⏱ 35 min total

Pasta and Bean Salad

Name: Pasta and Bean Salad
Prep time: 25 min
Cook time: 10 min
Total time: 35 min
Yield: 1 serving
Ingredients: ⅜ tsp Salt; 2 oz Whole wheat pasta; ¾ tbsp Olive oil; ¾ cup White beans; ⅜ tsp Lemon zest; ¾ tsp Apple cider vinegar; ¼ tsp Dijon mustard; ¹⁄₁₆ tsp Black pepper; 4 ½ cherry tomato Cherry tomatoes; ⅜ stalk, medium Celery; ¾ tbsp chopped Onion; 1 ½ sprig Parsley

Per 1 serving · 372 g · 12 ingredients

Calories

534

27%
of a 2,000 cal day

Protein
24g
17% of calories
Carbs
89g
64% of calories
Fat
12g
19% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Pasta and Bean Salad (372 g) has 534 calories, with 24 g of protein, 89 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (47% DV), dietary fiber (63% DV) and Vitamin E (23% DV). Keep an eye on sodium, which provides 41% of the daily value.

Per 100 g

143cal

low energy density

Protein per 100 cal

4.4g

Net carbs

71g

carbs minus fiber

Fiber

18g

3.1 g sugar

High in

20%+ of the daily value

Protein47%
Dietary fiber63%
Vitamin E23%
Vitamin K39%
Thiamine40%
Niacin23%

Good source of

10–19% of the daily value

Vitamin C15%
Riboflavin (B2)11%
Calcium19%

Watch

20%+ of the daily value

Sodium41%

Ingredients

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

Directions

Prep 25 minCook 10 min

1
Cook the pasta. Bring a large pot of water with 2 teaspoons of salt to a boil. Add the pasta and cook, stirring occasionally, for 8 minutes or until tender. Drain but do not rinse.
2
While the pasta is cooking, prepare the vegetables. Slice the tomatoes into quarters, halve the celery lengthwise and then thinly slice it, thinly slice the onion, and chop the parsley.
3
Transfer the pasta to a large bowl and sprinkle with 3 tablespoons of olive oil. Mix to spread the oil evenly.
4
Add the rinsed beans and lemon zest to the hot pasta. Stir the salad gently. Leave to cool.
5
To make the dressing, whisk together the vinegar, mustard, remaining 1 teaspoon salt, and pepper in a bowl. Slowly whisk in the remaining 3 tablespoons of olive oil until emulsified.
6
Taste the dressing and add more salt and pepper, if desired.
7
Pour the dressing over the pasta and beans and stir to combine. Add the tomatoes, celery, onion, and parsley to the pasta mixture and stir gently to combine.
8
Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (372 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	42 μg	5%
Vitamin C	14 mg	15%
Vitamin D	0 μg	0%
Vitamin E	3 mg	23%
Vitamin K	47 μg	39%
Thiamine	0.5 mg	40%
Riboflavin (B2)	0.1 mg	11%
Niacin	4 mg	23%
Vitamin B6	0.3 mg	26%
Folate (B9)	181 μg	45%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	21%
Choline	7 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	185 mg	19%
Iron	8 mg	105%
Potassium	1,261 mg	27%
Magnesium	194 mg	46%
Phosphorus	352 mg	50%
Zinc	4 mg	33%
Copper	1 mg	83%
Manganese	3 mg	123%
Selenium	45 μg	82%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	77 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	460 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	1,968 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.4 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 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 534 calories

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

101min
Walking (3.5 mph)
64min
Cycling (moderate)
44min
Running (6 mph)
75min
Swimming laps

Common questions

How many calories are in Pasta and Bean Salad?

One serving of Pasta and Bean Salad (1 serving) has 534 calories, which works out to 143 calories per 100 g. That is about 27% of a 2,000-calorie day.

Is Pasta and Bean Salad high in protein?

It provides a solid 24 g of protein per serving (47% 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 Pasta and Bean Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 71 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pasta and Bean Salad?

934 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pasta and Bean Salad?

3.1 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 (372 g)

Calories534

% Daily Value*

Total fat 12g	15%
Saturated fat 1.7g	9%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 934mg	41%
Total carbohydrate 89g	32%
Dietary fiber 18g	63%
Total sugars 3.1g
Protein 24g

* 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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