Black Beans with Corn & Tomatoes

Number of Servings: 4 (144 g)
Active Time: 5 min.
Total Time: 5 min.
Black Beans with Corn & Tomatoes

Coming together easily from frozen and canned ingredients, this simple side can serve as a salad or salsa. Eat it with a heaping pile of greens and either a serving of whole grains or a lean protein to turn it into a meal.


  • 1 (15 oz.) can low-sodium black beans, drained and rinsed
  • 1 cup chopped tomatoes
  • 1 cup corn
  • 1 clove garlic, minced
  • ⅛ tsp. cayenne pepper
  • ½ tsp. chili powder
  • 1 tsp. parsley


  1. Combine all ingredients.

Nutrition Facts

4 servings per container

Serving Size 144 g

Amount per serving
Calories 100
% Daily Value*
Total Fat 0.5g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 100mg 4%
Total Carbohydrate 20g 7%
Dietary Fiber 6g 21%
Total Sugars 2g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 12g
Protein 5g
Vitamin D 0mcg 0%
Calcium 31.1mg 2%
Iron 1.6mg 10%
Potassium 390mg 8%
Vitamin A 29.5mcg 4%
Vitamin C 10.8mg 10%
Vitamin E 0.8mg 6%
Vitamin K 10.7mcg 10%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 2.3mg 15%
Vitamin B6 0.2mg 6%
Folate 58.6mcg 15%
Vitamin B12 0mcg 0%
Biotin 1.8mcg 6%
Chloride 27mg 2%
Pantothenate 0.3mg 0%
Phosphorus 106mg 8%
Iodine 0mcg 0%
Magnesium 34.3mg 8%
Zinc 0.6mg 10%
Selenium 1.3mcg 2%
Copper 0.2mg 20%
Manganese 0.3mg 15%
Chromium 0.3mcg 0%
Molybdenum 2.3mcg 4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Low Sodium Black Beans (black Beans, Water, Sea Salt), Tomatoes, Whole Corn, Garlic, Chili Powder, Parsley, Cayenne Pepper.

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