Beans with cheese

Lunch

Item Rating: 79/100

1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		15.9 g	20%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		31.7 mg	10%
Sodium		634.9 mg	27%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	12.7 g	45%
	Sugars	3.2 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		4.0 mg	22%
Potassium		634.9 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

🍯 Low sugar

Source of Calories

Fat: 143 cal (34.9%)

Protein: 76 cal (18.6%)

Carbs: 190 cal (46.5%)

About Beans with cheese

Beans with cheese is a simple dish commonly served in Latin American, Tex-Mex, and vegetarian cuisines, combining cooked beans with shredded or crumbled cheese. Beans, often black, pinto, or kidney beans, are rich in plant-based protein, fiber, and several micronutrients such as folate and magnesium. Cheese adds a source of calcium, protein, and fat to the dish, enhancing its flavor and nutritional density. Together, this pairing creates a balanced meal or side option, offering a good mix of macronutrients and micronutrients, though the sodium content can be high depending on the type of cheese used.

Health Benefits

• Beans are an excellent source of dietary fiber, which helps improve digestive health and supports healthy cholesterol levels.
• Cheese provides calcium, which is crucial for maintaining strong bones and teeth.
• Magnesium in beans contributes to energy production and muscle function, supporting overall physical performance.

Dietary Considerations

Allergens: Contains milk (from cheese)

Suitable for: Vegetarian diet, gluten-free diet

Not suitable for: Vegan diet, lactose-intolerant individuals

Selection and Storage

Store cooked beans in an airtight container in the refrigerator for up to 3 days. Add cheese when reheating to preserve its texture and flavor.

Common Questions About Beans with cheese Nutrition

How much protein and calories are in beans with cheese?

Beans with cheese are a good source of protein, providing around 12-15 grams of protein per one-cup serving, depending on the type of beans and cheese used. This portion also contains approximately 250-300 calories. The dish is also a good source of fiber, calcium, and other essential nutrients like potassium and magnesium.

Can I eat beans with cheese on a keto or low-carb diet?

Beans with cheese are not ideal for a keto or strict low-carb diet, as beans are relatively high in carbohydrates. For example, one cup of cooked beans can contain 30-40 grams of carbs, depending on the variety. While cheese is low in carbs, the total carb content of the dish is usually too high for keto standards.

What are the health benefits or concerns of eating beans with cheese?

Beans with cheese offer health benefits like a good balance of protein, fiber, and healthy fats, which can support energy and digestion. However, the dish may also be high in sodium, especially if using canned beans and regular cheese. Consuming it in moderation and opting for low-sodium or fresh ingredients can help mitigate this concern.

What is a recommended serving size for beans with cheese?

A recommended serving size for beans with cheese is about one cup, which provides a balance of nutrients while keeping calories and sodium in check. To make it a more complete meal, you can pair it with fresh vegetables or a side salad.

How do beans with cheese compare to other protein-rich meals?

Beans with cheese is a more fiber-rich option compared to dishes like grilled chicken or eggs, which primarily deliver protein without significant fiber. However, it tends to be higher in carbs and sodium than lean meats or plant-based protein alternatives like tofu. The choice depends on your dietary goals and preferences.

Data Sources & Scientific References