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Nutritional Facts: Healthy Black Bean Salad

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  540 ml (387g)
black beans
398 ml (247g)
corn
1 (119g)
red peppers
1 (186g)
yellow peppers
1/4 (28g)
purple onions
1/2 cup (50g)
dried cranberries
1/4 cup (35g)
sunflower seeds
1/4 cup (4g)
fresh cilantro
1/4 cup (26g)
cucumbers
4 tablespoons (64g)
balsamic vinegar
2 tablespoons (42g)
red pepper jelly
2 tablespoons (30g)
Dijon mustard
1/3 cup (72g)
olive oil
Total 1 serving
Alanine (g) 1.4 0.8 0.0 0.1 0.0 0.0 0.4 n/a 0.0 n/a n/a 0.1 0.0 3 0
Alcohol n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Arginine (g) 2.1 0.3 0.0 0.1 0.0 0.0 0.8 n/a 0.0 n/a n/a 0.1 0.0 4 0
Ash (g) 4.5 1.8 0.6 0.8 0.1 0.1 1.1 0.1 0.1 0.2 0.1 1.1 0.0 10 1
Aspartic acid (g) 4.1 0.6 0.3 0.3 0.0 0.1 0.9 n/a 0.0 n/a n/a 0.1 0.0 6 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a n/a 0 0
Caffeine n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Calcium (mg) 104.5 7.4 8.3 20.5 6.3 4.0 27.3 2.7 4.2 17.3 2.9 17.4 0.7 224 28
Calories 510.9 237.2 36.9 50.2 11.0 23.0 204.4 0.9 3.9 56.3 111.7 20.1 635.8 1,902 238
Calories (kj) 2,136.4 990.9 153.5 208.3 45.7 97.0 855.8 3.8 16.9 236.2 468.3 83.4 2,660.6 7,957 995
Campesterol n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 91.8 51.8 7.2 11.8 2.6 6.1 7.0 0.1 0.9 10.9 29.4 1.6 0.0 221 28
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Copper (mg) 0.8 0.1 0.0 0.2 0.0 0.0 0.6 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Cystine (g) 0.4 0.1 0.0 0.0 0.0 0.0 0.2 n/a 0.0 n/a n/a 0.0 0.0 1 0
Dietary Fiber (g) 33.7 5.9 2.5 1.7 0.5 2.3 3.0 0.1 0.1 n/a 0.4 1.0 0.0 51 6
Folate (mcg) 576.7 56.8 54.7 48.4 5.2 0.5 79.5 2.5 1.8 n/a 0.8 2.1 0.0 829 104
Folate, DFE (mcg) 576.7 56.8 54.7 48.4 5.2 0.5 79.5 2.5 1.8 n/a 0.8 2.1 0.0 829 104
Folate, food (mcg) 576.7 56.8 54.7 48.4 5.2 0.5 79.5 2.5 1.8 n/a 0.8 2.1 0.0 829 104
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Fructose n/a 2.0 2.7 n/a 0.4 0.3 n/a n/a 0.2 4.7 n/a 0.1 n/a 10 1
Galactose n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 2.1 2.3 n/a 0.5 1.6 n/a n/a 0.2 4.8 n/a 0.1 n/a 12 1
Glutamic acid (g) 5.2 1.6 0.3 0.2 0.1 0.1 2.0 n/a 0.1 n/a n/a 0.2 0.0 10 1
Glycine (g) 1.3 0.3 0.0 0.1 0.0 0.0 0.5 n/a 0.0 n/a n/a 0.1 0.0 2 0
Histidine (g) 1.0 0.2 0.0 0.0 0.0 0.0 0.2 n/a 0.0 n/a n/a 0.0 0.0 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 8.1 1.1 0.5 0.9 0.1 0.1 1.8 0.1 0.1 0.5 0.1 0.5 0.4 14 2
Isoleucine (g) 1.5 0.3 0.0 0.1 0.0 0.0 0.4 n/a 0.0 n/a n/a 0.0 0.0 2 0
Lactose n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0 0
Leucine (g) 2.7 0.9 0.0 0.1 0.0 0.0 0.6 n/a 0.0 n/a n/a 0.1 0.0 4 1
Lysine (g) 2.4 0.3 0.0 0.1 0.0 0.0 0.3 n/a 0.0 n/a n/a 0.1 0.0 3 0
Magnesium (mg) 270.9 64.2 14.3 22.3 2.8 3.0 113.8 1.0 3.4 7.7 2.5 14.7 0.0 521 65
Maltose n/a 0.4 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 1.7 0.4 0.1 0.2 0.0 0.2 0.7 0.0 0.0 0.1 0.1 0.1 0.0 4 0
