Black bean taco

Lunch

Item Rating: 81/100

1 serving (150 grams) contains 250 calories, 10.0 grams of protein, 8.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		400.0
% Daily Value*
Total Fat		12.8 g	16%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		640.0 mg	27%
Total Carbohydrates		56.0 g	20%
	Dietary Fiber	12.8 g	45%
	Sugars	3.2 g
protein		16.0 g	32%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		4.0 mg	22%
Potassium		560.0 mg	11%

* 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: 115 cal (28.6%)

Protein: 64 cal (15.9%)

Carbs: 224 cal (55.6%)

About Black bean taco

Black bean tacos are a popular dish in Mexican cuisine, celebrated for their vibrant flavors and nutritional benefits. Typically consisting of black beans, vegetables like lettuce and tomato, cheese, and a tortilla shell, they are often served with seasonings such as cumin and chili powder. Black beans are an excellent source of plant-based protein and dietary fiber, making them a staple in vegetarian diets. They also contain essential nutrients like folate, magnesium, and iron, contributing to their high nutritional profile. The combination of black beans and fresh vegetables makes black bean tacos a balanced dish with complex carbohydrates, protein, and healthy fats when prepared with minimal added oils or processed toppings.

Health Benefits

• Rich in dietary fiber (15g per cup of black beans), promoting digestive health and reducing cholesterol levels.
• Contains high levels of magnesium (60mg per cup), supporting muscle function and heart health.
• Provides plant-based protein (15g per cup), making it ideal for muscle repair and vegetarian diets.
• Offers folate (256mcg per cup), vital for healthy cell growth and preventing anemia.
• Low in saturated fat when prepared with fresh ingredients, supporting heart health.

Dietary Considerations

Allergens: Contains gluten (from certain tortillas), dairy (if cheese is added)

Suitable for: Vegetarian, lactose-free (without cheese or dairy toppings), gluten-free (with certified gluten-free tortillas)

Not suitable for: Vegan (if cheese or sour cream is included), low-carb diets (due to the tortilla)

Selection and Storage

Store cooked black beans in an airtight container in the refrigerator for up to 3 days. Keep tortillas sealed to prevent drying and refrigerate fresh toppings separately.

Common Questions About Black bean taco Nutrition

How much protein and calories does a black bean taco have?

A typical black bean taco contains around 150-200 calories and 6-8 grams of protein, depending on the ingredients and serving size. Black beans are an excellent plant-based protein source, and other components like tortillas or toppings may slightly affect the nutrient profile.

Are black bean tacos suitable for a vegan or vegetarian diet?

Yes, black bean tacos are naturally vegetarian and easily adaptable to a vegan diet, especially when made without dairy-based toppings like cheese or sour cream. Using vegan tortillas and plant-based toppings ensures compatibility with both diets.

What are the health benefits of eating black bean tacos?

Black bean tacos offer several health benefits, including being rich in dietary fiber (around 7-9 grams per serving), which supports digestion and heart health. Black beans also provide essential nutrients like folate, magnesium, iron, and antioxidants, promoting overall wellness.

What is the recommended portion size for black bean tacos?

A recommended portion size would be 2-3 tacos per meal, depending on your caloric needs. Pairing the tacos with fresh vegetables or a side salad can help balance the meal and enhance nutrient intake without exceeding calorie limits.

How do black bean tacos compare to beef tacos nutritionally?

Black bean tacos are lower in saturated fat than beef tacos and offer more dietary fiber, making them a heart-healthier option. However, beef tacos typically provide higher levels of protein per serving (around 10-15 grams compared to 6-8 grams in black bean tacos). The choice depends on dietary goals like reducing fat or prioritizing protein intake.

Data Sources & Scientific References