Colombian black bean tamale

Lunch

Item Rating: 79/100

1 serving (200 grams) contains 350 calories, 12.0 grams of protein, 10.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		705.9 mg	30%
Total Carbohydrates		58.8 g	21%
	Dietary Fiber	9.4 g	33%
	Sugars	3.5 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		94.1 mg	7%
Iron		2.9 mg	16%
Potassium		529.4 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: 106 cal (26.7%)

Protein: 56 cal (14.2%)

Carbs: 235 cal (59.1%)

About Colombian black bean tamale

Colombian black bean tamales, a traditional dish from Colombia, are wrapped in banana leaves and typically made from a mix of masa (corn dough), black beans, and seasonings. They are part of Colombian cuisine, often served during festivals or family gatherings. Nutritionally, black bean tamales are a good source of plant-based protein and fiber due to the black beans, while the masa provides carbohydrates for energy. They are naturally gluten-free and rich in micronutrients such as iron, magnesium, and folate, originating from the black beans and corn dough. The preparation involves steaming, which helps retain nutrients, making them a wholesome and balanced dish for various diets.

Health Benefits

• Rich in plant-based protein from black beans, which helps build and repair body tissues.
• High in dietary fiber (approximately 7-9 grams per serving), supporting digestion and healthy cholesterol levels.
• Good source of folate (over 60 mcg per serving from black beans), essential for DNA synthesis and preventing neural tube defects during pregnancy.
• Contains magnesium (about 60 mg per serving), which supports bone health and muscle function.
• Provides complex carbohydrates, offering consistent energy release and blood sugar stability.

Dietary Considerations

Allergens: Contains none typically unless cross-contaminated or depending on added ingredients like cheese or meat

Suitable for: Vegetarian, vegan (if no animal products added), gluten-free

Not suitable for: Low-carb, grain-free, legume-free

Selection and Storage

Store cooked tamales in an airtight container in the refrigerator for up to 5 days. To reheat, steam them again or microwave with a damp paper towel to retain moisture.

Common Questions About Colombian black bean tamale Nutrition

Is a Colombian Black Bean Tamale high in protein?

Colombian Black Bean Tamales are a decent source of plant-based protein due to the black beans used. On average, one tamale contains about 8-10 grams of protein, depending on its size and preparation method. This makes it a good choice for those looking to incorporate more plant protein into their meals.

Can I eat a Colombian Black Bean Tamale on a keto diet?

Colombian Black Bean Tamales are not ideal for a keto diet. Traditional tamales are made with corn masa, which is high in carbohydrates, containing roughly 20-25 grams of net carbs per tamale. This makes them unsuitable for low-carb or strict ketogenic diets.

What are the health benefits or concerns of eating Colombian Black Bean Tamales?

Colombian Black Bean Tamales can be a nutritious option as they provide dietary fiber, plant-based protein, and essential minerals like magnesium and potassium from the black beans. However, they can be high in carbohydrates and sodium if made with salted masa or fillings. Moderation is key, and pairing with fresh vegetables can balance the meal.

What is an appropriate serving size for a Colombian Black Bean Tamale?

One medium-sized Colombian Black Bean Tamale is typically an appropriate serving size, containing around 200-250 calories. For a balanced meal, pair it with a side of fresh salad or steamed vegetables. Portion sizes may vary based on your calorie and macronutrient goals.

How do Colombian Black Bean Tamales compare to regular tamales?

Colombian Black Bean Tamales are typically vegetarian and focus on plant-based protein, making them different from regular tamales, which often contain meat. They are also higher in fiber because of the black beans. However, they have a similar calorie and carbohydrate content due to the masa base.

Data Sources & Scientific References