Black bean and corn salsa

Snack

Item Rating: 87/100

1 serving (100 grams) contains 90 calories, 4.0 grams of protein, 1.5 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		214.3
% Daily Value*
Total Fat		3.6 g	4%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		571.4 mg	24%
Total Carbohydrates		42.9 g	15%
	Dietary Fiber	11.9 g	42%
	Sugars	7.1 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		3.6 mg	20%
Potassium		595.2 mg	12%

* 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

🍯 Low sugar

Source of Calories

Fat: 32 cal (13.4%)

Protein: 38 cal (15.7%)

Carbs: 171 cal (70.9%)

About Black bean and corn salsa

Black bean and corn salsa is a vibrant dish that originates from Mexican and Southwestern cuisines, recognized for its fresh flavors and versatility. It combines cooked black beans, sweet corn, diced tomatoes, peppers, onions, lime juice, and various seasonings, creating a nutrient-dense side or topping. This salsa is rich in plant-based protein, dietary fiber, and an array of vitamins and minerals, including folate, vitamin C, and potassium. It is a low-fat option that is naturally gluten-free and makes a nutritious addition to meals, whether as a dip, taco topping, or salad enhancer.

Health Benefits

• High in fiber (7.5 grams per 1 cup of black beans), supporting digestive health and promoting satiety.
• Rich in plant-based protein (15 grams per 1 cup of black beans), which helps maintain muscle mass and supports overall body functions.
• Contains vitamin C from fresh tomatoes and lime juice, supporting immune health and collagen production.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-fodmap (if onions and beans are included)

Selection and Storage

Store black bean and corn salsa in an airtight container in the refrigerator for up to 3-4 days. Stir well before serving and avoid allowing it to sit out at room temperature for extended periods.

Common Questions About Black bean and corn salsa Nutrition

Is Black Bean And Corn Salsa high in protein?

Black Bean And Corn Salsa contains moderate protein, primarily from black beans, which provide about 7-8 grams of protein per cup. While not a high-protein food, it can contribute to your daily protein intake when paired with other protein-rich ingredients.

Can I eat Black Bean And Corn Salsa on a keto diet?

Black Bean And Corn Salsa is not ideal for a strict keto diet due to the relatively high carbohydrate content in black beans and corn. A single cup can contain approximately 40 grams of carbs, making it better suited for less restrictive low-carb diets.

What are the health benefits of Black Bean And Corn Salsa?

Black Bean And Corn Salsa is rich in fiber, supporting digestion and promoting satiety. It’s also loaded with vitamins like folate, Vitamin C, and antioxidants from ingredients like tomatoes and corn. However, individuals monitoring their sodium intake should be cautious if the salsa contains added salt.

What is the recommended serving size for Black Bean And Corn Salsa?

A typical serving size is around ½ cup, which contains approximately 120-150 calories. This portion size provides a balance of nutrients without excessively contributing to calorie or carbohydrate intake, making it suitable as a side dish or topping.

How does Black Bean And Corn Salsa compare to traditional tomato salsa?

Black Bean And Corn Salsa is more nutrient-dense and filling due to the inclusion of beans and corn, which provide fiber, protein, and complex carbs. Traditional tomato salsa, however, is lower in calories and carbohydrates, making it a better option for calorie or carb-conscious diets.

Data Sources & Scientific References