⏱ 5 min total

White Bean & Artichoke Toast

Name: White Bean & Artichoke Toast
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Ingredients: ¼ cloves, minced Garlic; ⁷⁄₁₆ cup White beans; ⅛ cup leaves, whole Basil; ¼ lemon yields Lemon juice; ¼ tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper; ¼ cup hearts Artichoke; ½ cup Spinach; 1 slice Whole wheat bread

Per 1 serving · 219 g · 10 ingredients

Calories

260

13%
of a 2,000 cal day

Protein
14g
20% of calories
Carbs
43g
63% of calories
Fat
4.9g
16% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of White Bean & Artichoke Toast (219 g) has 260 calories, with 14 g of protein, 43 g of carbohydrates and 4.9 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (27% DV), dietary fiber (40% DV) and Vitamin K (82% DV).

Per 100 g

119cal

low energy density

Protein per 100 cal

5.2g

Net carbs

32g

carbs minus fiber

Fiber

11g

2.3 g sugar

High in

20%+ of the daily value

Protein27%
Dietary fiber40%
Vitamin K82%
Thiamine22%
Folate (B9)39%
Iron62%

Good source of

10–19% of the daily value

Vitamin C14%
Vitamin E17%
Riboflavin (B2)12%
Niacin12%
Vitamin B617%
Pantothenic acid10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 min

1
Pulse the garlic and beans and about half of the basil in a food processor until finely minced and crumbly.
2
Cut the remaining basil into ribbons and chop the artichokes. Toss the bean mixture with the lemon, basil, olive oil, salt and pepper, and artichoke hearts.
3
To serve, toast bread and top with a quarter of the spinach, followed by a quarter of the bean mix. Enjoy!

Vitamins & minerals

Amounts for 1 serving (219 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	79 μg	9%
Vitamin C	13 mg	14%
Vitamin D	0 μg	0%
Vitamin E	3 mg	17%
Vitamin K	99 μg	82%
Thiamine	0.3 mg	22%
Riboflavin (B2)	0.2 mg	12%
Niacin	2 mg	12%
Vitamin B6	0.2 mg	17%
Folate (B9)	157 μg	39%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	10%
Choline	26 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	160 mg	16%
Iron	5 mg	62%
Potassium	820 mg	17%
Magnesium	112 mg	27%
Phosphorus	205 mg	29%
Zinc	2 mg	19%
Copper	0.4 mg	46%
Manganese	1 mg	65%
Selenium	9 μg	17%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	942 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 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	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.3 g	—
Methionine	0.2 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	8 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 260 calories

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

49min
Walking (3.5 mph)
31min
Cycling (moderate)
22min
Running (6 mph)
37min
Swimming laps

Common questions

How many calories are in White Bean & Artichoke Toast?

One serving of White Bean & Artichoke Toast (1 serving) has 260 calories, which works out to 119 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is White Bean & Artichoke Toast high in protein?

It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 20% 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 White Bean & Artichoke Toast keto-friendly?

It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in White Bean & Artichoke Toast?

309 mg per serving.

How much sugar is in White Bean & Artichoke Toast?

2.3 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 (219 g)

Calories260

% Daily Value*

Total fat 4.9g	6%
Saturated fat 0.8g	4%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 309mg	13%
Total carbohydrate 43g	16%
Dietary fiber 11g	40%
Total sugars 2.3g
Protein 14g

* 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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