Recipes · British · Breakfast
Beans on Toast
One serving has 449 kcal and 16 g protein, and at least a fifth of a woman's daily need of zinc (65%), thiamin (50%), selenium (48%), copper (42%), manganese (38%) and fiber (33%). Ready in 8 minutes.
- Preparation: 2 min
- Cooking: 6 min
- Makes: 1 serving (280 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 200 g Baked beans, canned
- 70 g Bread, white
- 10 g Butter, unsalted
- 0.2 g Black pepper
Method
- Warm the baked beans in a small pan over medium heat for 4-5 minutes, stirring occasionally, until piping hot.
- Toast the bread until golden and crisp.
- Spread the toast with the butter.
- Spoon the hot beans over the toast, add a grind of black pepper, and serve at once.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 449 kcal | 21% |
| Carbohydrates | 76.8 g | |
| Water | 171 mL | |
| Fiber | 9.9 g | 33% |
| Protein | 16.2 g | 34% |
| Tryptophan | 0.1 g | |
| Threonine | 0.3 g | |
| Isoleucine | 0.46 g | |
| Leucine | 0.82 g | |
| Lysine | 0.6 g | |
| Methionine | 0.1 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.54 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.53 g | |
| Histidine | 0.27 g | |
| Fat | 11.4 g | |
| Monounsaturated | 3 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.29 g | |
| Saturated | 5.8 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 21.5 mg | |
| Calcium | 219 mg | 22% |
| Copper | 0.38 mg | 42% |
| Iron | 4.8 mg | 26% |
| Magnesium | 73.4 mg | 24% |
| Manganese | 0.69 mg | 38% |
| Phosphorus | 230 mg | 33% |
| Potassium | 535 mg | 11% |
| Selenium | 26.4 µg | 48% |
| Sodium | 1,021 mg | |
| Zinc | 5.2 mg | 65% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.83 mg | 17% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 24.3 µg | 6% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 64.9 mg | 15% |
| Vitamin A | 78.5 µg | 11% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.53 mg | 4% |
| Vitamin K | 2.6 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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