Black Bean Salad
This black bean salad provides a moderate calorie content, ideal for a light yet nourishing meal. It is rich in plant-based protein and fiber, supporting digestion and a feeling of fullness. Essential minerals like iron, magnesium, and calcium contribute to overall wellness. Vitamins such as C, folate, and K enhance its nutritional profile, making it a wholesome and healthy option.
Macronutrient distribution
A Serving (142 g) of Black Bean Salad contains 142 calories, 5.3 g of protein, 22 g of carbohydrates, and 4 g of fat.
- Protein
- 5.3 g15%
- Carbs
- 22 g61%
- Fat
- 4 g25%
of calories
Calorie Burn
How long would it take to burn off 142 calories?
- Walking3.5 mph, moderate pace25 min
- YogaModerate effort, gentle pace36 min
- SwimmingFreestyle, moderate effort19 min
- Biking12–14 mph, moderate effort14 min
- StairsStair climbing, moderate pace18 min
- Running5 mph (12 min/mile)13 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (142 g)
Carbohydrates
- Carbohydrates22 / 313 g(7%)
- Dietary Fiber5.7 / 38 g(15%)
- Soluble Fiber2.1 g
- Insoluble Fiber3.6 g
- Total Sugars3.6 g
- Other Carbohydrates12.8 g
Fats
- Total Fat4 / 83 g(5%)
- Saturated Fat0.85 / 25 g(3%)
- Monounsaturated Fat2.4 g
- Polyunsaturated Fat0.71 g
- Omega-30.07 g
- Omega-60.43 g
- Omega-92.4 g
- Oleic Acid2.4 g
- Stearic Acid0.28 g
- Linoleic Acid0.36 g
- Myristic Acid0.14 g
- Palmitic Acid0.43 g
- Eicosenoic Acid0.14 g
- Alpha-Linolenic Acid (ALA)0.07 g
- Gamma-Linolenic Acid (GLA)0.03 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.04 g
Protein
- Protein5.3 / 56 g(9%)
Amino Acids
- Lysine0.3 g
- Serine0.3 g
- Valine0.31 g
- Alanine0.28 g
- Cysteine0.03 g
- Proline0.34 g
- Arginine0.43 g
- Histidine0.18 g
- Threonine0.2 g
- Isoleucine0.24 g
- Methionine0.04 g
- Tryptophan0.06 g
- Glutamic Acid0.89 g
- Aspartic Acid0.57 g
- Phenylalanine0.24 g
- Glycine0.28 g
- Leucine0.4 g
- Tyrosine0.18 g
Vitamins
- Vitamin A42.6 / 900 ug(5%)
- Vitamin C14.2 / 90 mg(16%)
- Vitamin E0.71 / 15 mg(5%)
- Vitamin K14.2 / 120 ug(12%)
- Vitamin B60.14 / 1.3 mg(11%)
- Thiamin (B1)0.28 / 1.2 mg(24%)
- Riboflavin (B2)0.14 / 1.3 mg(11%)
- Niacin (B3)1.4 / 16 mg(9%)
- Folate113.6 / 400 ug(28%)
- Pantothenic Acid (B5)0.43 / 5 mg(9%)
- Biotin2.8 / 30 ug(9%)
- Choline28.4 / 550 mg(5%)
Minerals
- Calcium56.8 / 1,000 mg(6%)
- Iron3 / 8 mg(37%)
- Magnesium85.2 / 420 mg(20%)
- Phosphorus142 / 700 mg(20%)
- Potassium355 / 3,400 mg(10%)
- Sodium710 / 2,300 mg(31%)
- Zinc1.1 / 11 mg(10%)
- Copper0.28 / 0.9 mg(32%)
- Manganese0.43 / 2.3 mg(19%)
- Selenium1.4 / 55 ug(3%)
Other
- Water113.6 / 3,700 g(3%)
Sources
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