⏱ 15 min totalAvocado & White Bean Salad
Per 1 serving · 388 g · 11 ingredients
of a 2,000 cal day
- Protein17g13% of calories
- Carbs55g42% of calories
- Fat26g44% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Avocado & White Bean Salad (388 g) has 496 calories, with 17 g of protein, 55 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (34% DV), dietary fiber (61% DV) and Vitamin C (31% DV).
High in
20%+ of the daily value
- Protein34%
- Dietary fiber61%
- Vitamin C31%
- Vitamin E35%
- Vitamin K48%
- Thiamine23%
Good source of
10–19% of the daily value
- Riboflavin (B2)15%
- Niacin14%
- Calcium18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup White beans
½ fruit Avocado
½ plum tomato Tomatoes
1 tbsp chopped Onion
¾ tbsp Olive oil
2 tbsp Lemon juice
2 tbsp, chopped Basil
½ cloves, minced Garlic- 🥄½ dash Salt
½ dash Black pepper
½ tsp or 1 packet Yellow mustard
Directions
- 1
Chop the onions, tomato, and avocado. Drain the beans and add all to a bowl.
- 2
Chop the garlic and basil, then combine in a separate bowl with lemon juice, mustard, salt, pepper, and olive oil. Whisk well.
- 3
Pour the dressing over the salad base and gently mix to combine. Serve immediately or refrigerate for a few hours before serving.
Vitamins & minerals
Amounts for 1 serving (388 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 34 μg | 4% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 35% |
| Vitamin K | 57 μg | 48% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 226 μg | 56% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 177 mg | 18% |
| Iron | 7 mg | 86% |
| Potassium | 1,525 mg | 32% |
| Magnesium | 141 mg | 33% |
| Phosphorus | 252 mg | 36% |
| Zinc | 3 mg | 27% |
| Copper | 1 mg | 78% |
| Manganese | 1 mg | 57% |
| Selenium | 5 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 55 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 370 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 798 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 496 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 94minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 70minSwimming laps
Common questions
How many calories are in Avocado & White Bean Salad?
One serving of Avocado & White Bean Salad (1 serving) has 496 calories, which works out to 128 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Avocado & White Bean Salad high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 13% 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 & White Bean Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 42% 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 & White Bean Salad?
125 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Avocado & White Bean Salad?
3.3 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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