⏱ 40 min total

Braised Potato Salad with White Beans

Name: Braised Potato Salad with White Beans
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: ¼ potato, large Potato; ¼ cup Water; ¾ clove Garlic; ½ tbsp Butter; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ cup Greek yogurt; ¼ tbsp Olive oil; ¼ tbsp Lemon juice; ¼ tsp Lemon zest; ¹⁄₁₆ cup Parsley; ³⁄₁₆ cup White beans; ¹⁄₁₆ cup, chopped Scallions

Per 1 serving · 243 g · 12 ingredients

Calories

225

11%
of a 2,000 cal day

Protein
7.4g
13% of calories
Carbs
29g
50% of calories
Fat
9.4g
37% of calories

Portion

At a glance

One serving of Braised Potato Salad with White Beans (243 g) has 225 calories, with 7.4 g of protein, 29 g of carbohydrates and 9.4 g of fat. Most of its energy comes from carbs (50% of calories). It is high in Vitamin C (29% DV), Vitamin K (67% DV) and Vitamin B6 (26% DV). Keep an eye on saturated fat, which provides 21% of the daily value.

Per 100 g

93cal

low energy density

Protein per 100 cal

3.3g

Net carbs

24g

carbs minus fiber

Fiber

4.7g

1.7 g sugar

High in

20%+ of the daily value

Vitamin C29%
Vitamin K67%
Vitamin B626%
Iron32%
Copper24%

Good source of

10–19% of the daily value

Dietary fiber17%
Thiamine10%
Folate (B9)15%
Potassium15%
Magnesium12%
Phosphorus18%

Watch

20%+ of the daily value

Saturated fat21%

Ingredients

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

Directions

Prep 10 minCook 30 min

1
Cut the potatoes in half lengthwise and place them cut side down in a non-stick skillet. Add water, garlic cloves, butter, and salt. Bring to a simmer over medium heat, cover, and cook until potatoes are just tender, about 12 to 15 minutes.
2
Uncover, remove and reserve the garlic. Increase heat to medium-high and cook, swirling the pan often, until water evaporates and butter sizzles. Cook until potatoes have a golden crust on the cut side, about 15 minutes. Transfer to a medium bowl.
3
Mash the cooked garlic into a paste in a small bowl. Add yogurt, olive oil, lemon juice, lemon zest, and parsley to create the dressing and stir well.
4
Add the white beans and chopped green onions to the bowl with the potatoes. Stir in the dressing and toss until everything is well combined.

Vitamins & minerals

Amounts for 1 serving (243 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	68 μg	8%
Vitamin C	26 mg	29%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	7%
Vitamin K	80 μg	67%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.1 mg	7%
Niacin	1 mg	7%
Vitamin B6	0.3 mg	26%
Folate (B9)	59 μg	15%
Vitamin B12	0.1 μg	5%
Pantothenic acid	0.5 mg	9%
Choline	16 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	79 mg	8%
Iron	3 mg	32%
Potassium	686 mg	15%
Magnesium	52 mg	12%
Phosphorus	127 mg	18%
Zinc	1 mg	9%
Copper	0.2 mg	24%
Manganese	0.4 mg	19%
Selenium	3 μg	5%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	239 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0.3 g	—
Galactose	0.1 g	—
Glucose	0.4 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0.4 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	48 μg	—
Serine	0.3 g	—
Starch	14 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 225 calories

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

43min
Walking (3.5 mph)
27min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Braised Potato Salad with White Beans?

One serving of Braised Potato Salad with White Beans (1 serving) has 225 calories, which works out to 93 calories per 100 g. That is about 11% of a 2,000-calorie day.

Are Braised Potato Salad with White Beans high in protein?

Not especially. It has 7.4 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Braised Potato Salad with White Beans keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 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 Braised Potato Salad with White Beans?

163 mg per serving.

How much sugar is in Braised Potato Salad with White Beans?

1.7 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 (243 g)

Calories225

% Daily Value*

Total fat 9.4g	12%
Saturated fat 4.2g	21%
Trans fat 0.2g
Cholesterol 16mg	5%
Sodium 163mg	7%
Total carbohydrate 29g	11%
Dietary fiber 4.7g	17%
Total sugars 1.7g
Protein 7.4g

* 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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