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Nutritional Facts: Two Bean and Artichoke Salad

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 cup (149g)
grape tomatoes
1/2 cup (75g)
green peppers
1/2 cup (80g)
red onions
1/4 cup (15g)
fresh parsley
15 1/2 ounces (439g)
red kidney beans
15 ounces (425g)
garbanzo beans
14 ounces (397g)
artichoke hearts
1/4 cup (38g)
feta cheese
2 tablespoons (29g)
fresh lemon juice
1 tablespoon (14g)
extra virgin olive oil
1 tablespoon (16g)
balsamic vinegar
1 1/2 teaspoons (8g)
spicy brown mustard
1/2 teaspoon (0g)
dried basil
1/2 teaspoon (1g)
dried oregano
1/2 teaspoon (1g)
dried thyme
1 (3g)
garlic cloves
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.0 1.6 0.9 n/a 0.2 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.0 0.1 0.0 2.4 2.0 n/a 0.2 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 5 0
Ash (g) 0.7 0.3 0.3 0.3 4.8 6.8 2.9 2.0 0.1 0.0 0.1 0.3 0.1 0.0 0.1 0.0 19 2
Aspartic acid (g) 0.2 0.2 0.1 0.0 4.6 2.5 n/a 0.3 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 8 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 14.9 7.5 18.4 20.7 123.0 136.1 83.4 184.9 1.8 0.1 4.3 4.4 7.8 8.0 13.2 5.4 634 63
Calories 26.8 14.9 32.0 5.4 558.1 506.1 210.4 99.0 6.5 119.3 14.1 5.0 0.8 1.3 1.9 4.5 1,606 161
Calories (kj) 110.3 62.6 132.8 22.7 2,337.9 2,113.6 873.2 413.6 26.8 499.4 59.0 20.9 3.4 5.5 8.1 18.7 6,709 671
Carbohydrates (g) 5.8 3.5 7.5 0.9 100.2 96.2 47.4 1.5 2.0 0.0 2.7 0.4 0.2 0.3 0.4 1.0 270 27
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 33.4 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 33 3
Copper (mg) 0.1 0.0 0.0 0.0 1.1 0.7 0.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3 0
Cystine (g) 0.0 0.0 0.0 0.0 0.4 0.3 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 1 0
Dietary Fiber (g) 1.8 1.3 1.4 0.5 32.5 18.7 34.1 0.0 0.1 0.0 n/a 0.2 0.1 0.2 0.3 0.1 91 9
Folate (mcg) 22.4 7.5 15.2 22.8 571.3 284.9 353.3 12.0 5.9 0.0 n/a 0.5 1.1 1.2 1.9 0.1 1,300 130
Folate, DFE (mcg) 22.4 7.5 15.2 22.8 571.3 284.9 353.3 12.0 5.9 0.0 n/a 0.5 1.1 1.2 1.9 0.1 1,300 130
Folate, food (mcg) 22.4 7.5 15.2 22.8 571.3 284.9 353.3 12.0 5.9 0.0 n/a 0.5 1.1 1.2 1.9 0.1 1,300 130
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 2.0 0.8 1.0 n/a n/a n/a 0.1 n/a 0.3 n/a 1.2 0.0 0.0 0.0 n/a n/a 6 1
Galactose (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 1.9 0.9 1.6 n/a n/a n/a 1.0 n/a 0.3 n/a 1.2 0.0 0.0 0.0 n/a n/a 7 1
Glutamic acid (g) 0.6 0.1 0.2 0.0 5.8 3.7 n/a 0.9 n/a 0.0 n/a 0.1 0.0 0.0 n/a 0.0 12 1
Glycine (g) 0.0 0.0 0.0 0.0 1.5 0.9 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 3 0
Histidine (g) 0.0 0.0 0.0 0.0 1.1 0.6 n/a 0.1 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0 0
Iron (mg) 0.4 0.3 0.2 0.9 12.9 5.7 2.4 0.2 0.0 0.1 0.1 0.1 0.3 0.2 0.9 0.1 25 2
Isoleucine (g) 0.0 0.0 0.0 0.0 1.7 0.9 n/a 0.3 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 3 0
Lactose (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0 0
Leucine (g) 0.0 0.0 0.0 0.0 3.0 1.5 n/a 0.5 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 5 1
Lysine (g) 0.0 0.0 0.0 0.0 2.6 1.4 n/a 0.5 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 5 0
Magnesium (mg) 16.4 7.5 8.0 7.5 197.8 123.3 166.7 7.1 1.8 0.0 1.9 3.7 2.5 1.4 1.5 0.8 548 55
Maltose (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0 0
Manganese (mg) 0.2 0.1 0.1 0.0 2.1 2.6 0.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 6 1
Methionine (g) 0.0 0.0 0.0 0.0 0.6 0.3 n/a 0.1 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 1 0
Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 0.2 1.1 0.0 1.7 0.0 9.8 n/a 0.2 0.0 0.0 0.0 0.0 13 1
Niacin (mg) 0.9 0.4 0.1 0.2 2.5 0.6 4.4 0.4 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 10 1
Pantothenic acid (mg) 0.1 0.1 0.1 0.1 1.0 1.3 1.0 0.4 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 4 0
Phenylalanine (g) 0.0 0.1 0.0 0.0 2.1 1.1 n/a 0.3 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 4 0
Phosphorus (mg) 35.8 14.9 23.2 8.7 624.0 382.8 289.8 126.4 2.4 0.0 3.0 8.0 1.0 0.7 1.4 4.6 1,527 153
Phytosterols (mg) 10.4 6.7 12.0 0.8 n/a n/a n/a n/a n/a 29.8 n/a n/a 0.4 1.0 1.1 n/a 62 6
Polyunsaturated Fat (g) 0.1 0.0 0.0 0.0 1.2 2.2 0.6 0.2 0.0 1.4 n/a 0.1 0.0 0.0 0.0 0.0 6 1
Potassium (mg) 353.1 130.4 116.8 83.1 1,771.0 731.5 1,135.2 23.3 30.4 0.1 17.9 10.4 9.2 6.3 5.7 12.0 4,436 444
Proline (g) 0.0 0.0 0.0 0.0 1.6 0.9 n/a 0.5 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 3 0
Protein (g) 1.3 0.6 0.9 0.4 38.1 21.1 11.5 5.3 0.1 0.0 0.1 0.3 0.1 0.0 0.1 0.2 80 8
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 46.9 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 47 5
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.3 0.1 0.4 0.3 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.0 0.0 0.0 0.0 0.3 0.5 0.3 5.6 0.0 1.9 0.0 0.0 0.0 0.0 0.0 0.0 9 1
Selenium (mcg) 0.0 0.0 0.4 0.0 5.3 11.9 0.8 5.6 0.0 0.0 n/a 2.5 0.0 0.0 0.0 0.4 27 3
Serine (g) 0.0 0.0 0.0 0.0 2.1 1.1 n/a 0.4 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 4 0
Sodium (mg) 7.5 2.2 3.2 8.4 8.8 1,271.6 238.2 418.5 0.3 0.3 3.7 85.1 0.3 0.1 0.4 0.5 2,049 205
Starch (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Sucrose (g) 0.0 0.1 0.8 n/a n/a n/a 2.9 n/a 0.1 n/a 0.0 0.0 0.0 0.0 n/a n/a 4 0
Sugar (g) 3.9 1.8 3.4 0.1 1.4 n/a 3.9 1.5 0.7 0.0 2.4 0.1 0.0 0.0 0.0 0.0 19 2
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.0 0.0 0.0 0.7 0.1 0.2 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.0 0.0 0.0 0.0 1.6 0.8 n/a 0.2 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 3 0
Tocopherol, alpha (mg) 0.8 0.3 0.0 0.1 0.1 n/a 0.8 0.1 0.0 1.9 n/a 0.0 0.0 0.1 0.1 0.0 4 0
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.2 0.0 0.0 0.1 n/a n/a n/a n/a n/a 0.1 n/a 0.2 0.0 0.1 n/a n/a 1 0
Total Fat (g) 0.3 0.1 0.1 0.1 2.2 4.8 1.3 8.0 0.1 13.5 0.0 0.3 0.0 0.0 0.1 0.0 31 3
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.5 0.2 n/a 0.1 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 1.1 0.5 n/a 0.3 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 2 0
Valine (g) 0.0 0.0 0.0 0.0 2.0 0.9 n/a 0.4 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 3 0
Vitamin A, IU (IU) 1,241.2 275.7 1.6 1,263.6 0.0 89.3 51.6 158.3 1.8 0.0 0.0 5.3 2.6 8.5 26.6 0.3 3,126 313
Vitamin A, RAE (mcg) 62.6 13.4 0.0 63.2 0.0 4.3 4.0 46.9 0.0 0.0 0.0 0.3 0.1 0.4 1.3 0.0 196 20
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.6 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin B-6 (mg) 0.1 0.2 0.1 0.0 0.5 2.0 0.3 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 3 0
Vitamin C (mg) 20.4 59.9 5.9 20.0 5.3 16.2 29.4 0.0 11.4 0.0 0.0 0.1 0.0 0.0 0.4 0.9 170 17
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 6.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 6 1
Water (g) 140.8 69.9 71.3 13.2 294.2 296.4 333.7 20.7 27.2 0.0 12.2 6.2 0.0 0.0 0.1 1.8 1,288 129
Zinc (mg) 0.3 0.1 0.1 0.2 4.7 4.5 1.6 1.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 13 1

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