⏱ 10 min totalCherry Tomato White Bean Salad
Per 1 serving · 300 g · 10 ingredients
of a 2,000 cal day
- Protein13g19% of calories
- Carbs35g52% of calories
- Fat8.9g29% of calories
- ✓ Low sodium
At a glance
One serving of Cherry Tomato White Bean Salad (300 g) has 263 calories, with 13 g of protein, 35 g of carbohydrates and 8.9 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (26% DV), dietary fiber (29% DV) and Vitamin C (24% DV).
High in
20%+ of the daily value
- Protein26%
- Dietary fiber29%
- Vitamin C24%
- Vitamin K26%
- Folate (B9)27%
- Iron57%
Good source of
10–19% of the daily value
- Vitamin E19%
- Thiamine15%
- Vitamin B618%
- Calcium18%
- Zinc17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup cherry tomatoes Cherry tomatoes- 🥄¼ dash Salt
¼ dash Black pepper
¼ tbsp Balsamic vinegar
½ tbsp Olive oil
½ cloves, minced Garlic- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
½ cup White beans
1 tbsp, chopped Basil
1 tbsp Parmesan cheese
Directions
- 1
Combine all ingredients except the parmesan cheese in a large bowl and gently toss.
- 2
Serve immediately or refrigerate for up to 1 hour to allow flavors to blend.
- 3
Sprinkle with parmesan cheese just before serving.
Vitamins & minerals
Amounts for 1 serving (300 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 81 μg | 9% |
| Vitamin C | 21 mg | 24% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 110 μg | 27% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 11 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 182 mg | 18% |
| Iron | 5 mg | 57% |
| Potassium | 971 mg | 21% |
| Magnesium | 88 mg | 21% |
| Phosphorus | 196 mg | 28% |
| Zinc | 2 mg | 17% |
| Copper | 0.4 mg | 43% |
| Manganese | 1 mg | 39% |
| Selenium | 4 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 151 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 756 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,834 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 11 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 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 263 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 50minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Cherry Tomato White Bean Salad?
One serving of Cherry Tomato White Bean Salad (1 serving) has 263 calories, which works out to 88 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Cherry Tomato White Bean Salad high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 19% 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 Cherry Tomato White Bean Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cherry Tomato White Bean Salad?
139 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Cherry Tomato White Bean Salad?
5 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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