⏱ 25 min totalBlack Bean and Corn Salad
Per 1 serving · 260 g · 11 ingredients
of a 2,000 cal day
- Protein9.9g18% of calories
- Carbs35g63% of calories
- Fat4.9g20% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Black Bean and Corn Salad (260 g) has 213 calories, with 9.9 g of protein, 35 g of carbohydrates and 4.9 g of fat. Most of its energy comes from carbs (63% of calories). It is high in dietary fiber (41% DV), Vitamin C (56% DV) and folate (b9) (30% DV).
High in
20%+ of the daily value
- Dietary fiber41%
- Vitamin C56%
- Folate (B9)30%
- Iron42%
- Phosphorus27%
- Copper32%
Good source of
10–19% of the daily value
- Vitamin E14%
- Thiamine17%
- Riboflavin (B2)14%
- Niacin10%
- Vitamin B616%
- Pantothenic acid11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Black beans
¼ medium Red bell pepper
¼ medium Onion
¼ can (12 oz) yields Sweet corn
½ tsp Hot sauce
¼ lime yields Lime juice
2 tbsp Cilantro
¼ tbsp Canola oil
¼ tsp, ground Cumin seed- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Rinse and drain black beans and corn. Chop bell pepper and onion.
- 2
Combine all ingredients in a bowl. Let stand at least 15 minutes for flavors to combine, then toss and serve.
Vitamins & minerals
Amounts for 1 serving (260 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 55 μg | 6% |
| Vitamin C | 50 mg | 56% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 120 μg | 30% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 66 mg | 7% |
| Iron | 3 mg | 42% |
| Potassium | 619 mg | 13% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 187 mg | 27% |
| Zinc | 1 mg | 9% |
| Copper | 0.3 mg | 32% |
| Manganese | 0.4 mg | 18% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 585 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 7 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 213 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Black Bean and Corn Salad?
One serving of Black Bean and Corn Salad (1 serving) has 213 calories, which works out to 82 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Black Bean and Corn Salad high in protein?
Not especially. It has 9.9 g of protein per serving, and protein supplies 18% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Black Bean and Corn Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Black Bean and Corn Salad?
384 mg per serving.
How much sugar is in Black Bean and Corn Salad?
4.3 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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