Nutritional Facts of Mexican Bean and Cheese Salad, Calories in Mexican Bean and Cheese Salad

by Tarla Dalal
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How many calories does one serving of  Mexican Bean and Cheese Salad have?

One serving (220 grams) of  Mexican Bean and Cheese Salad gives 334 calories. Out of which carbohydrates comprise 120 calories, proteins account for 63 calories and remaining calories come from fat which is 157 calories.  One serving of Mexican Bean and Cheese Salad provides about 16.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Mexican Bean and Cheese Salad serves 3, 220 grams per serving.

334 calories for 1 serving of Mexican Bean and Cheese Salad, Cholesterol 25.7 mg, Carbohydrates 30.2g, Protein 15.7g, Fat 17.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Mexican Bean and Cheese Salad

See Mexican style bean and cheese salad recipe | Mexican vegetable bean salad | rajma chawli sweet corn salad |  with 15 amazing images.

Beans are an integral part of Mexican cooking. From stuffing for burritos and tacos to salads and dips, beans are used in almost every other recipe.

Here is a scrumptious Mexican Bean and Cheese Salad in which two types of boiled beans are combined with an array of juicy as well as crunchy veggies and tossed with a tangy and spicy dressing.

The veggies chosen lend a range of colours and textures to Mexican Bean and Cheese Salad, ranging from the pleasant yellow of sweet corn to the vibrant red of tomatoes and the refreshing green of coriander.

Top this delectable multi-textured salad with crunchy nacho chips and serve immediately. Have a go at other Mexican delights like Mexican Rice and Mexican Rajma Corn Pizza .

Pro tips for Mexican Bean and Cheese Salad. 1. Add 3/4 cup soaked and boiled rajma (kidney beans). The recipe is a fusion of Mexican and Indian flavors, incorporating kidney beans alongside typical Mexican ingredients. 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.  2. Add 1/2 cup processed cheese cubes. Cheese adds a salty and savory element to the salad, complementing the earthiness of the beans and the freshness of other ingredients like corn and vegetables. This salad features Kodai cheese, a healthy Indian cheese option, for a delicious and nutritious boost. 3. Add 3/4 cup boiled sweet corn kernels (makai ke dane). The sweetness of the corn kernels balances the savory flavors of the beans and cheese. This creates a more interesting and well-rounded flavor profile for the salad.

Is Mexican Bean and Cheese Salad healthy?

Yes, this is healthy, but conditions apply.

Let's understand the Ingredients.

What's good.

Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possesses polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that it's fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil

Sweet Corn : The pros. Sweet corn is rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in the body and in turn promote heart healthSweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus. The cons. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics and best to restrict the usage. Though sweet corn is a good source of fiber, low in fat and helps control appetite, considering that it is a vegetable it has more calories than other fiber rich veggies, so restrict usage for weight loss. So given a choice it is wise to opt for other veggies firstRead the article is sweet corn healthy?

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 being a  fiber rich food. See here for 10 health benefits of rajma and why you should eat it.

Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions

Chawli ( cowpeas, black eyed beans, black eyed peas, lobia) : Chawli rich in Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Being rich in Thiamine, it helps maintain proper heart function. Chawli benefits in lowering blood pressure as it is rich in the mineral Potassium which controls blood pressure and sustain cardiac health. Chawli is high in Fibre and good for diabetics. See detailed benefits of chawli cowpeas

Tomatoes ( Cherry tomatoes, Yellow 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 woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Processed Cheese drawbacks : Processed cheese is generally not considered to be as healthy as natural cheese. This is because processed cheese often contains higher levels of unhealthy fats, artificial ingredients and salt. The fact that cheese is processed means that it will cause inflammation in the body. Diabetic choose low-fat processed cheeses with less than 3 grams of saturated fat per 28 grams and restrict intake. Heart patients need to avoid the excess sodium in processed cheese as it will raise blood pressureUse Hard Cheeses instead of Processed Cheese  : Cheeses like Parmesan, Cheddar,  Indian Kodai cheese and Swiss can also be part of a healthy diet in moderation. While they might be higher in fat than some of the options listed above, they offer concentrated protein and calcium in smaller serving sizes.

Can diabetics, heart patients and overweight individuals have Mexican Bean and Cheese Salad?

Yes, condtions apply.

  1. Reduce olive oil in the recipe.
  2. Use a healthy hard chesse in very small amounts.
  3. Skip sweet corn for diabetics.

Can diabetics, heart patients and overweight individuals have Mexican Bean and Cheese Salad?


Value per serving% Daily Values
Energy334 cal17%
Protein15.7 g29%
Carbohydrates30.2 g10%
Fiber5.9 g24%
Fat17.5 g27%
Cholesterol25.7 mg6%
Vitamin A398.9 mcg8%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C22.9 mg57%
Vitamin E1.6 mg11%
Folic Acid (Vitamin B9)100.6 mcg50%
Calcium285.7 mg48%
Iron3.6 mg17%
Magnesium83.1 mg24%
Phosphorus285.6 mg48%
Sodium334.2 mg18%
Potassium611.5 mg13%
Zinc1.7 mg17%
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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