Nutritional Facts: Corn and Bean Fiesta 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.

  14 ounces (393g)
pinto beans
14 ounces (287g)
black beans
14 ounces (397g)
chickpeas
28 ounces (794g)
corn
14 ounces (397g)
white corn
14 ounces (397g)
tomatoes and green chilies
1/2 bunch (15g)
fresh cilantro
1 large (150g)
sweet onions
3 (42g)
jalapenos
1/2 cup (116g)
fat-free Italian salad dressing
1/2 tablespoon (3g)
cumin
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 1.6 1.1 0.8 2.4 1.2 n/a n/a 0.0 n/a n/a n/a n/a 7 1
Alcohol (g) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 1.9 1.6 1.8 1.1 0.5 n/a n/a 0.2 n/a n/a n/a n/a 7 1
Ash (g) 4.6 3.3 6.4 5.6 2.5 5.5 0.2 0.5 0.2 4.0 0.2 n/a 33 3
Aspartic acid (g) 4.4 3.1 2.3 2.0 1.0 n/a n/a 0.1 n/a n/a n/a n/a 13 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a 0.3 n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 180.7 77.4 127.0 23.8 7.9 79.4 10.1 34.5 5.0 34.7 27.9 n/a 608 51
Calories 561.7 378.4 472.3 762.1 341.3 59.5 3.5 60.0 12.2 54.3 11.3 n/a 2,717 226
Calories (kj) 2,356.9 1,582.4 1,972.7 3,183.4 1,420.9 250.0 14.3 249.0 50.0 225.2 47.0 n/a 11,352 946
Campesterol 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) 103.0 68.0 89.7 166.6 75.5 14.4 0.6 14.0 2.7 10.1 1.3 n/a 546 45
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.3 0.0 n/a 2 0
Copper (mg) 0.9 0.6 0.7 0.4 0.2 0.4 0.0 0.1 0.0 0.1 0.0 n/a 3 0
Cystine (g) 0.3 0.3 0.3 0.2 0.1 n/a n/a 0.0 n/a n/a n/a n/a 1 0
Dietary Fiber (g) 35.4 24.9 17.5 19.1 10.7 n/a 0.4 2.6 1.2 0.7 0.3 n/a 113 9
Folate (mcg) 675.6 427.1 265.9 182.6 182.6 35.7 9.3 28.5 11.3 13.9 0.3 n/a 1,833 153
Folate, DFE (mcg) 675.6 427.1 265.9 182.6 182.6 35.7 9.3 28.5 11.3 13.9 0.3 n/a 1,833 153
Folate, food (mcg) 675.6 427.1 265.9 182.6 182.6 35.7 9.3 28.5 11.3 13.9 0.3 n/a 1,833 153
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose (g) 0.0 n/a n/a 6.3 n/a n/a n/a 1.9 1.1 6.5 n/a n/a 16 1
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 0.0 n/a n/a 6.7 n/a n/a n/a 3.0 0.6 3.3 n/a n/a 14 1
Glutamic acid (g) 5.7 3.9 3.4 5.2 2.5 n/a n/a 0.4 n/a n/a n/a n/a 21 2
Glycine (g) 1.4 1.0 0.8 1.0 0.5 n/a n/a 0.0 n/a n/a n/a n/a 5 0
Histidine (g) 1.0 0.7 0.5 0.7 0.4 n/a n/a 0.0 n/a n/a n/a n/a 3 0
Iron (mg) 8.2 6.0 5.4 3.6 2.1 1.0 0.3 0.3 0.1 0.5 2.0 n/a 29 2
Isoleucine (g) 1.7 1.1 0.8 1.1 0.5 n/a n/a 0.0 n/a n/a n/a n/a 5 0
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0 0
Leucine (g) 3.0 2.0 1.4 2.8 1.4 n/a n/a 0.0 n/a n/a n/a n/a 11 1
Lysine (g) 2.5 1.7 1.3 1.1 0.5 n/a n/a 0.1 n/a n/a n/a n/a 7 1
Magnesium (mg) 196.4 200.7 115.1 206.4 146.9 43.6 3.9 15.0 6.3 5.8 11.0 n/a 951 79
Maltose (g) 0.0 n/a n/a 1.3 n/a n/a n/a 0.0 0.0 0.2 n/a n/a 2 0
Manganese (mg) 1.8 1.3 2.4 1.3 0.6 0.5 0.1 0.2 0.0 0.0 0.1 n/a 8 1
Methionine (g) 0.5 0.4 0.3 0.5 0.3 n/a n/a 0.0 n/a n/a n/a n/a 2 0
