1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 31.5 mg | 10% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 12.6 g | 45% | |
| Sugars | 3.2 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 630.9 mg | 13% | |
* 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 Beans and cheese
Beans and cheese is a versatile pairing found in cuisines worldwide, including Mexican, Mediterranean, and American. Beans are an excellent plant-based protein source with high fiber content and a range of nutrients like folate, manganese, and magnesium. Cheese, made from animal milk, is rich in protein, fats, and calcium. Together, they create a balanced dish combining plant and animal-based proteins, offering energy and essential nutrients. However, the nutritional profile varies based on the type of beans (e.g., black beans, kidney beans) and cheese (e.g., cheddar, feta). While this combination is nutritious, it can be calorie-dense if consumed in large portions or with additional high-fat ingredients.
Health Benefits
- Rich in protein: Both beans and cheese provide high-quality protein essential for muscle repair and growth.
- High in calcium: Cheese is an excellent source of calcium, supporting strong bones and teeth.
- Great fiber source: Beans are high in dietary fiber, which promotes healthy digestion and helps maintain stable blood sugar levels.
- Rich in folate: Beans contain folate (vitamin B9), crucial for cell growth and red blood cell production.
- Provides healthy fats: Cheese includes beneficial fats that support brain health and energy production.
Dietary Considerations
Selection and Storage
Store beans in airtight containers and refrigerate cooked beans for up to 5 days. Cheese should be tightly wrapped and kept in the fridge, lasting up to 2-4 weeks based on the type. Avoid freezing as it can alter texture.
Common Questions About Beans and cheese Nutrition
Are beans and cheese high in protein?
Yes, both beans and cheese are good sources of protein. One cup of cooked beans typically contains 13-15 grams of protein depending on the variety, while one ounce of cheese provides 6-8 grams of protein. Together, they can make a protein-rich dish, but note that beans are a plant-based protein and cheese is animal-based.
Can I eat beans and cheese on a keto diet?
Beans are generally not considered keto-friendly due to their high carbohydrate content — for example, black beans have about 40 grams of carbs per cup. Cheese, however, is keto-friendly since it is low in carbs and high in fat. Combining them may not be suitable for strict keto diets but could work in a modified low-carb plan.
Are there health concerns with eating beans and cheese together?
Pairing beans and cheese can be nutritious, but there are some concerns to consider. Cheese can be high in saturated fat and sodium, which could be problematic for heart health if consumed in excess. Additionally, beans may cause bloating or digestive discomfort in some people due to their fiber content. Moderation and balance are key.
What is a healthy serving size for beans and cheese?
A healthy serving would typically be 1/2 cup of cooked beans and about 1 ounce of cheese. This portion provides a balance of protein, fiber, and healthy fats without overloading on calories, which would be around 250-300 calories depending on the type of beans and cheese used.
How do beans and cheese compare to rice and cheese for a meal?
Beans and cheese generally offer more nutrients compared to rice and cheese. Beans provide fiber, protein, and a variety of vitamins and minerals like folate and iron, while rice is primarily a carbohydrate source with less protein and fiber. Combining beans with cheese also provides a more balanced macronutrient profile and keeps you fuller longer.
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.
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.
