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Bean Salad Calories
Protein and fiber-rich salad made with assorted beans
CALORIES
GI
POTASSIUM
FIBER
Bean Salad Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
18g
· 60%
Protein
6.5g
· 22%
Fat
2.5g
· 18%
Fiber
6g
Bean Salad Vitamins & Minerals
Vitamins
Vitamin K
16µg · 13% DV
B1
0.11mg · 9% DV
Folate
35µg · 9% DV
Biotin
2µg · 7% DV
Minerals
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Phosphorus
65mg · 9% DV
Magnesium
28mg · 7% DV
Bean Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bean Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bean Salad Contain Allergens?
No known major allergens
Which Diets Is Bean Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bean Salad Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Foods Similar to Bean Salad
Bean Salad — Frequently Asked Questions
How can I make fava bean salad without a bitter taste?
Briefly cook fresh fava beans, then cool them quickly to preserve a milder flavour and tender texture. Peeling the outer skin from large, mature beans can also reduce bitterness.
What dressing goes well with bean salad?
Olive oil, lemon, garlic, dill and mint complement the earthy flavour of fava beans. A lemon-based dressing can also support absorption of plant-based iron from the meal.
Can bean salad be made ahead of time?
You can prepare the beans and chopped vegetables ahead, but add the dressing close to serving. Dressed salad may become watery and leafy herbs can soften during storage.
How long does bean salad keep in the fridge?
Store it in an airtight container in the refrigerator for about 3 to 4 days. Discard it if it develops an off smell, slimy texture or unusual appearance.
Can I freeze bean salad?
Freezing a fully dressed salad is not ideal because the vegetables release water and lose their texture after thawing. Cooked fava beans can be frozen separately and mixed with fresh dressing later.
What can I serve with bean salad for a complete meal?
It pairs well with grilled fish, chicken, eggs or a yogurt-based side dish. Combining it with a protein-rich main and whole grains can make the meal more filling and balanced.
Is bean salad better before or after a workout?
Because beans are high in fibre, a large serving immediately before intense exercise may cause bloating for some people. It is often more comfortable after training or a few hours before, alongside an easy-to-digest carbohydrate.
Does fava bean salad cause gas?
Like other pulses, fava beans can cause gas or bloating in some people. Starting with a smaller serving, cooking the beans thoroughly and increasing intake gradually may improve tolerance.
Who should avoid fava bean salad?
People with G6PD deficiency should avoid fava beans because they can trigger a serious breakdown of red blood cells. Anyone with a legume allergy, persistent digestive symptoms or a relevant medical condition should seek individual advice.
Does bean salad detox the body?
There is no evidence that bean salad uniquely detoxes the body. It can still be a nutritious part of an overall eating pattern that supports regular digestion and good dietary quality.
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Nutrition data compiled from USDA FoodData Central and scientific sources.