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Mars bean salad Calories
Protein- and fiber-rich salad made with mixed beans and vegetables, hearty and nutritious.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mars bean salad (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 25.5 g of carbs, 8.3 g of protein, 3.3 g of fat and 8.3 g of fiber. Its 27 µg of Vitamin K covers 23% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mars bean salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
165
KCAL / 150G
Carbs
25.5g
· 9% DV
Protein
8.3g
· 17% DV
Fat
3.3g
· 4% DV
Fiber
8.3g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 20% · Fat 18%
Mars bean salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 25.5 g | 9% |
| Fiber | 8.3 g | 30% |
| Protein | 8.3 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Mars bean salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 165 kcal |
| ½ cup (small) | 75 g | 83 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 serving (medium) | 200 g | 220 kcal |
| 1.5 cup (large) | 225 g | 248 kcal |
| 1 bottle (large) | 250 g | 275 kcal |
| 2 cup (extra large) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Mars bean salad
What is in Mars bean salad?
Mars bean salad is made with mixed beans and vegetables. The exact bean varieties, vegetables and dressing can differ by recipe, so the name does not point to one fixed ingredient list.
How do you make Mars bean salad?
Make Mars bean salad by combining cooked, cooled mixed beans with chopped vegetables. Add a simple dressing such as lemon juice or vinegar with a little olive oil, then let the salad rest briefly so the flavours mingle.
Is Mars bean salad the same as three-bean salad?
Not necessarily. Mars bean salad is described as containing mixed beans and vegetables, while three-bean salad specifically uses three kinds of beans and often has a sweet-tangy dressing. The recipes can overlap, but the names do not guarantee identical ingredients.
What dressing goes well with Mars bean salad?
A lemon-and-olive-oil or vinegar-based dressing pairs well with Mars bean salad. Add it gradually so it seasons the beans and vegetables without making the salad watery; herbs, mustard or garlic can add extra flavour.
What can you serve with Mars bean salad?
Mars bean salad works as a side for grilled fish, chicken or vegetables, and can also be served over greens or with bread as a light meal. Its beans make it more filling than a simple leafy salad.
Can you make Mars bean salad ahead of time?
Yes, you can prepare Mars bean salad ahead and refrigerate it in a covered container. For the freshest texture, add delicate herbs and some of the dressing shortly before serving, especially if the vegetables are crisp.
How long does Mars bean salad last in the fridge?
Mars bean salad generally keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly, and discard it if it develops an unusual smell, appearance or texture.
Can you freeze Mars bean salad?
Freezing Mars bean salad is usually not recommended. Once thawed, the vegetables may turn soft and watery, and the dressing can separate; it is better to make a fresh batch or keep leftovers refrigerated.
Does Mars bean salad cause bloating?
It can cause bloating in some people because beans contain fibre and fermentable carbohydrates. Starting with a smaller serving and using thoroughly rinsed, well-cooked beans may make the salad easier to tolerate.
Is Mars bean salad a good choice for weight loss?
Mars bean salad can fit into a weight-loss meal because its beans provide filling fibre and protein. It does not cause weight loss on its own, and generous amounts of oil or rich sides can make the meal more energy-dense.
Mars bean salad Vitamins & Minerals
Vitamins
Vitamin K
27µg · 23% DV
B1
0.17mg · 14% DV
Folate
52.5µg · 13% DV
Vitamin C
10.5mg · 12% DV
Minerals
Copper
0.2mg · 22% DV
Phosphorus
98mg · 14% DV
Sodium
315mg · 14% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
315mg · 9% DV
Mars bean salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mars bean salad
To burn the 165 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mars bean salad?
Mars bean salad brings mixed beans together with vegetables for a hearty, easy-to-serve dish. It is best understood as a practical bean-and-vegetable salad rather than a recipe tied to a particular regional tradition; the exact mix can vary.
The beans give it a tender, substantial texture, while the vegetables add freshness and crunch. Serve it as a side with grilled food, spoon it into a lunch bowl, or enjoy it on its own when you want a filling plant-based meal. It is notably rich in protein and fibre for a salad. For a lighter finish, keep the dressing modest and brighten it with lemon, herbs or a little vinegar.
How Nutritious Is Mars bean salad?
Nutrient density
High
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
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.
Is Mars 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 Mars bean salad Contain Allergens?
No known major allergens
Which Diets Is Mars 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
Mars bean salad Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.