Corn and Black Bean Salsa

Corn and Black Bean Salsa is a vibrant, chunky dip or side dish that originated in Mexican and Tex-Mex cuisine. It typically features a colorful mix of sweet corn, hearty black beans, diced tomatoes, onions, peppers, and fresh cilantro, all tossed in a zesty lime juice dressing. It's a staple at casual gatherings, often served with tortilla chips or as a topping for grilled meats and tacos.

🍳 View the full Corn and Black Bean Salsa recipe →

🍽️ Nutrition at a glance

This salsa is generally low in fat and provides a good source of plant-based protein and dietary fiber from the beans and corn. A typical half-cup serving contains roughly 80-120 calories, making it a nutrient-dense option rich in vitamins like C and minerals like potassium.

Nutrition breakdown

Calories	150 kcal
Protein	6 g
Carbs	28 g
Fat	2 g
Fiber	8 g
Sugar	5 g
Sodium	400 mg
Potassium	350 mg
Folate	120 mcg
Vitamin C	15 mg
Vitamin K	10 mcg
Magnesium	50 mg
Iron	2 mg
Phosphorus	100 mg
Zinc	1 mg

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

💡 What's interesting

Culturally, this salsa represents the fusion of Indigenous American ingredients (corn and beans, a classic 'Three Sisters' crop) with modern, fresh preparations. Nutritionally, the combination of corn and black beans creates a complete protein, offering all essential amino acids in a single plant-based dish.