Nutritional Facts of Kidney Bean Salad, Mexican Kidney Bean Salad

This calorie page has been viewed 1582 times Last Updated : Dec 27,2018

Kidney Bean Salad, Mexican Kidney Bean Salad

How many calories does one serving of Kidney Bean Salad have?

One serving of  Kidney Bean Salad gives 176 calories. Out of which carbohydrates comprise 53 calories, proteins account for 18 calories and remaining calories come from fat which is 104 calories.  One serving of Kidney Bean Salad provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See here kidney bean salad recipe

Is Kidney Bean Salad healthy?

Yes and needs some modification for those with health issue. Made from rajma, tomatoes, onions, olive oil and Indian spices.

Let's understand the Ingredients.

What's good.

Rajma : One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to high fiber in it. See here for 10 health benefits of rajma and why you should eat it.

Onions : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend. Read about 13 amazing benefits of tomatoes.   

Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. Note that its a fat at the end of the day so don't consume too much. 

Can diabetics, heart patients and over weight individuals have Kidney Bean Salad?

Yes, BUT they have to cut the olive oil by 50% in the recipe as diabetics don't require too much fat from oil. 
Can healthy individuals have Kidney Bean Salad?

Enjoy this recipe. Mind you, it's like a meal by itself as rajma is high in fibre. 

Kidney Bean Salad is good for

1. Healthy Lifestyle
2. Weight Gain
3. Diabetics (cut oil)
4. Heart Patients
5. Kids
6. Weight Loss
7. Pregnancy

Kidney Bean Salad is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.
2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 176 calories that come from one serving of Kidney Bean Salad?

Walking (6 kmph)     =         53  mins
Running (11 kmph)     =          18  mins
Cycling (30 kmph)     =         23  mins
Swimming (2 kmph)     =         30  mins

Note: These values are approximate and calorie burning differs in each individual

Value per per serving% Daily Values
Energy176 cal9%
Protein4.5 g8%
Carbohydrates13.3 g4%
Fiber1.4 g6%
Fat11.6 g18%
Cholesterol0 mg0%
Vitamin A166.4 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C9.9 mg25%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)77 mcg38%
Calcium65.2 mg11%
Iron1.2 mg6%
Magnesium38.2 mg11%
Phosphorus82.6 mg14%
Sodium2.9 mg0%
Potassium315 mg7%
Zinc0.9 mg9%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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