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Nutritional Facts: Canary, Mayocoba, or Peruvian White 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.

  4 cups (0g)
beans
1/4 cup (40g)
red onions
4 (60g)
scallions
1 (119g)
red bell peppers
3/4 cup (162g)
olive oil
1/4 cup (61g)
lime juice
2 tablespoons (31g)
lemon juice
3 (120g)
celery ribs
2 tablespoons (11g)
fresh jalapeno peppers
3/4 cup (12g)
cilantro leaves
1 cup (150g)
feta cheese
1 (201g)
avocados
6 cups (180g)
baby spinach leaves
1 to taste (0g)
salt
1 to taste (8g)
chili powder
Total 1 serving
Alanine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 1.0 0.2 0.3 n/a n/a 2 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine n/a 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.7 0.2 0.3 n/a n/a 1 0
Ash n/a 0.1 0.5 0.6 0.0 0.2 0.1 0.9 0.1 0.2 7.8 3.2 3.1 n/a n/a 17 3
Aspartic acid n/a 0.0 0.1 0.3 0.0 0.1 n/a 0.1 n/a n/a 1.2 0.5 0.4 n/a n/a 3 0
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a 152.8 n/a n/a n/a 153 26
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Calcium n/a 9.2 43.2 8.3 1.6 8.5 1.8 48.0 1.3 8.0 739.5 24.1 178.2 n/a n/a 1,072 179
Calories n/a 16.0 19.2 36.9 1,432.1 15.1 6.7 19.2 3.1 2.8 396.0 321.6 41.4 n/a n/a 2,310 385
Calories (kj) n/a 66.4 81.0 153.5 5,992.4 62.9 27.8 80.4 12.9 11.4 1,654.5 1,346.7 174.6 n/a n/a 9,664 1,611
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 10.1 n/a n/a n/a 10 2
Carbohydrates n/a 3.7 4.4 7.2 0.0 5.1 2.1 3.6 0.7 0.4 6.1 17.1 6.5 n/a n/a 57 10
Cholesterol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 133.5 0.0 0.0 n/a n/a 134 22
Copper n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.2 n/a n/a 1 0
Cystine n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.1 0.1 0.1 n/a n/a 0 0
Dietary Fiber n/a 0.7 1.6 2.5 0.0 0.2 0.1 1.9 0.3 0.3 0.0 13.5 4.0 n/a n/a 25 4
Folate n/a 7.6 38.4 54.7 0.0 6.1 6.1 43.2 2.9 7.4 48.0 162.8 349.2 n/a n/a 726 121
Folate, DFE n/a 7.6 38.4 54.7 0.0 6.1 6.1 43.2 2.9 7.4 48.0 162.8 349.2 n/a n/a 726 121
Folate, food n/a 7.6 38.4 54.7 0.0 6.1 6.1 43.2 2.9 7.4 48.0 162.8 349.2 n/a n/a 726 121
Folic acid n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose n/a 0.5 n/a 2.7 n/a 0.4 0.3 0.6 0.3 n/a n/a 0.2 0.3 n/a n/a 5 1
Galactose n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.8 0.0 n/a n/a 0.2 0.2 n/a n/a 1 0
Glucose (dextrose) n/a 0.8 n/a 2.3 n/a 0.4 0.3 0.7 0.2 n/a n/a 0.7 0.2 n/a n/a 6 1
Glutamic acid n/a 0.1 0.2 0.3 0.0 0.0 n/a 0.1 n/a n/a 3.6 0.6 0.6 n/a n/a 6 1
Glycine n/a 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.1 0.2 0.2 n/a n/a 1 0
Histidine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.6 0.1 0.1 n/a n/a 1 0
Iron n/a 0.1 0.9 0.5 0.9 0.1 0.0 0.2 0.0 0.2 1.0 1.1 4.9 n/a n/a 10 2
Isoleucine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 1.2 0.2 0.3 n/a n/a 2 0
Lactose n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Leucine n/a 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a 2.1 0.3 0.4 n/a n/a 3 0
Lysine n/a 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a 1.8 0.3 0.3 n/a n/a 3 0
Magnesium n/a 4.0 12.0 14.3 0.0 4.8 1.8 13.2 1.6 3.1 28.5 58.3 142.2 n/a n/a 284 47
Maltose n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Manganese n/a 0.1 0.1 0.1 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.3 1.6 n/a n/a 2 0
