Beans with Meat
Beans with Meat: How Many Calories? Nutrition Facts and Benefits
Beans with meat is a hearty, protein-rich dish found in many cuisines worldwide. Typically made by simmering beans with beef or lamb, onions, tomatoes, and spices, it delivers a satisfying balance of complex carbohydrates, quality protein, and fiber. It’s commonly served with rice, bulgur, or crusty bread and makes a nourishing main course.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 145 kcal | 12 g | 9 g | 6 g | 4 g | 220 mg |
| 2 | 1 serving (200 g) | 290 kcal | 24 g | 18 g | 12 g | 8 g | 440 mg |
Health Benefits of Beans with Meat
- Beans are rich in fiber, folate, magnesium, and plant protein, supporting heart and digestive health.
- Adding meat increases total protein quality and provides iron, zinc, and vitamin B12.
- Fiber and resistant starch in beans help promote steady energy and may support blood sugar control.
- High satiety: the combo of protein and fiber helps you feel full longer.
- Supports muscle repair and maintenance thanks to essential amino acids and minerals.
- Prebiotic fibers in beans nourish beneficial gut bacteria.
Consumption Suggestions
- Choose lean cuts of meat and skim any excess fat during cooking.
- Soak and thoroughly cook dried beans to improve digestibility.
- Enhance flavor with tomatoes, onions, garlic, cumin, paprika, or fresh herbs.
- Control sodium by seasoning gradually and using low-sodium broth.
- Pair with a fresh salad or steamed vegetables to balance the meal.
- Serve with whole grains (brown rice, bulgur, quinoa) for additional fiber.
- Meal-prep friendly: cooks well in a pressure cooker or slow cooker and reheats nicely.