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Southwestern Black Bean Salad - Recipe and Nutrition Facts
94

Southwestern Black Bean Salad Recipe

Southwestern Black Bean Salad 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 33.9g 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 9.7 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.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high 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.

It belongs to Southwestern cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Southwestern Black Bean Salad has been given a composite ranking of 94, and on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat17%
 Calories from Carbs64%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber
  • Very low in Sodium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2380 IU47.6%
Vitamin C82.3 mg137.2%
Vitamin D0 IU
Vitamin E0.82 mg2.7%
Thiamin0.29 mg19.5%
Riboflavin0.09 mg5.1%
Niacin0.82 mg4.1%
Vitamin B60.22 mg11.2%
Folate168.4 mcg42.1%
Vitamin B120 mcg
Pantothenic Acid0.35 mg3.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium46 mg4.6%
Iron2.5 mg13.9%
Magnesium80.4 mg20.1%
Phosphorus162 mg16.2%
Potassium534.9 mg15.3%
Sodium20.1 mg0.8%
Zinc1.3 mg8.4%
Copper0.26 mg13.2%
Manganese0.57 mg28.7%
Selenium1.8 mcg2.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate33.9 g11.3%
Dietary Fiber10.3 g41.2%
Sugars4.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.7 g19.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.1 g6.3%
Saturated Fat0.6 g3%
Monounsaturated Fat2.6 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 202 Calories from Fat 0

% Daily Value *

Total Fat 4.1 g 6.3%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 0 mg

Sodium 20.1 mg 0.8%

Total Carbohydrates 33.9 g 11.3%

Dietary Fiber 10.3 g41.2%

Sugars 4.5 g

Protein 9.7 g 19.4%

Vitamin A 47.6% Vitamin C 137.2%

Calcium 4.6% Iron 13.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1684200 Embed Table:

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