⏱ 15 min totalAvocado and White Bean Salad
Per 1 serving · 285 g · 8 ingredients
of a 2,000 cal day
- Protein12g14% of calories
- Carbs37g45% of calories
- Fat15g41% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Avocado and White Bean Salad (285 g) has 309 calories, with 12 g of protein, 37 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (23% DV), dietary fiber (39% DV) and Vitamin C (23% DV).
High in
20%+ of the daily value
- Protein23%
- Dietary fiber39%
- Vitamin C23%
- Vitamin E23%
- Vitamin K46%
- Vitamin B622%
Good source of
10–19% of the daily value
- Thiamine14%
- Niacin10%
- Pantothenic acid19%
- Calcium12%
- Zinc18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup White beans
½ cup cherry tomatoes Cherry tomatoes
¼ fruit Avocado
1 medium Scallions
½ tbsp Olive oil
½ tbsp Lemon juice- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
In a mixing bowl, combine the beans, tomatoes, avocado, and green onions. Drizzle with olive oil and lemon juice, then season with salt and pepper. Gently toss until well mixed. Serve immediately or chill overnight for enhanced flavors.
Vitamins & minerals
Amounts for 1 serving (285 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 42 μg | 5% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 23% |
| Vitamin K | 55 μg | 46% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 148 μg | 37% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 121 mg | 12% |
| Iron | 5 mg | 58% |
| Potassium | 1,065 mg | 23% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 169 mg | 24% |
| Zinc | 2 mg | 18% |
| Copper | 0.5 mg | 51% |
| Manganese | 1 mg | 38% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 87 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 456 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,917 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 309 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Avocado and White Bean Salad?
One serving of Avocado and White Bean Salad (1 serving) has 309 calories, which works out to 108 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Avocado and White Bean Salad high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Avocado and White Bean Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Avocado and White Bean Salad?
55 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Avocado and White Bean Salad?
3.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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