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Black Bean Salad

Black Bean Salad

Everyday

Black Bean Salad is a vibrant, plant-based dish combining cooked black beans with fresh vegetables like corn, bell peppers, and cilantro in a zesty lime dressing. This nutrient-dense salad provides a substantial amount of fiber and protein while remaining naturally low in fat, making it popular in vegetarian and gluten-free meal plans. The combination of legumes and raw vegetables creates a textural contrast between creamy beans and crisp produce, with flavor profiles ranging from mild to spicy depending on added seasonings.

Macro Impact

A 3/4 cup serving contains 142 calories, 5g protein, 22g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 142 calories?
Walking3.5 mph, moderate pace
33 min
YogaModerate effort, gentle pace
24 min
SwimmingModerate effort, freestyle
18 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size3/4 cup (142 g)
Amount per serving
Calories142
% Daily Value*
Total Fat4g
5%
Saturated Fat0.9g
4%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium710mg
31%
Total Carbohydrate22g
8%
Dietary Fiber6g
20%
Total Sugars4g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium57mg
4%
Iron3mg
17%
Potassium355mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
22 / 275 g
8%
Fiber
6 / 28 g
20%
Sugars
4 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
13 g
Fat
Total Fat
4 / 78 g
5%
Monounsaturated
2 / 31 g
8%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
2%
Omega 9
2 g
Protein
Protein
5 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
15%
Leucine
0 / 3 g
13%
Lysine
0 / 2 g
13%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
12%
Threonine
0 / 1 g
17%
Tryptophan
0 / 0 g
18%
Valine
0 / 2 g
15%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
25%
Riboflavin, B2
0 / 1 mg
12%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
0 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
3 / 30 mcg
9%
Cobalamin, B12
0 / 2 mcg
0%
Folate
114 / 400 mcg
28%
Vitamin A
43 / 800 mcg
5%
Vitamin C
14 / 83 mg
17%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
14 / 105 mcg
14%
Minerals
Calcium
57 / 1k mg
6%
Copper
0 / 1 mg
32%
Iron
3 / 13 mg
23%
Magnesium
85 / 370 mg
23%
Manganese
0 / 2 mg
21%
Phosphorous
142 / 700 mg
20%
Potassium
355 / 3k mg
12%
Selenium
1 / 55 mcg
3%
Sodium
710 / 2.3k mg
31%
Zinc
1 / 10 mg
12%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
114 g
Caffeine
0 mg
Choline
28 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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    1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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