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Nutritional Facts: Black Bean and Corn Salsa

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.

  2 cups (344g)
black beans
3 cups (462g)
white corn
1/2 cup (80g)
red onions
1/2 cup (8g)
cilantro
2 cups (360g)
tomatoes
1/2 cup (120g)
cider vinegar
8 ounces (229g)
green chilies
1/2 teaspoon (0g)
salt and pepper
1 teaspoon (2g)
cumin
2/3 cup (145g)
canola oil
Total 1 serving
Alanine (g) 1.3 1.4 0.0 n/a 0.1 0.0 0.2 n/a n/a n/a 3 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 1.9 0.6 0.1 n/a 0.1 0.0 0.2 n/a n/a n/a 3 0
Ash (g) 4.0 2.9 0.3 0.1 1.8 0.2 1.4 n/a 0.2 0.0 11 1
Aspartic acid (g) 3.7 1.1 0.1 n/a 0.5 0.0 0.7 n/a n/a n/a 6 1
Beta-sitosterol n/a n/a n/a 0.2 n/a n/a n/a n/a n/a 600.5 601 50
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 92.9 9.2 18.4 5.4 36.0 8.4 41.1 n/a 19.6 0.0 231 19
Calories 454.1 397.3 32.0 1.8 64.8 25.1 91.4 n/a 7.9 1,285.4 2,360 197
Calories (kj) 1,898.9 1,654.0 132.8 7.6 266.4 107.6 381.7 n/a 32.9 5,378.6 9,860 822
Campesterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 350.4 350 29
Carbohydrates (g) 81.6 87.9 7.5 0.3 14.0 1.1 21.6 n/a 0.9 0.0 215 18
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Copper (mg) 0.7 0.2 0.0 0.0 0.2 0.0 0.4 n/a 0.0 0.0 2 0
Cystine (g) 0.3 0.1 0.0 n/a 0.0 0.0 0.1 n/a n/a n/a 1 0
Dietary Fiber (g) 29.9 12.5 1.4 0.2 4.3 0.0 3.4 n/a 0.2 0.0 52 4
Folate (mcg) 512.6 212.5 15.2 5.0 54.0 0.0 52.6 n/a 0.2 0.0 852 71
Folate, DFE (mcg) 512.6 212.5 15.2 5.0 54.0 0.0 52.6 n/a 0.2 0.0 852 71
Folate, food (mcg) 512.6 212.5 15.2 5.0 54.0 0.0 52.6 n/a 0.2 0.0 852 71
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Fructose n/a n/a 1.0 n/a 4.9 0.4 n/a n/a n/a n/a 6 1
Galactose n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 1.6 n/a 4.5 0.1 n/a n/a n/a n/a 6 1
Glutamic acid (g) 4.6 2.9 0.2 n/a 1.6 0.0 0.6 n/a n/a n/a 10 1
Glycine (g) 1.2 0.6 0.0 n/a 0.1 0.0 0.2 n/a n/a n/a 2 0
Histidine (g) 0.8 0.4 0.0 n/a 0.1 0.0 0.1 n/a n/a n/a 1 0
Iron (mg) 7.2 2.4 0.2 0.1 1.0 0.2 2.7 n/a 1.4 0.0 15 1
Isoleucine (g) 1.3 0.6 0.0 n/a 0.1 0.0 0.1 n/a n/a n/a 2 0
Lactose n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 2.4 1.6 0.0 n/a 0.1 0.0 0.2 n/a n/a n/a 4 0
Lysine (g) 2.1 0.6 0.0 n/a 0.1 0.0 0.2 n/a n/a n/a 3 0
Magnesium (mg) 240.8 170.9 8.0 2.1 39.6 6.0 57.1 n/a 7.7 0.0 532 44
Maltose n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 1.5 0.7 0.1 0.0 0.4 0.3 0.5 n/a 0.1 0.0 4 0
Methionine (g) 0.5 0.3 0.0 n/a 0.0 0.0 0.1 n/a n/a n/a 1 0
