1 serving (150 grams) contains 200 calories, 10.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 12.6 g | 45% | |
| Sugars | 1.6 g | ||
| protein | 15.8 g | 31% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 126.2 mg | 9% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 630.9 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Smashed white beans
Smashed white beans are a simple, wholesome dish rooted in Mediterranean and Italian cuisines, showcasing the versatility of legumes in healthy cooking. Made from cooked white beans such as cannellini or navy beans, this recipe typically combines olive oil, garlic, lemon juice, and fresh herbs like parsley or rosemary for an added layer of flavor. Rich in plant-based protein, dietary fiber, and essential vitamins such as folate and iron, smashed white beans support digestion and promote heart health. Olive oil contributes healthy monounsaturated fats while enhancing creaminess. This dish is naturally low in saturated fat and entirely vegan, making it a nourishing addition to any meal. While it’s nutrient-dense, moderate portion sizes are advised for those monitoring calories or sodium, as canned beans may contain added salt. Smashed white beans can be enjoyed as a spread, dip, or as a savory side paired with vegetables or whole-grain bread.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
