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Smashed White Beans on Toast⏱ 10 min total
Recipes

Smashed White Beans on Toast

Per 1 serving · 206 g · 4 ingredients

Calories
411
21%
of a 2,000 cal day
  • Protein
    17g
    16% of calories
  • Carbs
    52g
    50% of calories
  • Fat
    16g
    34% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Smashed White Beans on Toast (206 g) has 411 calories, with 17 g of protein, 52 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (33% DV), dietary fiber (35% DV) and Vitamin E (30% DV).

Per 100 g
200cal
medium energy density
Protein per 100 cal
4g
Net carbs
42g
carbs minus fiber
Fiber
9.7g
2.9 g sugar

High in

20%+ of the daily value

  • Protein33%
  • Dietary fiber35%
  • Vitamin E30%
  • Thiamine29%
  • Folate (B9)28%
  • Iron68%

Good source of

10–19% of the daily value

  • Vitamin K18%
  • Riboflavin (B2)11%
  • Niacin17%
  • Vitamin B617%
  • Pantothenic acid13%
  • Calcium19%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 5 min
  1. 1

    Combine drained beans with olive oil in a medium bowl. Mash with a fork.

  2. 2

    Toast bread and then top with bean mixture and arugula.

Vitamins & minerals

Amounts for 1 serving (206 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A6 μg
1%
Vitamin C1 mg
1%
Vitamin D0 μg
0%
Vitamin E4 mg
30%
Vitamin K22 μg
18%
Thiamine0.3 mg
29%
Riboflavin (B2)0.1 mg
11%
Niacin3 mg
17%
Vitamin B60.2 mg
17%
Folate (B9)114 μg
28%
Vitamin B120 μg
0%
Pantothenic acid1 mg
13%
Choline16 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium194 mg
19%
Iron5 mg
68%
Potassium756 mg
16%
Magnesium111 mg
26%
Phosphorus241 mg
34%
Zinc2 mg
22%
Copper0.4 mg
48%
Manganese2 mg
83%
Selenium17 μg
30%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene72 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose1 g—
Methionine0.2 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch16 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.5 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 411 calories

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

  • 78min
    Walking (3.5 mph)
  • 49min
    Cycling (moderate)
  • 34min
    Running (6 mph)
  • 58min
    Swimming laps

Common questions

How many calories are in Smashed White Beans on Toast?

One serving of Smashed White Beans on Toast (1 serving) has 411 calories, which works out to 200 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Smashed White Beans on Toast high in protein?

It provides a solid 17 g of protein per serving (33% 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 Smashed White Beans on Toast keto-friendly?

It is hard to fit into a strict keto diet. One serving has 42 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 Smashed White Beans on Toast?

263 mg per serving.

How much sugar is in Smashed White Beans on Toast?

2.9 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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