Monounsaturated Fat (g) 0.2 1.6 0.0 0.0 0.1 0.0 0.0 n/a 0.3 92.0 94 8
Niacin (mg) 1.7 7.9 0.1 0.1 2.1 0.0 2.2 n/a 0.1 0.0 14 1
Pantothenic acid (mg) 0.8 3.5 0.1 0.0 0.3 0.0 0.1 n/a n/a 0.0 5 0
Phenylalanine (g) 1.6 0.7 0.0 n/a 0.1 0.0 0.1 n/a n/a n/a 3 0
Phosphorus (mg) 481.6 411.2 23.2 3.8 86.4 9.6 105.1 n/a 10.5 0.0 1,131 94
Phytosterols n/a n/a 12.0 0.4 25.2 0.0 n/a n/a 1.4 n/a 39 3
Polyunsaturated Fat (g) 0.8 2.6 0.0 0.0 0.3 0.0 0.2 n/a 0.1 40.9 45 4
Potassium (mg) 1,221.2 1,247.4 116.8 41.7 853.2 87.2 777.1 n/a 37.5 0.0 4,382 365
Proline (g) 1.3 1.3 0.0 n/a 0.1 0.0 0.2 n/a n/a n/a 3 0
Protein (g) 30.5 14.9 0.9 0.2 3.2 0.0 4.6 n/a 0.4 0.0 55 5
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Riboflavin (mg) 0.2 0.3 0.0 0.0 0.1 0.0 0.2 n/a 0.0 0.0 1 0
Saturated Fat (g) 0.5 0.8 0.0 0.0 0.1 0.0 0.0 n/a 0.0 10.7 12 1
Selenium (mcg) 4.1 2.8 0.4 0.1 0.0 0.1 1.1 n/a 0.1 0.0 9 1
Serine (g) 1.7 0.7 0.0 n/a 0.1 0.0 0.2 n/a n/a n/a 3 0
Sodium (mg) 3.4 69.3 3.2 3.7 18.0 6.0 16.0 n/a 3.5 0.0 123 10
Starch n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a 0.2 n/a n/a n/a n/a n/a 4.4 5 0
Sucrose n/a n/a 0.8 n/a 0.0 0.0 n/a n/a n/a n/a 1 0
Sugar n/a 14.9 3.4 0.1 9.5 0.5 11.7 n/a 0.0 0.0 40 3
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.8 0.9 0.0 0.0 0.1 0.0 0.2 n/a 0.0 0.0 2 0
Threonine (g) 1.3 0.6 0.0 n/a 0.1 0.0 0.2 n/a n/a n/a 2 0
Tocopherol, alpha n/a 0.3 0.0 0.2 1.9 0.0 1.6 n/a 0.1 25.4 30 2
Tocopherol, beta n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0 0
Tocopherol, delta n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 1.4 1 0
Tocopherol, gamma n/a n/a 0.0 n/a 0.4 n/a n/a n/a n/a 39.8 40 3
Total Fat (g) 1.9 5.5 0.1 0.0 0.7 0.0 0.5 n/a 0.5 145.4 154 13
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.6 1 0
Tryptophan (g) 0.4 0.1 0.0 n/a 0.0 0.0 0.1 n/a n/a n/a 1 0
Tyrosine (g) 0.9 0.6 0.0 n/a 0.1 0.0 0.1 n/a n/a n/a 2 0
Valine (g) 1.6 0.9 0.0 n/a 0.1 0.0 0.2 n/a n/a n/a 3 0
Vitamin A, IU (IU) 20.6 4.6 1.6 539.8 2,998.8 0.0 2,694.9 n/a 26.7 0.0 6,287 524
Vitamin A, RAE (mcg) 0.0 0.0 0.0 27.0 151.2 0.0 134.9 n/a 1.3 0.0 314 26
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 0.2 0.3 0.1 0.0 0.3 0.0 0.6 n/a 0.0 0.0 2 0
Vitamin C (mg) 0.0 31.4 5.9 2.2 49.3 0.0 554.3 n/a 0.2 0.0 643 54
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Water (g) 226.1 350.9 71.3 7.4 340.3 112.1 200.5 n/a 0.2 0.0 1,309 109
Zinc (mg) 3.9 2.1 0.1 0.0 0.6 0.0 0.7 n/a 0.1 0.0 8 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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