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Bean Garden Salad Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bean Garden Salad (180 g) has 137 calories. That works out to 76 calories per 100 g. It contains 22.3 g of carbs, 7.4 g of protein, 2.5 g of fat and 7.6 g of fiber. Its 129.6 µg of Vitamin K covers 108% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Bean Garden Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
137
KCAL / 180G
Carbs
22.3g
· 8% DV
Protein
7.4g
· 15% DV
Fat
2.5g
· 3% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 21% · Fat 16%
Bean Garden Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 22.3 g | 8% |
| Fiber | 7.6 g | 27% |
| Protein | 7.4 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Bean Garden Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 137 kcal |
| 100 g | 100 g | 76 kcal |
| 1 cup (shredded) | 100 g | 76 kcal |
| 1 serving (small) | 120 g | 91 kcal |
| 1 cup (chopped) | 150 g | 114 kcal |
| 1 pack (medium) | 200 g | 152 kcal |
| 1 serving (large) | 250 g | 190 kcal |
| 1 serving (extra large) | 350 g | 266 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Bean Garden Salad
What goes in a Bean Garden Salad?
A Bean Garden Salad combines cooked beans with leafy greens and seasonal vegetables. Lettuce, tomatoes, cucumber, peppers, and herbs are common choices, while lemon juice or vinegar and olive oil make a simple dressing. The exact vegetables can change with the season.
How do you make a Bean Garden Salad?
To make a Bean Garden Salad, combine cooked, cooled beans with washed and dried greens and chopped vegetables. Dress it with olive oil, lemon juice or vinegar, salt, and pepper just before serving so the leaves stay crisp.
Which beans are best for a Bean Garden Salad?
Most cooked beans work in a Bean Garden Salad, including white beans, kidney beans, and chickpeas. Choose beans that hold their shape after cooking, drain them well, and let them cool before mixing them with delicate greens.
Can you make a Bean Garden Salad ahead of time?
Yes, you can prepare the beans and sturdy chopped vegetables for a Bean Garden Salad ahead of time. Keep the greens and dressing separate, then combine everything shortly before serving to prevent wilted leaves and a watery bowl.
What dressing goes with a Bean Garden Salad?
A lemon-and-olive-oil dressing suits a Bean Garden Salad, and a light vinaigrette works too. Add herbs, black pepper, or a little mustard for extra flavor. Toss the salad with just enough dressing to coat the ingredients.
How do you keep a Bean Garden Salad from getting soggy?
Keep a Bean Garden Salad crisp by drying the greens thoroughly and draining the beans well. Add juicy vegetables and dressing near serving time, and avoid leaving the dressed salad at room temperature for a long stretch.
Can canned beans be used in a Bean Garden Salad?
Yes, canned beans are convenient for a Bean Garden Salad. Drain and rinse them, then let excess water run off before adding them. This removes some of the canning liquid and keeps it from diluting the dressing.
What can you serve with a Bean Garden Salad?
A Bean Garden Salad pairs well with grilled vegetables, soup, or crusty bread. It can also sit alongside grilled fish or chicken, though the beans make the salad substantial enough to serve as a light meal on its own.
Is a Bean Garden Salad good for meal prep?
A Bean Garden Salad can work for meal prep if you store its components separately. Keep beans and firm vegetables in one container, greens in another, and dressing in a small sealed container; assemble portions when ready to eat.
Can you eat a Bean Garden Salad warm?
Yes, a Bean Garden Salad can be served with warm beans, but add them shortly before eating so they do not wilt the greens. For a fully warm version, use sturdier vegetables and serve it as a warm bean-and-vegetable salad.
Bean Garden Salad Vitamins & Minerals
Vitamins
Vitamin K
129.6µg · 108% DV
Vitamin A
333µg · 37% DV
Folate
122.4µg · 31% DV
Vitamin C
27.36mg · 30% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.68mg · 30% DV
Phosphorus
137mg · 20% DV
Potassium ⭐
572mg · 17% DV
Sodium
171mg · 7% DV
Bean Garden Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bean Garden Salad
To burn the 137 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bean Garden Salad?
Bean Garden Salad brings cooked beans together with seasonal vegetables and leafy greens; the exact mix can change with the season or what is on hand. A simple dressing, often based on lemon and olive oil, lets the fresh ingredients come through while adding a little brightness.
The beans are soft and substantial against crisp leaves and crunchy vegetables. Serve it as a side with a meal, or make it a light lunch with bread; it also fits naturally into Mediterranean-style menus. It provides fibre and plant protein, with 4.2 g of fibre per 100 g. For a lighter dressing, use lemon and herbs generously and go easy on the oil.
How Nutritious Is Bean Garden Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Bean Garden Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bean Garden Salad Contain Allergens?
No known major allergens
Which Diets Is Bean Garden Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bean Garden Salad Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.79g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.