⏱ 15 min total3 Bean Salad
Per 1 serving · 787 g · 4 ingredients
of a 2,000 cal day
- Protein30g21% of calories
- Carbs97g67% of calories
- Fat7.6g12% of calories
- ✓ Cholesterol free
At a glance
One serving of 3 Bean Salad (787 g) has 543 calories, with 30 g of protein, 97 g of carbohydrates and 7.6 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (60% DV), dietary fiber (102% DV) and Vitamin C (35% DV). Keep an eye on sodium, which provides 68% of the daily value.
High in
20%+ of the daily value
- Protein60%
- Dietary fiber102%
- Vitamin C35%
- Vitamin K34%
- Thiamine46%
- Riboflavin (B2)30%
Good source of
10–19% of the daily value
- Selenium15%
Watch
20%+ of the daily value
- Sodium68%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Bring a pot of salted water to a boil. Add the green beans and cook for 3-4 minutes, or until crisp-tender. Drain and rinse under cold water to stop the cooking process.
- 2
Drain and rinse the corn, chickpeas, and kidney beans.
- 3
In a large bowl, combine the corn, chickpeas, kidney beans, and green beans.
- 4
Refrigerate for at least 30 minutes to allow the flavors to meld. Enjoy!
Vitamins & minerals
Amounts for 1 serving (787 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 79 μg | 9% |
| Vitamin C | 31 mg | 35% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 41 μg | 34% |
| Thiamine | 1 mg | 46% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 2 mg | 121% |
| Folate (B9) | 253 μg | 63% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 208 mg | 38% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 243 mg | 24% |
| Iron | 8 mg | 101% |
| Potassium | 1,511 mg | 32% |
| Magnesium | 193 mg | 46% |
| Phosphorus | 530 mg | 76% |
| Zinc | 3 mg | 31% |
| Copper | 1 mg | 87% |
| Manganese | 3 mg | 116% |
| Selenium | 8 μg | 15% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 147 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 848 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 40 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.4 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 38 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 543 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 103minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 76minSwimming laps
Common questions
How many calories are in 3 Bean Salad?
One serving of 3 Bean Salad (1 serving) has 543 calories, which works out to 69 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is 3 Bean Salad high in protein?
It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is 3 Bean Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 68 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in 3 Bean Salad?
1557 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in 3 Bean Salad?
14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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