⏱ 7 min totalAvocado and Black Bean Wrap
Per 1 serving · 277 g · 3 ingredients
of a 2,000 cal day
- Protein14g13% of calories
- Carbs54g50% of calories
- Fat18g37% of calories
- ✓ Cholesterol free
At a glance
One serving of Avocado and Black Bean Wrap (277 g) has 414 calories, with 14 g of protein, 54 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (27% DV), dietary fiber (60% DV) and Vitamin E (20% DV). Keep an eye on sodium, which provides 22% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Dietary fiber60%
- Vitamin E20%
- Vitamin K21%
- Thiamine39%
- Riboflavin (B2)28%
Good source of
10–19% of the daily value
- Vitamin C15%
- Calcium12%
- Zinc14%
Watch
20%+ of the daily value
- Sodium22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Slice the avocado and drain the black beans.
- 2
Heat up tortillas in microwave or a nonstick skillet over medium low heat for 30 seconds or so until tortilla is warm.
- 3
Place the avocado slices and black beans onto the tortilla, wrap it up, and serve immediately.
Vitamins & minerals
Amounts for 1 serving (277 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 7 μg | 1% |
| Vitamin C | 14 mg | 15% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 26 μg | 21% |
| Thiamine | 0.5 mg | 39% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 217 μg | 54% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 34% |
| Choline | 48 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 116 mg | 12% |
| Iron | 5 mg | 56% |
| Potassium | 955 mg | 20% |
| Magnesium | 84 mg | 20% |
| Phosphorus | 280 mg | 40% |
| Zinc | 2 mg | 14% |
| Copper | 0.5 mg | 55% |
| Manganese | 1 mg | 29% |
| Selenium | 14 μg | 25% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 62 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 22 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 20 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 414 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Avocado and Black Bean Wrap?
One serving of Avocado and Black Bean Wrap (1 serving) has 414 calories, which works out to 150 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Avocado and Black Bean Wrap high in protein?
It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Avocado and Black Bean Wrap keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Avocado and Black Bean Wrap?
513 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Avocado and Black Bean Wrap?
2.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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