Methionine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.6 0.1 0.1 n/a n/a 1 0
Monounsaturated Fat n/a 0.0 0.0 0.0 118.2 0.0 0.0 0.0 0.0 0.0 6.9 19.7 0.0 n/a n/a 145 24
Niacin n/a 0.0 0.3 1.2 0.0 0.1 0.0 0.4 0.1 0.1 1.5 3.5 1.3 n/a n/a 9 1
Pantothenic acid n/a 0.0 0.0 0.4 0.0 0.1 0.0 0.3 0.0 0.1 1.5 2.8 0.1 n/a n/a 5 1
Phenylalanine n/a 0.0 0.0 0.1 0.0 0.0 n/a 0.0 n/a n/a 1.0 0.2 0.2 n/a n/a 2 0
Phosphorus n/a 11.6 22.2 30.9 0.0 8.5 2.4 28.8 2.8 5.8 505.5 104.5 88.2 n/a n/a 811 135
Phytosterols n/a 6.0 n/a n/a 358.0 n/a n/a 7.2 n/a 0.6 n/a n/a 16.2 n/a n/a 388 65
Polyunsaturated Fat n/a 0.0 0.0 0.1 17.0 0.0 0.0 0.1 0.0 0.0 0.9 3.7 0.3 n/a n/a 22 4
Potassium n/a 58.4 165.6 251.1 1.6 70.8 31.4 312.0 26.8 62.5 93.0 974.9 1,004.4 n/a n/a 3,052 509
Proline n/a 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a 2.1 0.2 0.2 n/a n/a 3 0
Protein n/a 0.4 1.1 1.2 0.0 0.3 0.1 0.8 0.1 0.3 21.3 4.0 5.1 n/a n/a 35 6
Retinol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 187.5 0.0 0.0 n/a n/a 188 31
Riboflavin n/a 0.0 0.0 0.1 0.0 0.0 0.0 0.1 0.0 0.0 1.3 0.3 0.3 n/a n/a 2 0
Saturated Fat n/a 0.0 0.0 0.0 22.4 0.0 0.0 0.1 0.0 0.0 22.4 4.3 0.1 n/a n/a 49 8
Selenium n/a 0.2 0.4 0.1 0.0 0.1 0.0 0.5 0.0 0.1 22.5 0.8 1.8 n/a n/a 27 4
Serine n/a 0.0 0.0 0.1 0.0 0.0 n/a 0.0 n/a n/a 1.8 0.2 0.2 n/a n/a 2 0
Sodium n/a 1.6 9.6 4.8 3.2 1.2 0.3 96.0 0.3 5.5 1,674.0 14.1 142.2 n/a n/a 1,953 325
Starch n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.2 n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.4 n/a 4.0 n/a n/a n/a 4 1
Sucrose n/a 0.4 n/a 0.0 n/a 0.3 0.1 0.1 0.0 n/a n/a 0.1 0.1 n/a n/a 1 0
Sugar n/a 1.7 1.4 5.0 0.0 1.0 0.8 2.2 0.4 0.1 6.1 1.3 0.8 n/a n/a 21 3
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Thiamin n/a 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.1 0.1 n/a n/a 1 0
Threonine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 1.0 0.1 0.2 n/a n/a 1 0
Tocopherol, alpha n/a 0.0 0.3 1.9 23.2 0.1 0.0 0.3 0.4 0.3 0.3 4.2 3.7 n/a n/a 35 6
Tocopherol, beta n/a 0.0 n/a 0.1 0.2 0.0 n/a 0.0 0.0 n/a n/a 0.1 0.0 n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma n/a 0.0 n/a 0.2 1.3 0.0 n/a 0.0 0.0 n/a n/a 0.7 0.3 n/a n/a 3 0
Total Fat n/a 0.0 0.1 0.4 162.0 0.0 0.1 0.2 0.0 0.1 31.9 29.5 0.7 n/a n/a 225 38
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.3 0.1 0.1 n/a n/a 0 0
Tyrosine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 1.0 0.1 0.2 n/a n/a 1 0
Valine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 1.6 0.2 0.3 n/a n/a 2 0
Vitamin A, IU n/a 0.8 598.2 3,725.9 0.0 30.3 1.8 538.8 116.4 809.8 633.0 293.5 16,878.6 n/a n/a 23,627 3,938
Vitamin A, RAE n/a 0.0 30.0 186.8 0.0 1.2 0.0 26.4 5.8 40.4 187.5 14.1 844.2 n/a n/a 1,336 223
Vitamin B-12 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.5 0.0 0.0 n/a n/a 3 0
Vitamin B-6 n/a 0.0 0.0 0.3 0.0 0.0 0.0 0.1 0.0 0.0 0.6 0.5 0.4 n/a n/a 2 0
Vitamin C n/a 3.0 11.3 152.0 0.0 18.2 11.8 3.7 12.8 3.2 0.0 20.1 50.6 n/a n/a 287 48
Vitamin D n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 24.0 0.0 0.0 n/a n/a 24 4
Water n/a 35.6 53.9 109.7 0.0 54.9 28.2 114.5 9.9 11.1 82.8 147.2 164.5 n/a n/a 812 135
Zinc n/a 0.1 0.2 0.3 0.0 0.0 0.0 0.2 0.0 0.1 4.3 1.3 1.0 n/a n/a 7 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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