Notice: Memcache::connect(): Server 127.0.0.1 (tcp 11221, udp 0) failed with: Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Warning: Memcache::connect(): Can't connect to 127.0.0.1:11221, Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Notice: Memcache::connect(): Server 127.0.0.1 (tcp 11221, udp 0) failed with: Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Warning: Memcache::connect(): Can't connect to 127.0.0.1:11221, Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351
Black Bean , Corn & Quinoa Salad - Recipe and Nutrition Facts
92

Black Bean, Corn, & Quinoa Salad Recipe

Black Bean, Corn, & Quinoa Salad has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin A, Riboflavin and Folate.

The food contains 35.1g 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 8.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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".

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. 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 92, for Black Bean, Corn, & Quinoa Salad, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat10%
 Calories from Carbs73%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Riboflavin
  • No Cholesterol
  • Very low in Saturated Fat
  • High in Dietary Fiber
  • Very low in Sodium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2640 IU52.8%
Vitamin C3.7 mg6.2%
Vitamin D0 IU
Vitamin E0.16 mg0.53%
Thiamin0.18 mg11.7%
Riboflavin0.54 mg31.7%
Niacin0.9 mg4.5%
Vitamin B60.08 mg4.1%
Folate82.8 mcg20.7%
Vitamin B120 mcg
Pantothenic Acid0.38 mg3.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium23 mg2.3%
Iron2.4 mg13.1%
Magnesium43.2 mg10.8%
Phosphorus223 mg22.3%
Potassium319 mg9.1%
Sodium28.3 mg1.2%
Zinc0.66 mg4.4%
Copper0.12 mg5.8%
Manganese0.27 mg13.7%
Selenium0.77 mcg1.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate35.1 g11.7%
Dietary Fiber6.9 g27.6%
Sugars3.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.3 g16.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.2 g3.4%
Saturated Fat0.1 g0.5%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 146 Calories from Fat 0

% Daily Value *

Total Fat 2.2 g 3.4%

Saturated Fat 0.1 g 0.5%

Trans Fat

Cholesterol 0 mg

Sodium 28.3 mg 1.2%

Total Carbohydrates 35.1 g 11.7%

Dietary Fiber 6.9 g27.6%

Sugars 3.5 g

Protein 8.3 g 16.6%

Vitamin A 52.8% Vitamin C 6.2%

Calcium 2.3% Iron 13.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=653036 Embed Table:

Related Searches

89

Karen's Black Bean and Corn Chili

Per Serving | Calories 73
Protein 3.6 g | Carbs 14.8 g | Fat 0.1 g

91

Black Bean and Roasted Corn..

Per Serving | Calories 392
Protein 24.7 g | Carbs 68.8 g | Fat 7.7 g

64

Black Bean, Corn, and Spinach..

Per Serving | Calories 404
Protein 26.4 g | Carbs 9.5 g | Fat 27.1 g

86

Potato Skins with Black Bean and Corn..

Per Serving | Calories 209
Protein 5 g | Carbs 27.8 g | Fat 9.7 g

66

Tzatziki Sauce (Serving = 1/4 cup)

Per Serving | Calories 36
Protein 5.7 g | Carbs 3.3 g | Fat 0.1 g

83

Vegetarian Salad w/dressing

Per Serving | Calories 133
Protein 4.9 g | Carbs 26.5 g | Fat 1.3 g

39

Tomato Basil Pasta Sauce

Per Serving | Calories 48
Protein 2.6 g | Carbs 6.9 g | Fat 1.6 g

74

Lemon Tahini Dressing (1.5 Tbsp..

Per Serving | Calories 34
Protein 1 g | Carbs 3.5 g | Fat 2.1 g