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Corn Black Bean Salad with Cotija - Recipe and Nutrition Facts
84

Corn Black Bean Salad with Cotija Recipe

Corn Black Bean Salad with Cotija has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium.

The food contains 18g 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 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 average 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

It belongs to Mexican 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 84, for Corn Black Bean Salad with Cotija, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat38%
 Calories from Carbs47%

Why this is good for you

  • Very low in Cholesterol
  • Very high in Calcium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A235 IU4.7%
Vitamin C7.6 mg12.6%
Vitamin D0 IU
Vitamin E0.66 mg2.2%
Thiamin0.08 mg5.1%
Riboflavin0.03 mg2%
Niacin0.66 mg3.3%
Vitamin B60.04 mg2.2%
Folate22.8 mcg5.7%
Vitamin B120 mcg
Pantothenic Acid0.28 mg2.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium611 mg61.1%
Iron0.38 mg2.1%
Magnesium15.2 mg3.8%
Phosphorus36 mg3.6%
Potassium153.6 mg4.4%
Sodium276.8 mg11.5%
Zinc0.2 mg1.3%
Copper0.04 mg1.9%
Manganese0.08 mg4.2%
Selenium0.35 mcg0.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate18 g6%
Dietary Fiber4.4 g17.6%
Sugars1.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein6 g12%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.5 g10%
Saturated Fat1.5 g7.5%
Monounsaturated Fat3.4 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 135 Calories from Fat 0

% Daily Value *

Total Fat 6.5 g 10%

Saturated Fat 1.5 g 7.5%

Trans Fat

Cholesterol 3.3 mg 1.1%

Sodium 276.8 mg 11.5%

Total Carbohydrates 18 g 6%

Dietary Fiber 4.4 g17.6%

Sugars 1.8 g

Protein 6 g 12%

Vitamin A 4.7% Vitamin C 12.6%

Calcium 61.1% Iron 2.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1100113 Embed Table:

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