1 serving (100 grams) contains 200 calories, 7.0 grams of protein, 6.0 grams of fat, and 30.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
500 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15 g | 19% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1000 mg | 43% | |
| Total Carbohydrates | 75 g | 27% | |
| Dietary Fiber | 12.5 g | 44% | |
| Sugars | 5 g | ||
| protein | 17.5 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 125 mg | 9% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 750 mg | 15% | |
* 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 taquitos
Black bean taquitos are a popular dish originating from Mexican cuisine. They consist of black beans, often spiced with cumin, garlic, and chili powder, wrapped in a corn tortilla and baked or fried until crispy. Black beans are a nutritional powerhouse, providing a rich source of plant-based protein, dietary fiber, and essential micronutrients such as folate, magnesium, and iron. Corn tortillas typically contribute complex carbohydrates, making black bean taquitos both satisfying and energy-rich. When prepared with minimal oil, these can be a nutritious and flavorful addition to a balanced diet.
Health Benefits
- Black beans are high in dietary fiber (15 grams per cup cooked), which supports digestive health and helps regulate blood sugar levels.
- Black beans contain plant-based protein (15 grams per cup cooked), an excellent alternative for maintaining muscle mass and cell repair in vegetarian diets.
- Rich in folate (64% of the Daily Value per cup cooked), black beans support healthy red blood cell production and prevent neural tube defects during pregnancy.
- Corn tortillas are a gluten-free source of complex carbohydrates, providing sustained energy release and supporting physical activity.
- Black beans are a good source of antioxidants such as anthocyanins, which help reduce inflammation and support cardiovascular health.
Dietary Considerations
Selection and Storage
Store cooked black bean taquitos in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to maintain crispiness.
Common Questions About Black bean taquitos Nutrition
Are black bean taquitos high in protein?
Black bean taquitos typically contain around 4-6 grams of protein per serving (about 2 taquitos), depending on the recipe or brand. This protein primarily comes from the black beans, which are a plant-based source rich in amino acids, though slightly lower in protein compared to animal-based options.
Can I eat black bean taquitos on a keto diet?
Black bean taquitos are not ideal for a keto diet as black beans are moderately high in carbohydrates, with around 20 grams of carbs per half cup. If you’re following a strict keto diet, consider using alternatives like cauliflower or cheese wraps for lower-carb versions.
What are the health benefits of eating black bean taquitos?
Black bean taquitos offer several health benefits, including being a good source of dietary fiber (around 6 grams per serving), which supports digestion and heart health. They also provide key nutrients like Vitamin B6, magnesium, and iron. However, calorie content can be moderate to high depending on added ingredients, such as cheese or fried preparation, so balance them within your daily intake.
How many black bean taquitos should I eat in one serving?
A recommended serving size is typically 2 taquitos, depending on their size, which usually amounts to around 150-250 calories. This portion provides a balance of nutrients without exceeding calorie recommendations for a snack or side dish.
How do black bean taquitos compare to chicken taquitos in nutrition?
Black bean taquitos tend to be higher in fiber and lower in saturated fat compared to chicken taquitos, making them a healthier choice for heart health. However, chicken taquitos often have higher protein content, as chicken provides about 20-25 grams of protein per serving, while black beans provide roughly 4-6 grams.
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.
