Baleada

Snack

Item Rating: 76/100

1 serving (200 grams) contains 350 calories, 12.0 grams of protein, 10.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		705.9 mg	30%
Total Carbohydrates		58.8 g	21%
	Dietary Fiber	9.4 g	33%
	Sugars	2.4 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		2.9 mg	16%
Potassium		470.6 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 106 cal (26.7%)

Protein: 56 cal (14.2%)

Carbs: 235 cal (59.1%)

About Baleada

Baleada is a traditional Honduran dish consisting of a thick, handmade flour tortilla folded and filled with various ingredients. The classic version includes refried red beans, crema (similar to sour cream), and crumbled cheese, though additions like eggs, avocado, or meat can make it more protein-rich. Its origin lies in Honduran street food culture, celebrated for its simplicity and nutrient balance. A typical baleada provides approximately 175 calories, 6g of protein, 25g of carbohydrates, 5g of fat, and 4g of fiber, alongside small amounts of calcium (75mg), iron (1.25mg), and vitamin C (2.5mg), making it a relatively balanced meal when consumed in moderation. It pairs well with fresh vegetables or fruit for added vitamins.

Health Benefits

• High in dietary fiber (4g) from the beans, which supports digestive health and promotes satiety.
• Provides a source of plant-based protein (6g), which is essential for muscle maintenance and repair.
• Contains calcium (75mg) from dairy ingredients such as crema and cheese, supporting bone health and proper nerve function.

Dietary Considerations

Allergens: Contains gluten (from flour tortilla), dairy (from crema and cheese), possible egg or meat additions

Suitable for: Vegetarian (if no meat is added), high-fiber diets

Not suitable for: Vegan diets (unless dairy and egg are replaced with alternatives), gluten-free diets (unless made with gluten-free tortillas)

Selection and Storage

Store individual components (beans, tortillas, crema) separately in airtight containers in the refrigerator for up to 3 days. Reheat tortillas on a skillet and assemble fresh for optimal flavor and texture.

Common Questions About Baleada Nutrition

Is baleada high in protein?

Baleadas contain 6 grams of protein per serving, making them a moderate source of protein. This amount is primarily derived from the beans and any additional toppings like cheese or eggs, which are common in this dish.

Can I eat baleada on a keto or low-carb diet?

Baleadas are generally not suitable for keto or low-carb diets, as they contain 25 grams of carbohydrates per serving. The flour tortilla is the main source of carbs, and even with modifications, it would be challenging to fit it into a strict low-carb meal plan.

What are the health benefits or concerns of eating baleada?

Baleadas provide a good source of fiber (4 grams per serving) due to the beans, which support digestive health. However, they contain 300 milligrams of sodium per serving, which may be a concern for individuals watching their sodium intake. Additionally, calorie content (175 per serving) can add up depending on portion size and toppings.

What is the recommended serving size for baleadas?

A single serving of baleada typically includes one standard-size tortilla with basic fillings like beans and cheese. If adding protein-rich toppings like eggs or meat, one serving should generally suffice as part of a balanced meal.

How does baleada compare to a taco or burrito?

Baleadas are simpler and lighter compared to tacos or burritos, with fewer ingredients and a single folded tortilla. Unlike tacos or burritos, baleadas usually feature a thicker flour tortilla and are filled with refried beans, cheese, and optional toppings like eggs or avocado.

Data Sources & Scientific References