⏱ 25 min totalBean and Sweet Potato Salad
Per 1 serving · 607 g · 7 ingredients
of a 2,000 cal day
- Protein28g19% of calories
- Carbs97g66% of calories
- Fat10g15% of calories
- ✓ Cholesterol free
At a glance
One serving of Bean and Sweet Potato Salad (607 g) has 570 calories, with 28 g of protein, 97 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (55% DV), dietary fiber (101% DV) and Vitamin A (53% DV). Keep an eye on sodium, which provides 50% of the daily value.
High in
20%+ of the daily value
- Protein55%
- Dietary fiber101%
- Vitamin A53%
- Thiamine51%
- Riboflavin (B2)33%
- Niacin22%
Good source of
10–19% of the daily value
- Vitamin C14%
- Vitamin E17%
- Vitamin K17%
- Calcium17%
- Selenium11%
Watch
20%+ of the daily value
- Sodium50%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup, cubes Sweet potato
½ tbsp Olive oil
¹³⁄₁₆ cup Kidney beans
½ can Black beans
½ can (12 oz) yields Sweet corn
½ tsp Garlic powder
½ tbsp Cilantro
Directions
- 1
Pan fry sweet potato cubes in olive oil until fork tender, approximately 10-15 minutes. Set aside to cool.
- 2
Drain and rinse the kidney beans, black beans, and corn. Add them to a large bowl.
- 3
Add garlic powder, cilantro, and the cooled sweet potato to the bowl of beans. Stir to combine.
- 4
Enjoy!
Vitamins & minerals
Amounts for 1 serving (607 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 475 μg | 53% |
| Vitamin C | 12 mg | 14% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 21 μg | 17% |
| Thiamine | 1 mg | 51% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 3 mg | 22% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 253 μg | 63% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 150 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 172 mg | 17% |
| Iron | 7 mg | 93% |
| Potassium | 1,555 mg | 33% |
| Magnesium | 164 mg | 39% |
| Phosphorus | 508 mg | 73% |
| Zinc | 3 mg | 24% |
| Copper | 1 mg | 101% |
| Manganese | 1 mg | 47% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 5,701 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.4 g | — |
| Glucose | 2 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 | 0.4 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 41 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 | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 570 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 108minWalking (3.5 mph)
- 68minCycling (moderate)
- 47minRunning (6 mph)
- 80minSwimming laps
Common questions
How many calories are in Bean and Sweet Potato Salad?
One serving of Bean and Sweet Potato Salad (1 serving) has 570 calories, which works out to 94 calories per 100 g. That is about 29% of a 2,000-calorie day.
Is Bean and Sweet Potato Salad high in protein?
It provides a solid 28 g of protein per serving (55% of the 50 g daily value), but protein supplies only 19% 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 Bean and Sweet Potato Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 68 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Bean and Sweet Potato Salad?
1158 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Bean and Sweet Potato Salad?
9.8 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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