Ellen's Fiesta Salad w/ Black Beans Recipe
Ellen's Fiesta Salad w/ Black Beans 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 15.9g 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 5.8 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.
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. 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.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Ellen's Fiesta Salad w/ Black Beans has been given a composite ranking of 84, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 16% | |
| Calories from Fat | 41% | |
| Calories from Carbs | 43% |
Why this is good for you
- Very high in Vitamin A
- Very high in Vitamin C
- Low in Cholesterol
- Very high in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3505 IU | 70.1% | ||
| Vitamin C | 35.6 mg | 59.4% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.96 mg | 3.2% | ||
| Thiamin | 0.21 mg | 13.8% | ||
| Riboflavin | 0.2 mg | 12% | ||
| Niacin | 1.3 mg | 6.7% | ||
| Vitamin B6 | 0.14 mg | 6.9% | ||
| Folate | 206 mcg | 51.5% | ||
| Vitamin B12 | 0.08 mcg | 1.4% | ||
| Pantothenic Acid | 0.58 mg | 5.8% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 91 mg | 9.1% | ||
| Iron | 2.3 mg | 12.7% | ||
| Magnesium | 35.6 mg | 8.9% | ||
| Phosphorus | 132 mg | 13.2% | ||
| Potassium | 601.4 mg | 17.2% | ||
| Sodium | 210.8 mg | 8.8% | ||
| Zinc | 0.78 mg | 5.2% | ||
| Copper | 0.22 mg | 11.2% | ||
| Manganese | 0.9 mg | 45% | ||
| Selenium | 1.5 mcg | 2.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 15.9 g | 5.3% | ||
| Dietary Fiber | 4.9 g | 19.6% | ||
| Sugars | 0 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 5.8 g | 11.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 6.7 g | 10.3% | ||
| Saturated Fat | 3.9 g | 19.5% | ||
| Monounsaturated Fat | 1.8 g | |||
| Polyunsaturated Fat | 0.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 136 Calories from Fat 0
% Daily Value *
Total Fat 6.7 g 10.3%
Saturated Fat 3.9 g 19.5%
Trans Fat
Cholesterol 12.6 mg 4.2%
Sodium 210.8 mg 8.8%
Total Carbohydrates 15.9 g 5.3%
Dietary Fiber 4.9 g19.6%
Sugars 0 g
Protein 5.8 g 11.6%
Vitamin A 70.1% Vitamin C 59.4%
Calcium 9.1% Iron 12.7%
*Based on a 2000 Calorie diet
Related Searches
Versatile Black Beans
Per Serving | Calories 183
Protein 14.5 g | Carbs 26.9 g | Fat 2.4 g
Black Bean Sup
Per Serving | Calories 197
Protein 11.9 g | Carbs 27.2 g | Fat 5.2 g
Black Bean Salad--Margi's
Per Serving | Calories 65
Protein 2.2 g | Carbs 10.9 g | Fat 1.8 g
Black Bean Tabbouleh
Per Serving | Calories 302
Protein 12 g | Carbs 43.7 g | Fat 10.3 g
Ellen's Asian Lunch Salad
Per Serving | Calories 244
Protein 8.8 g | Carbs 16.2 g | Fat 16.6 g
Ellen's Single Serving Seven Layer..
Per Serving | Calories 475
Protein 19.7 g | Carbs 7 g | Fat 41.2 g
Tomato & Onion Salsa
Per Serving | Calories 97
Protein 0.9 g | Carbs 5.1 g | Fat 8.8 g
Apple Walnut Salad with feta cheese
Per Serving | Calories 295
Protein 5.4 g | Carbs 38.3 g | Fat 14 g
