1 serving (medium) of Bean Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 27.8 g of carbs, 10.2 g of protein, 1.8 g of fat and 9.3 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Bean Salad?

Bean Salad combines cooked beans with crisp vegetables and herbs, often tossed in a light oil-and-lemon or vinegar dressing. There is no single origin or fixed recipe: versions appear in many cuisines, and this colorful mix of kidney and pale beans, peppers, red onion and parsley is at home on a Mediterranean-style table. The beans are tender and substantial, balanced by the fresh crunch of the vegetables and a bright, tangy dressing. Serve it chilled or at room temperature as a simple lunch, a picnic dish, or a side for grilled food. It offers plant protein and plenty of fiber while remaining relatively low in fat. For a lighter dressing, lean on citrus and herbs and use oil sparingly.

Bean Salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

18.5g

· 7% DV

Protein

6.8g

· 14% DV

Fat

1.2g

· 2% DV

Fiber

6.2g

· 22% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 66% · Protein 24% · Fat 10%

Bean Salad Vitamins & Minerals

Vitamins

Folate

55µg · 14% DV

0.13mg · 11% DV

Vitamin C

7mg · 8% DV

Biotin

2.1µg · 7% DV

Minerals

Phosphorus

110mg · 16% DV

Iron

2mg · 11% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

How Nutritious Is Bean Salad?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

68/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Bean Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bean Salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Bean Salad Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Bean Salad Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.18g

POLYUNSATURATED

0.32g

⚖️

Omega 6:3 ratio 2.6:1

Below the ideal 4:1 — a good omega balance.

Compare Bean Salad

🥗vs🥣

Bean Salad vs Green Lentils (Boiled)4 kcal more per 100 g

→🥗vs🌱

Bean Salad vs Edamame1 kcal fewer per 100 g

→🥗vs🫘

Bean Salad vs White Beans7 kcal fewer per 100 g

→🥗vs🍲

Bean Salad vs Bean Stew with MeatSame calories per 100 g

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Foods Similar to Bean Salad

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Bean Salad

How do you make bean salad?

Bean salad is made by tossing cooked, cooled beans with chopped vegetables and a simple dressing. A common version uses red onion, peppers, parsley, olive oil, and lemon juice or vinegar. Mix gently so the beans stay whole, then let the flavors mingle before serving.

What beans are best for bean salad?

Firm beans that hold their shape work best in bean salad, such as kidney, cannellini, navy, or chickpeas. Mixing colors and sizes makes the salad more varied, but cook each type until tender rather than letting it turn soft and split.

Can you use canned beans for bean salad?

Yes, canned beans are convenient for bean salad. Drain and rinse them well to remove the canning liquid and excess salt, then let them drain thoroughly so they do not water down the dressing.

What dressing goes well with bean salad?

A simple olive oil and lemon or vinegar dressing suits bean salad well. Add mustard, garlic, or herbs for extra flavor, and dress the beans gradually so the salad is coated without becoming oily or soggy.

How do you keep bean salad from getting mushy?

To keep bean salad from getting mushy, cook dried beans only until tender and cool them before mixing. Fold in the dressing and vegetables gently, and avoid leaving delicate additions such as chopped herbs in the dressing for too long.

How long does bean salad last in the fridge?

Bean salad keeps in a covered container in the refrigerator for a few days. Fresh herbs and crunchy vegetables may soften sooner, so add them closer to serving if you are making the salad ahead. Discard it if it smells or looks spoiled.

Can you freeze bean salad?

Freezing fully prepared bean salad is not recommended because raw vegetables and herbs can turn watery and limp after thawing. You can freeze cooked beans separately, then thaw them and add fresh vegetables and dressing when you are ready to serve.

What should you serve with bean salad?

Bean salad pairs well with grilled fish, chicken, vegetables, or other picnic foods. It can also be served as a light main dish with bread or grains; adding a fresh green salad makes a simple, balanced meal.

What is the difference between bean salad and three-bean salad?

Three-bean salad is a particular style of bean salad made with three types of beans, often in a tangy vinegar-based dressing. Bean salad is the broader name and can use one or several kinds of beans, fresh vegetables, herbs, and different dressings.

Is bean salad good for weight loss?

Bean salad can fit into a weight-loss eating plan because beans provide filling fiber and protein. Keep the dressing moderate and build the salad around vegetables; large amounts of oil or calorie-dense additions can make portions more energy-dense.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026