⏱ 5 min totalKale White Bean and Pesto Salad
Per 1 serving · 556 g · 5 ingredients
of a 2,000 cal day
- Protein28g18% of calories
- Carbs76g48% of calories
- Fat25g35% of calories
- ✓ Cholesterol free
At a glance
One serving of Kale White Bean and Pesto Salad (556 g) has 614 calories, with 28 g of protein, 76 g of carbohydrates and 25 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (56% DV), dietary fiber (70% DV) and Vitamin A (85% DV). Keep an eye on sodium and saturated fat, which provide 31% and 23% of the daily value.
High in
20%+ of the daily value
- Protein56%
- Dietary fiber70%
- Vitamin A85%
- Vitamin C200%
- Vitamin E49%
- Vitamin K898%
Good source of
10–19% of the daily value
- Niacin16%
- Pantothenic acid14%
- Selenium10%
Watch
20%+ of the daily value
- Sodium31%
- Saturated fat23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 cup, chopped Kale
½ cup grape tomatoes Grape tomatoes
1 cup White beans
¼ cup Basil pesto
½ lemon yields Lemon juice
Directions
- 1
Finely chop the kale, removing any hard stems, and place it in a large bowl.
- 2
Rinse and drain the white beans. Slice the grape tomatoes in half and add both to the bowl with the kale.
- 3
Add the pesto and toss everything with lemon juice until well coated.
Vitamins & minerals
Amounts for 1 serving (556 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 761 μg | 85% |
| Vitamin C | 180 mg | 200% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 49% |
| Vitamin K | 1,078 μg | 898% |
| Thiamine | 1 mg | 42% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 1 mg | 64% |
| Folate (B9) | 375 μg | 94% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 7 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 504 mg | 50% |
| Iron | 10 mg | 131% |
| Potassium | 2,169 mg | 46% |
| Magnesium | 231 mg | 55% |
| Phosphorus | 442 mg | 63% |
| Zinc | 4 mg | 38% |
| Copper | 3 mg | 297% |
| Manganese | 2 mg | 102% |
| Selenium | 5 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 148 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 8,277 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,917 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 12 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 614 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 116minWalking (3.5 mph)
- 74minCycling (moderate)
- 51minRunning (6 mph)
- 86minSwimming laps
Common questions
How many calories are in Kale White Bean and Pesto Salad?
One serving of Kale White Bean and Pesto Salad (1 serving) has 614 calories, which works out to 110 calories per 100 g. That is about 31% of a 2,000-calorie day.
Is Kale White Bean and Pesto Salad high in protein?
It provides a solid 28 g of protein per serving (56% of the 50 g daily value), but protein supplies only 18% 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 Kale White Bean and Pesto Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kale White Bean and Pesto Salad?
705 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Kale White Bean and Pesto Salad?
8 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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