Black bean salad
Common food
A vibrant, protein-packed salad of tender black beans tossed with crisp vegetables and a zesty lime-cumin dressing. The beans offer a satisfying, earthy bite against the crunch of peppers and onions, all for under 100 calories per 100g. It's a standout source of plant-based protein and gut-friendly fiber.
Calorie split: 13% protein · 52% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love it for its bold, Tex-Mex and Southwestern flavor profile—the smoky cumin, bright lime, and fresh cilantro are incredibly addictive. It's also a champion of meal prep, tasting even better the next day as the flavors meld.
⚠️ Watch-outs & how to enjoy it better
The high fiber and oligosaccharides in beans can cause gas or bloating for some, especially if not accustomed to legumes. To counteract this, start with a small portion, rinse canned beans thoroughly, and consider soaking dried beans overnight before cooking. Some versions can be high in sodium; look for low-sodium beans or make your own dressing.
Key benefits
- Excellent source of plant-based protein and dietary fiber.
- Naturally low in fat and cholesterol-free.
- Rich in antioxidants like anthocyanins from the black bean skin.
- Provides steady energy from complex carbohydrates.
- High in essential minerals like iron, magnesium, and folate.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The anthocyanin antioxidants in black beans are so potent that their pigment is used as a natural food dye, and the cooking liquid (called 'pot liquor') is often saved in traditional cooking for its flavor and nutrients.
Full nutrition (USDA data · scales with serving)
| Water | 79.1 g |
| Energy | 94.0 kcal |
| Protein | 3.1 g |
| Total lipid (fat) | 3.9 g |
| Carbohydrate, by difference | 12.6 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 3.5 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.90 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 60.0 mg |
| Potassium, K | 211 mg |
| Sodium, Na | 350 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 1.0 ug |
| Vitamin C, total ascorbic acid | 4.4 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.55 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 35.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 35.0 ug |
| Choline, total | 14.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 78.0 ug |
| Carotene, alpha | 17.0 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Lycopene | 412 ug |
| Lutein + zeaxanthin | 141 ug |
| Vitamin E (alpha-tocopherol) | 0.71 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.57 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.37 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.98 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.27 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, black bean soup — USDA does not publish this profile for Black bean salad.
| Tryptophan | 0.04 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.32 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.16 g |
| Tyrosine | 0.13 g |
| Valine | 0.20 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.38 g |
| Glutamic acid | 0.72 g |
| Glycine | 0.58 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is black bean salad a complete protein?
Black beans are low in the essential amino acid methionine. When paired with a grain like rice or corn (common in the salad), it forms a complete protein, providing all nine essential amino acids.
How long does it last in the fridge?
Properly stored in an airtight container, it will keep well for 3-4 days. The flavors actually improve after a day as the dressing marinates the ingredients.
Can I eat it on a low-carb diet?
While nutritious, black beans are relatively high in carbohydrates. A 100g serving has about 12.6g of carbs. For low-carb diets, portion control is key, or you might look for recipes with a higher ratio of non-starchy vegetables to beans.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.94 kcal/g · 13% calories from protein · 3.4 g fiber · 3.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.