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Black Bean Salad⏱ 10 min total
Recipes

Black Bean Salad

Per 1 serving · 362 g · 11 ingredients

Calories
267
13%
of a 2,000 cal day
  • Protein
    15g
    22% of calories
  • Carbs
    50g
    72% of calories
  • Fat
    1.8g
    6% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Black Bean Salad (362 g) has 267 calories, with 15 g of protein, 50 g of carbohydrates and 1.8 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (31% DV), dietary fiber (63% DV) and Vitamin C (32% DV).

Per 100 g
74cal
low energy density
Protein per 100 cal
5.7g
Net carbs
33g
carbs minus fiber
Fiber
18g
3.8 g sugar

High in

20%+ of the daily value

  • Protein31%
  • Dietary fiber63%
  • Vitamin C32%
  • Thiamine24%
  • Folate (B9)43%
  • Iron61%

Good source of

10–19% of the daily value

  • Vitamin E12%
  • Vitamin K19%
  • Riboflavin (B2)19%
  • Niacin14%
  • Vitamin B617%
  • Pantothenic acid14%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min
  1. 1

    Seed and mince the jalapeno. Dice the red onion, tomato, and red bell pepper. Slice the green onion.

  2. 2

    Combine all ingredients in a large bowl and mix well. Refrigerate for 1 hour before serving.

Vitamins & minerals

Amounts for 1 serving (362 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A35 μg
4%
Vitamin C29 mg
32%
Vitamin D0 μg
0%
Vitamin E2 mg
12%
Vitamin K23 μg
19%
Thiamine0.3 mg
24%
Riboflavin (B2)0.3 mg
19%
Niacin2 mg
14%
Vitamin B60.2 mg
17%
Folate (B9)171 μg
43%
Vitamin B120 μg
0%
Pantothenic acid1 mg
14%
Choline65 mg
12%

Minerals

NutrientAmount% Daily Value
Calcium94 mg
9%
Iron5 mg
61%
Potassium900 mg
19%
Magnesium93 mg
22%
Phosphorus281 mg
40%
Zinc1 mg
13%
Copper0.5 mg
52%
Manganese1 mg
28%
Selenium3 μg
6%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene36 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene378 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0.3 g—
Glucose2 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene798 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.2 g—
Monounsaturated fats0.3 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch10 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 267 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 51min
    Walking (3.5 mph)
  • 32min
    Cycling (moderate)
  • 22min
    Running (6 mph)
  • 38min
    Swimming laps

Common questions

How many calories are in Black Bean Salad?

One serving of Black Bean Salad (1 serving) has 267 calories, which works out to 74 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Black Bean Salad high in protein?

It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 22% 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 Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 72% 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 Salad?

436 mg per serving.

How much sugar is in Black Bean Salad?

3.8 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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