Black Bean & Tortilla Casserole Recipe
Black Bean & Tortilla Casserole has a high-calorie, very high-carb, average-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin C, Thiamin and Folate.
The food contains 75.9g of carbs. The carbohydrate profile of the the food reveals it is high 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. With 35 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.
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 7 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. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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 Black Bean & Tortilla Casserole has been given a composite ranking of 91, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 28% | |
| Calories from Fat | 12% | |
| Calories from Carbs | 60% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin C
- Very high in Thiamin
- Low in Cholesterol
- Very high in Dietary Fiber
- Very high in Calcium
Why this is bad for you
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.19 IU | 0% | Bottom 30% | Low |
| Retinol | 6.5 mcg | |||
| Vitamin C | 4.7 mg | 7.9% | Mid 40% | Average |
| Vitamin D | 0.57 IU | 0.14% | Mid 40% | Average |
| Thiamin | 0.19 mg | 12.7% | Top 10% | Very High |
| Riboflavin | 0 mg | |||
| Niacin | 0.57 mg | 2.8% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 55 mcg | 13.8% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.19 mg | 1.9% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 78.9 mg | 7.9% | Top 30% | High |
| Iron | 1.3 mg | 7.4% | Top 30% | High |
| Magnesium | 36.8 mg | 9.2% | Top 30% | High |
| Phosphorus | 144.2 mg | 14.4% | Top 30% | High |
| Potassium | 0.19 mg | 0.01% | Bottom 30% | Low |
| Sodium | 197.2 mg | 8.2% | Mid 40% | Average |
| Zinc | 0.76 mg | 5.1% | Mid 40% | Average |
| Copper | 0.19 mg | 9.5% | Top 10% | Very High |
| Manganese | 0.19 mg | 9.5% | Top 30% | High |
| Selenium | 2.7 mcg | 3.8% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 14.4 g | 4.8% | Mid 40% | Average |
| Dietary Fiber | 3.8 g | 15.3% | Top 10% | Very High |
| Sugars | 2.2 g | |||
| Glucose | 0.8 mg | |||
| Fructose | 0.6 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 6.6 g | 13.3% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.2 mg | |||
| Isoleucine | 0.4 mg | |||
| Leucine | 0.4 mg | |||
| Lysine | 0.4 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.4 mg | |||
| Tyrosine | 0.2 mg | |||
| Valine | 0.4 mg | |||
| Arginine | 0.4 mg | |||
| Histidine | 0.2 mg | |||
| Alanine | 0.2 mg | |||
| Aspartic Acid | 0.6 mg | |||
| Glutamic Acid | 1.3 mg | |||
| Glycine | 0.2 mg | |||
| Proline | 0.4 mg | |||
| Serine | 0.4 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.3 g | 2% | Bottom 30% | Low |
| Saturated Fat | 0.61 g | 3% | Bottom 30% | Low |
| Monounsaturated Fat | 0.4 g | |||
| Polyunsaturated Fat | 0.2 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.5 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 491 Calories from Fat 62
% Daily Value *
Total Fat 6.9 g 10.6%
Saturated Fat 3.2 g 16%
Trans Fat
Cholesterol 14.8 mg 4.9%
Sodium 1039.5 mg 43.3%
Total Carbohydrates 75.9 g 25.3%
Dietary Fiber 20.2 g80.8%
Sugars 11.5 g
Protein 35 g 70%
Vitamin A 0% Vitamin C 41.7%
Calcium 41.6% Iron 38.9%
*Based on a 2000 Calorie diet
Related Searches
Black Bean Tortilla Pie 2
Per Serving | Calories 96
Protein 4.4 g | Carbs 16.7 g | Fat 1.7 g
Black Bean and Poblano Tortilla Wraps
Per Serving | Calories 177
Protein 5.6 g | Carbs 26.6 g | Fat 5.6 g
Black Bean Tortilla Melts
Per Serving | Calories 188
Protein 10.3 g | Carbs 24.8 g | Fat 5.9 g
Black Bean Tortilla Casserole 1
Per Serving | Calories 104
Protein 5.9 g | Carbs 14.1 g | Fat 3 g
Simple Chicken Stuffing
Per Serving | Calories 160
Protein 7.1 g | Carbs 25.4 g | Fat 3.2 g
Italian Meatloaf 13
Per Serving | Calories 170
Protein 11.2 g | Carbs 6.3 g | Fat 10.8 g
Smoked Salmon Scramble 3
Per Serving | Calories 71
Protein 4.6 g | Carbs 5.2 g | Fat 3.9 g
Creamed Spinach and Tortellini..
Per Serving | Calories 137
Protein 8.2 g | Carbs 15.7 g | Fat 5 g
