Nutritional Facts: Tex-Mex Black Bean and Corn 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 (429g)
corn niblets
15 ounces (307g)
black beans
10 ounces (0g)
diced tomatoes with lime and cilantro
2 tablespoons (27g)
extra virgin olive oil
3 cups (141g)
romaine lettuce
2 (30g)
green onions
1 to taste (0g)
fresh cilantro
Total 1 serving
Alanine (g) 0.9 1.1 n/a 0.0 0.1 0.0 n/a 2 0
Alcohol (g) 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.5 1.7 n/a 0.0 0.1 0.0 n/a 2 0
Ash (g) 3.9 3.5 n/a 0.0 0.8 0.2 n/a 9 1
Aspartic acid (g) 0.8 3.3 n/a 0.0 0.2 0.1 n/a 4 0
Caffeine (mg) 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 21.4 82.9 n/a 0.3 46.5 21.6 n/a 173 14
Calories 347.1 405.4 n/a 238.7 24.0 9.6 n/a 1,025 85
Calories (kj) 1,457.1 1,695.4 n/a 998.7 101.5 40.5 n/a 4,293 358
Carbohydrates (g) 80.6 72.8 n/a 0.0 4.6 2.2 n/a 160 13
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Copper (mg) 0.2 0.6 n/a 0.0 0.1 0.0 n/a 1 0
Cystine (g) 0.2 0.3 n/a 0.0 0.0 n/a n/a 0 0
Dietary Fiber (g) 8.1 26.7 n/a 0.0 3.0 0.8 n/a 39 3
Folate (mcg) 184.3 457.6 n/a 0.0 191.8 19.2 n/a 853 71
Folate, DFE (mcg) 184.3 457.6 n/a 0.0 191.8 19.2 n/a 853 71
Folate, food (mcg) 184.3 457.6 n/a 0.0 191.8 19.2 n/a 853 71
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Fructose (g) 1.2 n/a n/a n/a 1.1 n/a n/a 2 0
Galactose (g) 1.5 n/a n/a n/a 0.0 n/a n/a 2 0
Glucose (dextrose) (g) 2.0 n/a n/a n/a 0.5 n/a n/a 3 0
Glutamic acid (g) 2.3 4.1 n/a 0.0 0.3 0.1 n/a 7 1
Glycine (g) 0.4 1.1 n/a 0.0 0.1 0.0 n/a 2 0
Histidine (g) 0.3 0.8 n/a 0.0 0.0 0.0 n/a 1 0
Hydroxyproline (g) 0.0 n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 3.1 6.5 n/a 0.2 1.4 0.4 n/a 11 1
Isoleucine (g) 0.4 1.2 n/a 0.0 0.1 0.0 n/a 2 0
Lactose (g) 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 1.4 2.2 n/a 0.0 0.1 0.0 n/a 4 0
Lysine (g) 1.1 1.9 n/a 0.0 0.1 0.0 n/a 3 0
Magnesium (mg) 64.3 215.0 n/a 0.0 19.7 6.0 n/a 305 25
Maltose (g) 0.9 n/a n/a n/a 0.0 n/a n/a 1 0
Manganese (mg) 0.6 1.4 n/a 0.0 0.2 0.0 n/a 2 0
Methionine (g) 0.3 0.4 n/a 0.0 0.0 0.0 n/a 1 0
Monounsaturated Fat (g) 1.0 0.1 n/a 19.7 0.0 0.0 n/a 21 2
Niacin (mg) 1.6 1.6 n/a 0.0 0.4 0.2 n/a 4 0
Pantothenic acid (mg) 1.5 0.7 n/a 0.0 0.2 0.0 n/a 2 0
Phenylalanine (g) 0.5 1.5 n/a 0.0 0.1 0.0 n/a 2 0
Phosphorus (mg) 205.7 430.0 n/a 0.0 42.3 11.1 n/a 689 57
Phytosterols n/a n/a n/a 59.7 n/a n/a n/a 60 5
Polyunsaturated Fat (g) 2.0 0.7 n/a 2.8 0.2 0.0 n/a 6 0
Potassium (mg) 578.6 1,090.4 n/a 0.3 348.3 82.8 n/a 2,100 175
Proline (g) 1.4 1.2 n/a 0.0 0.1 0.0 n/a 3 0
Protein (g) 11.3 27.2 n/a 0.0 1.7 0.5 n/a 41 3
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.2 0.2 n/a 0.0 0.1 0.0 n/a 1 0
Saturated Fat (g) 0.7 0.4 n/a 3.7 0.1 0.0 n/a 5 0
Selenium (mcg) 3.0 3.7 n/a 0.0 0.6 0.2 n/a 7 1
Serine (g) 0.6 1.5 n/a 0.0 0.1 0.0 n/a 2 0
Sodium (mg) 1,277.1 3.1 n/a 0.5 11.3 4.8 n/a 1,297 108
Starch (g) 55.9 n/a n/a n/a 0.0 n/a n/a 56 5
Sucrose (g) 7.3 n/a n/a n/a 0.0 n/a n/a 7 1
Sugar (g) 13.0 n/a n/a 0.0 1.7 0.7 n/a 15 1
Theobromine (mg) 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.1 0.7 n/a 0.0 0.1 0.0 n/a 1 0
Threonine (g) 0.3 1.1 n/a 0.0 0.1 0.0 n/a 2 0
Tocopherol, alpha (mg) 0.3 n/a n/a 3.9 0.2 0.2 n/a 5 0
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.9 n/a n/a 0.2 0.5 n/a n/a 2 0
Total Fat (g) 4.0 1.7 n/a 27.0 0.4 0.1 n/a 33 3
Tryptophan (g) 0.1 0.3 n/a 0.0 0.0 0.0 n/a 0 0
Tyrosine (g) 0.4 0.8 n/a 0.0 0.0 0.0 n/a 1 0
Valine (g) 0.5 1.4 n/a 0.0 0.1 0.0 n/a 2 0
Vitamin A, IU (IU) 192.9 18.4 n/a 0.0 12,281.1 299.1 n/a 12,791 1,066
Vitamin A, RAE (mcg) 8.6 0.0 n/a 0.0 614.8 15.0 n/a 638 53
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.3 0.2 n/a 0.0 0.1 0.0 n/a 1 0
Vitamin C (mg) 3.0 0.0 n/a 0.0 5.6 5.6 n/a 14 1
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Water (g) 328.8 201.9 n/a 0.0 133.4 26.9 n/a 691 58
Zinc (mg) 1.6 3.4 n/a 0.0 0.3 0.1 n/a 5 0

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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