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Black Bean & Zucchini Quesadilla - Recipe and Nutrition Facts
86

Black Bean & Zucchini Quesadilla Recipe

Black Bean & Zucchini Quesadilla has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A and Folate.

The food contains 25.4g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 13.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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".

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable 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 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 86, for Black Bean & Zucchini Quesadilla, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat40%
 Calories from Carbs39%

Why this is good for you

  • High in Protein
  • High in Vitamin A
  • Low in Cholesterol
  • Very high in Dietary Fiber
  • High in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1265 IU25.3%
Vitamin C6.4 mg10.7%
Vitamin D1.6 IU0.4%
Vitamin E0.82 mg2.7%
Thiamin0.16 mg10.6%
Riboflavin0.12 mg7.3%
Niacin0.8 mg4%
Vitamin B60.13 mg6.7%
Folate84.4 mcg21.1%
Vitamin B120.12 mcg2%
Pantothenic Acid0.29 mg2.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium180 mg18%
Iron3.3 mg18.1%
Magnesium59.6 mg14.9%
Phosphorus178 mg17.8%
Potassium467 mg13.3%
Sodium372.1 mg15.5%
Zinc1.2 mg7.8%
Copper0.23 mg11.6%
Manganese0.4 mg20.2%
Selenium2.8 mcg4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate25.4 g8.5%
Dietary Fiber12.4 g49.6%
Sugars1.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein13.3 g26.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.7 g18%
Saturated Fat3.7 g18.5%
Monounsaturated Fat5.8 g
Polyunsaturated Fat1.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 226 Calories from Fat 0

% Daily Value *

Total Fat 11.7 g 18%

Saturated Fat 3.7 g 18.5%

Trans Fat

Cholesterol 14.8 mg 4.9%

Sodium 372.1 mg 15.5%

Total Carbohydrates 25.4 g 8.5%

Dietary Fiber 12.4 g49.6%

Sugars 1.5 g

Protein 13.3 g 26.6%

Vitamin A 25.3% Vitamin C 10.7%

Calcium 18% Iron 18.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=739858 Embed Table:

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