Bean enchilada

Dinner

Item Rating: 76/100

1 serving (200 grams) contains 350 calories, 15.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		941.2 mg	40%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	9.4 g	33%
	Sugars	5.9 g
protein		17.6 g	35%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		3.5 mg	19%
Potassium		588.2 mg	12%

* 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 (27.4%)

Protein: 70 cal (18.1%)

Carbs: 211 cal (54.5%)

About Bean enchilada

A bean enchilada is a traditional Mexican dish consisting of corn tortillas filled with seasoned beans, vegetables, and often topped with enchilada sauce and cheese. This dish is a staple in Mexican cuisine and has gained global popularity due to its robust flavors and nutritional value. Bean enchiladas are an excellent source of plant-based protein, dietary fiber, and essential micronutrients. Depending on the recipe, they can be customized to include spinach, bell peppers, tomatoes, and whole beans, boosting their vitamin and mineral content. A typical serving (about 200 grams) provides around 12-15 grams of protein, 8-10 grams of fiber, and a wealth of nutrients like iron, folate, and magnesium while being relatively moderate in calories.

Health Benefits

• Rich in dietary fiber, aiding in digestion and promoting gut health—one serving provides approximately 30-40% of the daily fiber requirement.
• High in plant-based protein from beans, which supports muscle repair and overall health.
• Good source of iron (around 2-3 mg per serving), essential for oxygen transport and preventing anemia.
• Contains folate (about 50-60 mcg per serving), crucial for DNA synthesis and cell repair.
• Provides magnesium (approximately 50 mg per serving), supporting bone health and nerve function.

Dietary Considerations

Allergens: Contains dairy (if cheese is included), soy (if using soy-based cheese or beans processed with soy)

Suitable for: Vegetarian, flexitarian, mediterranean diet

Not suitable for: Vegan (if cheese or animal-based toppings are used), gluten-free (if made with standard wheat tortillas)

Selection and Storage

Store leftover bean enchiladas in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave to maintain the texture of the tortillas.

Common Questions About Bean enchilada Nutrition

How much protein and calories does a bean enchilada usually have?

A standard bean enchilada typically contains around 10-15 grams of protein and about 250-400 calories, depending on the recipe and portion size. Black beans or pinto beans are the main source of protein, while tortillas and the cheese contribute to the calorie count.

Is a bean enchilada suitable for a vegan diet?

A bean enchilada can be made vegan if you use dairy-free cheese or omit it entirely, and ensure the tortillas do not contain animal products such as lard. Beans are naturally vegan, making it a great base for a plant-based dish.

What are the health benefits of eating a bean enchilada?

Bean enchiladas provide dietary fiber, which supports digestive health, and plant-based protein that aids in muscle repair. Beans are also a good source of iron, magnesium, and folate, while tomato-based sauces often add vitamin C and antioxidants.

How many bean enchiladas should I eat per serving?

For a balanced meal, 1-2 bean enchiladas are typically recommended, paired with a side of vegetables or salad to ensure adequate nutrients are consumed. Adjust the portion size based on your daily caloric needs and activity levels.

How does a bean enchilada compare to a chicken enchilada in terms of nutrition?

A bean enchilada generally contains more fiber due to the beans, while a chicken enchilada has higher protein content. Bean enchiladas are usually lower in saturated fat, making them a heart-healthier choice, especially if made with whole-grain tortillas.

Data Sources & Scientific References