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Brussels Sprouts with White Beans and Parmesan⏱ 45 min total
Recipes

Brussels Sprouts with White Beans and Parmesan

Per 1 serving · 298 g · 7 ingredients

Calories
443
22%
of a 2,000 cal day
  • Protein
    18g
    16% of calories
  • Carbs
    37g
    33% of calories
  • Fat
    26g
    52% of calories
Portion

At a glance

One serving of Brussels Sprouts with White Beans and Parmesan (298 g) has 443 calories, with 18 g of protein, 37 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (37% DV), dietary fiber (35% DV) and Vitamin C (84% DV). Keep an eye on saturated fat, which provides 37% of the daily value.

Per 100 g
149cal
low energy density
Protein per 100 cal
4.1g
Net carbs
28g
carbs minus fiber
Fiber
9.7g
2.6 g sugar

High in

20%+ of the daily value

  • Protein37%
  • Dietary fiber35%
  • Vitamin C84%
  • Vitamin E30%
  • Vitamin K143%
  • Thiamine20%

Good source of

10–19% of the daily value

  • Vitamin A11%
  • Riboflavin (B2)16%
  • Pantothenic acid12%
  • Selenium13%

Watch

20%+ of the daily value

  • Saturated fat37%

Ingredients

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

Directions

Prep 45 min
  1. 1

    Rinse and trim the Brussels sprouts, then cut them lengthwise. Drain and rinse the white beans and set aside.

  2. 2

    Heat 3 tablespoons of olive oil in a large skillet over high heat. When the oil is about to smoke, add half of the Brussels sprouts. Cook until browned, stirring occasionally, about 5 minutes. Transfer to a large bowl.

  3. 3

    Heat another 3 tablespoons of oil in the same skillet. Add the remaining Brussels sprouts, reduce heat to medium-high, and cook until browned, stirring occasionally, about 5 minutes. Transfer to the same bowl.

  4. 4

    Add the remaining 2 tablespoons of oil to the skillet and increase the heat to high. Add the garlic and sauté until browned, stirring constantly, about 1 minute.

  5. 5

    Add the broth and Brussels sprouts to the skillet. Cook until the Brussels sprouts are crisp-tender, stirring frequently, about 3 minutes.

  6. 6

    Add the beans and butter; stir until the butter melts and the broth is reduced to a glaze, about 1 minute. Season with salt and pepper, then stir in the cheese.

Vitamins & minerals

Amounts for 1 serving (298 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A96 μg
11%
Vitamin C76 mg
84%
Vitamin D0.1 μg
1%
Vitamin E5 mg
30%
Vitamin K171 μg
143%
Thiamine0.2 mg
20%
Riboflavin (B2)0.2 mg
16%
Niacin1 mg
7%
Vitamin B60.3 mg
23%
Folate (B9)141 μg
35%
Vitamin B120.2 μg
9%
Pantothenic acid1 mg
12%
Choline22 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium310 mg
31%
Iron5 mg
69%
Potassium997 mg
21%
Magnesium95 mg
23%
Phosphorus291 mg
42%
Zinc2 mg
21%
Copper0.4 mg
40%
Manganese1 mg
47%
Selenium7 μg
13%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene5 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene413 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine0.4 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats15 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol62 μg—
Serine1 g—
Starch0 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.1 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 443 calories

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

  • 84min
    Walking (3.5 mph)
  • 53min
    Cycling (moderate)
  • 37min
    Running (6 mph)
  • 62min
    Swimming laps

Common questions

How many calories are in Brussels Sprouts with White Beans and Parmesan?

One serving of Brussels Sprouts with White Beans and Parmesan (1 serving) has 443 calories, which works out to 149 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Brussels Sprouts with White Beans and Parmesan high in protein?

It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 16% 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 Brussels Sprouts with White Beans and Parmesan keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Brussels Sprouts with White Beans and Parmesan?

349 mg per serving.

How much sugar is in Brussels Sprouts with White Beans and Parmesan?

2.6 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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