Nutritional Facts of Kidney Bean Salad, Mexican Kidney Bean Salad

This calorie page has been viewed 1414 times Last Updated : Dec 27,2018

Mexican Salads
Indian Salads with dressing
Quick Salads
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.



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


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


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%
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