⏱ 10 min totalSouthwestern Salad with Black Beans
Per 1 serving · 432 g · 6 ingredients
of a 2,000 cal day
- Protein12g21% of calories
- Carbs43g71% of calories
- Fat2.1g8% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Southwestern Salad with Black Beans (432 g) has 219 calories, with 12 g of protein, 43 g of carbohydrates and 2.1 g of fat. Most of its energy comes from carbs (71% of calories). It is high in protein (25% DV), dietary fiber (53% DV) and Vitamin A (72% DV).
High in
20%+ of the daily value
- Protein25%
- Dietary fiber53%
- Vitamin A72%
- Vitamin C25%
- Vitamin K130%
- Thiamine25%
Good source of
10–19% of the daily value
- Vitamin E10%
- Niacin15%
- Pantothenic acid17%
- Choline12%
- Calcium11%
- Zinc13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 cup shredded Romaine lettuce
½ cup Sweet corn
1 cloves, minced Garlic
1 tbsp Cilantro
½ cup cherry tomatoes Cherry tomatoes
½ cup Black beans
Directions
- 1
Place the shredded lettuce in an individual salad bowl.
- 2
Top the lettuce with black beans, corn, minced garlic, cilantro, and cherry tomatoes.
- 3
Add a dressing of your choice and enjoy the salad.
Vitamins & minerals
Amounts for 1 serving (432 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 651 μg | 72% |
| Vitamin C | 22 mg | 25% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 157 μg | 130% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 312 μg | 78% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 63 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 108 mg | 11% |
| Iron | 4 mg | 54% |
| Potassium | 1,059 mg | 23% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 243 mg | 35% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 48% |
| Manganese | 1 mg | 30% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 76 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 7,761 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.3 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,917 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 11 g | — |
| Sucrose | 0.4 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 219 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 Southwestern Salad with Black Beans?
One serving of Southwestern Salad with Black Beans (1 serving) has 219 calories, which works out to 51 calories per 100 g. That is about 11% of a 2,000-calorie day.
Are Southwestern Salad with Black Beans high in protein?
It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 21% 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 Southwestern Salad with Black Beans keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 71% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Southwestern Salad with Black Beans?
347 mg per serving.
How much sugar is in Southwestern Salad with Black Beans?
6 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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