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Tomato Kidney Bean Salad Calories
Source of fiber and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tomato Kidney Bean Salad (180 g) has 194 calories. That works out to 108 calories per 100 g. It contains 31 g of carbs, 10.3 g of protein, 1.4 g of fat and 10.4 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Tomato Kidney Bean Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
194
KCAL / 180G
Carbs
31g
· 11% DV
Protein
10.3g
· 21% DV
Fat
1.4g
· 2% DV
Fiber
10.4g
· 37% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 23% · Fat 7%
Tomato Kidney Bean Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 10.4 g | 37% |
| Protein | 10.3 g | 21% |
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 Tomato Kidney Bean Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 194 kcal |
| 1 tablespoon (diced) | 15 g | 16 kcal |
| ½ cup (small) | 90 g | 97 kcal |
| 100 g | 100 g | 108 kcal |
| 1 serving (small) | 150 g | 162 kcal |
| 1 serving (large) | 250 g | 270 kcal |
| 1.5 cup (large) | 270 g | 292 kcal |
| 1 pack (large) | 300 g | 324 kcal |
| 2 cup (extra large) | 360 g | 389 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Tomato Kidney Bean Salad
How do you make Tomato Kidney Bean Salad?
Tomato Kidney Bean Salad is made by tossing cooked, drained kidney beans with chopped tomatoes. Add red onion, parsley or cilantro, lemon juice, olive oil, and seasoning, then let the flavors mingle briefly before serving.
What goes in Tomato Kidney Bean Salad?
Tomato Kidney Bean Salad starts with kidney beans and tomatoes; red onion and a lemon-and-olive-oil dressing are common additions. Fresh herbs, corn, cucumber, or chili can change the flavor, but the beans and tomatoes remain the defining ingredients.
Can you make Tomato Kidney Bean Salad with canned kidney beans?
Yes, canned kidney beans work well in Tomato Kidney Bean Salad. Drain and rinse them under cool water to remove the canning liquid and some of its salt, then let them drain thoroughly so the salad does not become watery.
Is Tomato Kidney Bean Salad a good meal on its own?
Yes, Tomato Kidney Bean Salad can make a light meal because kidney beans provide plant protein and fiber. For a more substantial plate, serve it with whole-grain bread, rice, or grilled vegetables.
What do you serve with Tomato Kidney Bean Salad?
Tomato Kidney Bean Salad pairs well with grilled fish, chicken, or vegetables, and it can also be spooned into wraps or tacos. For a simple lunch, serve it with crusty bread or a grain such as bulgur.
How long does Tomato Kidney Bean Salad last in the fridge?
Tomato Kidney Bean Salad keeps for about 3–4 days in a covered container in the refrigerator. Chill it promptly rather than leaving it at room temperature; tomatoes release liquid as they sit, so stir before serving.
Can you make Tomato Kidney Bean Salad ahead of time?
Yes, you can cook the beans and prepare the onion ahead for Tomato Kidney Bean Salad. Add the chopped tomatoes and dressing closer to serving time to keep the salad from becoming watery and the vegetables fresher.
Can you freeze Tomato Kidney Bean Salad?
Freezing Tomato Kidney Bean Salad is not recommended. The tomatoes turn soft and watery after thawing, and the dressing may separate; freeze cooked kidney beans on their own instead, then add fresh tomatoes and dressing when making the salad.
How do you keep Tomato Kidney Bean Salad from getting watery?
To keep Tomato Kidney Bean Salad from getting watery, drain the beans well, remove excess juice from very ripe tomatoes, and dress the salad shortly before serving. If making it ahead, store the dressing separately.
Are kidney beans in Tomato Kidney Bean Salad safe to eat without cooking?
No, dried kidney beans should not go into Tomato Kidney Bean Salad raw or undercooked. Soak them, discard the soaking water, and boil them thoroughly until fully tender; canned kidney beans are already cooked and only need draining and rinsing.
Tomato Kidney Bean Salad Vitamins & Minerals
Vitamins
Folate
140.4µg · 35% DV
Vitamin C
17.1mg · 19% DV
B1
0.22mg · 18% DV
B6
0.22mg · 13% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.63mg · 27% DV
Phosphorus
187mg · 27% DV
Potassium ⭐
594mg · 17% DV
Sodium
261mg · 11% DV
Tomato Kidney Bean Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Kidney Bean Salad
To burn the 194 calories in 1 cup (medium) (180 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 Tomato Kidney Bean Salad?
Tomato kidney bean salad combines cooked kidney beans with fresh tomatoes, often with onion, herbs and a lemon or olive-oil dressing. It is a simple home-style salad rather than a single fixed recipe, and the beans make it more substantial than a leafy side.
The tomatoes bring juiciness and gentle acidity, while the beans are soft and creamy. Serve it as a side, pack it for lunch, or pair it with grilled food and other salads. It provides both fibre and plant protein; for a lighter version, use a modest amount of dressing and add extra herbs or crunchy vegetables.
How Nutritious Is Tomato Kidney 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 Tomato Kidney 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 Tomato Kidney Bean Salad Contain Allergens?
No known major allergens
Which Diets Is Tomato Kidney Bean Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tomato Kidney Bean Salad Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.