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White Bean Salad with Parsley Calories
A fiber-rich white bean salad with plant protein and parsley.
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 with Parsley (180 g) has 209 calories. That works out to 116 calories per 100 g. It contains 32.6 g of carbs, 11.2 g of protein, 2.2 g of fat and 11 g of fiber. Its 225 µg of Vitamin K covers 188% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
White Bean Salad with Parsley Nutrition Facts
Selected: 1 cup (medium) · 180 g
209
KCAL / 180G
Carbs
32.6g
· 12% DV
Protein
11.2g
· 22% DV
Fat
2.2g
· 3% DV
Fiber
11g
· 39% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 23% · Fat 10%
White Bean Salad with Parsley nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 342 mg | 15% |
| Total carbohydrate | 32.6 g | 12% |
| Fiber | 11 g | 39% |
| Protein | 11.2 g | 22% |
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 White Bean Salad with Parsley?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 209 kcal |
| 1 tablespoon (medium) | 18 g | 21 kcal |
| 3 tablespoon (medium) | 54 g | 63 kcal |
| ½ cup (half) | 90 g | 104 kcal |
| 100 g | 100 g | 116 kcal |
| 1 serving (medium) | 150 g | 174 kcal |
| 1 serving (large) | 220 g | 255 kcal |
| 1.5 cup (large) | 270 g | 313 kcal |
| 1 bottle (whole) | 500 g | 580 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About White Bean Salad with Parsley
How do you make White Bean Salad with Parsley?
Make White Bean Salad with Parsley by combining cooked, cooled white beans with chopped parsley, olive oil, lemon juice, and seasoning. Fold the ingredients together gently so the beans stay intact, then let the salad sit briefly before serving.
What ingredients go in White Bean Salad with Parsley?
White Bean Salad with Parsley starts with cooked white beans and fresh parsley, usually dressed with olive oil and lemon. Red onion, tomatoes, cucumber, or a little vinegar are common additions, but keep the dressing light enough to let the beans shine.
Can you make White Bean Salad with Parsley with canned beans?
Yes, canned beans work well in White Bean Salad with Parsley. Drain and rinse them under cold water, then let them drain thoroughly before adding the herbs and dressing; this removes excess brine and keeps the salad from becoming watery.
What is the difference between White Bean Salad with Parsley and Turkish piyaz?
White Bean Salad with Parsley is a broad style of bean salad, while Turkish piyaz is a particular preparation often built around white beans, sliced onion, vinegar, and sometimes tahini. Parsley may appear in both, but piyaz has its own regional dressing and serving traditions.
How do you cook dried beans for White Bean Salad with Parsley?
Soak dried white beans, discard the soaking water, and simmer them in fresh water until tender but still holding their shape. Cool and drain them completely before making White Bean Salad with Parsley so the dressing clings instead of becoming diluted.
Can you prepare White Bean Salad with Parsley ahead of time?
Yes, you can prepare White Bean Salad with Parsley ahead of serving. For the freshest texture, cook and chill the beans in advance, then add the parsley and dressing closer to mealtime so the herbs stay bright and the salad does not turn watery.
What dressing goes with White Bean Salad with Parsley?
A lemon-and-olive-oil dressing is a natural match for White Bean Salad with Parsley; red-wine vinegar also works. Whisk the acid with the oil, salt, and pepper first, then toss it through the beans gradually to avoid overpowering them.
What should you serve with White Bean Salad with Parsley?
White Bean Salad with Parsley pairs well with grilled fish, chicken, roasted vegetables, or crusty bread. It can also be served as part of a Mediterranean-style spread, alongside olives and other small dishes.
How long does White Bean Salad with Parsley last in the fridge?
White Bean Salad with Parsley keeps in a sealed container in the refrigerator for about three days. The parsley may lose some freshness over time, so check the salad before serving and avoid leaving it at room temperature for an extended period.
Can you freeze White Bean Salad with Parsley?
Freezing White Bean Salad with Parsley is not recommended because parsley and fresh vegetables can become limp and watery after thawing. If you want to plan ahead, freeze or refrigerate the cooked beans separately and mix the salad shortly before serving.
White Bean Salad with Parsley Vitamins & Minerals
Vitamins
Vitamin K
225µg · 188% DV
Folate
171µg · 43% DV
B1
0.27mg · 23% DV
Vitamin C
13.5mg · 15% DV
Minerals
Copper
0.43mg · 48% DV
Manganese
0.94mg · 41% DV
Phosphorus
202mg · 29% DV
Iron
3.96mg · 22% DV
Potassium ⭐
639mg · 19% DV
Sodium
342mg · 15% DV
White Bean Salad with Parsley Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White Bean Salad with Parsley
To burn the 209 calories in 1 cup (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 White Bean Salad with Parsley?
White Bean Salad with Parsley brings cooked white beans together with fresh parsley, often with onion and a tangy lemon or vinegar dressing. It is a simple, adaptable salad rather than a single fixed recipe; a little olive oil is a common addition. The beans are tender and substantial, while the parsley and dressing give the dish a fresh, bright edge.
In Turkey, where this style of bean salad is familiar home cooking, it may be served chilled as a side or meze, or make an easy lunch with bread and other vegetables. It offers plant protein and plenty of fibre, so it can be satisfying without feeling heavy. For a lighter version, go easy on the oil and add extra parsley, lemon and crunchy vegetables.
How Nutritious Is White Bean Salad with Parsley?
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
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 with Parsley 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 with Parsley Contain Allergens?
No known major allergens
Which Diets Is White Bean Salad with Parsley 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 with Parsley Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.