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Mexican Cheese Salad
In this easy addition to your Healthiest Way of Eating enjoy the health-promoting anthocyanins found in black beans, which not only give them their beautiful dark coloration but provide you with protection against free radical activity.
Prep and Cook Time: 10 minutes

Ingredients:
  • 1 head romaine lettuce
  • 2 cups or 1 15-oz can black or pinto beans (BPA-free), rinsed and drained
  • 1 medium avocado, cubed
  • 1 medium tomato, diced
  • 2 oz low-fat cheddar cheese, grated
  • salsa, to taste
  • juice from lime wedges, to taste

Directions:

  1. Chop lettuce and place on salad plate. Sprinkle beans, avocado, and tomato over lettuce.
  2. Top with cheddar cheese, your favorite salsa, and the juice of lime wedges.
Serves 2

Nutritional Profile

Mexican Cheese Salad
1.00 serving
(631.98 grams)
Calories: 397

NutrientDRI/DV

 vitamin K259%

 vitamin A153%

 vitamin C107%

 folate79%

 fiber65%

 protein45%

 molybdenum37%

 potassium32%

 phosphorus31%

 iron28%

 calcium26%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Mexican Cheese Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Mexican Cheese Salad
1.00 serving
631.98 grams
Calories: 397

Nutrient Amount DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 233.46 mcg 259 11.8 excellent
vitamin A 1373.07 mcg RAE 153 6.9 excellent
vitamin C 80.11 mg 107 4.8 excellent
folate 316.98 mcg 79 3.6 excellent
fiber 16.24 g 65 2.9 very good
protein 22.74 g 45 2.1 good
molybdenum 16.52 mcg 37 1.7 good
potassium 1108.52 mg 32 1.4 good
phosphorus 219.17 mg 31 1.4 good
iron 4.98 mg 28 1.3 good
calcium 264.65 mg 26 1.2 good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Mexican Cheese Salad

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