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Nutritional Facts: Southwest Simple, Sassy, Satisfying Five 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.

  15 ounces (307g)
black beans
15 ounces (421g)
pinto beans
15 ounces (425g)
garbanzo beans
15 ounces (425g)
kidney beans
15 ounces (425g)
cannellini
16 ounces (0g)
pico de gallo
1 cup (16g)
cilantro
Total 1 serving
Alanine (g) 1.1 1.7 0.9 1.0 1.3 n/a n/a 6 1
Alcohol n/a 0.0 n/a n/a n/a n/a 0.0 0 0
Arginine (g) 1.7 2.1 2.0 1.2 1.9 n/a n/a 9 1
Ash (g) 3.5 4.9 6.8 7.0 4.9 n/a 0.2 27 3
Aspartic acid (g) 3.3 4.7 2.5 2.8 3.7 n/a n/a 17 2
Beta-sitosterol n/a n/a n/a n/a n/a n/a 0.3 0 0
Caffeine n/a 0.0 n/a n/a n/a n/a 0.0 0 0
Calcium (mg) 82.9 193.6 136.1 144.6 310.5 n/a 10.7 878 88
Calories 405.4 601.8 506.1 357.2 484.8 n/a 3.7 2,359 236
Calories (kj) 1,695.4 2,525.2 2,113.6 1,501.2 2,028.6 n/a 15.2 9,879 988
Campesterol n/a n/a n/a n/a n/a n/a 0.0 0 0
Carbohydrates (g) 72.8 110.4 96.2 61.7 90.2 n/a 0.6 432 43
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Copper (mg) 0.6 0.9 0.7 0.6 1.0 n/a 0.0 4 0
Cystine (g) 0.3 0.4 0.3 0.2 0.3 n/a n/a 1 0
Dietary Fiber (g) 26.7 37.9 18.7 22.5 20.4 n/a 0.4 127 13
Folate (mcg) 457.6 723.9 284.9 153.1 276.4 n/a 9.9 1,906 191
Folate, DFE (mcg) 457.6 723.9 284.9 153.1 276.4 n/a 9.9 1,906 191
Folate, food (mcg) 457.6 723.9 284.9 153.1 276.4 n/a 9.9 1,906 191
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Fructose n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Galactose n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Glutamic acid (g) 4.1 6.1 3.7 3.6 4.7 n/a n/a 22 2
Glycine (g) 1.1 1.5 0.9 0.9 1.2 n/a n/a 6 1
Histidine (g) 0.8 1.0 0.6 0.6 0.9 n/a n/a 4 0
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 6.5 8.8 5.7 5.0 12.7 n/a 0.3 39 4
Isoleucine (g) 1.2 1.8 0.9 1.1 1.4 n/a n/a 6 1
Lactose n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 2.2 3.2 1.5 1.9 2.5 n/a n/a 11 1
Lysine (g) 1.9 2.7 1.4 1.6 2.1 n/a n/a 10 1
Magnesium (mg) 215.0 210.4 123.3 114.8 216.9 n/a 4.2 885 88
Maltose n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 1.4 1.9 2.6 0.7 2.2 n/a 0.1 9 1
Methionine (g) 0.4 0.5 0.3 0.3 0.5 n/a n/a 2 0
Monounsaturated Fat (g) 0.1 0.6 1.1 1.6 0.1 n/a 0.0 4 0
Niacin (mg) 1.6 1.3 0.6 1.7 0.5 n/a 0.2 6 1
Pantothenic acid (mg) 0.7 0.9 1.3 0.6 0.8 n/a 0.1 4 0
Phenylalanine (g) 1.5 2.2 1.1 1.3 1.7 n/a n/a 8 1
Phosphorus (mg) 430.0 618.7 382.8 382.8 387.0 n/a 7.7 2,209 221
Phytosterols n/a n/a n/a n/a n/a n/a 0.8 1 0
Polyunsaturated Fat (g) 0.7 1.0 2.2 1.1 0.5 n/a 0.0 6 1
Potassium (mg) 1,090.4 1,835.0 731.5 1,007.9 1,930.8 n/a 83.4 6,679 668
Proline (g) 1.2 2.2 0.9 1.3 1.3 n/a n/a 7 1
Protein (g) 27.2 37.9 21.1 22.2 30.9 n/a 0.3 140 14
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Riboflavin (mg) 0.2 0.3 0.1 0.2 0.2 n/a 0.0 1 0
Saturated Fat (g) 0.4 0.6 0.5 0.6 0.3 n/a 0.0 2 0
Selenium (mcg) 3.7 26.1 11.9 3.8 6.8 n/a 0.1 52 5
Serine (g) 1.5 2.4 1.1 1.4 1.7 n/a n/a 8 1
Sodium (mg) 3.1 4.2 1,271.6 1,258.8 21.3 n/a 7.4 2,566 257
Starch n/a 63.8 n/a 37.8 n/a n/a n/a 102 10
Stigmasterol n/a n/a n/a n/a n/a n/a 0.5 0 0
Sucrose n/a 1.4 n/a 7.9 n/a n/a n/a 9 1
Sugar n/a 1.4 n/a 7.9 1.2 n/a 0.1 11 1
Theobromine n/a 0.0 n/a n/a n/a n/a 0.0 0 0
Thiamin (mg) 0.7 0.8 0.1 0.5 0.4 n/a 0.0 3 0
Threonine (g) 1.1 1.4 0.8 0.8 1.3 n/a n/a 5 1
Tocopherol, alpha n/a 4.0 n/a 0.1 3.4 n/a 0.4 8 1
Tocopherol, beta n/a n/a n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta n/a n/a n/a 0.1 n/a n/a n/a 0 0
Tocopherol, gamma n/a n/a n/a 2.9 n/a n/a n/a 3 0
Total Fat (g) 1.7 2.7 4.8 2.6 1.2 n/a 0.1 13 1
Tryptophan (g) 0.3 0.5 0.2 0.3 0.4 n/a n/a 2 0
Tyrosine (g) 0.8 0.9 0.5 0.5 0.9 n/a n/a 4 0
Valine (g) 1.4 2.2 0.9 1.3 1.6 n/a n/a 7 1
Vitamin A, IU (IU) 18.4 0.0 89.3 0.0 0.0 n/a 1,079.7 1,187 119
Vitamin A, RAE (mcg) 0.0 0.0 4.3 0.0 0.0 n/a 53.9 58 6
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Vitamin B-6 (mg) 0.2 1.0 2.0 0.3 0.3 n/a 0.0 4 0
Vitamin C (mg) 0.0 3.4 16.2 5.1 0.0 n/a 4.3 29 3
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Water (g) 201.9 264.9 296.4 331.9 298.1 n/a 14.8 1,408 141
Zinc (mg) 3.4 4.1 4.5 2.0 4.8 n/a 0.1 19 2

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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