1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 9.4 g | 33% | |
| Sugars | 2.4 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.1 mg | 7% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 588.2 mg | 12% | |
* 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 White bean salad
White bean salad is a versatile dish often rooted in Mediterranean cuisine, featuring protein-rich cannellini or navy beans combined with fresh vegetables, herbs, and light dressings. Traditionally prepared as a refreshing side dish or nutritious main course, it is widely appreciated for its high nutritional value and ease of preparation. White beans are an excellent source of plant-based protein, dietary fiber, and complex carbohydrates, making them an energy-boosting ingredient. They also contain significant amounts of essential nutrients, including folate, magnesium, and iron, which contribute to overall well-being. The vegetables and olive oil commonly included provide additional vitamins like vitamin C and heart-healthy monounsaturated fats. This salad is ideal for individuals seeking a balanced, satisfying, and nutrient-dense meal option.
Health Benefits
- Rich in dietary fiber (6-8 grams per serving) to support digestion and maintain healthy cholesterol levels.
- Contains folate, an essential vitamin for cell repair and DNA synthesis, providing nearly 40% of the daily recommended intake.
- High in plant-based protein (7-10 grams per serving), which aids in muscle repair and supports energy levels.
- Provides magnesium, important for bone health and regulating blood pressure, with approximately 10-15% of daily needs per serving.
- Includes antioxidant-rich vegetables (e.g., tomatoes, parsley) for combating oxidative stress and promoting immune health.
Dietary Considerations
Selection and Storage
Store white bean salad in an airtight container in the refrigerator for up to 3 days. Ensure all vegetables are fresh to maintain flavor and nutritional value.
Common Questions About White bean salad Nutrition
Is white bean salad a good source of protein?
Yes, white bean salad is a good source of plant-based protein since white beans contain about 7-8 grams of protein per half-cup (130g) serving. Combined with other nutritious toppings like vegetables, it can be a well-rounded dish for meeting protein needs, especially for vegetarians and vegans.
Can I eat white bean salad on a keto or low-carb diet?
White bean salad is not ideal for a strict keto or very low-carb diet because white beans are relatively high in carbs, with about 20 grams of carbohydrates per half-cup (130g). However, it can fit into a less restrictive low-carb diet if portion sizes are controlled and the carbohydrate intake for the day is balanced.
What are the health benefits of white bean salad?
White bean salad offers several health benefits, including being high in dietary fiber for improved digestion and heart health, as well as providing essential nutrients like potassium, iron, and folate. It also has a low glycemic index, which helps maintain stable blood sugar levels, making it a healthy option for most diets.
What is the recommended portion size for white bean salad?
The recommended portion size for white bean salad is about 1 cup (approximately 240g), which provides a satisfying amount of protein, fiber, and nutrients while keeping calorie intake balanced. This portion typically contains around 200-300 calories, depending on additional ingredients like oils or dressings.
How does white bean salad compare to chickpea salad?
White bean salad and chickpea salad are similar in nutritional profile, as both are rich in fiber, protein, and iron. However, white beans are slightly lower in calories and fat than chickpeas, with about 110 calories and less than 1g of fat per half-cup compared to chickpeas' 134 calories and 2g of fat. Both are great options for a plant-based meal, with white beans offering a creamier texture.
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.
