1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 11.8 g | 42% | |
| Sugars | 2.4 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 70.6 mg | 5% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 470.6 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 Mixed beans salad
Mixed beans salad is a versatile and nutritious dish that typically includes a variety of legumes such as kidney beans, chickpeas, black beans, and green beans. It is rooted in numerous global cuisines, including Mediterranean, Latin American, and Middle Eastern traditions, valued for its simplicity and nutrient density. This salad is rich in plant-based protein, dietary fiber, and a wide array of vitamins and minerals, such as folate, iron, magnesium, and potassium. Low in saturated fat and cholesterol-free, mixed bean salads serve as a hearty, balanced meal or a side dish, catering to diverse dietary needs. Loaded with antioxidants and complex carbohydrates, it offers sustained energy and promotes overall health.
Health Benefits
- Rich source of dietary fiber (over 10g per cup), supporting digestive health and maintaining healthy cholesterol levels.
- High in plant-based protein (approximately 15g per cup), aiding in muscle repair and growth, especially for vegetarian or vegan diets.
- Contains magnesium (around 70mg per cup) which helps regulate blood pressure and supports nerve function.
- Abundant in folate (over 50% of the daily recommended intake per cup), essential for prenatal health and red blood cell production.
- Packed with antioxidants, such as flavonoids and polyphenols, which combat oxidative stress and reduce inflammation.
Dietary Considerations
Selection and Storage
Store mixed beans salad in an airtight container in the refrigerator for up to 3 days. Add fresh greens or delicate toppings just before serving to maintain optimal texture and flavor.
Common Questions About Mixed beans salad Nutrition
Is mixed beans salad high in protein?
Yes, mixed beans salad is a good source of plant-based protein. Depending on the types of beans used, one cup of mixed beans salad typically contains around 12-15 grams of protein, making it an excellent choice for vegetarians and vegans looking to meet their protein requirements.
Can I eat mixed beans salad on a keto diet?
Mixed beans salad is not typically compatible with a keto diet due to the high carbohydrate content in beans. On average, one cup of mixed beans contains about 40-45 grams of carbohydrates, making it unsuitable for strict low-carb or keto plans.
What are the health benefits of mixed beans salad?
Mixed beans salad is rich in dietary fiber, protein, and complex carbohydrates, which support gut health and help maintain steady energy levels. Additionally, beans are an excellent source of folate, iron, magnesium, and antioxidants that benefit heart health and reduce inflammation.
What is the recommended serving size for mixed beans salad?
A standard serving size for mixed beans salad is approximately one cup, which provides around 200-250 calories depending on the ingredients. For a meal, you can pair it with lean protein or vegetables, while for a side dish, half a cup might suffice.
How does mixed beans salad compare to a green salad?
While green salads are lower in calories and carbohydrates, mixed beans salad is significantly higher in protein and fiber, making it more filling and nutritious. Mixed beans salad is a better option for those needing sustained energy or plant-based protein, while green salads are ideal for lower-calorie meals.
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.
