⏱ 10 min total

Quick White Bean Salad

Name: Quick White Bean Salad
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: ½ cup White beans; ¼ medium Onion; ¼ medium Red bell pepper; ¾ tbsp Olive oil; ¼ tbsp Lemon juice; ⅛ cup Parsley; ¼ dash Salt; ¼ dash Black pepper; ⅛ cup Cilantro; 2 piece Sun-dried tomatoes

Per 1 serving · 216 g · 10 ingredients

Calories

273

14%
of a 2,000 cal day

Protein
11g
16% of calories
Carbs
35g
50% of calories
Fat
11g
34% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Quick White Bean Salad (216 g) has 273 calories, with 11 g of protein, 35 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (22% DV), dietary fiber (29% DV) and Vitamin C (59% DV).

Per 100 g

127cal

low energy density

Protein per 100 cal

Net carbs

27g

carbs minus fiber

Fiber

8.2g

4.5 g sugar

High in

20%+ of the daily value

Protein22%
Dietary fiber29%
Vitamin C59%
Vitamin E20%
Vitamin K119%
Vitamin B620%

Good source of

10–19% of the daily value

Vitamin A10%
Thiamine16%
Pantothenic acid10%
Calcium12%
Potassium19%
Zinc16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 min

1
Rinse and drain the white beans thoroughly.
2
Finely dice the onion and red bell pepper. Slice the sun-dried tomatoes into thin strips and chop the parsley and cilantro.
3
Add the beans, onion, bell pepper, sun-dried tomatoes, parsley, and cilantro to a large bowl.
4
Drizzle with olive oil and lemon juice, season with salt and pepper, and toss until evenly coated. Taste and adjust seasoning as needed.

Vitamins & minerals

Amounts for 1 serving (216 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	87 μg	10%
Vitamin C	54 mg	59%
Vitamin D	0 μg	0%
Vitamin E	3 mg	20%
Vitamin K	142 μg	119%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0.1 mg	7%
Niacin	1 mg	6%
Vitamin B6	0.3 mg	20%
Folate (B9)	120 μg	30%
Vitamin B12	0 μg	0%
Pantothenic acid	0.5 mg	10%
Choline	9 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	121 mg	12%
Iron	5 mg	63%
Potassium	891 mg	19%
Magnesium	85 mg	20%
Phosphorus	155 mg	22%
Zinc	2 mg	16%
Copper	0.4 mg	43%
Manganese	1 mg	37%
Selenium	2 μg	5%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	7 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	962 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1,836 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	0.4 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 273 calories

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

52min
Walking (3.5 mph)
33min
Cycling (moderate)
23min
Running (6 mph)
38min
Swimming laps

Common questions

How many calories are in Quick White Bean Salad?

One serving of Quick White Bean Salad (1 serving) has 273 calories, which works out to 127 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Quick White Bean Salad high in protein?

It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 16% 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 Quick White Bean Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Quick White Bean Salad?

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

How much sugar is in Quick White Bean Salad?

4.5 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 (216 g)

Calories273

% Daily Value*

Total fat 11g	14%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 63mg	3%
Total carbohydrate 35g	13%
Dietary fiber 8.2g	29%
Total sugars 4.5g
Protein 11g

* 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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