⏱ 15 min totalBlack Bean Quesadillas
Per 1 serving · 179 g · 6 ingredients
of a 2,000 cal day
- Protein11g12% of calories
- Carbs36g40% of calories
- Fat19g49% of calories
At a glance
One serving of Black Bean Quesadillas (179 g) has 351 calories, with 11 g of protein, 36 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (21% DV), dietary fiber (26% DV) and thiamine (28% DV). Keep an eye on sodium and saturated fat, which provide 30% and 26% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Dietary fiber26%
- Thiamine28%
- Folate (B9)31%
- Iron32%
- Phosphorus32%
Good source of
10–19% of the daily value
- Vitamin E16%
- Vitamin K14%
- Riboflavin (B2)18%
- Niacin19%
- Vitamin B617%
- Pantothenic acid19%
Watch
20%+ of the daily value
- Sodium30%
- Saturated fat26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup Black beans
2 tbsp, shredded Cheddar cheese
2 tbsp Salsa
1 tortilla, medium Flour tortillas
1 tsp Olive oil
¼ fruit Avocado
Directions
- 1
In a medium bowl, combine the black beans, cheddar cheese, and half of the salsa.
- 2
Place the tortillas on a work surface. Spread about 1/2 cup of the filling on one half of each tortilla. Fold the tortillas in half and press gently to flatten.
- 3
Heat olive oil in a large nonstick skillet over medium heat. Add a quesadilla and cook, turning once, until golden on both sides, about 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining oil and quesadillas.
- 4
Serve the quesadillas with mashed avocado and the remaining salsa.
Vitamins & minerals
Amounts for 1 serving (179 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 48 μg | 5% |
| Vitamin C | 7 mg | 7% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 17 μg | 14% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 122 μg | 31% |
| Vitamin B12 | 0.1 μg | 5% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 25 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 180 mg | 18% |
| Iron | 3 mg | 32% |
| Potassium | 513 mg | 11% |
| Magnesium | 44 mg | 10% |
| Phosphorus | 226 mg | 32% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 24% |
| Manganese | 0.4 mg | 18% |
| Selenium | 16 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 135 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 23 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,020 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 36 μg | — |
| Serine | 0.5 g | — |
| Starch | 20 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 351 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Black Bean Quesadillas?
One serving of Black Bean Quesadillas (1 serving) has 351 calories, which works out to 196 calories per 100 g. That is about 18% of a 2,000-calorie day.
Are Black Bean Quesadillas high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 12% 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.
Are Black Bean Quesadillas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Black Bean Quesadillas?
690 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Black Bean Quesadillas?
3.2 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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