1 serving (100 grams) contains 90 calories, 4.0 grams of protein, 2.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
214.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 35.7 g | 12% | |
| 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
Source of Calories
About Black bean corn salsa
Black bean corn salsa is a vibrant, nutrient-dense dish that combines black beans, corn, tomatoes, onions, peppers, lime juice, and fresh herbs. Rooted in Latin American cuisine, it is a versatile recipe often used as a dip, topping, or side dish. Black bean corn salsa is rich in plant-based protein, fiber, and essential vitamins such as vitamin C from tomatoes and lime juice, as well as B vitamins and magnesium from black beans. The corn adds natural sweetness and carbohydrates for energy, while the variety of vegetables enhances its antioxidant profile. It is naturally low in fat and contains no cholesterol, making it a heart-healthy food choice.
Health Benefits
- Promotes heart health due to the high fiber content in black beans, which helps lower LDL cholesterol levels.
- Supports immune function with vitamin C from tomatoes and lime juice, boosting the body’s ability to fight off infections.
- Improves digestive health with the combination of fiber-rich black beans and corn, which promote regular bowel movements.
- Provides plant-based protein from black beans, supporting muscle repair and overall bodily functions.
- Contains antioxidants such as lycopene in tomatoes and flavonoids in peppers, which help protect cells from damage caused by free radicals.
Dietary Considerations
Selection and Storage
Store black bean corn salsa in an airtight container in the refrigerator for up to 4 days. For best flavor, serve chilled, and stir before each use to redistribute ingredients evenly.
Common Questions About Black bean corn salsa Nutrition
Is Black Bean Corn Salsa high in protein?
Black Bean Corn Salsa is moderately high in protein for a plant-based food, thanks to the black beans. A 1-cup serving typically contains around 5-7 grams of protein, depending on the exact recipe. While it's not a complete source of protein, it pairs well with grains like quinoa or rice for a complete amino acid profile.
Can I eat Black Bean Corn Salsa on a keto or low-carb diet?
Black Bean Corn Salsa is generally not ideal for a strict keto diet due to its carbohydrate content. A 1-cup serving often contains 20-25 grams of carbs, mainly from the black beans and corn. However, it can fit into a more lenient low-carb diet if consumed in small portions and balanced with lower-carb foods.
What are the health benefits of Black Bean Corn Salsa?
Black Bean Corn Salsa is packed with nutrients, offering dietary fiber, plant-based protein, and vitamins like vitamin C from the corn and fresh vegetables. It provides antioxidants, especially if tomatoes and peppers are included, and supports digestive health due to its fiber content. However, watch for added sodium if using canned beans or store-bought salsa.
How much Black Bean Corn Salsa should I eat in one serving?
A typical serving size of Black Bean Corn Salsa is around 1/2 to 1 cup, which provides approximately 100-150 calories. This amount is great as a side dish or dip. For a larger meal, consider pairing it with whole grains or leafy greens for added nutrients and balance.
How does Black Bean Corn Salsa compare to traditional tomato salsa?
Black Bean Corn Salsa is heartier and denser in calories and protein compared to traditional tomato salsa. While tomato salsa is lower in carbs and calories (about 25-30 calories per 1/4 cup), Black Bean Corn Salsa offers more fiber and plant-based protein. It’s a better option for more substantial snacks or meals, whereas tomato salsa serves well as a lighter condiment.
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.
