Fast and Easy Bean and Corn Salad Recipe

Fast and Easy Bean and Corn Salad has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Folate.

The food contains 29.8g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 10.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 85, for Fast and Easy Bean and Corn Salad, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat54%
 Calories from Carbs34%

Why this is good for you

  • High in Protein
  • High in Dietary Fiber
  • Very high in Folate

Why this is bad for you

  • High in Saturated Fat

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A3 IU0.1%Mid 40%Average
Retinol19.7 mcg
Vitamin C6.1 mg10.1%Mid 40%Average
Vitamin D2.5 IU0.6%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1 mg5.1%Mid 40%Average
Vitamin B60 mg
Folate87.9 mcg22%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.51 mg5.1%Top 30%High

Mineral Analysis

Calcium78.3 mg7.8%Top 30%High
Iron1 mg5.6%Mid 40%Average
Magnesium31.8 mg8%Top 30%High
Phosphorus127.3 mg12.7%Mid 40%Average
Potassium284.8 mg8.1%Top 30%High
Sodium223.3 mg9.3%Mid 40%Average
Zinc1 mg6.7%Top 30%High
Copper0 mg
Manganese0 mg
Selenium2 mcg2.9%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate15.1 g5%Mid 40%Average
Dietary Fiber3.6 g14.5%Top 10%Very High
Sugars2.5 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein5.4 g10.8%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.5 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0 mg
Valine0.5 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.5 mg
Glutamic Acid1 mg
Glycine0 mg
Proline0.5 mg
Serine0.5 mg

Fat Analysis

Total Fat10.8 g16.6%Mid 40%Average
Saturated Fat2.8 g13.9%Mid 40%Average
Monounsaturated Fat2.5 g
Polyunsaturated Fat4.5 g

Other Nutrients Analysis

Alcohol0 g
Ash1.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 341 Calories from Fat 193

% Daily Value *

Total Fat 21.4 g 32.9%

Saturated Fat 5.5 g 27.5%

Trans Fat

Cholesterol 22.9 mg 7.6%

Sodium 442.2 mg 18.4%

Total Carbohydrates 29.8 g 9.9%

Dietary Fiber 7.2 g28.8%

Sugars 5 g

Protein 10.7 g 21.4%

Vitamin A 0.1% Vitamin C 20%

Calcium 15.5% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/fast-and-easy-bean-and-corn-salad-323333 Embed Table:

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