As someone who loves food but also wants to make healthy choices, I’m always curious about the carb content of favorite dishes like classic 5 bean salad With so many different bean varieties, vegetables, and dressings involved, it can be tricky to pin down an exact carb count for this hearty American picnic salad.
In this article, I’ll provide a detailed breakdown of the typical carb content found in 5 bean salad, with tips for estimating carb counts and lowering carbs in your own versions. Whether you’re on a special diet or just want to balance your nutrition, read on for the full scoop on carbs in 5 bean salad!
An Overview of Carbs and Why They Matter
Before diving into the salad itself, let’s quickly cover what exactly carbs are and why their intake matters for health.
Carbs, short for carbohydrates, are a vital macronutrient found in many common foods like bread, rice, quinoa, beans, vegetables, fruits and dairy products. During digestion, carbs break down into glucose and provide our main source of energy.
Eating some carbs with each meal is important to fuel our bodies and brains. However, carbs also impact blood sugar levels, so moderating carb intake can be beneficial for many people, especially those with diabetes or prediabetes. That’s why understanding carb counts is so helpful.
The Classic 5 Bean Salad Formula
While recipes can vary, traditional 5 bean salad includes five types of cooked, drained beans along with a tangy vinegar-based dressing and chopped vegetables. Here’s a typical ingredient list:
- 1 can each – garbanzo beans, kidney beans, green beans, wax beans, lima beans
- 1 small onion, chopped
- 1 green or red bell pepper, chopped
- 3/4 cup vinegar (apple cider, white or red wine vinegars work well)
- 1/4 cup vegetable oil
- 2 tablespoons sugar
- 1 teaspoon salt
- 1/2 teaspoon pepper
Fresh herbs like parsley, basil or oregano are also commonly added. The exact carb counts will depend on the specific amounts of each ingredient used.
Breaking Down the Carb Content of 5 Bean Salad
Now let’s analyze the carb contents of each component that makes up traditional 5 bean salad.
Beans
Since beans are the star ingredient, they contribute the bulk of the carbs. Here’s a look at the carb counts in 1 cup serving of the most popular bean varieties:
- Garbanzo beans (chickpeas): 38g carbs
- Kidney beans: 40g carbs
- Green beans: 9g net carbs
- Wax beans: 9g net carbs
- Lima beans: 32g carbs
Canned beans tend to be similar. When making salad, drain and rinse the beans to remove excess liquid and lower the carbs.
Onions
Onions add fiber, vitamins and delicious flavor. One small onion (around 1/2 cup chopped) contains 15g total carbs and 3g fiber for 12g net carbs.
Bell Peppers
Bringing texture, taste and vitamins. A whole medium bell pepper has 20g total carbs and 5g fiber for 15g net carbs. Using 1/2 a pepper cuts carb content.
Dressing Ingredients
The oil and vinegar add minimal carbs. However, the 2 tablespoons of sugar equals 16g carbs. Some recipes use less sugar or omit it entirely.
Herbs
Fresh herbs like parsley, basil and oregano add nutrients and flavor with minimal carbs. Use them liberally!
Estimating Carb Content in 5 Bean Salad
Figuring out the totals: A typical 1 cup serving of mixed 5 bean salad made following a standard recipe contains around 25-40g net carbs. This varies based on bean types used, vegetable amounts, etc.
Most beans, vegetables and herbs fall into the lower end of the carb range. Ingredients like sugar and starchy beans can tip totals higher. Check labels and recipes carefully.
For people counting carbs, 1 cup would be considered a high carb food choice. Smaller 1/2 cup portions in the 15-20g carb range may fit better into daily limits.
Easy Ways to Reduce Carbs in 5 Bean Salad
Thankfully, it’s very easy to tweak traditional 5 bean salad to create lower carb versions. Here are some simple substitution ideas:
-
Use a combination of low carb green beans, wax beans and black soybeans rather than higher carb starchy beans.
-
Replace the white sugar with a lower carb sweetener like stevia or swerve.
-
Up the portions of non-starchy vegetables like bell peppers, radishes and celery for more fiber and crunch.
-
Try vinegar-based dressings without added sugars. Boost flavor with spices, garlic and lemon juice instead.
