1 serving (231 grams) contains 217 calories, 7.1 grams of protein, 8.9 grams of fat, and 29.1 grams of carbohydrates.
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Nutrition Information
Calories |
217.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.9 g | 11% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 808.5 mg | 35% | |
| Total Carbohydrates | 29.1 g | 10% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 8.2 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 46.2 mg | 3% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 487.4 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 Black bean and corn salad
Black bean and corn salad is a colorful, nutrient-dense dish originating from Latin American cuisine. It's commonly made with black beans, sweet corn, red onion, bell peppers, avocado, lime juice, and herbs like cilantro. This salad is naturally high in dietary fiber, complex carbohydrates, and plant protein due to its base ingredients. Black beans contribute iron, magnesium, and folate, while corn provides vitamins like B6 and antioxidants such as lutein. Frequently enjoyed as a side dish or light meal, this salad is both refreshing and versatile, suitable for various diet styles. It’s a no-cook recipe, making it an easy choice for healthy eating on busy days.
Health Benefits
- Supports digestive health due to high dietary fiber content (7.5 grams per 1 cup of black beans).
- Improves energy metabolism with folate and magnesium from black beans.
- Promotes eye health from lutein and zeaxanthin found in corn.
Dietary Considerations
Selection and Storage
Keep refrigerated in an airtight container for up to 3 days. Toss with lime juice immediately before serving to maintain freshness.
Common Questions About Black bean and corn salad Nutrition
Is black bean and corn salad high in protein?
Black bean and corn salad is a moderate source of plant-based protein. A typical one-cup serving contains about 8-10 grams of protein, primarily from black beans, making it a good option for vegetarians or vegans looking to increase protein intake.
Can I eat black bean and corn salad on a vegan or vegetarian diet?
Yes, black bean and corn salad is naturally vegan and vegetarian as it typically contains plant-based ingredients like black beans, corn, bell peppers, red onions, and lime juice, with no animal-derived products.
What are the health benefits of black bean and corn salad?
Black bean and corn salad is rich in fiber, with about 8-10 grams per serving, which supports digestive health. It also provides essential vitamins and minerals like folate, iron, vitamin C, and magnesium, and offers antioxidant benefits from ingredients like black beans and fresh vegetables.
How much black bean and corn salad should I serve per person?
A typical serving size of black bean and corn salad is about 1 cup (approximately 150-200 grams). This portion provides a satisfying amount of nutrients and is ideal as a side dish or a light main course.
How does black bean and corn salad compare to other salads?
Compared to leafy green salads, black bean and corn salad is higher in protein and fiber, making it more filling and suitable as a standalone dish. It is also richer in complex carbohydrates, so it may not be ideal for low-carb diets but provides sustained energy for most people.
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.
- USDA FoodData - Black bean and corn salad DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
