Minced meat with beans

Lunch

Item Rating: 81/100

1 serving (200 grams) contains 250 calories, 20.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		58.8 mg	19%
Sodium		470.6 mg	20%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	7.1 g	25%
	Sugars	2.4 g
protein		23.5 g	47%
Vitamin D		0 mcg	0%
Calcium		70.6 mg	5%
Iron		3.5 mg	19%
Potassium		705.9 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

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 106 cal (36.1%)

Protein: 94 cal (32.0%)

Carbs: 94 cal (32.0%)

About Minced meat with beans

Minced meat with beans is a versatile dish rooted in global cuisines, often associated with Tex-Mex, Latin American, and Mediterranean styles. It combines ground meat (commonly beef, turkey, or pork) with beans such as kidney, black, or pinto, making it a nutritionally dense meal. This dish is high in protein from the meat and beans, dietary fiber from the beans, and iron and zinc from the meat. The specific nutritional profile varies depending on the type of meat and beans used, but it typically provides a balanced source of macronutrients and essential vitamins like B12 and folate. It is a wholesome option for those seeking a filling and nutrient-packed meal.

Health Benefits

• High protein content supports muscle health and repair, with approximately 20-25 grams of protein per 100 grams of minced meat.
• Rich in dietary fiber from beans, aiding digestion and promoting heart health (fiber content ranges around 6-8 grams per cup of cooked beans).
• Provides essential minerals such as iron, which supports red blood cell production, and zinc, which is crucial for immune function.
• Vitamin B12 from the minced meat is key for nerve health and energy metabolism.
• Beans offer complex carbohydrates, providing steady and sustained energy levels.

Dietary Considerations

Allergens: Contains soy (if using soy-based mince), legumes such as beans (common allergen)

Suitable for: High-protein diets, mediterranean diet

Not suitable for: Vegan diet (unless a plant-based alternative is used), low-fodmap diet (beans may trigger digestive issues)

Selection and Storage

Store cooked minced meat with beans in an airtight container in the refrigerator for up to 3-4 days, or freeze for up to 3 months for longer storage. Reheat thoroughly before serving.

Common Questions About Minced meat with beans Nutrition

Is minced meat with beans high in protein?

Yes, minced meat with beans is a great source of protein. On average, 100 grams of minced beef contains around 26 grams of protein, while 100 grams of cooked beans add about 7-8 grams of protein, making this dish highly nutritious for muscle building and repair.

Can I eat minced meat with beans on a keto diet?

It depends on the type and quantity of beans used. While minced meat is keto-friendly due to its low carbohydrate content, beans like kidney or black beans are relatively high in carbs (around 20 grams of net carbs per 100 grams). If you're strictly following keto, you might want to use very small amounts of beans or opt for lower-carb alternatives like green beans.

What are the health benefits or concerns of eating minced meat with beans?

Minced meat with beans is rich in protein, fiber, iron, zinc, and B-vitamins, making it highly beneficial for energy production and digestive health. However, a concern can be the saturated fat content in fatty cuts of meat, which may impact heart health if consumed excessively. Opting for lean minced meat and controlling portion sizes can mitigate this risk.

What is the recommended portion size for minced meat with beans?

A balanced portion size would be around 120-150 grams of cooked minced meat and 100-150 grams of cooked beans per serving. This provides a good mix of protein, fiber, and essential nutrients without overcrowding your calorie intake, typically totaling around 350-400 calories.

How does minced meat with beans compare to other protein-rich dishes?

Minced meat with beans offers a balanced mix of protein and fiber, making it more satiating than pure meat dishes like burgers or steak. Unlike options such as grilled chicken or fish, which are lean proteins, this dish combines animal and plant proteins, providing a broader nutrient profile but also slightly higher carbohydrates and calories.

Data Sources & Scientific References