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Black Bean & Corn Salsa Salad 1 - Recipe and Nutrition Facts
94

Black Bean & Corn Salsa Salad 1 Recipe

Black Bean & Corn Salsa Salad 1 has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Folate.

The food contains 40.4g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 9.6 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 94, for Black Bean & Corn Salsa Salad 1, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat14%
 Calories from Carbs69%

Why this is good for you

  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A201 IU4%Top 30%High
Retinol0 mcg
Vitamin C5.1 mg8.5%Mid 40%Average
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin1 mg5.1%Mid 40%Average
Vitamin B60 mg
Folate53.6 mcg13.4%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.51 mg5.1%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium15.8 mg1.6%Bottom 30%Low
Iron1 mg5.7%Mid 40%Average
Magnesium33.2 mg8.3%Top 30%High
Phosphorus74 mg7.4%Mid 40%Average
Potassium220.9 mg6.3%Top 30%High
Sodium103.9 mg4.3%Mid 40%Average
Zinc0.51 mg3.4%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium0.51 mcg0.73%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate20.6 g6.9%Mid 40%Average
Dietary Fiber4.5 g18%Top 10%Very High
Starch2.6 g
Sugars1.5 g
Sucrose1 mg
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.9 g9.8%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.5 mg
Glutamic Acid0.5 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.9 g2.9%Bottom 30%Low
Saturated Fat0.26 g1.3%Bottom 30%Low
Monounsaturated Fat0.5 g
Polyunsaturated Fat1 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water77 g
Ash1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 215 Calories from Fat 33

% Daily Value *

Total Fat 3.7 g 5.7%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 0 mg

Sodium 203.6 mg 8.5%

Total Carbohydrates 40.4 g 13.5%

Dietary Fiber 8.8 g35.2%

Sugars 3 g

Protein 9.6 g 19.2%

Vitamin A 7.9% Vitamin C 16.7%

Calcium 3.1% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/black-bean-corn-salsa-salad-302368 Embed Table:

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