1 serving (medium) of White Bean Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 27.8 g of carbs, 9.8 g of protein, 3.8 g of fat and 8.3 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

White Bean Salad Nutrition Facts

Selected: 1 serving (medium) · 150 g

180

KCAL / 150G

Carbs

27.8g

· 10% DV

Protein

9.8g

· 20% DV

Fat

3.8g

· 5% DV

Fiber

8.3g

· 30% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 60% · Protein 21% · Fat 19%

White Bean Salad nutrition facts table · 1 serving (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	27.8 g	10%
Fiber	8.3 g	30%
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.

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How Many Calories in 1 Serving of White Bean Salad?

Serving	Amount	Calories
1 serving (medium)	150 g	180 kcal
2 tablespoon (chopped)	40 g	48 kcal
1 piece (small)	80 g	96 kcal
100 g	100 g	120 kcal
1 serving (small)	100 g	120 kcal
1 piece (medium)	120 g	144 kcal
1 cup (whole)	180 g	216 kcal
1 piece (large)	200 g	240 kcal
1 serving (large)	250 g	300 kcal
1 bottle (large)	250 g	300 kcal

Calculated from 120 calories per 100 g.

Frequently Asked Questions About White Bean Salad

What is white bean salad made of?

White bean salad is usually made with cooked white beans, chopped vegetables, herbs, and a simple oil-and-acid dressing. Tomato, red onion, and parsley make a fresh, Mediterranean-style version; lemon juice or vinegar adds brightness without masking the beans.

How do you make white bean salad?

To make white bean salad, combine cooked, cooled beans with chopped tomato, red onion, and parsley. Dress with olive oil, lemon juice or vinegar, salt, and pepper, then let it sit briefly so the beans take on the dressing before serving.

Which beans are best for white bean salad?

Plump, firm white beans that hold their shape after cooking work best in white bean salad. Cannellini and great northern beans are common choices; avoid cooking them until they turn mushy, especially if you plan to toss the salad before serving.

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 cool water, then let them drain thoroughly so excess liquid does not dilute the dressing or make the vegetables watery.

Can white bean salad be made ahead?

Yes, you can prepare white bean salad ahead and chill it so the beans absorb the dressing. For the freshest texture, keep chopped tomatoes and delicate herbs separate and mix them in shortly before serving.

How long does white bean salad last in the fridge?

White bean salad keeps for about 3 days in a covered container in the refrigerator. The vegetables may soften and release liquid over time, so stir before serving and discard it if it has been left at room temperature for an extended period.

Can you freeze white bean salad?

Freezing white bean salad is not recommended because raw tomato, onion, and parsley become limp and watery after thawing. Cooked white beans freeze better on their own; thaw them in the refrigerator and add fresh vegetables and dressing afterward.

Should white bean salad be served cold or warm?

White bean salad is usually served chilled or at room temperature, rather than hot. If the beans are freshly cooked, cool them before adding the vegetables and dressing; warm beans can soften the tomato and make the salad less crisp.

What goes well with white bean salad?

White bean salad pairs well with grilled fish, chicken, vegetables, or crusty bread. It also works as a side for Mediterranean-style meals; if you are serving it with other salty dishes, season the salad lightly and adjust at the table.

Is white bean salad filling?

Yes, white bean salad can be filling because beans provide both plant protein and fiber. Make it a more substantial meal by adding leafy greens or a grain, or pair it with a protein-rich main dish if serving it as a side.

White Bean Salad Vitamins & Minerals

Vitamins

Folate

75µg · 19% DV

0.14mg · 12% DV

Biotin

3µg · 10% DV

Vitamin K

12µg · 10% DV

Minerals

Copper

0.27mg · 30% DV

Manganese

0.45mg · 20% DV

Iron

3.15mg · 18% DV

Phosphorus

120mg · 17% DV

Sodium

270mg · 12% DV

Potassium ⭐

390mg · 11% DV

White Bean Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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 serving (medium) (150 g):

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

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 tomatoes, red onion, parsley and a light dressing. There isn’t one fixed recipe: versions across Mediterranean cuisines often use olive oil and lemon, with herbs and vegetables varying by household.

The beans are creamy yet hold their shape, balanced by juicy tomato and the onion’s gentle bite. Serve it as a side or a light lunch, as part of a mezze-style spread, or alongside grilled vegetables and bread. It offers plant-based protein and fibre; each 100 g provides 5.5 g of fibre. For a lighter dressing, use a modest amount of oil and let lemon bring the brightness.

How Nutritious Is White Bean Salad?

Nutrient density

High

70/ 100

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

65/ 100

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is White Bean 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

White Bean Salad Fat Profile

SATURATED

0.45g

MONOUNSATURATED

1.05g

POLYUNSATURATED

1.35g

⚖️

Omega 6:3 ratio 3.4:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

White Bean Salad Calories

Quick answer

White Bean Salad Nutrition Facts

White Bean Salad nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 serving (medium) (150 g)

How Many Calories in 1 Serving of White Bean Salad?

Frequently Asked Questions About White Bean Salad

What is white bean salad made of?

How do you make white bean salad?

Which beans are best for white bean salad?

Can you make white bean salad with canned beans?

Can white bean salad be made ahead?

How long does white bean salad last in the fridge?

Can you freeze white bean salad?

Should white bean salad be served cold or warm?

What goes well with white bean salad?

Is white bean salad filling?

White Bean Salad Vitamins & Minerals

White Bean Salad Glycemic Index

How to Burn Off White Bean Salad

What is White Bean Salad?

How Nutritious Is White Bean Salad?

Nutrient density

Satiety score

Is White Bean Salad Processed?

Does White Bean Salad Contain Allergens?

Which Diets Is White Bean Salad Good For?

White Bean Salad Fat Profile

Compare White Bean Salad

Foods Similar to White Bean Salad

Have another question about White Bean Salad?

White Bean Salad nutrition facts table · 1 serving (medium) (150 g)