Spicy Black Beans & Cheese Quesadilla has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium.
The food contains 32.5g 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 19.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.
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 80, for Spicy Black Beans & Cheese Quesadilla, and we advise that this food on a regular basis.
Calories from Protein | 25% | |
Calories from Fat | 33% | |
Calories from Carbs | 41% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 495 IU | 9.9% | ||
Vitamin C | 5 mg | 8.3% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.6 mg | 2% | ||
Thiamin | 0.02 mg | 1.1% | ||
Riboflavin | 0.01 mg | 0.7% | ||
Niacin | 0.28 mg | 1.4% | ||
Vitamin B6 | 0.06 mg | 2.9% | ||
Folate | 5.2 mcg | 1.3% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.06 mg | 0.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 412 mg | 41.2% | ||
Iron | 0.36 mg | 2% | ||
Magnesium | 4.4 mg | 1.1% | ||
Phosphorus | 11 mg | 1.1% | ||
Potassium | 134 mg | 3.8% | ||
Sodium | 1 mg | 0% | ||
Zinc | 0.11 mg | 0.7% | ||
Copper | 0.11 mg | 5.4% | ||
Manganese | 0.06 mg | 2.9% | ||
Selenium | 0.35 mcg | 0.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 32.5 g | 10.8% | ||
Dietary Fiber | 13.2 g | 52.8% | ||
Sugars | 0.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 19.8 g | 39.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 11.6 g | 17.8% | ||
Saturated Fat | 4 g | 20% | ||
Monounsaturated Fat | 2.5 g | |||
Polyunsaturated Fat | 0.4 g |
Serving size
Amount Per Serving
Calories 292 Calories from Fat 0
% Daily Value *
Total Fat 11.6 g 17.8%
Saturated Fat 4 g 20%
Trans Fat
Cholesterol 20 mg 6.7%
Sodium 1 mg 0%
Total Carbohydrates 32.5 g 10.8%
Dietary Fiber 13.2 g52.8%
Sugars 0.8 g
Protein 19.8 g 39.6%
Vitamin A 9.9% Vitamin C 8.3%
Calcium 41.2% Iron 2%
*Based on a 2000 Calorie diet
Per Serving | Calories 430
Protein 21 g | Carbs 65.8 g | Fat 10.4 g
Per Serving | Calories 389
Protein 35.9 g | Carbs 35 g | Fat 17.8 g
Per Serving | Calories 466
Protein 18.7 g | Carbs 63.2 g | Fat 15.4 g
Per Serving | Calories 313
Protein 27.7 g | Carbs 36 g | Fat 10 g
Per Serving | Calories 91
Protein 11.1 g | Carbs 2.2 g | Fat 4.1 g
Per Serving | Calories 192
Protein 5.7 g | Carbs 36.1 g | Fat 3.2 g
Per Serving | Calories 130
Protein 0.8 g | Carbs 4.1 g | Fat 13.4 g
Per Serving | Calories 399
Protein 19.6 g | Carbs 65.2 g | Fat 6 g