Mediterranean White Bean Salad calories & nutrition
Mediterranean White Bean Salad contains 351 calories per serving (18% of a 2,000 kcal daily diet), with 19g fat, 33g carbs, and 14g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Mediterranean White Bean Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Cannellini Beans | 5.3 oz | 150 | 0.5 | 27 | 9.5 |
| Cucumber | 2.1 oz | 10 | 0.1 | 2.1 | 0.4 |
| Cherry Tomatoes | 1.8 oz | 10 | 0.1 | 2 | 0.5 |
| Feta Cheese | 0.7 oz | 55 | 4.5 | 0.8 | 3 |
| Red Onion | 0.5 oz | 6 | 0 | 1.5 | 0.1 |
| Olive Oil Dressing | 0.5 floz | 120 | 13.5 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Cannellini Beans · Cucumber · Cherry Tomatoes · Feta Cheese · Red Onion · Olive Oil Dressing
How does Mediterranean White Bean Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Assorted Mediterranean and Middle Eastern Sampler | 750g | 1350 | 35g | +999 kcal, more protein |
| Assorted Mediterranean Appetizer Plate | 347g | 655 | 30g | +304 kcal, more protein |
| Assorted Mediterranean Grill Plate | 325g | 677 | 31g | +326 kcal, more protein |
| Assorted Middle Eastern/Mediterranean Platter | 930g | 1614 | 47g | +1263 kcal, more protein |
Frequently Asked Questions
Is Mediterranean White Bean Salad healthy?
In moderation. Mediterranean White Bean Salad is calorie-dense at 128 kcal/4 oz. With 14g protein and 33g carbs, it provides good nutrition but watch portion sizes.
Is Mediterranean White Bean Salad good for weight loss?
At 351 calories per serving, Mediterranean White Bean Salad is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Mediterranean White Bean Salad?
One serving contains 14g of protein, which is about 14% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Mediterranean White Bean Salad?
- Macro split: fat 48%, carbs 38%, protein 14%
- Energy density: 128 kcal/4 oz (low)
- Top calorie contributors: Cannellini Beans, Olive Oil Dressing, Feta Cheese
How long does it take to burn off Mediterranean White Bean Salad?
- Jogging: ~40 min
- Cycling: ~46 min
- Walking: ~86 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Mediterranean White Bean Salad?
- kcal: 18% of daily intake
- Fat: 27% of daily intake
- Carb: 17% of daily intake
- Protein: 14% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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