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Three-Bean Salad

Three-Bean Salad

Everyday

Three-Bean Salad is a chilled legume-based dish combining green beans, kidney beans, and garbanzo beans in a tangy vinegar-based marinade. The beans – often blanched fresh or canned for convenience – soften slightly in the acidic dressing, which balances sweet and herbal notes with its characteristic sharpness. This high-fiber preparation delivers balanced plant-based protein from the bean trio alongside complex carbohydrates, making it a nutritious picnic staple. The salad’s flavor intensifies when refrigerated overnight, allowing the ingredients to fully absorb the marinade.

Macro Impact

A 1 cup serving contains 80 calories, 2g protein, 17g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 80 calories?
Walking3.5 mph, moderate pace
19 min
YogaModerate effort, gentle pace
14 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size1 cup (113 g)
Amount per serving
Calories80
% Daily Value*
Total Fat0.6g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium396mg
17%
Total Carbohydrate17g
6%
Dietary Fiber3g
12%
Total Sugars10g
Includes Added Sugars9g
18%
Protein2g
Vitamin D0mcg
0%
Calcium34mg
3%
Iron2mg
13%
Potassium283mg
6%

* 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
17 / 275 g
6%
Fiber
3 / 28 g
12%
Sugars
10 g
Added Sugars
9 / 50 g
18%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
3 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
6%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
5%
Threonine
0 / 1 g
6%
Tryptophan
0 / 0 g
7%
Valine
0 / 2 g
4%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
45 / 400 mcg
11%
Vitamin A
23 / 800 mcg
3%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
9 / 105 mcg
9%
Minerals
Calcium
34 / 1k mg
3%
Copper
0 / 1 mg
13%
Iron
2 / 13 mg
17%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
17%
Phosphorous
57 / 700 mg
8%
Potassium
283 / 3k mg
9%
Selenium
1 / 55 mcg
2%
Sodium
396 / 2.3k mg
17%
Zinc
1 / 10 mg
6%
Chromium
2 / 30 mcg
8%
Molybdenum
11 / 45 mcg
25%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
102 g
Caffeine
0 mg
Choline
17 mg
Taurine
0 mg

References

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

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