Three bean salad

Salad

Item Rating: 86/100

1 serving (150 grams) contains 130 calories, 5.0 grams of protein, 3.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		206.3
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	9.5 g	33%
	Sugars	6.3 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		2.4 mg	13%
Potassium		396.8 mg	8%

* 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 (21.4%)

Protein: 31 cal (15.7%)

Carbs: 126 cal (62.9%)

About Three bean salad

Three Bean Salad is a classic dish rooted in American cuisine, often featured in summer barbecues and picnics. It typically includes a mix of kidney beans, green beans, and garbanzo beans (chickpeas), tossed in a tangy vinaigrette made of vinegar, olive oil, and spices. Rich in plant-based protein, fiber, and complex carbohydrates, this salad is both satiating and nutritious. Beans are naturally low in fat, free of cholesterol, and provide essential nutrients such as folate, magnesium, iron, and potassium, making this dish an excellent addition to a heart-healthy and balanced diet. The diversity of beans adds textural variety and contributes to its broad appeal as a wholesome, nutrient-dense side dish or even a main meal for vegetarians and vegans.

Health Benefits

• Supports heart health with soluble fiber from beans, which can help lower LDL cholesterol levels.
• Provides sustained energy due to complex carbohydrates and a mix of plant-based proteins.
• Rich in magnesium and potassium, which support healthy blood pressure and muscle function.
• High in folate, an essential nutrient that aids red blood cell production and prevents neural tube defects during pregnancy.
• Contains phytonutrients with antioxidant properties, which help protect cells from damage.

Dietary Considerations

Allergens: Contains Potential cross-contact with gluten during preparation if not using certified gluten-free ingredients

Suitable for: Vegetarian, vegan, gluten-free (if prepared with safe ingredients), dairy-free

Not suitable for: Low-fodmap diets (due to beans' natural oligosaccharides), individuals with legume allergies

Selection and Storage

Store prepared Three Bean Salad in an airtight container in the refrigerator for up to 3 days. Allow the flavors to meld by chilling for at least 1 hour before serving.

Common Questions About Three bean salad Nutrition

Is Three Bean Salad high in protein?

Three Bean Salad typically contains around 7–10 grams of protein per cup, depending on the specific recipe. The beans, such as kidney, chickpeas, and green beans, contribute plant-based protein, making it a good option for vegetarians and vegans.

Can I eat Three Bean Salad on a keto diet?

Three Bean Salad is not typically compatible with a strict keto diet due to the high carbohydrate content of beans. A standard serving can contain upwards of 20 grams of carbs, depending on the ingredients used, which exceeds the keto carb limit.

What are the health benefits of eating Three Bean Salad?

Three Bean Salad is rich in dietary fiber, which supports digestion and helps maintain blood sugar levels. It also provides essential vitamins like folate and iron, along with antioxidants from ingredients like olive oil and vinegar, promoting heart health.

How much Three Bean Salad should I eat per serving?

A typical serving of Three Bean Salad is about 1 cup, which provides roughly 200–250 calories depending on the recipe. This portion size allows for a balanced intake of nutrients without excessive calorie consumption.

How does Three Bean Salad compare to other bean-based dishes like hummus?

Compared to hummus, Three Bean Salad is lower in fats and more fiber-rich due to the whole beans. Hummus often has added oils and tahini, making it higher in calories but creamier in texture, while Three Bean Salad offers a more refreshing, chunky alternative.

Data Sources & Scientific References