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 salad
Black bean salad is a vibrant dish common in Latin American cuisine, often featuring ingredients like black beans, bell peppers, tomatoes, corn, lime juice, and spices. Black beans are legumes known for their high protein and fiber content, making this salad a nutrient-dense option. A typical serving is low in fat while providing a good source of complex carbohydrates and plant-based protein. It is also rich in micronutrients such as folate, magnesium, potassium, and iron. The addition of fresh vegetables like peppers and tomatoes contributes vitamins A and C, enhancing its nutritional value. Black bean salad is often enjoyed as a side dish, appetizer, or light meal.
Health Benefits
- Provides sustained energy due to complex carbohydrates and 15g of fiber per 1-cup serving of black beans.
- Supports heart health through potassium (611mg per cup) and folate, which help regulate blood pressure and reduce homocysteine levels.
- Enhances digestion with its high fiber content, promoting gut health and regular bowel movements.
- Boosts immune function with vitamin C from added vegetables like tomatoes and bell peppers.
- Plant-based protein source (15g per cup of black beans), ideal for muscle repair and growth.
Dietary Considerations
Selection and Storage
Store black bean salad in an airtight container in the refrigerator for up to 3 days. For optimal freshness, add lime juice and herbs just before serving.
Common Questions About Black bean salad Nutrition
Is black bean salad high in protein?
Black bean salad is a good source of plant-based protein. Black beans provide around 8 grams of protein per 1/2 cup serving, making it an excellent option for vegetarians and vegans seeking protein-rich meals.
Can I eat black bean salad on a keto diet?
Black bean salad is not ideal for a strict keto diet due to the higher carbohydrate content of black beans, which contain about 20 grams of carbs per 1/2 cup. Low-carb dieters may opt for modifications, reducing beans or substituting with lower-carb ingredients.
What are the health benefits of black bean salad?
Black bean salad is rich in fiber, supporting digestive health, and contains important nutrients like magnesium, iron, and folate. It's also packed with antioxidants from added vegetables, supporting overall heart health and immunity.
How much black bean salad should I serve per person?
A typical serving size for black bean salad is about 1 cup, providing approximately 225-300 calories, depending on additional ingredients like dressing or avocado. This portion offers balanced nutrition without excessive calories.
How does black bean salad compare to chickpea salad?
Black bean salad generally provides more protein (8g per 1/2 cup vs. 7g in chickpeas) and is slightly lower in carbs. Chickpeas have a nuttier flavor and are higher in manganese. Both are nutritious options, but black beans are often preferred for a more fiber-rich profile.
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 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.
