1 serving (100 grams) contains 176 calories, 5.8 grams of protein, 7.3 grams of fat, and 23.0 grams of carbohydrates.
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Nutrition Information
Calories |
211.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 4.8 mg | 1% | |
| Sodium | 504 mg | 21% | |
| Total Carbohydrates | 27.6 g | 10% | |
| Dietary Fiber | 5.0 g | 17% | |
| Sugars | 0.8 g | ||
| protein | 7.0 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 92.4 mg | 7% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 297.6 mg | 6% | |
* 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
Source of Calories
About Bean and cheese taco
A bean and cheese taco is a popular dish in Mexican and Tex-Mex cuisines, traditionally made with a soft tortilla filled with refried beans and cheese. It is a simple yet flavorful option that can be customized with additional toppings such as salsa, lettuce, or avocado. Nutritionally, it provides a mix of macronutrients: carbohydrates from the tortilla, protein and fiber from the beans, and fats from the cheese. Beans are a rich source of plant-based protein and dietary fiber, while cheese contributes calcium and vitamin B12. On average, a plain bean and cheese taco contains approximately 250–400 calories, depending on the size and ingredients used, making it a filling and energy-sustaining choice for meals or snacks.
Health Benefits
- Rich in dietary fiber from beans, which supports digestion and gut health.
- Provides plant-based protein from beans, essential for muscle repair and overall growth.
- Contains calcium and vitamin B12 from cheese, promoting bone health and red blood cell formation.
Dietary Considerations
Selection and Storage
Store prepared tacos in an airtight container in the refrigerator for up to 2 days. For best texture, reheat tortillas separately to avoid sogginess.
Common Questions About Bean and cheese taco Nutrition
How much protein and calories are in a bean and cheese taco?
A typical bean and cheese taco contains around 12-15 grams of protein and approximately 300-400 calories depending on the size and ingredients such as flour or corn tortillas. It also provides fiber, calcium, and small amounts of iron and vitamin B6.
Can I eat a bean and cheese taco on a keto diet?
Bean and cheese tacos are generally not keto-friendly due to the high carbohydrate content in beans and tortillas. Beans alone have around 20-30 grams of carbs per cup while tortillas (especially flour-based) add additional carbs, making it unsuitable for strict keto diets.
Are bean and cheese tacos healthy?
Bean and cheese tacos can be a nutritious meal when consumed in moderation. Beans are a great source of protein, fiber, and complex carbohydrates, while cheese provides calcium and protein. However, they can be high in sodium and saturated fat depending on the type of cheese and preparation method used.
What is a healthy serving size for a bean and cheese taco?
A healthy serving size is usually one medium-sized taco, which provides a balanced portion of protein, fiber, and carbs while staying within 300-400 calories. Pair it with a side of vegetables or salsa to increase nutritional content without significantly increasing calories.
How does a bean and cheese taco compare to a beef taco for nutrition?
Bean and cheese tacos are typically lower in saturated fat compared to beef tacos, but higher in carbohydrates due to the beans. Beef tacos provide more protein per serving but are often higher in calories and fat. Beans also offer fiber, which beef lacks, making bean and cheese tacos a good choice for digestive health.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Bean and cheese taco DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
