Corn and bean salsa

Snack

Item Rating: 87/100

1 serving (100 grams) contains 120 calories, 5.0 grams of protein, 2.0 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		285.7
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	0.7 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		571.4 mg	24%
Total Carbohydrates		52.4 g	19%
	Dietary Fiber	11.9 g	42%
	Sugars	9.5 g
protein		11.9 g	23%
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: 43 cal (14.4%)

Protein: 47 cal (15.8%)

Carbs: 209 cal (69.8%)

About Corn and bean salsa

Corn and bean salsa is a vibrant and nutritious dish commonly found in Mexican and Southwestern cuisine. It typically includes sweet corn, a variety of beans (e.g., black beans, kidney beans), tomatoes, peppers, onions, lime juice, and cilantro. This combination creates a fiber-rich, protein-packed side dish or topping with a balance of carbohydrates and plant-based proteins. A single serving provides essential nutrients, including vitamin C, folate, iron, and potassium, contributing to both energy and immune function. This dish is not only flavorful but also highly versatile, suitable as a dip or an accompaniment to grilled meats or vegetables.

Health Benefits

• Rich in dietary fiber from beans and corn, which promotes healthy digestion and helps regulate blood sugar levels.
• High in plant-based protein from beans, supporting muscle repair and overall body function for vegetarians and vegans.
• Contains antioxidants like vitamin C from tomatoes and peppers, which support immune health and combat free radical damage.
• Provides iron from beans, essential for oxygen transport and energy production in the body.
• Offers potassium from corn and tomatoes, which helps regulate blood pressure and maintain proper heart and muscle function.

Dietary Considerations

Allergens: Contains none (in natural state)

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-fodmap, legume allergies

Selection and Storage

Store in an airtight container in the refrigerator for up to 3-5 days. Serve chilled or at room temperature but avoid leaving it out for extended periods.

Common Questions About Corn and bean salsa Nutrition

Is Corn and Bean Salsa high in protein?

Corn and Bean Salsa contains moderate protein due to the black beans. Typically, a 1-cup serving has around 7-8 grams of protein, mostly derived from the beans. This makes it a good option for plant-based protein intake.

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

Corn and Bean Salsa is not ideal for a keto diet because both corn and beans are relatively high in carbohydrates. A 1-cup serving contains approximately 30-35 grams of carbs, which may exceed the daily carb limit for strict keto dieters.

What are the health benefits of Corn and Bean Salsa?

Corn and Bean Salsa is rich in fiber, providing 6-8 grams per serving, which supports digestive health. It also contains vitamins like vitamin C from tomatoes and bell peppers, and antioxidants from the beans, which can help reduce inflammation and promote overall health.

What is an appropriate serving size for Corn and Bean Salsa?

An appropriate serving size for Corn and Bean Salsa is usually 1 cup, which contains around 150-180 calories, depending on the recipe. It can be used as a dip or topping and pairs well with whole-grain chips, salads, or grilled proteins.

How does Corn and Bean Salsa compare to traditional salsa?

Corn and Bean Salsa is typically higher in calories and fiber compared to traditional salsa due to the addition of corn and beans. Traditional salsa, primarily made from tomatoes, tends to be lower in calories but lacks the protein and complex carbs provided by the beans in Corn and Bean Salsa.

Data Sources & Scientific References