Monounsaturated Fat (g) 0.5 0.1 1.0 3.0 1.4 0.0 0.0 0.0 0.0 0.3 0.4 n/a 7 1
Niacin (mg) 1.2 1.4 0.5 13.4 6.7 2.5 0.2 0.2 0.5 0.2 0.1 n/a 27 2
Pantothenic acid (mg) 0.8 0.7 1.2 6.3 3.0 0.6 0.1 0.2 0.1 0.0 n/a n/a 13 1
Phenylalanine (g) 2.1 1.4 1.1 1.2 0.6 n/a n/a 0.0 n/a n/a n/a n/a 6 1
Phosphorus (mg) 577.4 401.3 357.2 611.3 353.2 55.5 7.2 43.5 10.9 125.9 15.0 n/a 2,559 213
Phytosterols n/a n/a n/a n/a n/a n/a 0.8 22.5 n/a n/a 2.0 n/a 25 2
Polyunsaturated Fat (g) 0.9 0.7 2.0 4.8 2.2 0.1 0.0 0.0 0.0 0.2 0.1 n/a 11 1
Potassium (mg) 1,712.7 1,017.7 682.7 1,730.6 1,071.6 424.6 78.2 219.0 104.2 117.8 53.6 n/a 7,213 601
Proline (g) 2.0 1.1 0.8 2.4 1.2 n/a n/a 0.0 n/a n/a n/a n/a 7 1
Protein (g) 35.4 25.4 19.6 27.1 12.8 2.7 0.3 1.7 0.4 1.1 0.5 n/a 127 11
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.2 0.2 0.1 0.5 0.2 0.1 0.0 0.0 0.0 0.1 0.0 n/a 1 0
Saturated Fat (g) 0.5 0.4 0.5 1.6 0.7 0.0 0.0 0.1 0.0 0.3 0.0 n/a 4 0
Selenium (mcg) 24.4 3.4 11.1 1.6 2.4 1.6 0.1 0.8 0.2 2.3 0.2 n/a 48 4
Serine (g) 2.2 1.4 1.0 1.3 0.6 n/a n/a 0.0 n/a n/a n/a n/a 6 1
Sodium (mg) 3.9 2.9 1,186.8 7.9 59.5 1,591.1 6.9 6.0 1.3 1,304.0 5.0 n/a 4,175 348
Starch (g) 59.5 n/a n/a 56.9 n/a n/a n/a 0.0 n/a n/a n/a n/a 116 10
Stigmasterol n/a n/a n/a n/a n/a n/a 0.5 n/a n/a n/a n/a n/a 0 0
Sucrose (g) 1.3 n/a n/a 21.8 n/a n/a n/a 1.5 0.0 0.3 n/a n/a 25 2
Sugar (g) 1.3 n/a n/a 36.0 12.8 n/a 0.1 6.4 1.7 10.2 0.1 n/a 69 6
Theobromine (mg) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.8 0.7 0.1 0.7 0.8 0.1 0.0 0.1 0.0 0.0 0.0 n/a 3 0
Threonine (g) 1.3 1.1 0.7 1.1 0.5 n/a n/a 0.0 n/a n/a n/a n/a 5 0
Tocopherol, alpha (mg) 3.7 n/a n/a 0.7 0.3 n/a 0.4 0.0 1.5 0.9 0.1 n/a 8 1
Tocopherol, beta n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.1 n/a n/a n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma n/a n/a n/a 1.5 n/a n/a n/a 0.0 0.0 n/a n/a n/a 2 0
Total Fat (g) 2.6 1.5 4.5 11.9 4.7 0.3 0.1 0.2 0.2 1.0 0.7 n/a 28 2
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.4 0.3 0.2 0.2 0.1 n/a n/a 0.0 n/a n/a n/a n/a 1 0
Tyrosine (g) 0.8 0.7 0.5 1.0 0.5 n/a n/a 0.0 n/a n/a n/a n/a 4 0
Valine (g) 2.0 1.3 0.8 1.5 0.7 n/a n/a 0.0 n/a n/a n/a n/a 6 1
Vitamin A, IU (IU) 0.0 17.2 83.4 2,087.8 4.0 1,547.5 1,012.2 3.0 452.8 88.9 38.1 n/a 5,335 445
Vitamin A, RAE (mcg) 0.0 0.0 4.0 103.2 0.0 79.4 50.6 0.0 22.7 4.6 1.9 n/a 266 22
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.0 n/a 0 0
Vitamin B-6 (mg) 0.9 0.2 1.9 1.1 0.2 0.4 0.0 0.2 0.2 0.0 0.0 n/a 5 0
Vitamin C (mg) 3.1 0.0 15.1 43.7 27.0 24.6 4.1 11.1 49.8 0.5 0.2 n/a 179 15
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Water (g) 247.3 188.5 276.6 582.8 301.5 373.9 13.8 133.7 38.5 99.3 0.2 n/a 2,256 188
Zinc (mg) 3.8 3.2 4.2 4.9 1.8 0.5 0.1 0.3 0.1 0.4 0.1 n/a 19 2

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