⏱ 40 min totalWhite Beans Puttanesca
Per 1 serving · 242 g · 9 ingredients
of a 2,000 cal day
- Protein14g18% of calories
- Carbs35g46% of calories
- Fat12g36% of calories
At a glance
One serving of White Beans Puttanesca (242 g) has 298 calories, with 14 g of protein, 35 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (46% of calories). It is high in protein (27% DV), dietary fiber (30% DV) and Vitamin E (23% DV).
High in
20%+ of the daily value
- Protein27%
- Dietary fiber30%
- Vitamin E23%
- Vitamin K23%
- Folate (B9)27%
- Iron67%
Good source of
10–19% of the daily value
- Vitamin C11%
- Thiamine14%
- Niacin13%
- Vitamin B617%
- Calcium15%
- Potassium19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Black olives
¾ tbsp Olive oil- 🥄⅛ tsp Crushed red pepper flakes
⁹⁄₁₆ cup White beans
¼ oz, boneless European anchovy
¾ cloves, minced Garlic
1 tbsp, chopped Basil
¼ tbsp, drained Capers
½ medium whole Tomatoes
Directions
- 1
Chop the olives, tomatoes, and basil.
- 2
Cook anchovies, garlic, and red-pepper flakes in oil in a medium skillet over medium heat, stirring until anchovies dissolve, about 1 minute. Stir in tomatoes with olives and capers and cook until they begin to soften, about 2 minutes.
- 3
Stir in beans and simmer for 3 minutes. Add basil.
Vitamins & minerals
Amounts for 1 serving (242 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 36 μg | 4% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 28 μg | 23% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 108 μg | 27% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 147 mg | 15% |
| Iron | 5 mg | 67% |
| Potassium | 872 mg | 19% |
| Magnesium | 90 mg | 21% |
| Phosphorus | 172 mg | 25% |
| Zinc | 2 mg | 18% |
| Copper | 0.4 mg | 48% |
| Manganese | 1 mg | 39% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 62 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 381 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 1 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 298 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in White Beans Puttanesca?
One serving of White Beans Puttanesca (1 serving) has 298 calories, which works out to 123 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is White Beans Puttanesca high in protein?
It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 18% 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 Beans Puttanesca keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 46% 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 Beans Puttanesca?
386 mg per serving.
How much sugar is in White Beans Puttanesca?
2.1 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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