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Nutrition Facts
Servings Per Recipe: 24
Serving Size: 1 serving
Amount Per Serving
  • Calories 68.8
  • Total Fat 2.8 g
  • Saturated Fat 0.4 g
  • Polyunsaturated Fat 0.5 g
  • Monounsaturated Fat 1.6 g
  • Cholesterol 0.0 mg
  • Sodium 122.8 mg
  • Potassium 169.9 mg
  • Total Carbohydrate 9.4 g
  • Dietary Fiber 2.9 g
  • Sugars 0.1 g
  • Protein 2.6 g
  • Vitamin A 1.6 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 2.8 %
  • Vitamin C 5.5 %
  • Vitamin D 0.0 %
  • Vitamin E 1.7 %
  • Calcium 1.0 %
  • Copper 3.8 %
  • Folate 12.2 %
  • Iron 3.8 %
  • Magnesium 5.5 %
  • Manganese 7.5 %
  • Niacin 2.3 %
  • Pantothenic Acid 2.7 %
  • Phosphorus 4.8 %
  • Riboflavin 2.3 %
  • Selenium 0.7 %
  • Thiamin 4.8 %
  • Zinc 2.5 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Cowboy Caviar

View the full Cowboy Caviar Recipe & Instructions
Submitted by: JANAE55

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Cowboy Caviar

30 calories of Beans, black, (0.13 cup)

12 calories of Avocados, California (Haas), (0.04 fruit without skin and seeds)

11 calories of Yellow Sweet Corn, Canned, (0.08 cup)

10 calories of Olive Oil, (0.08 tbsp)

3 calories of Oil and Vinegar Salad Dressing, (0.04 tbsp)

2 calories of Onions, raw, (0.04 cup, chopped)

2 calories of Red Ripe Tomatoes, (0.04 cup, chopped or sliced)

0 calories of Lime Juice, (0.04 fl oz)

0 calories of Salt, (0.04 tsp)

0 calories of Cilantro, raw, (0.17 tbsp)


Nutrition & Calorie Comments  

Loved this and so did everyone else! Added a bit of sugar as suggested below, not sure if it needed it or not. I love avocado so I put 2 in. And I didn't have red wine vinegar, so I used white and it was delish! Took more than 10 minutes of prep time, but well worth it and will make again! Submitted by:
LSTILLE

(7/5/13)
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Everybody loved this meal! Great for summer bbq and outside dinning! Real easy to make and packed full of healthy protein. I substituted the corn with chic peas. Submitted by:
KAM1956

(7/4/13)
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Suggest frozen corn instead of canned. Tastes much better and lowers sodium. No need for oil and vinegar; neither are traditional in SW salsas. Increase the lime juice to compensate for loss of vinegar. Add chopped fresh chili's to taste. My chef son-in-law makes it that way. Excellent stuff! Submitted by:
TMHOOPER

(7/3/13)
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Try water chestnuts to take down the calorie count Submitted by:
TAMMYLEE83

(1/21/12)
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I think the olive oil is key, also it helps with the carb count to add a healthy oil. Submitted by:
JANNEBARN

(12/4/11)
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I use a whole sweet onion instead of the red onion, I add a dash of garlic powder, a can of pinto beans 2 stalks of finely chopped celery and add red or yellow pepper finely chopped. Instead of sugar I use the Stevia equivalant. Stand back everyone goes crazy! It's also great on nachos! Submitted by:
DOMESTIC911

(12/2/11)
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I am so glad I found this recipe. I changed it up to suit my taste and make it all the time. Instead of avacado I use zucchini, and use fat free italian dressing instead of making the dressing. Fantastic. Submitted by:
HOCKEYMOM173

(2/3/11)
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Good even without the avocado.
Make ahead by mixing all but avocado. Letting this marinate in refrig for several days lets beans/corn soften so it becomes more salsa-y.

Added garlic and jalapeno, pinch of cumin.
Made pepper be a mix of black & cayenne.
Reduced salt to 1/2 tsp.
Submitted by:
SKIPSIDE

(1/14/11)
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Used blackeye peas instead of black beans for the New Years tradition! Did not use chips--served as a side dish. The corn gave it a lovely sweetness, but think I will reduce the amount of corn in half next time to keep the calories more in check for a full size serving. Submitted by:
BENDIEB

(1/3/11)
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Outstanding recipe! I read through the "tips", kept avocado on the side, only to add when serving,I added cumin and 3 gloves of garlic shredded, used reduced balsamic instead of red wine vinegar(because i had that on hand, used SPIKE seasoning instead of salt..diced peppers/jalepino next time!! Mmmm Submitted by:
TENS_ACE52

(1/2/11)
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Always a hit! I have mixed the beans-black and black eyed (rinsed) and used frozen corn to cut down on sodium. This is great as a side dish, over fish and pork, or an appetizer. Submitted by:
TVILLEKNEES

(1/1/11)
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We make this same dish all the time. Without chips, it is very heathy and low calorie. We make it with apple cider vinegar and add two jalapenos (without seeds) for flavor. Submitted by:
DADDIO01

(9/22/10)
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I have a similar recipe I love. It uses balsamic vinegar instead of red wine. Otherwise it's identical to this recipe. Rinse canned beans, heat them in the microwave, and rinse them again to reduce the salt in them by up to 1/3.
I serve this at parties and it's always completely gone at the end.
Submitted by:
AL2032SIO22H2O

(9/21/10)
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A fabulous recipe: low-cal, full of fiber and vitamins, easy to make !!! Submitted by:
KELLYKATULA

(8/14/10)
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great recipe, I also added 1/2 t sugar Submitted by:
KCROWN08

(7/16/10)
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