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Salsa , Black Bean and Rice Salad - Recipe and Nutrition Facts
74

Salsa, Black Bean, and Rice Salad Recipe

Salsa, Black Bean, and Rice Salad has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C and Folate.

The food contains 37.3g 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 8.4 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 a high density of Sodium, it is unsuitable 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. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

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 74, for Salsa, Black Bean, and Rice Salad, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat25%
 Calories from Carbs61%

Why this is good for you

  • High in Vitamin B6
  • High in Vitamin A
  • Very high in Vitamin C
  • Low in Cholesterol
  • High in Dietary Fiber
  • High in Folate

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1080 IU21.6%
Vitamin C42.8 mg71.4%
Vitamin D0 IU
Vitamin E1 mg3.3%
Thiamin0.24 mg15.8%
Riboflavin0.16 mg9.6%
Niacin2.8 mg13.9%
Vitamin B60.4 mg20.2%
Folate82.4 mcg20.6%
Vitamin B120.1 mcg1.6%
Pantothenic Acid0.75 mg7.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium107 mg10.7%
Iron1.9 mg10.8%
Magnesium79.2 mg19.8%
Phosphorus192 mg19.2%
Potassium497.1 mg14.2%
Sodium551.7 mg23%
Zinc1.5 mg9.7%
Copper0.37 mg18.6%
Manganese0.96 mg48.1%
Selenium8.7 mcg12.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate37.3 g12.4%
Dietary Fiber5.9 g23.6%
Sugars2.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.4 g16.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.7 g10.3%
Saturated Fat3.6 g18%
Monounsaturated Fat1.9 g
Polyunsaturated Fat0.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 231 Calories from Fat 0

% Daily Value *

Total Fat 6.7 g 10.3%

Saturated Fat 3.6 g 18%

Trans Fat

Cholesterol 12.6 mg 4.2%

Sodium 551.7 mg 23%

Total Carbohydrates 37.3 g 12.4%

Dietary Fiber 5.9 g23.6%

Sugars 2.1 g

Protein 8.4 g 16.8%

Vitamin A 21.6% Vitamin C 71.4%

Calcium 10.7% Iron 10.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=297957 Embed Table:

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