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Quick Mexican Black Bean Soup - Recipe and Nutrition Facts
75

Quick Mexican Black Bean Soup Recipe

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.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat36%
 Calories from Carbs43%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • High in Vitamin A
  • Very high in Vitamin C
  • High in Riboflavin

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1445 IU28.9%
Vitamin C81.8 mg136.4%
Vitamin D0 IU
Vitamin E2.8 mg9.5%
Thiamin0.41 mg27.5%
Riboflavin0.39 mg23.1%
Niacin6.6 mg32.9%
Vitamin B60.87 mg43.3%
Folate182.4 mcg45.6%
Vitamin B121.8 mcg29.5%
Pantothenic Acid1.3 mg13.4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium111 mg11.1%
Iron5.5 mg30.6%
Magnesium120 mg30%
Phosphorus310 mg31%
Potassium1 mg0%
Sodium493.2 mg20.6%
Zinc4.5 mg29.8%
Copper0.54 mg27.1%
Manganese0.87 mg43.5%
Selenium14.8 mcg21.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate45.9 g15.3%
Dietary Fiber10.3 g41.2%
Sugars11.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein23.3 g46.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat17.1 g26.3%
Saturated Fat6.5 g32.5%
Monounsaturated Fat7.1 g
Polyunsaturated Fat1.2 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=42558 Embed Table:

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