Quick Mexican Black Bean Soup has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.
The food contains 45.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 23.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average 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".
It a good source of Vitamin B6 and Vitamin B12.It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It gives a good yield of Iron at 5.51 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 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 high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
It belongs to Mexican cuisine.
Based on the composite nutritive standing Quick Mexican Black Bean Soup has been given a composite ranking of 75, and in moderation.
Calories from Protein | 22% | |
Calories from Fat | 36% | |
Calories from Carbs | 43% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1445 IU | 28.9% | ||
Vitamin C | 81.8 mg | 136.4% | ||
Vitamin D | 0 IU | |||
Vitamin E | 2.8 mg | 9.5% | ||
Thiamin | 0.41 mg | 27.5% | ||
Riboflavin | 0.39 mg | 23.1% | ||
Niacin | 6.6 mg | 32.9% | ||
Vitamin B6 | 0.87 mg | 43.3% | ||
Folate | 182.4 mcg | 45.6% | ||
Vitamin B12 | 1.8 mcg | 29.5% | ||
Pantothenic Acid | 1.3 mg | 13.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 111 mg | 11.1% | ||
Iron | 5.5 mg | 30.6% | ||
Magnesium | 120 mg | 30% | ||
Phosphorus | 310 mg | 31% | ||
Potassium | 1 mg | 0% | ||
Sodium | 493.2 mg | 20.6% | ||
Zinc | 4.5 mg | 29.8% | ||
Copper | 0.54 mg | 27.1% | ||
Manganese | 0.87 mg | 43.5% | ||
Selenium | 14.8 mcg | 21.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 45.9 g | 15.3% | ||
Dietary Fiber | 10.3 g | 41.2% | ||
Sugars | 11.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 23.3 g | 46.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 17.1 g | 26.3% | ||
Saturated Fat | 6.5 g | 32.5% | ||
Monounsaturated Fat | 7.1 g | |||
Polyunsaturated Fat | 1.2 g |
Serving size
Amount Per Serving
Calories 418 Calories from Fat 0
% Daily Value *
Total Fat 17.1 g 26.3%
Saturated Fat 6.5 g 32.5%
Trans Fat
Cholesterol 56.8 mg 18.9%
Sodium 493.2 mg 20.6%
Total Carbohydrates 45.9 g 15.3%
Dietary Fiber 10.3 g41.2%
Sugars 11.7 g
Protein 23.3 g 46.6%
Vitamin A 28.9% Vitamin C 136.4%
Calcium 11.1% Iron 30.6%
*Based on a 2000 Calorie diet
Per Serving | Calories 250
Protein 18.7 g | Carbs 32.7 g | Fat 5.3 g
Per Serving | Calories 193
Protein 10.7 g | Carbs 38.2 g | Fat 1.4 g
Per Serving | Calories 71
Protein 4.5 g | Carbs 13 g | Fat 0.23 g
Per Serving | Calories 181
Protein 10 g | Carbs 26.4 g | Fat 3.9 g
Per Serving | Calories 360
Protein 33.9 g | Carbs 13.6 g | Fat 18 g
Per Serving | Calories 365
Protein 30 g | Carbs 32 g | Fat 16.2 g
Per Serving | Calories 308
Protein 26.6 g | Carbs 32.7 g | Fat 8.3 g
Per Serving | Calories 373
Protein 30 g | Carbs 53.7 g | Fat 2.5 g