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Black Bean Pockets - Recipe and Nutrition Facts
69

Black Bean Pockets Recipe

Black Bean Pockets has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Folate.

The food contains 45.8g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 12.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 69, for Black Bean Pockets, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat18%
 Calories from Carbs65%

Why this is good for you

  • High in Protein
  • Low in Cholesterol
  • High in Dietary Fiber
  • High in Folate

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A385 IU7.7%
Vitamin C11.2 mg18.6%
Vitamin D0 IU
Vitamin E0.12 mg0.4%
Thiamin0.15 mg10.3%
Riboflavin0.1 mg5.6%
Niacin0.66 mg3.3%
Vitamin B60.08 mg4%
Folate102 mcg25.5%
Vitamin B120.08 mcg1.3%
Pantothenic Acid0.35 mg3.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium124 mg12.4%
Iron3.1 mg17.1%
Magnesium49.2 mg12.3%
Phosphorus142 mg14.2%
Potassium282.5 mg8.1%
Sodium729.6 mg30.4%
Zinc1.1 mg7%
Copper0.15 mg7.3%
Manganese0.32 mg15.8%
Selenium2.3 mcg3.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate45.8 g15.3%
Dietary Fiber6.9 g27.6%
Sugars1.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.4 g24.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.5 g8.5%
Saturated Fat2.9 g14.5%
Monounsaturated Fat0.9 g
Polyunsaturated Fat1.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 277 Calories from Fat 0

% Daily Value *

Total Fat 5.5 g 8.5%

Saturated Fat 2.9 g 14.5%

Trans Fat

Cholesterol 8.3 mg 2.8%

Sodium 729.6 mg 30.4%

Total Carbohydrates 45.8 g 15.3%

Dietary Fiber 6.9 g27.6%

Sugars 1.3 g

Protein 12.4 g 24.8%

Vitamin A 7.7% Vitamin C 18.6%

Calcium 12.4% Iron 17.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=123352 Embed Table:

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