Black Bean and Chicken Enchiladas Recipe
Black Bean and Chicken Enchiladas has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin B6, Thiamin, Niacin and Folate.
The food contains 36.1g 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 25.1 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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. It is also a high 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 66, for Black Bean and Chicken Enchiladas, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 32% | |
| Calories from Fat | 23% | |
| Calories from Carbs | 46% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- Very high in Niacin
- High in Thiamin
- High in Dietary Fiber
- Very high in Folate
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 355 IU | 7.1% | ||
| Vitamin C | 5.4 mg | 9% | ||
| Vitamin D | 1.6 IU | 0.4% | ||
| Vitamin E | 1.1 mg | 3.8% | ||
| Thiamin | 0.36 mg | 23.9% | ||
| Riboflavin | 0.27 mg | 15.7% | ||
| Niacin | 8.4 mg | 42.2% | ||
| Vitamin B6 | 0.46 mg | 22.9% | ||
| Folate | 128.4 mcg | 32.1% | ||
| Vitamin B12 | 0.34 mcg | 5.6% | ||
| Pantothenic Acid | 1 mg | 10.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 147 mg | 14.7% | ||
| Iron | 3.4 mg | 18.8% | ||
| Magnesium | 75.2 mg | 18.8% | ||
| Phosphorus | 316 mg | 31.6% | ||
| Potassium | 583 mg | 16.7% | ||
| Sodium | 705.8 mg | 29.4% | ||
| Zinc | 1.8 mg | 12.3% | ||
| Copper | 0.29 mg | 14.7% | ||
| Manganese | 0.5 mg | 24.8% | ||
| Selenium | 20.7 mcg | 29.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 36.1 g | 12% | ||
| Dietary Fiber | 6.6 g | 26.4% | ||
| Sugars | 2.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 25.1 g | 50.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8 g | 12.3% | ||
| Saturated Fat | 3.8 g | 19% | ||
| Monounsaturated Fat | 2.7 g | |||
| Polyunsaturated Fat | 0.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 318 Calories from Fat 0
% Daily Value *
Total Fat 8 g 12.3%
Saturated Fat 3.8 g 19%
Trans Fat
Cholesterol 48.3 mg 16.1%
Sodium 705.8 mg 29.4%
Total Carbohydrates 36.1 g 12%
Dietary Fiber 6.6 g26.4%
Sugars 2.2 g
Protein 25.1 g 50.2%
Vitamin A 7.1% Vitamin C 9%
Calcium 14.7% Iron 18.8%
*Based on a 2000 Calorie diet
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