Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
White Bean Salad Calories
Rich in protein and fiber, Mediterranean-style salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of White Bean Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 27 g of carbs, 9.8 g of protein, 3.8 g of fat and 7.5 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
White Bean Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
180
KCAL / 150G
Carbs
27g
· 10% DV
Protein
9.8g
· 20% DV
Fat
3.8g
· 5% DV
Fiber
7.5g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 22% · Fat 18%
White Bean Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 7.5 g | 27% |
| Protein | 9.8 g | 20% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of White Bean Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 180 kcal |
| 2 tablespoon (chopped) | 30 g | 36 kcal |
| ½ cup (small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (medium) | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 cup (large) | 200 g | 240 kcal |
| 1 bottle (jumbo) | 250 g | 300 kcal |
| 1 pack (large) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About White Bean Salad
How do you make White Bean Salad?
White Bean Salad is made by tossing cooked, cooled white beans with chopped red onion, tomato, and parsley. Add olive oil, lemon juice, salt, and pepper, then mix gently so the beans keep their shape.
What dressing goes well with White Bean Salad?
A lemon and olive oil dressing is a classic choice for White Bean Salad. Whisk the dressing separately and add it just before serving; Dijon mustard or minced garlic can give it a sharper, more savory flavor.
Can you make White Bean Salad with canned beans?
Yes, canned beans work well in White Bean Salad and save cooking time. Drain and rinse them under cold water, then let them dry well so excess brine does not dilute the dressing or make the salad overly salty.
How do you keep the beans from getting mushy in White Bean Salad?
Use beans that are tender but still hold their shape, and fold them into White Bean Salad gently rather than stirring vigorously. If cooking dried beans, check them as they simmer and stop cooking as soon as they are tender.
How long does White Bean Salad last in the fridge?
White Bean Salad keeps for a few days in a covered container in the refrigerator. Chill it promptly after serving, and discard it if it develops an unusual smell, slimy texture, or visible spoilage.
Can you make White Bean Salad ahead of time?
Yes, White Bean Salad can be prepared ahead. Combine the beans and sturdy ingredients first, then refrigerate; add the dressing and delicate herbs close to serving so the vegetables stay fresher and the salad does not become watery.
What should you serve with White Bean Salad?
White Bean Salad pairs well with grilled fish, chicken, roasted vegetables, or crusty bread. It can also serve as a simple lunch on its own, especially when you add extra vegetables or a leafy side.
Can you freeze White Bean Salad?
Freezing White Bean Salad is not recommended. The beans may turn soft, while fresh tomato, onion, and herbs lose their texture after thawing; prepare only what you can refrigerate and eat while fresh.
Can you add feta to White Bean Salad?
Yes, crumbled feta is a good addition to White Bean Salad, bringing a salty, tangy contrast to the mild beans. Add it shortly before serving and taste before adding extra salt to the dressing.
Is White Bean Salad good for weight loss?
White Bean Salad can fit into a weight-loss meal because its beans provide protein and fiber, which can help you feel satisfied. Keep the oil dressing moderate and serve it with plenty of vegetables.
White Bean Salad Vitamins & Minerals
Vitamins
Folate
75µg · 19% DV
B1
0.18mg · 15% DV
Vitamin C
10.5mg · 12% DV
Biotin
3µg · 10% DV
Minerals
Copper
0.3mg · 33% DV
Manganese
0.6mg · 26% DV
Iron
3.3mg · 18% DV
Phosphorus
120mg · 17% DV
Sodium
270mg · 12% DV
Potassium ⭐
375mg · 11% DV
White Bean Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White Bean Salad
To burn the 180 calories in 1 cup (medium) (150 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 White Bean Salad?
White Bean Salad combines tender cooked white beans with ingredients such as red onion, tomato and parsley, usually dressed with olive oil and lemon or vinegar. In Turkish cooking, it is served cool as a meze or alongside a main dish, and it also makes an easy lunch. Similar bean salads are common around the Mediterranean, with ingredients and dressings varying from kitchen to kitchen.
The beans are soft and substantial, balanced by the fresh bite of onion and herbs. It offers plant-based protein and fibre: per 100 g, it has 6.5 g of protein and 5 g of fibre. Make it ahead so the dressing can soak in, and keep the oil light if you want a fresher side to grilled vegetables or fish.
How Nutritious Is White Bean 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 White Bean 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 White Bean Salad Contain Allergens?
No known major allergens
Which Diets Is White Bean 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
White Bean Salad Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
Compare White Bean Salad
Foods Similar to White Bean Salad
Have another question about White Bean Salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.