Charro beans

Legume

Item Rating: 80/100

1 serving (150 grams) contains 200 calories, 10.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		946.4 mg	41%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	12.6 g	45%
	Sugars	3.2 g
protein		15.8 g	31%
Vitamin D		0 mcg	0%
Calcium		78.9 mg	6%
Iron		3.2 mg	17%
Potassium		630.9 mg	13%

* 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: 71 cal (22.0%)

Protein: 63 cal (19.5%)

Carbs: 189 cal (58.5%)

About Charro beans

Charro beans, or 'frijoles charros,' are a traditional Mexican dish commonly prepared with pinto beans simmered in a flavorful broth alongside ingredients such as onions, garlic, tomatoes, chili peppers, and various seasonings. Often, meats like chorizo, bacon, or ham are added, making it a hearty and protein-rich dish. Pinto beans, the main ingredient, are an excellent plant-based source of protein, fiber, iron, folate, magnesium, and potassium. Charro beans are typically enjoyed as a side dish or main course in Mexican cuisine and are recognized for their robust flavor and nutritional richness due to the combination of legumes and vegetables.

Health Benefits

• Rich in fiber (15 grams per cup of pinto beans), which supports healthy digestion and reduces cholesterol levels.
• A good source of protein (15 grams per cup of pinto beans), supporting muscle health and repair.
• Contains potassium (746 mg per cup of pinto beans), essential for maintaining healthy blood pressure levels.
• Provides iron (3.57 mg per cup of pinto beans), which is crucial for red blood cell production and preventing anemia.
• Offers folate (294 mcg per cup of pinto beans), a vital nutrient for cell growth and repair, particularly important during pregnancy.

Dietary Considerations

Allergens: Contains pork (if included), onions (common sensitivity), garlic (common sensitivity)

Suitable for: Vegetarian diets (if no meat is added), gluten-free diets (if prepared without cross-contaminated ingredients)

Not suitable for: Vegan diets (if meats or animal-derived ingredients are used), low-sodium diets (if heavily salted or processed meats are added)

Selection and Storage

Store cooked charro beans in an airtight container in the refrigerator for up to 3-4 days. Freeze for longer storage, ensuring you leave space for liquid expansion. Reheat thoroughly before eating.

Common Questions About Charro beans Nutrition

Are Charro Beans high in protein?

Charro Beans are a good source of plant-based protein, providing about 7-9 grams of protein per cup, depending on the recipe. They also contain fiber, making them an excellent choice for vegetarians and vegans seeking protein-rich options.

Can I eat Charro Beans on a keto diet?

Charro Beans are not ideal for a strict keto diet since beans are relatively high in carbohydrates. A cup of Charro Beans can contain around 30-40 grams of carbohydrates, which exceeds typical keto limits. However, they may fit into a moderate low-carb diet depending on portion size.

Are Charro Beans healthy to eat regularly?

Charro Beans can be a healthy choice as they are rich in dietary fiber, protein, and essential minerals like iron, magnesium, and potassium. However, they may contain added salt or fatty ingredients like bacon, so opt for homemade versions or check the labels to ensure a balanced intake.

How much Charro Beans should I eat per serving?

A typical serving size for Charro Beans is 1 cup, providing approximately 200-250 calories. This portion size offers a balanced mix of fiber and nutrients without overloading on calories but should be adjusted depending on your dietary goals.

How do Charro Beans compare to other bean dishes like refried beans?

Charro Beans are traditionally cooked whole with flavorful ingredients like tomatoes, onions, and spices, whereas refried beans are mashed and often contain added fats like lard. Charro Beans generally offer a fresher texture and less fat, making them a slightly healthier option depending on the recipe.

Data Sources & Scientific References