⏱ 10 min totalEdamame and Pear Crostini
Per 1 serving · 194 g · 8 ingredients
of a 2,000 cal day
- Protein18g17% of calories
- Carbs59g56% of calories
- Fat13g27% of calories
At a glance
One serving of Edamame and Pear Crostini (194 g) has 416 calories, with 18 g of protein, 59 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (35% DV), dietary fiber (21% DV) and thiamine (63% DV). Keep an eye on sodium, which provides 39% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Dietary fiber21%
- Thiamine63%
- Riboflavin (B2)42%
- Niacin32%
- Folate (B9)64%
Good source of
10–19% of the daily value
- Vitamin E10%
- Vitamin K16%
- Vitamin B613%
- Pantothenic acid15%
- Calcium19%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium39%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ cup Edamame
½ tbsp Olive oil
³⁄₁₆ cup Spearmint
¹⁄₁₆ cup Parmesan cheese- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
³⁄₁₆ medium Pears
1 slice, large Sourdough bread
Directions
- 1
Boil edamame in salted water for about 8 minutes. Remove beans with a slotted spoon and place in ice water for a couple minutes to cool, then drain.
- 2
Set aside 1/4 cup of the whole edamame and place the remaining edamame in a food processor or blender and process until coarsely chopped.
- 3
In a separate bowl, combine mashed edamame with the whole edamame, three tablespoons olive oil, chopped mint, cheese, salt, and pepper.
- 4
Toast bread. Top each slice with some of the edamame mixture, garnish with chopped pears, and serve.
Vitamins & minerals
Amounts for 1 serving (194 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 46 μg | 5% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 1 mg | 63% |
| Riboflavin (B2) | 1 mg | 42% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 256 μg | 64% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 32 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 191 mg | 19% |
| Iron | 7 mg | 82% |
| Potassium | 414 mg | 9% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 226 mg | 32% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 39% |
| Manganese | 1 mg | 51% |
| Selenium | 29 μg | 53% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.3 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 9 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 4 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 15 μg | — |
| Serine | 1 g | — |
| Starch | 43 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 416 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Edamame and Pear Crostini?
One serving of Edamame and Pear Crostini (1 serving) has 416 calories, which works out to 214 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Edamame and Pear Crostini high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 17% 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 Edamame and Pear Crostini keto-friendly?
It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Edamame and Pear Crostini?
892 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Edamame and Pear Crostini?
8.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
251 calShiitake and Scallion Ramen1 serving
547 calCreamy Mushroom Ramen1 serving
328 calSriracha Ramen Noodles1 serving
342 calCitrus Spinach Salad1 serving
373 calTurkey, Spinach & Tomato Pita Pizza1 serving
298 calBalsamic Salmon1 serving
235 calCucumber Avocado Toast1 serving
378 calChicken Stew1 serving