Black bean flautas

Appetizer

Item Rating: 78/100

1 serving (150 grams) contains 300 calories, 10.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		15.9 g	20%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		7.9 mg	2%
Sodium		793.7 mg	34%
Total Carbohydrates		63.5 g	23%
	Dietary Fiber	12.7 g	45%
	Sugars	3.2 g
protein		15.9 g	31%
Vitamin D		0 mcg	0%
Calcium		158.7 mg	12%
Iron		3.2 mg	17%
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: 143 cal (31.1%)

Protein: 63 cal (13.8%)

Carbs: 254 cal (55.1%)

About Black bean flautas

Black bean flautas are a popular dish in Mexican cuisine, consisting of tortillas tightly rolled around a filling of mashed black beans and then fried or baked until crispy. Black beans, the star ingredient, are a nutrient-dense legume high in protein and fiber while being low in fat. They also provide essential vitamins and minerals such as folate, magnesium, and iron. Paired with tortillas (often made from corn or wheat), this dish offers a good balance of carbohydrates and plant-based protein. Although often served with garnishes like guacamole, salsa, or sour cream, the nutritional profile of black bean flautas can vary depending on preparation methods and toppings. When baked rather than fried, they can be a healthier choice, suitable for many diets.

Health Benefits

• Rich in dietary fiber (15.2g per cooked cup of black beans) which supports gut health and aids in digestion.
• Source of plant-based protein (15.2g per cooked cup of black beans) which helps in muscle repair and growth, making it a good option for vegetarians.
• High in folate (256 mcg per cooked cup of black beans), a key nutrient for healthy cell formation and particularly important during pregnancy.
• Contains magnesium (120 mg per cooked cup of black beans), which supports bone health and helps regulate muscle and nerve function.
• Low in fat and contains no cholesterol, making it heart-healthy and supportive of maintaining balanced blood cholesterol levels.

Dietary Considerations

Allergens: Contains wheat (if using flour tortillas)

Suitable for: Vegetarian, vegan (if no animal-based toppings), gluten-free (if using corn tortillas)

Not suitable for: Gluten-free (if using wheat tortillas), low-carb diets (due to carbohydrates in beans and tortillas)

Selection and Storage

Store cooked flautas in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain crispness, or freeze uncooked for later use.

Common Questions About Black bean flautas Nutrition

Are Black Bean Flautas high in protein?

Black Bean Flautas provide a moderate amount of plant-based protein. On average, one serving (2 flautas) contains about 10-12 grams of protein, primarily from the black beans, making them a good option for vegetarians seeking a protein-rich meal.

Can I eat Black Bean Flautas on a keto diet?

Black Bean Flautas are generally not suitable for a keto diet because black beans and the tortillas used in flautas are relatively high in carbohydrates. A single serving can contain 20-30 grams of carbs, depending on preparation, which exceeds keto-friendly carb limits.

What are the health benefits of Black Bean Flautas?

Black Bean Flautas are rich in dietary fiber (about 7-10 grams per serving), which supports digestive health and helps regulate blood sugar levels. Additionally, they provide essential nutrients like iron, magnesium, and B vitamins from the black beans, making them a nutritious choice for plant-based eaters.

How many Black Bean Flautas should I eat per serving?

A serving size typically consists of 2 flautas, which amounts to approximately 300-400 calories, depending on the recipe and toppings. Pair them with a fresh salad or vegetables to create a balanced meal without overconsumption.

How do Black Bean Flautas compare to traditional meat-filled flautas?

Black Bean Flautas are lower in saturated fat and calories compared to meat-filled flautas while offering more fiber and plant-based protein. They are ideal for vegetarians or anyone looking to decrease meat consumption while enjoying a flavorful dish.

Data Sources & Scientific References