Corn and bean salad

Salad

Item Rating: 86/100

1 serving (150 grams) contains 200 calories, 8.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	9.5 g	33%
	Sugars	7.9 g
protein		12.7 g	25%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		3.2 mg	17%
Potassium		476.2 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

🍯 Low sugar

Source of Calories

Fat: 71 cal (22.8%)

Protein: 50 cal (16.3%)

Carbs: 190 cal (61.0%)

About Corn and bean salad

Corn and bean salad is a vibrant and nutritious dish commonly found in Southwestern and Latin-American cuisines, though variations exist worldwide. It typically combines sweet corn kernels, beans such as black or kidney beans, chopped vegetables (like peppers, onions, and tomatoes), and a citrusy or olive oil-based dressing. This dish is rich in plant-based protein, dietary fiber, and essential vitamins and minerals. Corn provides carbohydrates for energy, while beans are an excellent source of protein, iron, and folate. Brightly colored vegetables in the salad contribute to its high antioxidant content, supporting overall health. Corn and bean salad is naturally gluten-free, making it a popular choice for diverse diets, especially vegetarian or vegan eating patterns.

Health Benefits

• Rich in dietary fiber from beans, supporting digestive health and promoting satiety.
• High in folate (90-120 mcg per cup depending on beans), essential for cell growth and DNA synthesis, especially important during pregnancy.
• Provides plant-based protein (7-8g per cup) for muscle repair and growth, making it a good option for vegetarian diets.
• Contains vitamin C and beta-carotene from vegetables like bell peppers and tomatoes, which support a healthy immune system and skin health.
• Beans supply non-heme iron, necessary for oxygen transport in the body, complementing a well-rounded diet.

Dietary Considerations

Allergens: Contains None unless cross-contaminated or if specific beans are intolerant.

Suitable for: Vegetarian, vegan, gluten-free, dairy-free

Not suitable for: Low-fodmap (due to beans), legume-restricted diets (e.g., lectin-avoidance diets)

Selection and Storage

Store in an airtight container in the refrigerator for up to 3-4 days. If using raw vegetables, store dressing separately to maintain freshness.

Common Questions About Corn and bean salad Nutrition

Is Corn and Bean Salad high in protein?

Corn and Bean Salad offers a moderate amount of protein, primarily due to the beans. A 1-cup serving typically contains around 7-9 grams of protein, depending on the types of beans used. While not as high as animal-based protein sources, it can be a good option for plant-based diets.

Can I eat Corn and Bean Salad on a keto diet?

Corn and Bean Salad is not suitable for a strict keto diet due to its carbohydrate content. Corn and beans are both relatively high in carbs, with a 1-cup serving containing approximately 30-40 grams of carbohydrates. It is better suited for a more balanced, less restrictive diet.

What are the health benefits of Corn and Bean Salad?

Corn and Bean Salad is rich in fiber, supporting gut health and digestion, with around 8 grams per 1-cup serving. It also provides essential nutrients like folate, magnesium, and antioxidants from the corn and beans. However, due to its carbs, it may not be ideal for those managing blood sugar levels without careful portion control.

What is the recommended serving size for Corn and Bean Salad?

A reasonable serving size for Corn and Bean Salad is 1 cup, which provides about 180-220 calories depending on the recipe and ingredients used. This portion ensures you get the nutritional benefits without overloading on calories or carbohydrates.

How does Corn and Bean Salad compare to other salads?

Corn and Bean Salad is higher in carbohydrates compared to leafy green salads but provides more protein and fiber. It is heartier and more filling, making it a good choice as a main dish or side. To enhance nutrition, consider using fresh vegetables or adding avocado for healthy fats.

Data Sources & Scientific References