Boiled bean tamale

Lunch

Item Rating: 76/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 6.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		634.9 mg	27%
Total Carbohydrates		63.5 g	23%
	Dietary Fiber	7.9 g	28%
	Sugars	3.2 g
protein		12.7 g	25%
Vitamin D		0 mcg	0%
Calcium		79.4 mg	6%
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: 85 cal (21.9%)

Protein: 50 cal (13.0%)

Carbs: 254 cal (65.1%)

About Boiled bean tamale

Boiled bean tamales are a traditional dish originating from Central and South America, especially prevalent in Mexican cuisine. The dish consists of masa (a dough made from ground corn) and a filling of boiled beans, wrapped in corn husks and steamed. Tamales are rich in plant-based protein, complex carbohydrates, and dietary fiber due to the beans and corn used. They also provide essential vitamins such as folate, magnesium, and iron. These tamales are generally low in fat and can be modified to fit a variety of diets. Depending on preparation, they can serve as an excellent energy-boosting meal or snack with a well-rounded nutritional profile.

Health Benefits

• Rich in plant-based protein from beans, which aids in muscle repair and immune function.
• High in dietary fiber, promoting healthy digestion and supporting heart health.
• Provides folate, a B-vitamin critical for cell division and pregnancy health (1 cup of boiled beans can provide up to 30% of the daily recommended folate).
• Contains magnesium, which is essential for bone health and nervous system function.
• Low glycemic index, which helps regulate blood sugar levels.

Dietary Considerations

Allergens: Contains corn (potential allergen in masa), legumes (beans)

Suitable for: Vegetarian, vegan, gluten-free (if masa is certified gluten-free)

Not suitable for: Soy-free diets (depending on bean variety), individuals with corn allergies

Selection and Storage

Store cooked tamales in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat by steaming or microwaving wrapped in a damp paper towel.

Common Questions About Boiled bean tamale Nutrition

Is boiled bean tamale high in protein?

Boiled bean tamales typically contain moderate protein due to the beans, offering around 6-8 grams of protein per tamale depending on the recipe. They are a good plant-based protein source, making them a great addition to vegetarian and vegan diets.

Can I eat boiled bean tamale on a keto diet?

Boiled bean tamales are not suitable for a keto diet as they generally contain a significant amount of carbohydrates from both beans and masa (corn dough). Depending on preparation, a single tamale can have around 20-30 grams of carbs.

What are the health benefits of boiled bean tamale?

Boiled bean tamales can provide fiber, plant-based protein, and essential nutrients such as folate and iron from the beans. However, they may also be high in sodium depending on preparation, so it's best to check recipes or avoid excess salt when making them.

What is the recommended serving size for boiled bean tamale?

A typical serving size is one tamale, which usually contains about 150-200 calories. Depending on your meal plan, two tamales can be paired with a side of vegetables or a salad for a balanced meal.

How does boiled bean tamale compare to meat tamales?

Boiled bean tamales are lower in calories and saturated fat compared to meat tamales but may have slightly more carbohydrates due to the beans' natural starches. They are a great alternative for those seeking vegetarian or vegan options without compromising flavor.

Data Sources & Scientific References