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Bean, tomato and pepper salad Calories
Source of fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Bean, tomato and pepper salad Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
16.8g
· 72%
Protein
5.3g
· 23%
Fat
0.5g
· 5%
Fiber
5.8g
Bean, tomato and pepper salad Vitamins & Minerals
Vitamins
Vitamin C
20mg · 22% DV
Folate
74µg · 19% DV
B1
0.12mg · 10% DV
B6
0.12mg · 7% DV
Minerals
Phosphorus
88mg · 13% DV
Iron
2mg · 11% DV
Magnesium
36mg · 9% DV
Zinc
1mg · 9% DV
Bean, tomato and pepper salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bean, tomato and pepper 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, tomato and pepper salad Contain Allergens?
No known major allergens
Which Diets Is Bean, tomato and pepper 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, tomato and pepper salad Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
Foods Similar to Bean, tomato and pepper salad
Bean, tomato and pepper salad — Frequently Asked Questions
Can bean, tomato and pepper salad work as a full meal?
It can be a light meal on its own, but it is usually more satisfying with a whole grain, yogurt-style side, or another protein source. On very active days, it may not be enough by itself.
Is this salad better before or after a workout?
Because it is fairly rich in fibre, eating it right before training may feel heavy for some people. It often works better a couple of hours before exercise or after training with an added protein source.
Why can bean salad cause gas or bloating?
Beans naturally contain fermentable carbohydrates that can increase gas production in the gut. Thorough cooking, rinsing, and building up portion size gradually can help.
Does using canned beans make it much less nutritious?
No, canned beans are still a practical and nutritious option and they keep most of their protein and fibre. The main thing to watch is sodium, so rinsing them is a good idea.
How long does bean, tomato and pepper salad keep in the fridge?
In a sealed container, it is usually best within 1-2 days. The tomatoes and peppers release water over time, so the texture is freshest on the day it is made.
Can this salad be frozen?
Usually not well, because tomatoes and peppers tend to become soft and watery after thawing. Freezing the cooked beans separately and assembling the salad later gives a better result.
What helps the body absorb iron from this salad better?
Tomatoes and peppers provide vitamin C, which can help with absorption of non-heme iron from beans. A lemon-based dressing can support that even more.
Is it a good choice for dinner?
Yes, especially if you want a lighter evening meal. If you have a sensitive stomach, a large portion late at night may feel bloating because of the fibre.
Does this salad help with weight loss?
No single food causes weight loss on its own, but this salad can support fullness thanks to its fibre content. The overall eating pattern and portion size still matter most.
Who should be more careful with bean, tomato and pepper salad?
People with sensitive digestion, those not used to legumes, or anyone following a low-fibre or low-potassium diet may need smaller portions. Tomatoes may also bother some people with reflux.
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Nutrition data compiled from USDA FoodData Central and scientific sources.