Spinach and cheese tamale

Lunch

Item Rating: 67/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		400.0
% Daily Value*
Total Fat		16.0 g	20%
	Saturated Fat	8.0 g	40%
	Polyunsaturated Fat	0 g
Cholesterol		32.0 mg	10%
Sodium		640.0 mg	27%
Total Carbohydrates		48 g	17%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		12.8 g	25%
Vitamin D		0 mcg	0%
Calcium		240 mg	18%
Iron		3.2 mg	17%
Potassium		320.0 mg	6%

* 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: 144 cal (37.2%)

Protein: 51 cal (13.2%)

Carbs: 192 cal (49.6%)

About Spinach and cheese tamale

Spinach and cheese tamales are a traditional Mexican dish made by steaming a dough called masa, which is usually prepared from corn flour, and filling it with ingredients like fresh spinach and cheese. The filling provides a delicious and creamy contrast to the slightly sweet, steamed dough. Tamales are often wrapped in corn husks during cooking to shape and steam them, which imparts a subtle earthy flavor. Rich in complex carbohydrates from masa and nutrients from spinach, this dish provides a balanced array of macronutrients and is vegetarian-friendly. A 100-gram portion contains approximately 200 calories, 5-7 grams of protein, and a good source of dietary fiber along with calcium, iron, and vitamins A and C from the spinach and cheese filling.

Health Benefits

• Spinach is rich in vitamin A, which supports eye health and skin health.
• The dish is a good source of calcium due to the cheese, essential for bone health and muscle function.
• Spinach provides iron, which is vital for oxygen transport in the blood and energy metabolism.

Dietary Considerations

Allergens: Contains milk, corn

Suitable for: Vegetarian

Not suitable for: Vegan, lactose-intolerant, gluten-free (if cross-contamination occurs from other ingredients)

Selection and Storage

Store cooked tamales in an airtight container in the refrigerator for up to 3 days or freeze them for up to 3 months. Reheat by steaming or microwaving.

Common Questions About Spinach and cheese tamale Nutrition

What is the nutritional content of a spinach and cheese tamale?

A medium spinach and cheese tamale contains approximately 190-250 calories, 8-10 grams of protein, 9-12 grams of fat, and 20-30 grams of carbohydrates, depending on the specific recipe. It also provides calcium from the cheese and small amounts of vitamin A, vitamin C, and iron from the spinach.

Is a spinach and cheese tamale suitable for a keto or low-carb diet?

Spinach and cheese tamales are typically not keto-friendly due to their high carbohydrate content from the masa (corn dough), which typically contains around 20-30 grams of carbs per tamale. Those on a low-carb or keto diet may want to consider alternative recipes using almond or coconut flour instead of traditional masa.

What are the health benefits or concerns of eating spinach and cheese tamales?

Spinach and cheese tamales can be a good source of protein and provide vitamins like calcium and vitamin A. However, traditional recipes can be high in saturated fat and sodium due to the cheese and lard used in masa preparation, so moderation is key. Opting for reduced-fat cheese and minimizing added salt can make them a healthier choice.

How many spinach and cheese tamales should I eat in one serving?

A single tamale is typically considered a standard serving size, especially when paired with side dishes like a salad or vegetables. Given that one tamale provides around 190-250 calories, consuming more than two in one sitting may exceed calorie recommendations if you're watching your intake.

How do spinach and cheese tamales compare to meat-filled tamales?

Spinach and cheese tamales are typically lower in fat and calories compared to pork or beef tamales, which can contain 250-300 calories and higher saturated fat due to the meat and lard. Vegetarian tamales like spinach and cheese offer more fiber and vitamins, particularly vitamin A and calcium, making them a lighter option.

Data Sources & Scientific References