Bean and cheese enchilada

Lunch

Item Rating: 69/100

1 serving (200 grams) contains 320 calories, 14.0 grams of protein, 12.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		376.5
% Daily Value*
Total Fat		14.1 g	18%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		23.5 mg	7%
Sodium		941.2 mg	40%
Total Carbohydrates		41.2 g	14%
	Dietary Fiber	7.1 g	25%
	Sugars	3.5 g
protein		16.5 g	33%
Vitamin D		0 mcg	0%
Calcium		235.3 mg	18%
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: 126 cal (35.5%)

Protein: 66 cal (18.5%)

Carbs: 164 cal (46.1%)

About Bean and cheese enchilada

Bean and cheese enchiladas are a traditional Mexican dish consisting of tortillas filled with beans and cheese, then rolled and baked with a savory tomato-based enchilada sauce. Originating from Mexican cuisine, enchiladas are celebrated for their versatility and nutritional content. Beans, a key component of this dish, are high in plant-based protein, fiber, and essential micronutrients like folate and magnesium. Cheese provides calcium, protein, and vitamin D, though it can also add saturated fat. As prepared with whole ingredients, this dish can offer a balanced combination of carbohydrates, protein, and fats, supporting energy and nutrition for everyday meals. Variations exist with added vegetables or different types of beans to enhance nutritional diversity.

Health Benefits

• Rich in dietary fiber from beans, which supports gut health and promotes regular digestion.
• High in plant-based protein, primarily from beans, aiding in muscle repair and growth.
• Provides calcium and vitamin D from cheese, which are essential for strong bones and teeth.

Dietary Considerations

Allergens: Contains dairy, gluten (if using wheat-based tortillas)

Suitable for: Vegetarian diets, high-protein diets

Not suitable for: Vegan diets, gluten-free diets without modification

Selection and Storage

Store leftover enchiladas in an airtight container in the refrigerator for up to 3 days. To reheat, bake in the oven at 350°F until heated through, or microwave for convenience.

Common Questions About Bean and cheese enchilada Nutrition

How many calories and protein are in a bean and cheese enchilada?

A typical bean and cheese enchilada contains approximately 300-400 calories and about 12-15 grams of protein, depending on portion size and ingredients. It is also a good source of calcium due to the cheese but may be high in sodium.

Is a bean and cheese enchilada suitable for a keto diet?

Bean and cheese enchiladas are generally not suitable for a keto diet as they contain beans, tortillas, and possibly other carb-heavy ingredients. A standard serving can have upwards of 20-30 grams of net carbs.

Are bean and cheese enchiladas healthy?

Bean and cheese enchiladas can provide protein, fiber, and calcium, but they may also be high in sodium, saturated fat, and calories due to the cheese and sauce. Pairing them with a side salad can help balance the meal nutritionally.

What is a recommended serving size for bean and cheese enchiladas?

A recommended serving size is typically one enchilada, which is around 6-8 ounces. This provides a balanced portion of protein and carbs while leaving room for side dishes like fresh vegetables or a small salad.

How do bean and cheese enchiladas compare to chicken enchiladas?

Bean and cheese enchiladas are higher in fiber due to the beans but may have less protein compared to chicken enchiladas, which can contain 20-25 grams of protein per serving. Chicken enchiladas may also be lower in carbs if beans are omitted.

Data Sources & Scientific References