⏱ 30 min totalGreen Bean and Hazelnut Salad
Per 1 serving · 106 g · 8 ingredients
of a 2,000 cal day
- Protein2.6g6% of calories
- Carbs7.5g19% of calories
- Fat14g75% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Green Bean and Hazelnut Salad (106 g) has 155 calories, with 2.6 g of protein, 7.5 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (75% of calories). It is high in copper (21% DV) and manganese (27% DV).
High in
20%+ of the daily value
- Copper21%
- Manganese27%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin C12%
- Vitamin E17%
- Vitamin K14%
- Thiamine10%
- Vitamin B612%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ oz (21 whole kernels) Hazelnuts
3 oz Green beans- 🥄½ tsp Stone-ground mustard
⅛ tbsp Balsamic vinegar- 🥄¼ dash Salt
1 tsp Olive oil
¼ tbsp Flaxseed oil
¼ tsp Hazelnut oil
Directions
- 1
Heat the oven to 325°F and position a rack in the middle.
- 2
Spread the hazelnuts on a small baking pan and toast until the centers are golden and fragrant, 15 to 20 minutes. Cool just until warm, then rub off loose skins in a kitchen towel and coarsely chop.
- 3
Bring a large pot of well-salted water to a boil. Cook the green beans until crisp-tender, 4 to 6 minutes, then shock in an ice bath. Drain thoroughly and pat dry.
- 4
In a large bowl, whisk the stone ground/whole grain mustard, balsamic vinegar, and salt to taste. Slowly drizzle in the olive oil, flaxseed oil, and hazelnut oil, whisking until emulsified.
- 5
Add the green beans, chopped hazelnuts, and toss to coat. Adjust seasoning to taste and serve.
Vitamins & minerals
Amounts for 1 serving (106 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 30 μg | 3% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 16 μg | 14% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 36 μg | 9% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 5% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 40 mg | 4% |
| Iron | 1 mg | 16% |
| Potassium | 230 mg | 5% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 53 mg | 8% |
| Zinc | 0.4 mg | 3% |
| Copper | 0.2 mg | 21% |
| Manganese | 1 mg | 27% |
| Selenium | 1 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 59 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 323 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 16 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 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 | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 155 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 29minWalking (3.5 mph)
- 19minCycling (moderate)
- 13minRunning (6 mph)
- 22minSwimming laps
Common questions
How many calories are in Green Bean and Hazelnut Salad?
One serving of Green Bean and Hazelnut Salad (1 serving) has 155 calories, which works out to 147 calories per 100 g. That is about 7.7% of a 2,000-calorie day.
Is Green Bean and Hazelnut Salad high in protein?
Not especially. It has 2.6 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Green Bean and Hazelnut Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Green Bean and Hazelnut Salad?
87 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Green Bean and Hazelnut Salad?
3.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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