Beans quesadilla

Lunch

Item Rating: 71/100

1 serving (150 grams) contains 350 calories, 12.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		555.6
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	9.5 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		31.7 mg	10%
Sodium		952.4 mg	41%
Total Carbohydrates		63.5 g	23%
	Dietary Fiber	9.5 g	33%
	Sugars	3.2 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		317.5 mg	24%
Iron		4.0 mg	22%
Potassium		476.2 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: 214 cal (39.4%)

Protein: 76 cal (14.0%)

Carbs: 254 cal (46.7%)

About Beans quesadilla

Beans quesadillas are a popular dish originating from Mexican cuisine, consisting of tortillas filled with refried beans, cheese, and sometimes vegetables or spices. They are typically pan-fried until the tortilla is crispy and the filling is warm and melted. Nutritionally, they are a good source of protein from beans and cheese, as well as fiber from the beans and tortillas (particularly if whole-grain tortillas are used). Additionally, they provide calories and energy from carbohydrates and fats. The specific nutrient profile will vary depending on the type of beans, cheese, and tortillas used, but they generally offer a balance of macronutrients suitable for most diets when prepared with moderate portions of fats and salt.

Health Benefits

• Rich in plant-based protein from beans, which supports muscle repair and maintenance.
• Provides dietary fiber from beans and tortillas, aiding in digestive health and promoting fullness.
• Good source of calcium from the cheese, which supports bone health and nerve function.
• Contains antioxidants like polyphenols in beans, which help reduce oxidative stress and inflammation.
• Offers complex carbohydrates from tortillas, providing sustained energy levels.

Dietary Considerations

Allergens: Contains dairy (cheese), gluten (in flour tortillas, if applicable)

Suitable for: Vegetarian

Not suitable for: Vegan (unless replacing cheese with plant-based alternatives), gluten-free (unless using gluten-free tortillas), lactose-intolerant (unless using lactose-free cheese)

Selection and Storage

Store cooked quesadillas in an airtight container in the refrigerator for up to 3 days. Reheat them in a skillet or oven for best results, as microwaving may make them soggy.

Common Questions About Beans quesadilla Nutrition

How many calories and how much protein does a beans quesadilla have?

A typical beans quesadilla made with one medium flour tortilla, 1/2 cup of black beans, and a 1/4 cup of shredded cheese contains approximately 300-350 calories, 12-15 grams of protein, and around 8-10 grams of fat. The exact values depend on the type of tortilla and cheese used.

Is a beans quesadilla suitable for a keto or low-carb diet?

A traditional beans quesadilla is not ideal for a keto or low-carb diet due to the high carbohydrate content in tortillas and beans, which can add up to about 40-50 grams of carbs per serving. Low-carb alternatives like using almond flour tortillas or reducing the portion of beans may make it more keto-friendly.

What are the health benefits and potential concerns of eating a beans quesadilla?

Beans quesadillas provide a good source of plant-based protein, fiber, and nutrients such as iron, folate, and magnesium. However, they can be high in sodium if prepackaged ingredients like canned beans or processed cheese are used. Opt for low-sodium versions and whole-grain tortillas for a healthier option.

What is the recommended portion size for a beans quesadilla?

A reasonable portion size for a beans quesadilla is one medium-sized quesadilla (approximately 6-inch tortilla) with around 1/2 cup of beans and a small amount of cheese, which serves as a balanced meal. Pair with a side of fresh vegetables or salad for additional nutrients and fiber.

How does a beans quesadilla compare to a chicken quesadilla nutritionally?

Beans quesadillas are higher in dietary fiber (around 7-8 grams per serving) than chicken quesadillas but slightly lower in protein. Chicken quesadillas typically provide more protein (17-20 grams per serving) with less fiber. Both can be part of a well-rounded diet, but beans are a better plant-based option for vegetarians and vegans.

Data Sources & Scientific References