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Black bean , Lime & Cilantro Salad - Recipe and Nutrition Facts
93

Black bean, Lime & Cilantro Salad Recipe

Black bean, Lime & Cilantro Salad has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Folate.

The food contains 23.7g of carbs. The carbohydrate profile of the the food reveals it is average 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 6.4 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a 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 93, for Black bean, Lime & Cilantro Salad, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat23%
 Calories from Carbs60%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Low in Saturated Fat
  • High in Dietary Fiber
  • Low in Sodium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1820 IU36.4%
Vitamin C64.1 mg106.9%
Vitamin D0 IU
Vitamin E0.7 mg2.3%
Thiamin0.18 mg11.9%
Riboflavin0.07 mg4.4%
Niacin0.92 mg4.6%
Vitamin B60.14 mg7.2%
Folate112 mcg28%
Vitamin B120 mcg
Pantothenic Acid0.43 mg4.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium23 mg2.3%
Iron1.8 mg10.1%
Magnesium52 mg13%
Phosphorus112 mg11.2%
Potassium351.5 mg10%
Sodium76.7 mg3.2%
Zinc0.84 mg5.6%
Copper0.17 mg8.4%
Manganese0.36 mg17.9%
Selenium1.1 mcg1.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate23.7 g7.9%
Dietary Fiber6.4 g25.6%
Sugars0.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.4 g12.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.1 g6.3%
Saturated Fat0.6 g3%
Monounsaturated Fat2.6 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 148 Calories from Fat 0

% Daily Value *

Total Fat 4.1 g 6.3%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 0 mg

Sodium 76.7 mg 3.2%

Total Carbohydrates 23.7 g 7.9%

Dietary Fiber 6.4 g25.6%

Sugars 0.4 g

Protein 6.4 g 12.8%

Vitamin A 36.4% Vitamin C 106.9%

Calcium 2.3% Iron 10.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=611284 Embed Table:

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