How Many Calories in Piyaz (White Bean Salad)?
A 200-gram serving of Piyaz (White Bean Salad) delivers roughly 300 kcal, which works out to 150 kcal per 100 grams. Built on white beans, this meze may be called a salad, but its nutrient density makes it more of a small meal.
Piyaz (White Bean Salad) nutrition facts
| Nutrient | 100 g | 1 serving (200 g) |
|---|---|---|
| Calories | 150 kcal | 300 kcal |
| Carbs | 12 g | 24 g |
| Protein | 6 g | 12 g |
| Fat | 9 g | 18 g |
| Fiber | 5 g | 10 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 serving | 200 g | 300 kcal |
| 1 tablespoon | 30 g | 45 kcal |
Values are approximate, based on average recipes; they vary with ingredients, portion size and cooking method.
Activity equivalent
The energy in one serving of Piyaz (White Bean Salad) (200 g, 300 kcal) is roughly equivalent to:
Based on a 70 kg reference; it varies from person to person. See activity calories →
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Piyaz is a classic meze-salad made by tossing boiled white beans with onion, parsley, sumac and olive oil, and it is the constant companion of any kofte spread. In the Antalya region, though, it takes on a whole new identity: prepared with a tahini dressing and boiled egg, Antalya-style piyaz is both richer and more energy-dense than the standard recipe. The main levers on the calorie count are the amount of olive oil and, when present, the tahini and egg.
Thanks to its bean base, the nutrition profile looks less like a salad and more like a legume dish: per 100 grams you get 6 g protein, 5 g fiber, 12 g carbohydrate and 9 g fat. That combination makes piyaz not just a side but a plate that fills you up on its own, closing the gap on vegetables, fiber and plant protein alongside a meat-heavy meal.
How Many Calories in 1 Tablespoon of Piyaz?
One tablespoon (30 g) of piyaz is roughly 45 calories, so taking a few spoonfuls from a meze plate keeps the total modest. A full serving (200 g), on the other hand, carries the weight of a small meal at 300 calories.
In the classic kofte-and-piyaz pairing, the kofte usually decides the plate's total; a grilled kofte portion adds roughly another 250-350 kcal alongside it. The piyaz side makes a reasonable contribution relative to how filling it is.
How Many Calories in Tahini Antalya Piyaz?
The tahini dressing and boiled egg add roughly 100-170 kcal per serving in total, which is why Antalya piyaz is noticeably richer than the classic version. In return, the protein and flavor climb too.
When choosing between the two, the question is simple: are you after a side dish or a meal in itself? The Antalya style is much closer to standing in as a meal on its own.
Can You Eat Piyaz on a Diet?
For anyone trying to eat in a balanced way, piyaz is a pretty efficient choice: the beans' fiber-and-protein duo keeps you full for a long time, while the sumac, onion and parsley trio adds almost calorie-free flavor. The only thing to watch is heavy-handed olive oil.
Paired with grilled kofte or chicken, it rounds out a balanced plate; keeping the bread on the side small is the easiest way to keep the total in check.
Frequently asked questions
How much protein is in piyaz?
There are 6 g per 100 grams and roughly 12 g of protein in one serving (200 g). Thanks to the white beans, it is a better protein source than most plates in the salad category.
Is piyaz a salad or a meal?
It sits somewhere in between: traditionally it counts as a meze-salad, but thanks to its legume base its nutritional value is closer to a meal. Bump up the portion and add some yogurt on the side and it becomes a light meal all by itself.
Do white bean stew and piyaz differ in calories?
Yes; meat-and-bean stew is generally higher because meat and sauteing fat go into the pot. Piyaz, prepared cold with a measured amount of oil, usually stays lighter.
How much of a daily calorie intake does Piyaz (White Bean Salad) provide?
One serving of Piyaz (White Bean Salad) (200 g) has about 300 kcal — roughly 15% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Piyaz (White Bean Salad)?
In 100 g of Piyaz (White Bean Salad), the energy split is roughly 31% carbs, 16% protein and 53% fat.
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