1 serving (150 grams) contains 200 calories, 8.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 11.0 g | 39% | |
| Sugars | 7.9 g | ||
| protein | 12.6 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 473.2 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bean and corn salad
Bean and corn salad is a vibrant, nutrient-dense dish often featured in Mexican and Southwestern cuisines. This salad typically combines beans, such as black beans or kidney beans, with sweet corn, fresh vegetables like bell peppers and onions, and a tangy dressing made with lime juice, olive oil, and spices. It is rich in plant-based protein from beans, complex carbohydrates from corn, and fiber from the vegetables. A single serving provides essential micronutrients like folate, vitamin C, potassium, and iron. With its versatile nature, it can be served as a side dish or light entrée and is often dairy-free and gluten-free, making it approachable for various dietary preferences.
Health Benefits
- Improves digestion due to its high fiber content (7-8 grams per serving).
- Supports heart health with potassium-rich ingredients like beans and corn, aiding blood pressure regulation.
- Provides plant-based protein from beans, crucial for muscle repair and overall body function.
- Promotes immune health with vitamin C from fresh vegetables like bell peppers.
- Contains folate, integral for cell growth and red blood cell formation, especially vital during pregnancy.
Dietary Considerations
Selection and Storage
Store the salad in an airtight container in the refrigerator for up to 3 days. Avoid dressing it beforehand to maintain texture and freshness.
Common Questions About Bean and corn salad Nutrition
Is Bean and Corn Salad high in protein?
Bean and Corn Salad contains moderate amounts of plant-based protein, primarily from the beans. On average, one cup (about 150-200 grams) of this salad provides around 6-8 grams of protein, depending on the specific recipe and type of beans used.
Can I eat Bean and Corn Salad on a keto diet?
Bean and Corn Salad is not ideal for a strict keto diet due to its high carbohydrate content from beans and corn. One cup can contain 25-30 grams of carbs, which may exceed the daily carb allowance for keto dieters.
What are the health benefits of eating Bean and Corn Salad?
This salad is rich in dietary fiber, providing about 6-8 grams per cup, which supports digestion and gut health. It is also a great source of vitamins like B vitamins from beans and vitamin C if fresh ingredients like tomatoes or bell peppers are included. However, it can be high in sodium if canned beans and corn are used without rinsing.
What is the recommended serving size for Bean and Corn Salad?
A typical serving size for Bean and Corn Salad is about 1 cup (150-200 grams), which provides approximately 150-200 calories. Pair it with a protein source or a leafy greens salad for a balanced meal.
How does Bean and Corn Salad compare to a quinoa salad?
Bean and Corn Salad is higher in protein and fiber compared to quinoa salad due to the addition of beans. However, quinoa provides a complete protein source with all essential amino acids, which may benefit those on vegetarian or vegan diets. Quinoa salads may also be lower in carbs if beans and corn are limited in the recipe.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
