⏱ 10 min totalWhite Bean & Veggie Salad
Per 1 serving · 578 g · 8 ingredients
of a 2,000 cal day
- Protein12g11% of calories
- Carbs41g38% of calories
- Fat25g51% of calories
- ✓ Cholesterol free
At a glance
One serving of White Bean & Veggie Salad (578 g) has 402 calories, with 12 g of protein, 41 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (24% DV), dietary fiber (56% DV) and Vitamin A (74% DV).
High in
20%+ of the daily value
- Protein24%
- Dietary fiber56%
- Vitamin A74%
- Vitamin C36%
- Vitamin E32%
- Vitamin K171%
Good source of
10–19% of the daily value
- Niacin19%
- Calcium16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 cup shredded Romaine lettuce
½ cucumber Cucumber
⅓ cup White beans
½ cup, chopped or sliced Cherry tomatoes
½ fruit Avocado
2 tsp Olive oil- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
Combine the lettuce, cucumber, white beans, cherry tomatoes, and avocado in a medium bowl.
- 2
Drizzle with olive oil. Season with salt and pepper to taste. Toss to combine and serve.
Vitamins & minerals
Amounts for 1 serving (578 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 667 μg | 74% |
| Vitamin C | 32 mg | 36% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 32% |
| Vitamin K | 206 μg | 171% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 353 μg | 88% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 44% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 156 mg | 16% |
| Iron | 5 mg | 66% |
| Potassium | 1,664 mg | 35% |
| Magnesium | 123 mg | 29% |
| Phosphorus | 231 mg | 33% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 58% |
| Manganese | 1 mg | 45% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 132 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 7,903 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,316 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 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 402 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 76minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in White Bean & Veggie Salad?
One serving of White Bean & Veggie Salad (1 serving) has 402 calories, which works out to 70 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is White Bean & Veggie Salad high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 11% 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 & Veggie Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 38% 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 & Veggie Salad?
185 mg per serving.
How much sugar is in White Bean & Veggie Salad?
7.4 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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