⏱ 20 min totalBlack Bean Mango Salad
Per 1 serving · 379 g · 13 ingredients
of a 2,000 cal day
- Protein11g19% of calories
- Carbs44g74% of calories
- Fat1.8g7% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Black Bean Mango Salad (379 g) has 218 calories, with 11 g of protein, 44 g of carbohydrates and 1.8 g of fat. Most of its energy comes from carbs (74% of calories). It is high in protein (23% DV), dietary fiber (51% DV) and Vitamin A (57% DV).
High in
20%+ of the daily value
- Protein23%
- Dietary fiber51%
- Vitamin A57%
- Vitamin C85%
- Vitamin K167%
- Thiamine22%
Good source of
10–19% of the daily value
- Vitamin E15%
- Niacin14%
- Pantothenic acid14%
- Choline10%
- Calcium12%
- Zinc12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ fruit without refuse Mango
½ tbsp Cilantro
¹⁄₁₆ cup Parsley
1 medium Scallions
¼ medium Red bell pepper
¼ cup Sweet corn
½ cup Black beans
¼ lime yields Lime juice
¼ cloves, minced Garlic
¼ tsp, ground Oregano
¼ tsp, ground Cumin seed
¹⁄₁₆ tsp Chili powder
2 cup shredded Romaine lettuce
Directions
- 1
Peel, pit, and cube the mango. Chop the cilantro, parsley, green onions, and bell pepper.
- 2
If using fresh corn, steam or boil 2-3 ears for 3-5 minutes until tender. Drain, cool, and cut kernels off the cob.
- 3
Mix all ingredients, except the lettuce, and let stand for at least 15 minutes to marinate.
- 4
Serve the mixture on a bed of chopped romaine lettuce.
Vitamins & minerals
Amounts for 1 serving (379 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 514 μg | 57% |
| Vitamin C | 77 mg | 85% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 200 μg | 167% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 276 μg | 69% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 119 mg | 12% |
| Iron | 5 mg | 60% |
| Potassium | 943 mg | 20% |
| Magnesium | 83 mg | 20% |
| Phosphorus | 218 mg | 31% |
| Zinc | 1 mg | 12% |
| Copper | 0.4 mg | 42% |
| Manganese | 1 mg | 30% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 14 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 6,073 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 | 4 g | — |
| Galactose | 0.2 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 5 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 218 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Black Bean Mango Salad?
One serving of Black Bean Mango Salad (1 serving) has 218 calories, which works out to 58 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Black Bean Mango Salad high in protein?
It provides a solid 11 g of protein per serving (23% 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 Black Bean Mango Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 74% 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 Mango Salad?
276 mg per serving.
How much sugar is in Black Bean Mango Salad?
11 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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