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Turkey and Black Bean Tostadas - Recipe and Nutrition Facts
69

Turkey and Black Bean Tostadas Recipe

Turkey and Black Bean Tostadas has a very high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Niacin and Folate.

The food contains 30.2g 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. It contains a low amount of carbohydrates, making it suitable for some of the low-carb diets. With 45.3 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 high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA.

It gives a good yield of Iron at 4 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. It has a high density of Sodium, thus making it unsuitable for a 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 a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 69, for Turkey and Black Bean Tostadas, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein32%
 Calories from Fat46%
 Calories from Carbs21%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • High in Niacin
  • High in Dietary Fiber
  • High in Calcium
  • High in Iron

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.33 IU0.01%Bottom 30%Low
Retinol19.7 mcg
Vitamin C0.66 mg1.1%Mid 40%Average
Vitamin D5.2 IU1.3%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin2 mg9.8%Mid 40%Average
Vitamin B60.33 mg16.4%Top 30%High
Folate47.2 mcg11.8%Top 30%High
Folic Acid0 mcg
Vitamin B120.33 mcg5.5%Top 30%High
Pantothenic Acid0.33 mg3.3%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium92.8 mg9.3%Top 30%High
Iron1.3 mg7.3%Top 30%High
Magnesium31.5 mg7.9%Top 30%High
Phosphorus157.7 mg15.8%Top 30%High
Potassium232.5 mg6.6%Top 30%High
Sodium183.9 mg7.7%Mid 40%Average
Zinc1.6 mg10.9%Top 30%High
Copper0 mg
Manganese0 mg
Selenium14.8 mcg21.1%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate9.9 g3.3%Mid 40%Average
Dietary Fiber2.4 g9.4%Top 30%High
Sugars1.1 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein14.9 g29.7%Top 30%High
Tryptophan0.3 mg
Threonine0.7 mg
Isoleucine0.7 mg
Leucine0.7 mg
Lysine1.3 mg
Methionine0.3 mg
Cystine0 mg
Phenylalanine0.7 mg
Tyrosine0.7 mg
Valine0.7 mg
Arginine1 mg
Histidine0.3 mg
Alanine0.7 mg
Aspartic Acid1.3 mg
Glutamic Acid2.6 mg
Glycine0.7 mg
Proline0.7 mg
Serine0.7 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.5 g14.6%Mid 40%Average
Saturated Fat3 g15.1%Mid 40%Average
Monounsaturated Fat2.6 g
Polyunsaturated Fat3.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 565 Calories from Fat 261

% Daily Value *

Total Fat 29 g 44.6%

Saturated Fat 9.2 g 46%

Trans Fat

Cholesterol 116.4 mg 38.8%

Sodium 560.8 mg 23.4%

Total Carbohydrates 30.2 g 10.1%

Dietary Fiber 7.2 g28.8%

Sugars 3.4 g

Protein 45.3 g 90.6%

Vitamin A 0% Vitamin C 3.3%

Calcium 28.3% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/turkey-and-black-bean-tostadas-470068 Embed Table:

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