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Bean corn salad Calories
High in fiber, contains plant protein
CALORIES
GI
POTASSIUM
FIBER
Bean corn salad Nutrition Facts
Selected: 100 g
118
KCAL / 100G
Carbs
19.1g
· 65%
Protein
5.2g
· 18%
Fat
2.3g
· 17%
Fiber
5.8g
Bean corn salad Vitamins & Minerals
Vitamins
Vitamin K
18µg · 15% DV
Folate
52µg · 13% DV
B1
0.08mg · 7% DV
B6
0.12mg · 7% DV
Minerals
Phosphorus
88mg · 13% DV
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
Magnesium
32mg · 8% DV
Bean corn salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bean corn 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 corn salad Contain Allergens?
No known major allergens
Which Diets Is Bean corn 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 corn salad Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.58g
POLYUNSATURATED
0.69g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
Foods Similar to Bean corn salad
Bean corn salad — Frequently Asked Questions
Can bean corn salad work as a full meal?
It can, but on its own it may feel light for some people. Adding a protein source or a healthy fat can make it more balanced and filling.
Is bean corn salad better before or after a workout?
It can fit either time. Before training, a moderate portion is usually easier on digestion; after training, pairing it with extra protein is often more useful for recovery.
Does using canned beans and corn make it much less nutritious?
Not necessarily. Canned versions still provide useful nutrients, but rinsing them well can help reduce excess sodium.
Why does bean corn salad sometimes cause bloating?
Beans naturally contain fiber and certain carbohydrates that can cause gas in sensitive people. Starting with a smaller portion and rinsing canned beans thoroughly may help.
How long does bean corn salad keep in the fridge?
It is usually best within 1 to 2 days in a sealed container. Acidic dressing and watery vegetables can soften the texture over time.
Can bean corn salad be frozen?
Yes, but the texture often becomes softer after thawing. For better results, add fresh herbs and dressing after defrosting rather than before freezing.
What dressing goes well with bean corn salad?
Olive oil, lemon juice, vinegar, garlic, and cumin are common choices. Cumin is especially popular because it pairs well with legumes and may make the salad feel easier to eat for some people.
Is bean corn salad a good choice for weight management?
It can be, because its fiber content may help with fullness. The main thing to watch is how much oil, cheese, bread, or other calorie-dense extras are added.
How is bean corn salad different from a chickpea salad?
Chickpea salads often feel denser and more filling, while bean corn salad usually tastes lighter and fresher. The better choice depends on whether you want a heavier or more refreshing meal.
Who should be careful with bean corn salad?
People with sensitive digestion, IBS, or a tendency to get gas may tolerate only small portions. Those limiting sodium should also pay attention if canned ingredients are used.
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Nutrition data compiled from USDA FoodData Central and scientific sources.