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Mixed Bean Salad Calories
A healthy salad made with a variety of beans, rich in protein and fiber.
CALORIES
GI
POTASSIUM
FIBER
Mixed Bean Salad Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
18.5g
· 62%
Protein
6.5g
· 22%
Fat
2.2g
· 16%
Fiber
6.1g
Mixed Bean Salad Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
Folate
42µg · 11% DV
Vitamin C
7mg · 8% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
85mg · 12% DV
Iron
2mg · 11% DV
Magnesium
36mg · 9% DV
Zinc
1mg · 9% DV
Mixed Bean Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed 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 Mixed Bean Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed 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
Mixed Bean Salad Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
Foods Similar to Mixed Bean Salad
Mixed Bean Salad — Frequently Asked Questions
Is mixed bean salad better before or after a workout?
It can work at either time, depending on portion size and what else is in the meal. A large serving right before exercise may feel heavy because of the fiber, while after training it pairs well with grains, dairy, eggs, or fish for a more complete meal.
Does mixed bean salad cause bloating, and how can you reduce it?
It can cause bloating in some people because beans contain fermentable carbohydrates. Rinsing beans well, starting with a smaller portion, and adding herbs or spices like cumin or ginger may help.
How long does mixed bean salad keep in the fridge?
Homemade mixed bean salad usually keeps for up to 3 days in an airtight container in the refrigerator. If it contains watery vegetables or fresh herbs, the texture may decline sooner.
Can mixed bean salad be frozen?
Yes, but the texture often becomes softer after thawing. For best results, freeze the bean base and add ingredients like cucumber, tomato, and fresh herbs after defrosting.
Is mixed bean salad made with canned beans unhealthy?
No, not by default. Canned beans are a convenient option, and draining and rinsing them can reduce excess sodium.
Is mixed bean salad good for weight management?
It can be helpful because its protein and fiber may support fullness. The overall effect depends on the dressing and add-ins, since ingredients like extra oil, bread, cheese, or avocado can make the meal much more energy-dense.
What goes well with mixed bean salad to make it a balanced meal?
It pairs well with whole grains, yogurt, eggs, cheese, or fish depending on your eating style. Adding crunchy vegetables and a simple lemon-based dressing can improve both texture and flavor without making it too heavy.
Can you eat mixed bean salad at night?
Yes, there is no general reason to avoid it in the evening. If you are sensitive to legumes, a smaller portion may be more comfortable late in the day.
How does mixed bean salad compare with chickpea salad?
The main differences are taste, texture, and variety. Mixed bean salad offers a broader mix of flavors and colors, while chickpea salad is often simpler and may feel easier to digest for some people.
Who should be careful with mixed bean salad?
People with irritable bowel symptoms or known sensitivity to legumes may need smaller portions or specific bean types. Those limiting sodium should also check prepared versions, especially if canned beans or bottled dressings are used.
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Nutrition data compiled from USDA FoodData Central and scientific sources.