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Healthy Black Bean Enchiladas - Recipe and Nutrition Facts
65

Healthy Black Bean Enchiladas Recipe

Healthy Black Bean Enchiladas has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Calcium, Iron and Folate.

The food contains 69.5g of carbs. The carbohydrate profile of the the food reveals it is high 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. With 20.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA.

It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a very high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Mexican cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Healthy Black Bean Enchiladas has been given a composite ranking of 65, and in moderation.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat27%
 Calories from Carbs56%

Why this is good for you

  • Very high in Protein
  • High in Dietary Fiber
  • Very high in Calcium
  • High in Iron
  • High in Folate

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.27 IU0.01%Bottom 30%Low
Retinol19.7 mcg
Vitamin C2.7 mg4.5%Mid 40%Average
Vitamin D1.9 IU0.5%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.54 mg2.7%Mid 40%Average
Vitamin B60 mg
Folate29.4 mcg7.3%Mid 40%Average
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.27 mg2.7%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium95.1 mg9.5%Top 30%High
Iron1.1 mg6%Mid 40%Average
Magnesium26.4 mg6.6%Top 30%High
Phosphorus86.3 mg8.6%Mid 40%Average
Potassium135.6 mg3.9%Mid 40%Average
Sodium390.4 mg16.3%Top 30%High
Zinc0.54 mg3.6%Mid 40%Average
Copper0 mg
Manganese0.27 mg13.5%Top 30%High
Selenium1.6 mcg2.3%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate18.7 g6.2%Mid 40%Average
Dietary Fiber1.8 g7.3%Top 30%High
Sugars0.8 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.4 g10.9%Mid 40%Average
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.3 mg
Arginine0.3 mg
Histidine0 mg
Alanine0.3 mg
Aspartic Acid0.3 mg
Glutamic Acid0.8 mg
Glycine0 mg
Proline0 mg
Serine0.3 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4 g6.2%Mid 40%Average
Saturated Fat1.8 g9%Mid 40%Average
Monounsaturated Fat1.3 g
Polyunsaturated Fat0.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 482 Calories from Fat 134

% Daily Value *

Total Fat 14.9 g 22.9%

Saturated Fat 6.7 g 33.5%

Trans Fat

Cholesterol 29.8 mg 9.9%

Sodium 1448.5 mg 60.4%

Total Carbohydrates 69.5 g 23.2%

Dietary Fiber 6.8 g27.2%

Sugars 3.1 g

Protein 20.2 g 40.4%

Vitamin A 0% Vitamin C 16.7%

Calcium 35.3% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/healthy-black-bean-enchiladas-412298 Embed Table:

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