⏱ 20 min totalBlack Bean and Salsa Soup
Per 1 serving · 334 g · 6 ingredients
of a 2,000 cal day
- Protein11g24% of calories
- Carbs28g64% of calories
- Fat2.4g12% of calories
- ✓ Low fat
At a glance
One serving of Black Bean and Salsa Soup (334 g) has 169 calories, with 11 g of protein, 28 g of carbohydrates and 2.4 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (21% DV), dietary fiber (37% DV) and folate (b9) (21% DV). Keep an eye on sodium, which provides 49% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Dietary fiber37%
- Folate (B9)21%
- Iron40%
- Phosphorus26%
- Copper30%
Good source of
10–19% of the daily value
- Vitamin E11%
- Thiamine17%
- Riboflavin (B2)18%
- Niacin10%
- Vitamin B613%
- Potassium14%
Watch
20%+ of the daily value
- Sodium49%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Black beans
½ cup Vegetable broth
¼ cup Salsa
¼ tsp, ground Cumin seed
1 tbsp Sour cream
½ tbsp Scallions
Directions
- 1
Drain and rinse the black beans. In a blender or food processor, combine the beans with vegetable broth, salsa, and cumin. Blend until smooth.
- 2
Transfer the blended mixture to a saucepan and heat over medium heat until warmed through.
- 3
Divide the soup between bowls and serve topped with sour cream and sliced green onions.
Vitamins & minerals
Amounts for 1 serving (334 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 37 μg | 4% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 85 μg | 21% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 42 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 89 mg | 9% |
| Iron | 3 mg | 40% |
| Potassium | 651 mg | 14% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 181 mg | 26% |
| Zinc | 1 mg | 8% |
| Copper | 0.3 mg | 30% |
| Manganese | 0.4 mg | 17% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 268 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 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 4,103 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 0.5 g | — |
| Retinol | 15 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 169 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Black Bean and Salsa Soup?
One serving of Black Bean and Salsa Soup (1 serving) has 169 calories, which works out to 51 calories per 100 g. That is about 8.5% of a 2,000-calorie day.
Is Black Bean and Salsa Soup high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 24% 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 Black Bean and Salsa Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 64% 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 Salsa Soup?
1133 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Black Bean and Salsa Soup?
3.1 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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