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Mixed-bean salad with edamame Calories
A colorful, filling legume salad rich in plant protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed-bean salad with edamame (170 g) has 216 calories. That works out to 127 calories per 100 g. It contains 31.7 g of carbs, 11.3 g of protein, 4.5 g of fat and 10.2 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mixed-bean salad with edamame Nutrition Facts
Selected: 1 cup (medium) · 170 g
216
KCAL / 170G
Carbs
31.7g
· 12% DV
Protein
11.3g
· 23% DV
Fat
4.5g
· 6% DV
Fiber
10.2g
· 36% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 21% · Fat 19%
Mixed-bean salad with edamame nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 196 mg | 9% |
| Total carbohydrate | 31.7 g | 12% |
| Fiber | 10.2 g | 36% |
| Protein | 11.3 g | 23% |
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 Mixed-bean salad with edamame?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 216 kcal |
| 1 tablespoon (chopped) | 15 g | 19 kcal |
| 4 tablespoon (chopped) | 60 g | 76 kcal |
| ½ cup (small) | 85 g | 108 kcal |
| 100 g | 100 g | 127 kcal |
| 1 serving (medium) | 150 g | 191 kcal |
| 1 serving (large) | 220 g | 279 kcal |
| 1 bottle (medium) | 250 g | 318 kcal |
| 1.5 cup (large) | 255 g | 324 kcal |
Calculated from 127 calories per 100 g.
Frequently Asked Questions About Mixed-bean salad with edamame
How do you make mixed-bean salad with edamame?
To make mixed-bean salad with edamame, combine cooked or drained canned beans with cooked, cooled edamame and chopped vegetables. Toss gently with olive oil, lemon juice or vinegar, and seasoning so the beans stay intact.
What beans go in mixed-bean salad with edamame?
Mixed-bean salad with edamame works well with chickpeas, kidney beans, black beans, cannellini beans, or black-eyed peas. Use two or more varieties for contrasting colors and textures, and drain them well so the salad does not become watery.
Do you cook edamame before adding it to mixed-bean salad?
Yes, cook edamame before adding it to mixed-bean salad. Frozen shelled edamame can be boiled or steamed according to the package directions, then cooled. If you have edamame in pods, remove the beans; the tough pods are not eaten.
What dressing goes with mixed-bean salad with edamame?
A lemon or vinegar dressing with olive oil, mustard, and black pepper pairs well with mixed-bean salad with edamame. Fresh herbs such as parsley, dill, or cilantro add brightness; toss the dressing through shortly before serving.
Can you make mixed-bean salad with edamame ahead of time?
Yes, you can prepare mixed-bean salad with edamame ahead of time. Store the beans and edamame with sturdy chopped vegetables in a covered container in the refrigerator, and add delicate greens and dressing shortly before serving.
How long does mixed-bean salad with edamame last in the fridge?
Mixed-bean salad with edamame generally keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly, and discard it if it develops an off smell, slimy texture, or other signs of spoilage.
Can you freeze mixed-bean salad with edamame?
Freezing mixed-bean salad with edamame is not ideal because fresh vegetables can turn soft and watery after thawing. If you need to freeze it, freeze only the beans and edamame, then add fresh vegetables and dressing after thawing.
What can you serve with mixed-bean salad with edamame?
Serve mixed-bean salad with edamame alongside grilled vegetables, fish, chicken, or crusty bread. For a more substantial meal, add leafy greens, tomatoes, and cucumber, or spoon it into a wrap.
Does mixed-bean salad with edamame cause gas?
It can cause gas or bloating in some people because beans contain carbohydrates that are fermented in the gut. Rinsing canned beans thoroughly and starting with a smaller serving may help reduce discomfort.
Is mixed-bean salad with edamame good for diabetes?
Mixed-bean salad with edamame can fit into a diabetes-friendly meal because beans provide fiber, which slows digestion. Keep the serving and accompanying foods in mind, and follow your clinician’s advice if you manage diabetes with a specific meal plan.
Mixed-bean salad with edamame Vitamins & Minerals
Vitamins
Folate
139.4µg · 35% DV
Vitamin K
30.6µg · 26% DV
B1
0.22mg · 18% DV
Vitamin C
13.77mg · 15% DV
Minerals
Copper
0.37mg · 41% DV
Manganese
0.71mg · 31% DV
Phosphorus
214mg · 31% DV
Magnesium
82mg · 20% DV
Potassium ⭐
493mg · 14% DV
Sodium
196mg · 9% DV
Mixed-bean salad with edamame Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed-bean salad with edamame
To burn the 216 calories in 1 cup (medium) (170 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 Mixed-bean salad with edamame?
Mixed-bean salad with edamame brings together cooked beans and edamame—the tender, young soybeans—often with vegetables, herbs and a simple dressing. It has no single traditional origin or fixed recipe; the mix can vary with what is on hand, making it an easy way to serve several legumes in one dish.
The beans are soft and creamy, while edamame adds a firmer bite and mild sweetness. Serve it chilled or at room temperature for lunch, as a side with grilled food, or as part of a picnic or buffet. It is filling thanks to its plant protein and fibre, with 6 g of fibre per 100 g. For a lighter version, keep the dressing modest and brighten the salad with lemon, herbs or crisp vegetables.
How Nutritious Is Mixed-bean salad with edamame?
Nutrient density
Very 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 Mixed-bean salad with edamame 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 with edamame Contain Allergens?
Contains these allergens:
Which Diets Is Mixed-bean salad with edamame 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 with edamame Fat Profile
SATURATED
0.43g
MONOUNSATURATED
0.54g
POLYUNSATURATED
1.41g
Omega 6:3 ratio 9.1:1
Above the ideal 4:1 (9.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.