Mediterranean Black Bean Dip has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Folate.
The food contains 27.3g 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 10 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.
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 high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
It belongs to Mediterranean 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 97, for Mediterranean Black Bean Dip, and we advise that this food on a regular basis.
Calories from Protein | 25% | |
Calories from Fat | 5% | |
Calories from Carbs | 69% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 345.5 IU | 6.9% | Top 30% | High |
Retinol | 0 mcg | |||
Vitamin C | 0.89 mg | 1.5% | Mid 40% | Average |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.89 mg | 4.5% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 146.4 mcg | 36.6% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 38.4 mg | 3.8% | Mid 40% | Average |
Iron | 2.7 mg | 14.9% | Top 10% | Very High |
Magnesium | 73.2 mg | 18.3% | Top 10% | Very High |
Phosphorus | 145.5 mg | 14.6% | Top 30% | High |
Potassium | 383 mg | 10.9% | Top 10% | Very High |
Sodium | 2.9 mg | 0.1% | Bottom 10% | Very Low |
Zinc | 0.89 mg | 6% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.89 mg | 44.6% | Top 10% | Very High |
Selenium | 1.8 mcg | 2.6% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 24.4 g | 8.1% | Top 30% | High |
Dietary Fiber | 8.8 g | 35% | Top 10% | Very High |
Sugars | 0.1 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8.9 g | 17.9% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0.9 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.9 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.9 mg | |||
Arginine | 0.9 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.9 mg | |||
Glutamic Acid | 0.9 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.9 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 0.8 g | 1.2% | Bottom 30% | Low |
Saturated Fat | 0.18 g | 0.89% | Bottom 30% | Low |
Monounsaturated Fat | 0 g | |||
Polyunsaturated Fat | 0 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 0.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 153 Calories from Fat 8
% Daily Value *
Total Fat 0.9 g 1.4%
Saturated Fat 0.2 g 1%
Trans Fat
Cholesterol 0 mg
Sodium 3.2 mg 0.1%
Total Carbohydrates 27.3 g 9.1%
Dietary Fiber 9.8 g39.2%
Sugars 0.1 g
Protein 10 g 20%
Vitamin A 7.7% Vitamin C 1.7%
Calcium 4.3% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 158
Protein 4.2 g | Carbs 13.3 g | Fat 10.7 g
Per Serving | Calories 104
Protein 4.3 g | Carbs 14.9 g | Fat 3.8 g
Per Serving | Calories 123
Protein 3.9 g | Carbs 5.8 g | Fat 9.7 g
Per Serving | Calories 173
Protein 8.4 g | Carbs 8.3 g | Fat 12.1 g
Per Serving | Calories 346
Protein 17.8 g | Carbs 2.79 g | Fat 29.4 g
Per Serving | Calories 153
Protein 0.92 g | Carbs 4.3 g | Fat 15.4 g
Per Serving | Calories 153
Protein 2.2 g | Carbs 13.7 g | Fat 10.4 g
Per Serving | Calories 171
Protein 6.1 g | Carbs 18.9 g | Fat 8.5 g