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Spanish White Beans with Spinach⏱ 20 min total
Recipes

Spanish White Beans with Spinach

Per 1 serving · 298 g · 8 ingredients

Calories
357
18%
of a 2,000 cal day
  • Protein
    14g
    16% of calories
  • Carbs
    46g
    50% of calories
  • Fat
    14g
    35% of calories
Portion
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Spanish White Beans with Spinach (298 g) has 357 calories, with 14 g of protein, 46 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (29% DV), dietary fiber (36% DV) and Vitamin E (24% DV).

Per 100 g
120cal
low energy density
Protein per 100 cal
4g
Net carbs
35g
carbs minus fiber
Fiber
10g
4.6 g sugar

High in

20%+ of the daily value

  • Protein29%
  • Dietary fiber36%
  • Vitamin E24%
  • Vitamin K53%
  • Thiamine20%
  • Vitamin B621%

Good source of

10–19% of the daily value

  • Vitamin C10%
  • Pantothenic acid10%
  • Calcium16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 15 min
  1. 1

    Drain and coarsely chop the sun-dried tomatoes. Rinse and drain the white beans. Remove any tough stems from the spinach.

  2. 2

    In a 5- to 6-quart pot, heat 1/4 cup olive oil over medium heat. Cook the onion and sun-dried tomatoes with 1/2 teaspoon each of salt and pepper, stirring occasionally, until the onion is browned, about 6 to 8 minutes. Add minced garlic and paprika, and cook for 1 more minute while stirring.

  3. 3

    Stir in the beans, water, spinach, and 1/2 teaspoon salt. Cover and cook, stirring occasionally, until the spinach is wilted, about 5 minutes. Season with pepper to taste and drizzle with the remaining 2 tablespoons of olive oil.

Vitamins & minerals

Amounts for 1 serving (298 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A53 μg
6%
Vitamin C9 mg
10%
Vitamin D0 μg
0%
Vitamin E4 mg
24%
Vitamin K64 μg
53%
Thiamine0.2 mg
20%
Riboflavin (B2)0.1 mg
9%
Niacin1 mg
5%
Vitamin B60.3 mg
21%
Folate (B9)146 μg
37%
Vitamin B120 μg
0%
Pantothenic acid0.5 mg
10%
Choline10 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium159 mg
16%
Iron6 mg
77%
Potassium1,093 mg
23%
Magnesium112 mg
27%
Phosphorus199 mg
28%
Zinc2 mg
20%
Copper1 mg
56%
Manganese1 mg
50%
Selenium4 μg
7%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene633 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene2,066 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 357 calories

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

  • 68min
    Walking (3.5 mph)
  • 43min
    Cycling (moderate)
  • 30min
    Running (6 mph)
  • 50min
    Swimming laps

Common questions

How many calories are in Spanish White Beans with Spinach?

One serving of Spanish White Beans with Spinach (1 serving) has 357 calories, which works out to 120 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Spanish White Beans with Spinach high in protein?

It provides a solid 14 g of protein per serving (29% 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 Spanish White Beans with Spinach keto-friendly?

It is hard to fit into a strict keto diet. One serving has 35 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 Spanish White Beans with Spinach?

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

How much sugar is in Spanish White Beans with Spinach?

4.6 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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