1 serving (200 grams) contains 350 calories, 15.0 grams of protein, 12.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 11.8 mg | 3% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 52.9 g | 19% | |
| Dietary Fiber | 9.4 g | 33% | |
| Sugars | 2.4 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 235.3 mg | 18% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 470.6 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
Source of Calories
About Black bean quesadilla
Black bean quesadillas are a popular dish from Mexican cuisine, often made with tortillas, seasoned black beans, cheese, and optional vegetables like peppers and onions. This dish is known for its hearty, savory flavor and balance of protein, fiber, and essential nutrients. Black beans are a rich source of plant-based protein and dietary fiber, contributing to sustained energy and improved digestion. The cheese provides calcium for bone health, while additional vegetables can enhance its vitamin content, including vitamin C and A. A typical serving can be part of a balanced meal, offering a mix of macronutrients along with vital micronutrients like iron, potassium, and folate.
Health Benefits
- High in fiber from black beans, promoting digestive health and reducing cholesterol levels.
- Rich in plant-based protein, supporting muscle repair and overall energy needs.
- Contains folate (B9) in black beans, supporting healthy cell function and preventing anemia.
- Provides calcium from the cheese, essential for maintaining strong bones and teeth.
- Includes potassium from beans, which helps regulate blood pressure and hydration.
Dietary Considerations
Selection and Storage
Store cooked quesadillas in an airtight container in the refrigerator for up to 3 days. Reheat on a stovetop or in the oven for crispiness.
Common Questions About Black bean quesadilla Nutrition
How many calories and how much protein are in a black bean quesadilla?
A typical black bean quesadilla made with one large tortilla, 1/2 cup of black beans, a handful of cheese, and some vegetables has approximately 300-400 calories and contains about 10-12 grams of protein. The exact nutritional content may vary based on the type and portion of ingredients used.
Is a black bean quesadilla suitable for a vegan or vegetarian diet?
A black bean quesadilla can easily be vegetarian if made traditionally with black beans, vegetables, and cheese. To make it vegan, replace regular cheese with plant-based cheese or nutritional yeast. Ensure the tortilla and other ingredients are free from animal products for a fully vegan meal.
What are the health benefits of eating a black bean quesadilla?
Black beans are rich in fiber, plant-based protein, and essential nutrients like iron, magnesium, and folate. Paired with whole-grain tortillas and fresh vegetables, a black bean quesadilla provides a well-rounded source of energy and supports digestion, heart health, and muscle repair. However, excessive cheese can raise saturated fat content, so moderate portions are advised.
What is the recommended portion size for a black bean quesadilla?
A balanced portion of a black bean quesadilla would include one medium-to-large tortilla, about 1/2 cup of black beans, and a moderate amount of cheese and vegetables. This size typically provides one main meal serving and ensures adequate protein, fiber, and calorie control without overloading on fats or carbs.
How does a black bean quesadilla compare to a chicken quesadilla in nutrition?
A black bean quesadilla tends to have more fiber and lower saturated fat compared to a chicken quesadilla. While chicken provides slightly more protein (20-25g per serving), black beans offer about 10-12g of plant-based protein along with added antioxidants and complex carbs. Black bean quesadillas are also a great meatless option for vegetarians or those looking to reduce animal protein intake.
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.
