⏱ 15 min total

Beans on Toast

Name: Beans on Toast
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 1 serving
Ingredients: ⅓ tbsp Butter; ³⁄₁₆ tbsp Garlic; ³⁄₁₆ cup, chopped Scallions; ³⁄₁₆ cup, sliced Green bell pepper; ³⁄₁₆ cup Baked beans; ³⁄₁₆ tsp, ground Oregano; ⅓ tbsp Ketchup; ³⁄₁₆ dash Salt; 1 slice Whole wheat bread; 1 tbsp, shredded Cheddar cheese

Per 1 serving · 121 g · 10 ingredients

Calories

189

9%
of a 2,000 cal day

Protein
7.8g
16% of calories
Carbs
25g
50% of calories
Fat
7.4g
34% of calories

Portion

At a glance

One serving of Beans on Toast (121 g) has 189 calories, with 7.8 g of protein, 25 g of carbohydrates and 7.4 g of fat. Most of its energy comes from carbs (50% of calories). It is high in Vitamin K (34% DV), iron (21% DV) and phosphorus (20% DV). Keep an eye on saturated fat, which provides 20% of the daily value.

Per 100 g

156cal

medium energy density

Protein per 100 cal

4.1g

Net carbs

21g

carbs minus fiber

Fiber

4.3g

5.4 g sugar

High in

20%+ of the daily value

Vitamin K34%
Iron21%
Phosphorus20%
Manganese33%
Selenium21%

Good source of

10–19% of the daily value

Dietary fiber15%
Vitamin C19%
Thiamine14%
Niacin10%
Vitamin B613%
Calcium13%

Watch

20%+ of the daily value

Saturated fat20%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 5 min

1
Heat half of the butter in a large non-stick pan over medium heat. Add the garlic and the white parts of the scallions, and sauté for 1 minute.
2
Add the bell pepper and continue to sauté for another minute.
3
Stir in the baked beans, oregano, ketchup, and a pinch of salt. Cook for 1 minute, stirring occasionally.
4
Add the green parts of the scallions, mix well, and cook for 1 more minute, stirring occasionally.
5
Toast the bread and spread the remaining butter on each slice. Place the buttered side up.
6
Top each slice with a portion of the baked beans mixture and sprinkle with cheese.
7
Serve immediately and enjoy.

Vitamins & minerals

Amounts for 1 serving (121 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	67 μg	7%
Vitamin C	17 mg	19%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	8%
Vitamin K	41 μg	34%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.1 mg	9%
Niacin	2 mg	10%
Vitamin B6	0.2 mg	13%
Folate (B9)	32 μg	8%
Vitamin B12	0.1 μg	3%
Pantothenic acid	0.4 mg	7%
Choline	26 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	130 mg	13%
Iron	2 mg	21%
Potassium	274 mg	6%
Magnesium	41 mg	10%
Phosphorus	138 mg	20%
Zinc	2 mg	17%
Copper	0.2 mg	17%
Manganese	1 mg	33%
Selenium	12 μg	21%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	3 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	176 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	1,052 μg	—
Lysine	0.3 g	—
Maltose	0.4 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	0.5 g	—
Retinol	50 μg	—
Serine	0.3 g	—
Starch	11 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 189 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

36min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
27min
Swimming laps

Common questions

How many calories are in Beans on Toast?

One serving of Beans on Toast (1 serving) has 189 calories, which works out to 156 calories per 100 g. That is about 9.4% of a 2,000-calorie day.

Is Beans on Toast high in protein?

Not especially. It has 7.8 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Beans on Toast keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Beans on Toast?

403 mg per serving.

How much sugar is in Beans on Toast?

5.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (121 g)

Calories189

% Daily Value*

Total fat 7.4g	10%
Saturated fat 4g	20%
Trans fat 0.2g
Cholesterol 17mg	6%
Sodium 403mg	18%
Total carbohydrate 25g	9%
Dietary fiber 4.3g	15%
Total sugars 5.4g
Protein 7.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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