⏱ 10 min total

Four Bean Salad

Name: Four Bean Salad
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ cup, pieces Green beans; ¹⁄₁₆ cup, pieces Yellow snap beans; ¹⁄₁₆ cup Edamame; ¹⁄₁₆ cup Black beans; 0.03 cup, chopped Red bell pepper; 0.03 cup, chopped Green bell pepper; 0.02 cup, chopped Onion; 0.02 cup Parsley; ¼ tbsp Red wine vinegar; ¹⁄₁₆ tsp or 1 packet Yellow mustard; ¹⁄₁₆ tsp Garlic powder; ¹⁄₁₆ tsp, ground Thyme; ¹⁄₁₆ dash Salt; ¹⁄₁₆ dash Black pepper; ¹⁄₁₆ cup Olive oil

Per 1 serving · 75 g · 15 ingredients

Calories

121

6%
of a 2,000 cal day

Protein
2.8g
9% of calories
Carbs
6.7g
22% of calories
Fat
9.6g
69% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Four Bean Salad (75 g) has 121 calories, with 2.8 g of protein, 6.7 g of carbohydrates and 9.6 g of fat. Most of its energy comes from fat (69% of calories). It is high in Vitamin K (28% DV).

Per 100 g

162cal

medium energy density

Protein per 100 cal

2.3g

Net carbs

carbs minus fiber

Fiber

2.8g

1 g sugar

High in

20%+ of the daily value

Vitamin K28%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin C16%
Vitamin E11%
Folate (B9)14%
Iron14%
Copper10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 min

1
Thaw the edamame. If you prefer a more tender texture, briefly blanch the green and yellow snap beans in boiling water, then cool; otherwise, leave them raw.
2
Combine the snap beans, edamame, black beans, bell peppers, onion, and parsley in a large bowl.
3
In a small bowl or jar, whisk the red wine vinegar, mustard, garlic powder, thyme, salt, and pepper. Add the olive oil and whisk or shake until emulsified.
4
Pour the dressing over the salad and toss to coat. Taste and adjust salt and pepper. Serve right away or chill 30 minutes for best flavor.

Vitamins & minerals

Amounts for 1 serving (75 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	16 μg	2%
Vitamin C	15 mg	16%
Vitamin D	0 μg	0%
Vitamin E	2 mg	11%
Vitamin K	33 μg	28%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.1 mg	5%
Niacin	0.4 mg	3%
Vitamin B6	0.1 mg	6%
Folate (B9)	54 μg	14%
Vitamin B12	0 μg	0%
Pantothenic acid	0.2 mg	3%
Choline	13 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	26 mg	3%
Iron	1 mg	14%
Potassium	182 mg	4%
Magnesium	20 mg	5%
Phosphorus	51 mg	7%
Zinc	0.3 mg	3%
Copper	0.1 mg	10%
Manganese	0.2 mg	9%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	7 μg	—
Arginine	0.2 g	—
Aspartic acid	0.3 g	—
Beta carotene	173 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	0.3 g	—
Glutamic acid	0.4 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0.1 g	—
Methionine	0 g	—
Monounsaturated fats	7 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0.2 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 121 calories

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

23min
Walking (3.5 mph)
15min
Cycling (moderate)
10min
Running (6 mph)
17min
Swimming laps

Common questions

How many calories are in Four Bean Salad?

One serving of Four Bean Salad (1 serving) has 121 calories, which works out to 162 calories per 100 g. That is about 6% of a 2,000-calorie day.

Is Four Bean Salad high in protein?

Not especially. It has 2.8 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Four Bean Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Four Bean Salad?

51 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Four Bean Salad?

1 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 (75 g)

Calories121

% Daily Value*

Total fat 9.6g	12%
Saturated fat 1.3g	6%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 51mg	2%
Total carbohydrate 6.7g	2%
Dietary fiber 2.8g	10%
Total sugars 1g
Protein 2.8g

* 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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