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Thai black bean salad - Recipe and Nutrition Facts
91

Thai black bean salad Recipe

Thai black bean 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 21.5g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 5.2 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 average 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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

It belongs to Thai cuisine. 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 91, for Thai black bean salad, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat39%
 Calories from Carbs49%

Why this is good for you

  • High in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • High in Dietary Fiber
  • Very low in Sodium
  • High in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1305 IU26.1%
Vitamin C49 mg81.7%
Vitamin D0 IU
Vitamin E0.5 mg1.7%
Thiamin0.22 mg14.6%
Riboflavin0.08 mg4.8%
Niacin1.3 mg6.6%
Vitamin B60.14 mg6.9%
Folate87.2 mcg21.8%
Vitamin B120 mcg
Pantothenic Acid0.53 mg5.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium30 mg3%
Iron1.5 mg8.6%
Magnesium48.4 mg12.1%
Phosphorus110 mg11%
Potassium346.5 mg9.9%
Sodium19.6 mg0.8%
Zinc0.77 mg5.1%
Copper0.15 mg7.3%
Manganese0.3 mg14.9%
Selenium1.1 mcg1.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate21.5 g7.2%
Dietary Fiber5.2 g20.8%
Sugars1.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.2 g10.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.7 g11.8%
Saturated Fat1.1 g5.5%
Monounsaturated Fat2.9 g
Polyunsaturated Fat3.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 166 Calories from Fat 0

% Daily Value *

Total Fat 7.7 g 11.8%

Saturated Fat 1.1 g 5.5%

Trans Fat

Cholesterol 0 mg

Sodium 19.6 mg 0.8%

Total Carbohydrates 21.5 g 7.2%

Dietary Fiber 5.2 g20.8%

Sugars 1.8 g

Protein 5.2 g 10.4%

Vitamin A 26.1% Vitamin C 81.7%

Calcium 3% Iron 8.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=413262 Embed Table:

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