Black Bean Salsa

Black Bean Salsa is a vibrant, chunky dip or side dish that combines black beans with fresh vegetables like corn, tomatoes, and onions, all tossed in a zesty lime and cilantro dressing. Originating from Mexican and Tex-Mex cuisine, it is a staple at gatherings and a popular topping for tacos and nachos. The dish is celebrated for its refreshing texture and bold, savory flavor profile.

🍽️ Nutrition at a glance

This dish is generally low in fat and provides a good source of plant-based protein and dietary fiber, making it a filling and nutritious choice. A typical serving contains roughly 100-150 calories, depending on the amount of added oils or sweeteners.

Nutrition breakdown

Calories	120 kcal
Protein	6 g
Carbs	20 g
Fat	2 g
Fiber	7 g
Sugar	4 g
Sodium	480 mg
Potassium	350 mg
Iron	2.5 mg
Magnesium	60 mg
Folate	120 mcg
Vitamin C	15 mg
Vitamin K	10 mcg
Calcium	50 mg
Phosphorus	90 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Black Bean Salsa is nutritionally unique because it offers a complete protein profile when paired with corn or served alongside grains, a traditional practice in Mesoamerican cultures. It is also a versatile 'superfood' snack that can be eaten with chips, used as a salad topper, or even enjoyed as a light side dish.