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Green Bean Salad with Basil, Balsamic, and Parmesan⏱ 25 min total
Recipes

Green Bean Salad with Basil, Balsamic, and Parmesan

Per 1 serving · 123 g · 8 ingredients

Calories
167
8%
of a 2,000 cal day
  • Protein
    5.9g
    14% of calories
  • Carbs
    11g
    24% of calories
  • Fat
    12g
    62% of calories
Portion

At a glance

One serving of Green Bean Salad with Basil, Balsamic, and Parmesan (123 g) has 167 calories, with 5.9 g of protein, 11 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (62% of calories). It is high in Vitamin K (31% DV).

Per 100 g
136cal
low energy density
Protein per 100 cal
3.5g
Net carbs
8g
carbs minus fiber
Fiber
2.7g
5.2 g sugar

High in

20%+ of the daily value

  • Vitamin K31%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin C12%
  • Vitamin E11%
  • Vitamin B616%
  • Calcium17%
  • Iron17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 15 min
  1. 1

    Place the chopped shallots in a small bowl of water to reduce their sharpness. Let them sit while preparing the rest of the salad.

  2. 2

    Bring a large pot of salted water (2 Tbsp salt for 2 quarts of water) to a boil. Add the green beans and blanch for about 2 minutes until just cooked but still crisp. Prepare a bowl of ice water. Transfer the beans to the ice water using a slotted spoon to stop cooking. Drain both the green beans and shallots.

  3. 3

    In a large bowl, combine the green beans, drained shallots, and chopped basil. Drizzle with olive oil and toss to coat. Add balsamic vinegar and Parmesan cheese, then toss to combine. Season with salt and freshly ground black pepper to taste.

  4. 4

    Chill the salad until ready to serve.

Vitamins & minerals

Amounts for 1 serving (123 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A60 μg
7%
Vitamin C11 mg
12%
Vitamin D0 μg
0%
Vitamin E2 mg
11%
Vitamin K37 μg
31%
Thiamine0.1 mg
5%
Riboflavin (B2)0.1 mg
9%
Niacin1 mg
4%
Vitamin B60.2 mg
16%
Folate (B9)35 μg
9%
Vitamin B120.1 μg
6%
Pantothenic acid0.3 mg
6%
Choline15 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium171 mg
17%
Iron1 mg
17%
Potassium261 mg
6%
Magnesium31 mg
7%
Phosphorus119 mg
17%
Zinc1 mg
6%
Copper0.1 mg
11%
Manganese0.3 mg
13%
Selenium3 μg
6%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene46 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene427 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride13 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine0.5 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats7 g—
Phenylalanine0.3 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol22 μg—
Serine0.3 g—
Starch1 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 167 calories

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

  • 32min
    Walking (3.5 mph)
  • 20min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 23min
    Swimming laps

Common questions

How many calories are in Green Bean Salad with Basil, Balsamic, and Parmesan?

One serving of Green Bean Salad with Basil, Balsamic, and Parmesan (1 serving) has 167 calories, which works out to 136 calories per 100 g. That is about 8.3% of a 2,000-calorie day.

Is Green Bean Salad with Basil, Balsamic, and Parmesan high in protein?

Not especially. It has 5.9 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Green Bean Salad with Basil, Balsamic, and Parmesan keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 24% 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 Salad with Basil, Balsamic, and Parmesan?

204 mg per serving.

How much sugar is in Green Bean Salad with Basil, Balsamic, and Parmesan?

5.2 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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