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Broad Bean Green Salad Calories
A fiber-, folate- and plant-protein-rich salad made with broad beans and leafy greens.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Broad Bean Green Salad (150 g) has 150 calories. That works out to 100 calories per 100 g. It contains 16 g of carbs, 7 g of protein, 7 g of fat and 6 g of fiber. Its 187.5 µg of Vitamin K covers 156% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Broad Bean Green Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
150
KCAL / 150G
Carbs
16g
· 6% DV
Protein
7g
· 14% DV
Fat
7g
· 9% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 18% · Fat 41%
Broad Bean Green Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 6 g | 21% |
| Protein | 7 g | 14% |
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 Cup of Broad Bean Green Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 150 kcal |
| ½ cup (small) | 75 g | 75 kcal |
| 100 g | 100 g | 100 kcal |
| 1 serving (small) | 120 g | 120 kcal |
| 1 serving (medium) | 180 g | 180 kcal |
| 1.5 cup (large) | 225 g | 225 kcal |
| 1 serving (large) | 250 g | 250 kcal |
| 1 bottle (medium) | 250 g | 250 kcal |
| 2 cup (extra large) | 300 g | 300 kcal |
Calculated from 100 calories per 100 g.
Frequently Asked Questions About Broad Bean Green Salad
How do you make broad bean green salad?
Broad bean green salad is made by cooking shelled broad beans until tender, cooling them, then tossing them with leafy greens and a lemon-and-olive-oil dressing. Add delicate herbs after the beans cool so they stay fresh.
Do you need to peel broad beans for broad bean green salad?
You do not need to peel small, tender broad beans if their skins are soft. For larger beans, slip off the skins after cooking; they can stay tough and make the salad less pleasant to eat.
Can you make broad bean green salad with frozen broad beans?
Yes, frozen broad beans work well in broad bean green salad. Cook them until tender, drain thoroughly, and let them cool before adding the greens; excess water can dilute the dressing and wilt the leaves.
Can you use dried broad beans in broad bean green salad?
Yes, cooked dried broad beans can be used in broad bean green salad, although their texture is denser than fresh beans. Soak and cook them until tender, remove any tough skins, and cool them before mixing.
What herbs go well in broad bean green salad?
Parsley, dill, mint, and chives all complement broad bean green salad. Use tender herbs freshly chopped and add them shortly before serving, so their fragrance stays bright instead of being dulled by the dressing.
What dressing works best for broad bean green salad?
A simple lemon and olive oil dressing works especially well for broad bean green salad. The acidity lifts the beans' earthy flavor; season it with salt and black pepper, then toss gently to avoid crushing the beans.
Why are the broad beans in my broad bean green salad tough?
Broad beans stay tough in broad bean green salad when they are undercooked or particularly mature. Cook them until easily pierced, then taste one before draining; older beans may also have skins worth removing.
Can broad bean green salad be made ahead?
Yes, you can cook and chill the broad beans ahead for broad bean green salad. Store them separately from the leaves and dressing, then combine shortly before serving to keep the greens crisp.
What should you serve with broad bean green salad?
Broad bean green salad pairs well with grilled vegetables, fish, or crusty bread, and can also accompany a grain-based main dish. Its lemony dressing balances richer foods without overwhelming the broad beans.
Can you eat the broad beans raw in broad bean green salad?
No, broad beans in broad bean green salad should be cooked rather than served raw. Raw beans can be firm and difficult to digest; cook them until tender, while keeping the leafy greens raw if desired.
Broad Bean Green Salad Vitamins & Minerals
Vitamins
Vitamin K
187.5µg · 156% DV
Folate
117µg · 29% DV
Vitamin C
21mg · 23% DV
Vitamin A
157.5µg · 18% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.45mg · 20% DV
Phosphorus
108mg · 15% DV
Iron
2.03mg · 11% DV
Potassium ⭐
368mg · 11% DV
Sodium
210mg · 9% DV
Broad Bean Green Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broad Bean Green Salad
To burn the 150 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 Broad Bean Green Salad?
Broad Bean Green Salad brings cooked broad beans together with leafy greens and herbs, often dressed simply with olive oil and lemon. It fits the fresh, vegetable-led cooking of Turkey and the wider Mediterranean, where beans are commonly served as part of a shared meal. The beans are tender and substantial, while the greens add a crisp, fresh contrast.
Serve it as a light lunch, a side dish or a mezze-style plate alongside bread and other small dishes. Broad beans and greens make it a source of fibre and plant protein, so it can be more filling than a leafy salad alone. Use a modest amount of oil for a lighter dressing, or add extra herbs for brightness.
How Nutritious Is Broad Bean Green Salad?
Nutrient density
Very 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
Medium
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 Broad Bean Green 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 Broad Bean Green Salad Contain Allergens?
No known major allergens
Which Diets Is Broad Bean Green Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broad Bean Green Salad Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.