1 serving (150 grams) contains 200 calories, 7.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 11.0 g | 39% | |
| Sugars | 7.9 g | ||
| protein | 11.0 g | 22% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 473.2 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
Source of Calories
About Corn and black bean salad
Corn and black bean salad is a refreshing dish rooted in Latin American cuisine, often enjoyed for its vibrant flavors and versatility. This salad typically includes cooked sweet corn, black beans, red onion, bell peppers, lime juice, and herbs like cilantro, making it a hearty and nutrient-dense meal or side dish. Black beans are an excellent source of plant-based protein and dietary fiber, while corn provides carbohydrates for energy and essential antioxidants such as lutein and zeaxanthin. The dish is low in fat (when prepared without creamy dressings) and rich in vitamins A, C, and several B vitamins. Additionally, it includes potassium, magnesium, and iron, catering to a variety of dietary preferences. Its balance of complex carbohydrates, protein, and micronutrients makes it a well-rounded and nourishing choice.
Health Benefits
- Improves digestive health due to high dietary fiber content (12 grams per cup of black beans).
- Supports immune function with vitamin C from bell peppers (about 120% of the RDI in one cup).
- Provides plant-based protein from black beans, aiding in muscle repair and maintenance.
- Promotes eye health with antioxidants lutein and zeaxanthin found in corn.
- Rich in potassium (over 700 mg from the beans and vegetables), which helps regulate blood pressure.
Dietary Considerations
Selection and Storage
Store the salad in an airtight container in the refrigerator for up to 3 days. Stir before serving to redistribute the dressing and maintain freshness.
Common Questions About Corn and black bean salad Nutrition
What is the nutritional content of Corn and Black Bean Salad?
Corn and Black Bean Salad is nutrient-dense, offering about 150-200 calories per one-cup serving (depending on ingredients). It provides 7-9 grams of protein, 30-35 grams of carbohydrates, and 5-7 grams of fiber. Additionally, it is a good source of vitamins like B6 and C, along with minerals such as magnesium and folate.
Is Corn and Black Bean Salad suitable for a keto or low-carb diet?
Corn and Black Bean Salad is not typically keto-friendly because of its high carbohydrate content from both corn and black beans. A one-cup serving contains approximately 30-35 grams of carbohydrates, which may exceed the daily carb limit for those on a strict keto diet. It may work on a moderate carb diet if portion sizes are adjusted.
What are the health benefits of Corn and Black Bean Salad?
This salad is rich in fiber, which supports digestion and helps maintain a healthy weight. Black beans are a good source of plant-based protein, while corn provides essential antioxidants like lutein and zeaxanthin for eye health. The dish is also packed with vitamins, minerals, and complex carbohydrates for sustained energy.
What is the recommended portion size for Corn and Black Bean Salad?
A standard portion size for Corn and Black Bean Salad is about one cup, which provides a balanced serving of protein, fiber, and carbohydrates. This can be adjusted depending on your dietary needs and whether the salad is served as a side dish or a main course.
How does Corn and Black Bean Salad compare to other salads?
Compared to leafy green salads, Corn and Black Bean Salad is higher in carbohydrates and protein but lower in water content. It is more filling due to its fiber content and works well as a main dish or hearty side. Adding ingredients like salsa or avocado can customize the flavor while boosting its nutritional 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.
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.
