Beans and tomatoes, no added fat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A simple and healthy combination, tender beans simmered with ripe tomatoes create a light yet flavorful dish, perfect as a side or a base for a quick meal, without any added fat. --- RECIPE --- Servings: 2-3 Prep Time: 10 minutes Ingredients: - 1 (15 oz) can cannellini or great northern beans, rinsed and drained - 1 (14.5 oz) can diced tomatoes, undrained - 1/2 onion, chopped - 1 clove garlic, minced - 1/2 tsp dried oregano - Salt and pepper to taste - Fresh parsley, chopped (for garnish) Instructions: 1. In a medium saucepan, combine chopped onion and a splash of water or vegetable broth. Cook over medium heat until softened, about 5 minutes. 2. Add minced garlic and oregano; cook for 1 minute until fragrant. 3. Stir in rinsed beans and diced tomatoes. Bring to a simmer. 4. Reduce heat and cook for 10-15 minutes, allowing flavors to meld. Season with salt and pepper. 5. Garnish with fresh parsley before serving.
Per 100g reference serving, Beans and tomatoes, no added fat provides 101 kcal of energy, 6.37g protein (24% of calories), 18.8g total carbohydrates (71% of calories, including 6.4g dietary fiber and 1.39g sugars), and 0.51g total fat (5% of calories).
Vitamins Profile in Beans and tomatoes, no added fat (Per 100g)
Track how Beans and tomatoes, no added fat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 2.7 mg | 3% DV |
| Vitamin A (RAE) | 7 µg | 0.8% DV |
| Vitamin E (Alpha-Tocopherol) | 1.09 mg | 7.3% DV |
| Vitamin K (Phylloquinone) | 3.2 µg | 2.7% DV |
| Vitamin B1 (Thiamin) | 0.138 mg | 11.5% DV |
| Vitamin B2 (Riboflavin) | 0.06 mg | 4.6% DV |
| Vitamin B3 (Niacin) | 0.558 mg | 3.5% DV |
| Vitamin B6 (Pyridoxine) | 0.15 mg | 8.8% DV |
| Total Folate (Vitamin B9) | 108 µg | 27% DV |
| Folate (Dietary Folate Equivalents) | 108 µg | 27% DV |
| Natural Food Folate | 108 µg | 27% DV |
| Choline | 26.3 mg | 4.8% DV |
| Beta-Carotene | 85 µg | 2.4% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 8 µg | 0.1% DV |
| Lycopene | 4568 µg | 45.7% DV |
Minerals & Electrolytes in Beans and tomatoes, no added fat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.71 mg | 9.5% DV |
| Calcium (Ca) | 32 mg | 2.5% DV |
| Magnesium (Mg) | 42 mg | 10% DV |
| Potassium (K) | 374 mg | 8% DV |
| Zinc (Zn) | 0.75 mg | 6.8% DV |
| Selenium (Se) | 3.4 µg | 6.2% DV |
| Phosphorus (P) | 106 mg | 8.5% DV |
| Copper (Cu) | 0.182 mg | 20.2% DV |
| Sodium (Na) | 370 mg | 16.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.087 g | 5.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.108 g | 0.8% DV |
| Monounsaturated Fat (MUFA) | 0.088 g | 0.3% DV |
| Polyunsaturated Fat (PUFA) | 0.196 g | 1% DV |
| Saturated Fat (SFA) | 0.104 g | 0.5% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Beans and tomatoes, no added fat contains 101 calories (kcal), 6.37g of protein, 18.8g of carbohydrates (6.4g fiber, 1.39g total sugars), and 0.51g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beans and tomatoes, no added fat has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of -2.32 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Beans and tomatoes, no added fat: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Beans and tomatoes, no added fat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.