Bean tostada

Lunch

Item Rating: 77/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		7.9 mg	2%
Sodium		630.9 mg	27%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	7.9 g	28%
	Sugars	3.2 g
protein		12.6 g	25%
Vitamin D		0 mcg	0%
Calcium		126.2 mg	9%
Iron		3.2 mg	17%
Potassium		473.2 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: 142 cal (37.2%)

Protein: 50 cal (13.2%)

Carbs: 189 cal (49.6%)

About Bean tostada

A bean tostada is a classic Mexican dish consisting of a fried or baked corn tortilla topped with refried beans, vegetables, and often garnished with cheese, salsa, and avocado. It is a nutrient-dense meal delivering a balanced combination of carbohydrates, protein, and healthy fats. Beans, the central ingredient, are an excellent source of plant-based protein and dietary fiber, while the vegetable toppings provide essential vitamins and antioxidants. Typically low in added sugars and high in essential nutrients, this dish offers a flavorful and satisfying option for many diets. Depending on the recipe, a single bean tostada can provide approximately 200-300 calories, with moderate sodium and fat content, making it a reasonable choice for a light yet nutritious meal when consumed in moderation.

Health Benefits

• Rich in dietary fiber from beans, which supports digestive health and helps maintain healthy cholesterol levels.
• Provides plant-based protein from beans, aiding muscle repair and promoting satiety.
• Avocado toppings contribute heart-healthy monounsaturated fats and vitamin E.
• Vegetable toppings supply vitamins such as vitamin C (from tomatoes) and vitamin A (from lettuce or other greens), boosting immunity and vision health.
• Contains complex carbohydrates from the corn tortilla, offering sustainable energy.

Dietary Considerations

Allergens: Contains corn, dairy (if cheese is used)

Suitable for: Vegetarian, high-fiber diets, mediterranean diet

Not suitable for: Gluten-free (unless using certified gluten-free tortillas), dairy-free (unless cheese is omitted or substituted)

Selection and Storage

Store refried beans in an airtight container in the refrigerator for up to 3-4 days. Keep tortillas in a sealed bag or container at room temperature or refrigerate to maintain freshness. Assemble tostadas just before consumption to prevent sogginess.

Common Questions About Bean tostada Nutrition

Is a bean tostada high in protein?

A bean tostada provides a moderate amount of protein, primarily from the beans. On average, a standard bean tostada contains around 6-10 grams of protein, depending on the portion of beans and toppings like cheese. Using additional protein sources like chicken or tofu can help increase this amount.

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

Bean tostadas are generally not suitable for keto or strict low-carb diets due to the high carbohydrate content from both the beans and the tostada shell. On average, a bean tostada can have 20-30 grams of carbs. Using a low-carb tortilla or shell and limiting bean portions could make it more compatible with a low-carb diet.

What are the health benefits or concerns of eating a bean tostada?

Bean tostadas can be a healthy choice, offering dietary fiber, plant-based protein, and essential nutrients like iron and potassium from the beans. However, they may be high in sodium (from refried beans and toppings) and fat if fried shells or excessive cheese are used. Opting for baked shells and fresh ingredients can enhance the nutritional profile.

What is a recommended portion size for a bean tostada?

One tostada shell topped with about 1/3 to 1/2 cup of refried or black beans, along with fresh vegetables and moderate toppings (e.g., cheese, avocado), is a typical serving size. This keeps the calorie count around 250-350 calories, depending on the toppings, which is suitable for a meal or snack.

How does a bean tostada compare to a bean burrito?

A bean tostada is typically lower in calories and carbohydrates compared to a bean burrito because it uses a single crispy tortilla rather than a large flour tortilla wrap. While the bean tostada usually has around 250-350 calories, a bean burrito can range from 400-600 calories due to the larger tortilla size and additional fillings like rice.

Data Sources & Scientific References