1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 7.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.0 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 12.6 g | 45% | |
| Sugars | 7.9 g | ||
| protein | 9.5 g | 19% | |
| 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 Cowboy caviar
Cowboy Caviar, also known as Texas caviar, is a flavorful and nutritious dish hailing from the Southern United States. It typically includes black beans, black-eyed peas, corn, tomatoes, bell peppers, onions, and a zesty dressing made with lime juice, vinegar, and spices. This colorful appetizer or salad is rich in plant-based protein, fiber, vitamins such as vitamin C, and essential minerals like iron and potassium. It is low in saturated fats and cholesterol, making it a heart-healthy option. Originating as a humble, budget-friendly recipe, Cowboy Caviar is now celebrated for its versatility, often served with tortilla chips or as a fresh topping for various dishes.
Health Benefits
- High in fiber due to black beans and black-eyed peas, which supports digestive health and helps regulate blood sugar levels.
- Rich in vitamin C from bell peppers and tomatoes, which boosts the immune system and supports skin health.
- Contains potassium from black beans and corn, essential for maintaining healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store Cowboy Caviar in an airtight container in the refrigerator for up to 3 days. Stir well before serving, as the dressing may settle at the bottom.
Common Questions About Cowboy caviar Nutrition
Is Cowboy Caviar high in protein?
Cowboy Caviar typically contains black beans and black-eyed peas, both of which are good sources of plant-based protein. A 1-cup serving of Cowboy Caviar provides approximately 8-10 grams of protein, depending on the recipe.
Can I eat Cowboy Caviar on a keto diet?
Cowboy Caviar is generally not keto-friendly due to the high carbohydrate content found in ingredients like black beans and corn. A traditional serving contains approximately 18-25 grams of net carbs, making it unsuitable for strict ketogenic diets.
What are the health benefits of Cowboy Caviar?
Cowboy Caviar is rich in fiber, vitamins, and antioxidants due to the inclusion of beans, tomatoes, peppers, and onions. It supports digestive health and provides nutrients like vitamin C and folate. However, it can be high in sodium if prepared with added salt or store-bought dressings.
What is the recommended portion size for Cowboy Caviar?
A typical serving size for Cowboy Caviar is about 1/2 cup, which provides a balance of nutrients without excessive calories. A 1/2 cup serving usually contains around 120-150 calories, depending on the exact ingredients and dressing used.
How does Cowboy Caviar compare to salsa or guacamole?
Cowboy Caviar is heartier than salsa due to the addition of beans and corn, making it more filling and nutrient-dense. While guacamole is primarily fat-rich from avocados, Cowboy Caviar is higher in fiber and protein. Both can complement meals well but serve different nutritional purposes.
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.
