Smashed White Beans on Toast
1 serving of smashed white beans on toast contains 411 Calories. The macronutrient breakdown is 50% carbs, 34% fat, and 16% protein. This is a good source of protein (30% of your Daily Value), fiber (35% of your Daily Value), and potassium (16% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 5 minutes
Ingredients
Directions
- Combine drained beans with olive oil in a medium bowl. Mash with a fork.
- Toast bread and then top with bean mixture and arugula.
Nutrition Facts
For 1 serving of smashed white beans on toast (206g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 411 | |
| Fats | 16g | 20% |
| Saturated fats | 2g | 12% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 263mg | 11% |
| Carbs | 52g | 19% |
| Net carbs | 42g | |
| Fiber | 10g | 35% |
| Sugar | 3g | |
| Protein | 17g | |
| Calcium | 194mg | 19% |
| Iron | 5mg | 68% |
| Potassium | 756mg | 16% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 72μg | |
| Caffeine | 0mg | |
| Choline | 16mg | 3% |
| Copper | 0.4mg | 48% |
| Fluoride | 0μg | |
| Folate (B9) | 114μg | 28% |
| Lycopene | 0μg | |
| Magnesium | 111mg | 26% |
| Manganese | 2mg | 83% |
| Niacin | 3mg | 17% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 241mg | 34% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 11% |
| Selenium | 17μg | 30% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 29% |
| Vitamin A IU | 120IU | |
| Vitamin A | 6μg | 1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 17% |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 30% |
| Vitamin K | 22μg | 18% |
| Zinc | 2mg | 22% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 1g | |
| Galactose | 0g | |
| Starch | 16g | |
| Fats | ||
| Saturated fats | 2g | 12% |
| Monounsaturated fats | 10g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 0.5g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