Methionine (g) 0.5 0.2 0.0 0.0 0.0 0.0 0.2 n/a 0.0 n/a n/a 0.0 0.0 1 0
Monounsaturated Fat (g) 0.2 0.9 0.0 n/a 0.0 0.0 6.5 0.0 0.0 n/a 0.0 0.8 52.5 61 8
Niacin (mg) 2.0 4.2 1.2 1.7 0.0 0.1 2.9 0.0 0.0 n/a 0.0 0.2 0.0 12 2
Pantothenic acid (mg) 0.9 2.0 0.4 0.3 0.0 0.1 0.4 0.0 0.1 n/a 0.1 0.1 0.0 4 1
Phenylalanine (g) 1.9 0.4 0.1 0.1 0.0 0.0 0.4 n/a 0.0 n/a n/a 0.1 0.0 3 0
Phosphorus (mg) 541.8 190.3 30.9 44.6 8.0 6.5 231.0 1.9 6.2 12.2 2.5 31.8 0.0 1,108 138
Phytosterols n/a n/a n/a n/a 4.1 n/a 186.9 0.2 3.6 n/a n/a n/a 159.0 354 44
Polyunsaturated Fat (g) 0.9 1.5 0.1 n/a 0.0 0.0 8.1 0.0 0.0 n/a 0.0 0.3 7.6 18 2
Potassium (mg) 1,374.0 538.7 251.1 394.3 40.2 42.5 225.8 20.8 38.2 71.7 22.7 41.4 0.7 3,062 383
Proline (g) 1.5 0.7 0.0 0.1 0.0 0.0 0.4 n/a 0.0 n/a n/a 0.1 0.0 3 0
Protein (g) 34.3 8.4 1.2 1.9 0.3 0.2 7.3 0.1 0.2 0.3 0.1 1.3 0.0 55 7
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.2 0.1 0.1 0.0 0.0 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.5 0.5 0.0 0.1 0.0 0.0 1.6 0.0 0.0 0.0 0.0 0.1 9.9 13 2
Selenium (mcg) 4.6 0.5 0.1 0.6 0.1 0.1 18.6 0.0 0.1 n/a 0.2 9.9 0.0 35 4
Serine (g) 1.9 0.4 0.1 0.1 0.0 0.0 0.4 n/a 0.0 n/a n/a 0.1 0.0 3 0
Sodium (mg) 3.9 2.5 4.8 3.7 1.1 1.0 3.2 1.8 0.5 14.7 12.6 340.5 1.4 392 49
Starch n/a 17.7 0.0 n/a 0.0 0.0 n/a n/a 0.2 n/a n/a 0.2 n/a 18 2
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a n/a 0 0
Sucrose n/a 6.8 0.0 n/a 0.3 0.1 0.9 n/a 0.0 0.0 n/a 0.1 n/a 8 1
Sugar n/a 11.2 5.0 n/a 1.2 2.0 0.9 0.0 0.4 9.6 21.5 0.3 0.0 52 7
Theobromine n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.9 0.2 0.1 0.1 0.0 0.0 0.5 0.0 0.0 n/a 0.0 0.1 0.0 2 0
Threonine (g) 1.4 0.3 0.0 0.1 0.0 0.0 0.3 n/a 0.0 n/a n/a 0.1 0.0 2 0
Tocopherol, alpha n/a 0.2 1.9 n/a 0.0 0.6 12.3 0.1 0.0 n/a 0.0 0.1 10.3 26 3
Tocopherol, beta n/a 0.0 0.1 n/a 0.0 0.0 0.4 n/a 0.0 n/a 0.0 0.0 0.1 1 0
Tocopherol, delta n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Tocopherol, gamma n/a 0.5 0.2 n/a 0.0 0.0 0.1 n/a 0.0 n/a 0.0 0.6 0.6 2 0
Total Fat (g) 2.1 3.7 0.4 0.4 0.0 0.1 18.0 0.0 0.0 0.0 0.0 1.2 71.9 98 12
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tryptophan (g) 0.4 0.1 0.0 0.0 0.0 0.0 0.1 n/a 0.0 n/a n/a 0.0 0.0 1 0
Tyrosine (g) 1.0 0.3 0.0 0.0 0.0 0.0 0.2 n/a 0.0 n/a n/a 0.0 0.0 2 0
Valine (g) 1.8 0.5 0.0 0.1 0.0 0.0 0.5 n/a 0.0 n/a n/a 0.1 0.0 3 0
Vitamin A, IU (IU) 23.2 649.9 3,725.9 372.0 0.6 30.0 17.5 269.9 27.3 0.0 2.1 21.3 0.0 5,140 642
Vitamin A, RAE (mcg) 0.0 32.1 186.8 18.6 0.0 1.5 1.1 13.5 1.3 0.0 0.0 1.2 0.0 256 32
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.3 0.3 0.3 0.3 0.0 0.0 0.5 0.0 0.0 n/a 0.0 0.0 0.0 2 0
Vitamin C (mg) 0.0 13.6 152.0 341.3 2.0 6.7 0.5 1.1 0.7 0.0 0.4 0.5 0.0 519 65
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Water (g) 254.4 181.4 109.7 171.2 24.5 43.6 1.7 3.7 24.8 48.9 12.5 24.8 0.0 901 113
Zinc (mg) 4.3 1.5 0.3 0.3 0.0 0.1 1.8 0.0 0.1 0.1 0.0 0.2 0.0 9 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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