-
Add seeds like sunflower or pumpkin for extra nutrition without carbs.
With just a few modifications, you can easily make a nutritious 5 bean salad that fits into a low carb, diabetic or other special diet.
Incorporating 5 Bean Salad Into a Healthy Diet
While 5 bean salad is higher in carbs than some other food options, it can absolutely be part of a well-balanced, carb-conscious diet. Here are some tips for enjoying it:
-
Stick to reasonable 1/2 – 1 cup portions to limit carb counts.
-
Pair it with low carb proteins and non-starchy vegetables like grilled chicken, salad greens or cauliflower.
-
Reserve it for days when you’ve budgeted more carbs into your daily meal plan.
-
Choose lower carb ingredients and reduce sugar whenever possible.
-
Serve as a side rather than main dish to limit portions.
-
Add in healthy fats from nuts, seeds or avocado to balance the nutrition.
With some mindfulness about portions and ingredients, 5 bean salad can be worked into almost any healthy diet!
Satisfy Your Cravings the Low Carb Way
k
Detailed Nutrient Information Vitamin C — Thiamin — Riboflavin — Niacin — Pantothenic Acid — Vitamin B6 — Folate — Folic Acid — Food Folate — Fortified Folate — Choline — Betaine — Vitamin B12 — Added Vitamin B12 — Biotin — Vitamin A — Retinol — Beta Carotene — Alpha Carotene — Beta Cryptoxanthin — Vitamin A IU — Lycophene — Lutein and Zeaxanthin — Vitamin E — Added Vitamin E — Beta Tocopherol — Gamma Tocopherol — Delta Tocopherol — Alpha Tocotreniol — Beta Tocotreniol — Gamma Tocotreniol — Delta Tocotreniol — Vitamin D2 and D3 — Vitamin D2 — Vitamin D3 — Vitamin D
Apple cider vinegar, honey, black-eyed peas, red peppers, olive oil, green onions, celery, garlic, cilantro, sea salt, citric acid, and spices are some of the things that go into this dish.
Nutrition Facts Source: USDA
Summary:
- Moderate Protein
- Moderate Fat
- High Carbs
Foods with similar macro profiles:
Profile of Protein in Item Recommended Protein Powder Shop for high-quality whey protein supplements at Transparent Labs. Shop Whey Protein Purchases made through this affiliate link support Prospre. Essential Amino Acids
Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.
100g of Five Bean Salad contains 5g of protein, which is about the same as 0. 8 eggs, 0. 2 chicken breasts, or 0. 4 cups (97g) of black beans.
Ultimate 5 Bean Salad | Party Salad Bowls | Vegetarian | Vegan
FAQ
How many carbs are in bean salad?
Does 4 bean mix have carbs?
How many carbs are in a 5 cup salad?
|
Nutrition Facts
|
|
|
Servings Per Recipe 8
|
|
|
Sodium 51mg
|
2%
|
|
Total Carbohydrate 19g
|
7%
|
|
Dietary Fiber 1g
|
5%
|
What is 5 bean salad?
5 bean salad is a healthy, make-ahead salad that everyone loves for a cookout, potluck, or tasty side dish. It uses 5 types of canned beans.
Is 5 bean salad vegan?
5 Bean Salad works with everything! It’s vegetarian, vegan, naturally gluten-free, low carb, and if you care about none of these things, it goes great with BBQ, grilled chicken, burgers, ham – it’s like a fool-proof side dish. What Kind of Beans Do I Need for 5 Bean Salad? For this bean salad recipe you will need a 15 ounce can of each:
What ingredients do you need to make a 5 bean salad?
Ingredients you’ll need to make this recipe for 5 Bean Salad: The five bean combination includes canned green beans, garbanzo beans, lima beans, cannellini beans and light red or dark red kidney beans. To make the dressing for bean salad this is what you do.
Can you make a 5 bean salad in advance?
The flavors in the dressing marry beautifully when made well in advance and it has a longer shelf life when it’s stored properly. Ingredients you’ll need to make this recipe for 5 Bean Salad: The five bean combination includes canned green beans, garbanzo beans, lima beans, cannellini beans and light red or dark red kidney beans.