Mixed bean salad

Salad

Item Rating: 90/100

1 serving (150 grams) contains 200 calories, 10.0 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	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	12.7 g	45%
	Sugars	3.2 g
protein		15.9 g	31%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		3.2 mg	17%
Potassium		634.9 mg	13%

* 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 (21.9%)

Protein: 63 cal (19.6%)

Carbs: 190 cal (58.6%)

About Mixed bean salad

Mixed bean salad is a vibrant dish made of various beans such as kidney beans, chickpeas, black beans, and lentils, often combined with fresh vegetables and a simple dressing. Its origins are often associated with American cuisine, though variations exist worldwide, emphasizing its versatility. Beans are an excellent source of complex carbohydrates, dietary fiber, and plant-based protein. This dish is also abundant in micronutrients like iron, potassium, and folate, making it a well-rounded, nutrient-dense option suitable for most diets. The salad’s high fiber content promotes digestive health, while its plant protein makes it ideal for vegetarians, vegans, and health-conscious individuals seeking balanced meals.

Health Benefits

• Rich in plant-based protein, which supports muscle maintenance and repair (8-10 grams per cup depending on the beans used).
• High in dietary fiber (approximately 7 grams per cup), aiding in digestion and preventing constipation.
• Provides key vitamins like folate (up to 80% of Daily Value per cup) essential for cellular function and preventing neural tube defects in pregnancy.

Dietary Considerations

Allergens: Contains soy if added as edamame or tofu, possible cross-contamination with wheat if seasoned with certain dressings

Suitable for: Vegetarian, vegan, gluten-free when uncontaminated

Not suitable for: Soy-free diet if soy is included, low fodmap due to beans causing digestive sensitivity in some individuals

Selection and Storage

Store in an airtight container in the refrigerator for up to 3-5 days. Stir well before serving as dressing may settle.

Common Questions About Mixed bean salad Nutrition

Is mixed bean salad high in protein?

Yes, mixed bean salad is a good source of plant-based protein. Depending on the recipe and portion size, a 1-cup serving typically provides around 12-15 grams of protein, making it a great choice for those looking to boost their protein intake, especially in vegetarian or vegan diets.

Can I eat mixed bean salad on a keto diet?

Mixed bean salad is not ideal for a strict keto diet, as beans are relatively high in carbohydrates. On average, a 1-cup serving contains about 30-40 grams of carbs, with only a small portion coming from fiber. For those on a low-carb or moderate keto plan, it might be better to consume beans sparingly.

What are the health benefits of eating mixed bean salad?

Mixed bean salad is packed with nutrients. It's rich in dietary fiber, which promotes digestive health, and contains vitamins like folate and minerals like potassium and magnesium, which support heart health. The antioxidants in beans also help reduce inflammation and oxidative stress. However, those with digestive sensitivities may want to eat beans in moderation to avoid bloating.

What is the recommended portion size for mixed bean salad?

A typical portion size of mixed bean salad is around 1 cup (approximately 240 grams), which provides a balanced mix of protein, fiber, and carbs. For calorie-conscious eaters, this serving size usually contains 220-250 calories, depending on the dressing and additional ingredients.

How does mixed bean salad compare to a leafy green salad nutritionally?

Mixed bean salad is higher in protein, fiber, and calories compared to a leafy green salad, which is typically lower in carbs and calories but rich in vitamins A, C, and K. While leafy salads are lighter and better for low-carb diets, mixed bean salads offer more sustained energy and plant-based protein.

Data Sources & Scientific References