Sopes with beans and cheese

Appetizer

Item Rating: 73/100

1 serving (150 grams) contains 250 calories, 10.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		15.9 g	20%
	Saturated Fat	6.3 g	31%
	Polyunsaturated Fat	0 g
Cholesterol		23.8 mg	7%
Sodium		634.9 mg	27%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	7.9 g	28%
	Sugars	3.2 g
protein		15.9 g	31%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
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: 143 cal (36.0%)

Protein: 63 cal (16.0%)

Carbs: 190 cal (47.9%)

About Sopes with beans and cheese

Sopes are traditional Mexican street food made from thick, circular masa (corn dough) that is fried or baked to create a sturdy base for toppings. They are typically topped with beans, cheese, lettuce, salsa, and occasionally meat, making them a versatile dish. Originating from central Mexico, sopes showcase the region's reliance on corn as a staple ingredient. Nutritionally, sopes with beans and cheese provide a balanced mix of macronutrients. They are rich in complex carbohydrates from the masa, protein from the beans and cheese, and fiber from beans and toppings. Additionally, they contain calcium from cheese and vitamin C from fresh salsa or vegetables, depending on the toppings used.

Health Benefits

• Rich in dietary fiber from beans, which supports digestive health and promotes a healthy gut microbiome.
• Provides plant-based protein from beans, contributing to muscle repair and overall body function.
• Contains calcium from cheese, essential for strong bones and teeth.
• Offers complex carbohydrates from the masa, serving as a steady source of energy for the body.
• Includes antioxidants like vitamin C from fresh salsa and vegetables, which support the immune system.

Dietary Considerations

Allergens: Contains milk (from cheese)

Suitable for: Vegetarian diet

Not suitable for: Vegan diet, lactose-free diet, gluten-free diet (if masa contains traces of wheat)

Selection and Storage

Sopes should be stored in an airtight container and refrigerated if pre-assembled. For longer shelf life, store masa and toppings separately. Reheat sopes by warming in the oven or skillet.

Common Questions About Sopes with beans and cheese Nutrition

Are sopes with beans and cheese high in protein?

Sopes with beans and cheese offer a moderate amount of protein, mainly from the beans and cheese. On average, one sope contains about 6-8 grams of protein, depending on the portion of beans and type of cheese used. Adding toppings like grilled chicken or tofu can increase the protein content significantly.

Can I eat sopes with beans and cheese on a keto diet?

Traditional sopes are made with masa (corn dough), which is high in carbohydrates, making them unsuitable for a strict keto diet. One sope can have around 20-25 grams of carbs, excluding additional toppings. However, you can make a keto-friendly version using almond flour or coconut flour for the base.

Are sopes with beans and cheese healthy?

Sopes with beans and cheese can be a balanced meal, providing fiber, protein, and calcium. However, they can be high in calories (approximately 200-300 calories per sope) and sodium, especially if using processed cheese. To make them healthier, opt for reduced-fat cheese and add fresh vegetables like lettuce, tomatoes, and avocado.

What is a recommended serving size for sopes with beans and cheese?

A serving size of one sope is typically recommended for a snack or side dish, while 2-3 sopes may be suitable as a full meal depending on your caloric needs. Be mindful of portion sizes, especially if they include calorie-dense toppings like sour cream, cheese, or guacamole.

How do sopes with beans and cheese compare to tacos?

Sopes with beans and cheese are thicker and sturdier than tacos, as they are made with a fried corn dough base. While tacos are typically lower in calories (150-200 calories each), sopes are more filling due to their size and toppings but also higher in calories. Sopes are a great choice if you prefer a heartier meal with more toppings.

Data Sources & Scientific References