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Spicy Mexican bean and corn sauce Calories
Source of fiber and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Spicy Mexican bean and corn sauce (30 g) has 23 calories. That works out to 76 calories per 100 g. It contains 4 g of carbs, 1.1 g of protein, 0.3 g of fat and 1.1 g of fiber. Its 0 mg of Copper covers 5% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Spicy Mexican bean and corn sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
23
KCAL / 30G
Carbs
4g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 19% · Fat 12%
Spicy Mexican bean and corn sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 1.1 g | 2% |
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 2 Tablespoons of Spicy Mexican bean and corn sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 23 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 1 ounce (small) | 28 g | 21 kcal |
| 4 tablespoon (large) | 60 g | 46 kcal |
| 0.25 cup (quarter) | 60 g | 46 kcal |
| 100 g | 100 g | 76 kcal |
| 1 serving (medium) | 100 g | 76 kcal |
| ½ cup (half) | 120 g | 91 kcal |
| 1 cup (large) | 240 g | 182 kcal |
| 1 pack (whole) | 300 g | 228 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Spicy Mexican bean and corn sauce
How do you use spicy Mexican bean and corn sauce?
Spicy Mexican bean and corn sauce works as a dip for tortilla chips, a filling for tacos or wraps, or a topping for baked potatoes. Stir it into rice or spoon it over grilled vegetables for an easy meal.
What is in spicy Mexican bean and corn sauce?
Spicy Mexican bean and corn sauce is built around beans, corn and chilli. Tomato, onion, garlic, lime juice and spices are common additions, but the exact ingredients vary between homemade recipes and packaged versions.
How do you make spicy Mexican bean and corn sauce at home?
To make spicy Mexican bean and corn sauce, mix cooked beans and corn with chopped tomato, onion, chilli, lime juice and spices. Mash some of the beans if you want a thicker dip, or leave everything chunky.
What should you serve with spicy Mexican bean and corn sauce?
Spicy Mexican bean and corn sauce pairs well with tortilla chips, quesadillas, tacos and grilled chicken or vegetables. It also makes a hearty topping for nachos, baked potatoes or a grain bowl.
How can you make spicy Mexican bean and corn sauce less hot?
Make spicy Mexican bean and corn sauce less hot by leaving out some or all of the chilli and adding more tomato, beans or corn. Serving it with plain yogurt or avocado can also mellow the heat.
How is spicy Mexican bean and corn sauce different from salsa?
Spicy Mexican bean and corn sauce is chunkier and more filling than a typical tomato salsa because beans and corn are central ingredients. Salsa usually focuses on tomato, chilli, onion and herbs, though recipes vary.
How should you store spicy Mexican bean and corn sauce after opening?
Keep spicy Mexican bean and corn sauce covered in the refrigerator after opening, and use a clean spoon each time. Follow the package instructions for how long it keeps, and do not leave it at room temperature for extended periods.
Can you freeze spicy Mexican bean and corn sauce?
Yes, you can freeze spicy Mexican bean and corn sauce, but the beans and corn may soften and the sauce may separate after thawing. Freeze it in a sealed, portion-sized container and thaw it in the refrigerator.
Can you put spicy Mexican bean and corn sauce in tacos?
Yes, spicy Mexican bean and corn sauce makes a useful taco filling or topping. Spoon it in with lettuce, avocado or cheese, or combine it with another protein if you want a more substantial taco.
Is spicy Mexican bean and corn sauce too spicy for children?
It can be too hot for children who are sensitive to chilli, since the heat varies with the recipe or product. Offer a mild version without chilli, or serve a small taste alongside a cooling dip.
Spicy Mexican bean and corn sauce Vitamins & Minerals
Vitamins
Folate
12.3µg · 3% DV
Vitamin C
2.16mg · 2% DV
B1
0.02mg · 2% DV
B6
0.03mg · 2% DV
Minerals
Copper
0.05mg · 6% DV
Sodium
93mg · 4% DV
Manganese
0.08mg · 3% DV
Phosphorus
22mg · 3% DV
Potassium ⭐
77mg · 2% DV
Spicy Mexican bean and corn sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spicy Mexican bean and corn sauce
To burn the 23 calories in 2 tablespoon (medium) (30 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 Spicy Mexican bean and corn sauce?
Spicy Mexican bean and corn sauce brings beans and sweetcorn together in a chilli-spiked, Mexican-inspired sauce. The beans make it hearty and soft, while the corn adds a little sweetness and a pleasantly firm bite; the heat depends on the blend used. Serve it as a dip with tortilla chips, spoon it into tacos, wraps or baked potatoes, or offer it alongside grilled food. It provides fibre and plant protein, with 3.8 g of fibre per 100 g. For a lighter meal, pair a small serving with salad or grilled vegetables.
How Nutritious Is Spicy Mexican bean and corn sauce?
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
Medium
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 Spicy Mexican bean and corn sauce Processed?
NOVA 3
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 Spicy Mexican bean and corn sauce Contain Allergens?
No known major allergens
Which Diets Is Spicy Mexican bean and corn sauce 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
Spicy Mexican bean and corn sauce Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.