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Mango Salad with Avocado and Black Beans⏱ 10 min total
Recipes

Mango Salad with Avocado and Black Beans

Per 1 serving · 586 g · 8 ingredients

Calories
463
23%
of a 2,000 cal day
  • Protein
    17g
    14% of calories
  • Carbs
    71g
    57% of calories
  • Fat
    16g
    29% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Mango Salad with Avocado and Black Beans (586 g) has 463 calories, with 17 g of protein, 71 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (35% DV), dietary fiber (93% DV) and Vitamin C (119% DV).

Per 100 g
79cal
low energy density
Protein per 100 cal
3.7g
Net carbs
45g
carbs minus fiber
Fiber
26g
19 g sugar

High in

20%+ of the daily value

  • Protein35%
  • Dietary fiber93%
  • Vitamin C119%
  • Vitamin E34%
  • Vitamin K43%
  • Thiamine29%

Good source of

10–19% of the daily value

  • Vitamin A13%
  • Choline15%
  • Calcium13%

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

    Combine all ingredients in a large bowl and toss well to combine.

  2. 2

    Adjust lime juice to taste, then serve right away.

Vitamins & minerals

Amounts for 1 serving (586 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A119 μg
13%
Vitamin C107 mg
119%
Vitamin D0 μg
0%
Vitamin E5 mg
34%
Vitamin K52 μg
43%
Thiamine0.4 mg
29%
Riboflavin (B2)0.4 mg
32%
Niacin5 mg
29%
Vitamin B61 mg
50%
Folate (B9)277 μg
69%
Vitamin B120 μg
0%
Pantothenic acid2 mg
43%
Choline81 mg
15%

Minerals

NutrientAmount% Daily Value
Calcium130 mg
13%
Iron5 mg
68%
Potassium1,620 mg
34%
Magnesium130 mg
31%
Phosphorus332 mg
47%
Zinc2 mg
20%
Copper1 mg
85%
Manganese1 mg
33%
Selenium4 μg
7%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene118 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,347 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride9 μg—
Fructose6 g—
Galactose0.1 g—
Glucose5 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene1,920 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0.1 g—
Sucrose7 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 463 calories

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

  • 88min
    Walking (3.5 mph)
  • 56min
    Cycling (moderate)
  • 39min
    Running (6 mph)
  • 65min
    Swimming laps

Common questions

How many calories are in Mango Salad with Avocado and Black Beans?

One serving of Mango Salad with Avocado and Black Beans (1 serving) has 463 calories, which works out to 79 calories per 100 g. That is about 23% of a 2,000-calorie day.

Are Mango Salad with Avocado and Black Beans high in protein?

It provides a solid 17 g of protein per serving (35% of the 50 g daily value), but protein supplies only 14% 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.

Are Mango Salad with Avocado and Black Beans keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mango Salad with Avocado and Black Beans?

310 mg per serving.

How much sugar is in Mango Salad with Avocado and Black Beans?

19 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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