1 serving (130 grams) contains 120 calories, 7.0 grams of protein, 2.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
218.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 4% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 727.3 mg | 31% | |
| Total Carbohydrates | 36.4 g | 13% | |
| Dietary Fiber | 10.9 g | 38% | |
| Sugars | 1.8 g | ||
| protein | 12.7 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 72.7 mg | 5% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 727.3 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 Frijoles molidos
Frijoles Molidos, Spanish for 'mashed beans,' are a staple dish throughout Latin America, particularly Central America and Mexico. Typically prepared using cooked beans like black beans or pinto beans, they are blended until smooth and seasoned with garlic, onion, salt, and other spices. Known for their high nutritional value, mashed beans are rich in plant-based protein, dietary fiber, and essential micronutrients like iron, magnesium, and folate. Due to their versatility, frijoles molidos can be used as a filling for tacos, a side dish, or a dip for various foods. This dish is an excellent option for those seeking nutrient-dense, low-cost meals, especially in vegetarian and vegan diets.
Health Benefits
- Supports digestive health due to high dietary fiber content (6-8 grams per 1/2 cup).
- Rich in folate, which helps produce DNA and supports healthy cell function (provides about 200 mcg per serving).
- Good source of plant-based protein, aiding muscle repair and growth (approximately 7 grams per 1/2 cup).
Dietary Considerations
Selection and Storage
Once prepared, store frijoles molidos in an airtight container in the refrigerator for up to 3-5 days. They can also be frozen for up to 3 months for longer storage.
Common Questions About Frijoles molidos Nutrition
Is Frijoles Molidos high in protein?
Frijoles Molidos (mashed beans) are a good source of plant-based protein, providing about 8 grams of protein per 1/2 cup serving, depending on the type of beans used. They are particularly valued in vegetarian and vegan diets for their protein content and nutrient density.
Can I eat Frijoles Molidos on a keto diet?
Frijoles Molidos are not ideal for a strict keto diet due to their high carbohydrate content. For example, 1/2 cup of mashed black beans contains about 20 grams of total carbohydrates, including 7 grams of fiber, making it more compatible with moderate low-carb diets rather than strict keto.
What are the health benefits or concerns of eating Frijoles Molidos?
Frijoles Molidos are rich in fiber, protein, iron, and folate, making them beneficial for heart health, digestion, and maintaining energy levels. However, some concerns include potential digestive discomfort from natural compounds like oligosaccharides, which can cause gas, so soaking and cooking beans properly can help reduce this.
What is the recommended portion size for Frijoles Molidos?
A standard serving size of Frijoles Molidos is about 1/2 cup, which contains approximately 120-130 calories, depending on the type of beans used. This portion provides a good balance of nutrients without excessive calories and works well as a side dish or a base for meals.
How do Frijoles Molidos compare to whole beans in terms of nutrition?
Frijoles Molidos have the same nutritional content as whole beans, as long as no high-fat or high-sodium ingredients are added during preparation. Mashing beans can make them easier to digest compared to whole beans and may improve nutrient absorption, particularly for potassium and iron.
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.
