Bean taco

Lunch

Item Rating: 76/100

1 serving (100 grams) contains 176 calories, 5.8 grams of protein, 7.3 grams of fat, and 23.0 grams of carbohydrates.

Nutrition Information

1 cup (120g)

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.

USDA FoodData - Bean taco Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 79 cal (36.4%)

Protein: 28 cal (12.9%)

Carbs: 110 cal (50.7%)

About Bean taco

Bean tacos are a popular dish in Mexican cuisine, typically featuring a soft or hard tortilla filled with seasoned beans, vegetables, and an array of toppings like salsa, guacamole, and cheese. This dish is known for its nutrient-dense profile, combining plant-based protein from beans with fiber-rich vegetables and healthy fats from avocado. Beans, such as black beans or pinto beans, are staples in many cultures and provide a heart-healthy, low-fat source of protein, fiber, and essential minerals such as magnesium and potassium. With proper ingredient selection, bean tacos can be made suitable for various diets and offer a balanced meal with carbohydrates, protein, and fats that support sustained energy levels and digestive health.

Health Benefits

• Beans are an excellent source of soluble fiber, promoting digestive health and reducing cholesterol levels.
• Rich in plant-based protein, bean tacos support muscle repair and maintenance, especially for vegetarian and vegan diets.
• Beans contain potassium, aiding in blood pressure regulation and overall heart health.
• Vitamin B6 found in beans contributes to brain function and the creation of neurotransmitters like serotonin.
• Low in saturated fat, bean tacos provide a heart-healthy alternative to meat-based options.

Dietary Considerations

Allergens: Contains gluten (from tortillas, if not gluten-free), dairy (if cheese is added), soy (if soy-based meat substitutes are included)

Suitable for: Vegetarian, vegan (if made without cheese), gluten-free (if using gluten-free tortillas)

Not suitable for: High-protein diets (some may prefer animal-based proteins), low-carb diets

Selection and Storage

Store cooked beans and chopped vegetables in airtight containers in the refrigerator for up to 3 days. Assemble tacos just before serving to maintain freshness and prevent sogginess.

Common Questions About Bean taco Nutrition

How much protein and how many calories are in a bean taco?

A typical bean taco contains around 8-10g of protein and 150-200 calories, depending on the recipe and portion sizes. Black or pinto beans are the primary source of protein, while the calorie content can vary depending on the tortilla type and additional toppings like cheese or sour cream.

Are bean tacos compatible with a vegan or vegetarian diet?

Yes, bean tacos are naturally vegetarian and can easily be made vegan by omitting dairy-based toppings like cheese and sour cream. Choose a plant-based tortilla and stick to toppings like guacamole, salsa, or vegan cheese for a fully vegan-friendly meal.

Are there health benefits to eating bean tacos?

Bean tacos are a good source of fiber, plant-based protein, and essential nutrients like iron, potassium, and folate from the beans. However, toppings like cheese or sour cream can add saturated fat, so opting for healthier add-ons like avocado or fresh vegetables can enhance the nutritional profile.

What is the recommended serving size for a bean taco?

One to two bean tacos generally make a suitable meal portion, providing adequate nutrients without excessive calories. For a balanced meal, consider pairing with a side of vegetables or a salad to increase fiber and micronutrient intake.

How do bean tacos compare to beef tacos in terms of nutrition?

Bean tacos are lower in calories and saturated fat compared to beef tacos, making them a healthier choice for heart health. While beef tacos have higher protein content (around 14-20g per taco), bean tacos provide more fiber and are free from cholesterol, which is beneficial for maintaining healthy digestion and overall well-being.

Data Sources & Scientific References

1. USDA FoodData - Bean taco Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →