White bean spread

Appetizer

Item Rating: 90/100

1 serving (50 grams) contains 80 calories, 4.0 grams of protein, 3.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		378.5
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		567.8 mg	24%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	14.2 g	50%
	Sugars	2.4 g
protein		18.9 g	37%
Vitamin D		0 mcg	0%
Calcium		189.3 mg	14%
Iron		5.7 mg	31%
Potassium		709.8 mg	15%

* 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

🍯 Low sugar

Source of Calories

Fat: 127 cal (32.6%)

Protein: 75 cal (19.3%)

Carbs: 189 cal (48.2%)

About White bean spread

White bean spread is a creamy and nutritious dish commonly found in Mediterranean and Middle Eastern cuisines. Made primarily from cooked white beans such as cannellini or navy beans, olive oil, garlic, and lemon juice, this spread provides a hearty plant-based option. White beans are a rich source of complex carbohydrates, plant-based protein, dietary fiber, and essential micronutrients, including folate, iron, and magnesium. With its mild flavor and versatile texture, white bean spread is often used as a dip or a sandwich spread, offering a satisfying and nutrient-dense alternative to other dips or spreads. It is also naturally low in fat and free of cholesterol, appealing to a wide array of dietary preferences. When made at home, it avoids additives and preservatives, ensuring a wholesome and unprocessed component in your diet.

Health Benefits

• Rich in dietary fiber: White beans provide approximately 10 grams of fiber per cup, supporting gut health and aiding in digestion.
• High in folate: Each serving contributes to 20–40% of the daily folate requirement, essential for DNA synthesis and red blood cell production.
• Good source of plant-based protein: White beans offer about 15 grams of protein per cup, ideal for maintaining muscle health and supporting vegetarian or vegan diets.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store the white bean spread in an airtight container in the refrigerator for up to 5 days. Stir before serving if separation occurs.

Common Questions About White bean spread Nutrition

Is white bean spread high in protein?

White bean spread is a good source of plant-based protein, providing approximately 7-8 grams of protein per ½ cup serving, depending on its preparation. This makes it an excellent option for vegans, vegetarians, or anyone seeking more protein from non-animal sources.

Can I eat white bean spread on a keto diet?

White bean spread is not typically recommended for a strict keto diet as white beans have a moderate carbohydrate content, with about 22 grams of carbs per ½ cup serving of cooked beans. However, it may fit into a less restrictive low-carb diet if consumed in moderation.

What are the health benefits of white bean spread?

White bean spread is rich in fiber, which supports healthy digestion and may help lower cholesterol. It also contains potassium, magnesium, and iron, contributing to heart health and energy levels. However, some recipes may include added oils or salt, so it's important to watch for these when considering overall health benefits.

What is a recommended serving size for white bean spread?

A typical serving size for white bean spread is about 2 tablespoons, which contains roughly 50-70 calories depending on added ingredients. This is a good portion to complement a meal or enjoy as a spread or dip.

How does white bean spread compare to hummus?

White bean spread is similar to hummus in texture and use but has a milder flavor than traditional chickpea-based hummus. While both are rich in protein and fiber, white bean spread has a slightly lower calorie count and tends to be less expensive to prepare at home.

Data Sources & Scientific References