⏱ 20 min totalTwo Bean Salad
Per 1 serving · 318 g · 9 ingredients
of a 2,000 cal day
- Protein9.9g16% of calories
- Carbs33g53% of calories
- Fat8.5g31% of calories
- ✓ Cholesterol free
At a glance
One serving of Two Bean Salad (318 g) has 234 calories, with 9.9 g of protein, 33 g of carbohydrates and 8.5 g of fat. Most of its energy comes from carbs (53% of calories). It is high in dietary fiber (45% DV), Vitamin C (55% DV) and thiamine (21% DV).
High in
20%+ of the daily value
- Dietary fiber45%
- Vitamin C55%
- Thiamine21%
- Vitamin B627%
- Folate (B9)34%
- Pantothenic acid24%
Good source of
10–19% of the daily value
- Vitamin E15%
- Vitamin K19%
- Riboflavin (B2)15%
- Niacin16%
- Choline10%
- Potassium19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Kidney beans
¼ cup Black beans
⅛ cup Sweet corn
¼ fruit Avocado
¼ small Red bell pepper
½ cup, chopped or sliced Tomatoes- 🥄½ dash Salt
½ dash Black pepper
¼ lemon yields Lemon juice
Directions
- 1
Rinse all canned ingredients.
- 2
Chop the avocado, red bell pepper, and tomatoes.
- 3
Toss all ingredients together thoroughly.
- 4
Season with salt, pepper, and lemon juice to taste.
- 5
Chill until ready to serve.
Vitamins & minerals
Amounts for 1 serving (318 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 72 μg | 8% |
| Vitamin C | 49 mg | 55% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 23 μg | 19% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.3 mg | 27% |
| Folate (B9) | 135 μg | 34% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 56 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 62 mg | 6% |
| Iron | 3 mg | 34% |
| Potassium | 910 mg | 19% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 197 mg | 28% |
| Zinc | 1 mg | 11% |
| Copper | 0.4 mg | 42% |
| Manganese | 0.5 mg | 21% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 110 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 745 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,316 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 7 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 234 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Two Bean Salad?
One serving of Two Bean Salad (1 serving) has 234 calories, which works out to 73 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Two Bean Salad high in protein?
Not especially. It has 9.9 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Two Bean Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Two Bean Salad?
368 mg per serving.
How much sugar is in Two Bean Salad?
6.2 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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