⏱ 25 min totalBlack-Bean Quesadillas
Per 1 serving · 419 g · 8 ingredients
of a 2,000 cal day
- Protein30g18% of calories
- Carbs77g45% of calories
- Fat29g38% of calories
At a glance
One serving of Black-Bean Quesadillas (419 g) has 683 calories, with 30 g of protein, 77 g of carbohydrates and 29 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (60% DV), dietary fiber (47% DV) and Vitamin A (23% DV). Keep an eye on sodium and saturated fat, which provide 54% and 63% of the daily value.
High in
20%+ of the daily value
- Protein60%
- Dietary fiber47%
- Vitamin A23%
- Vitamin C24%
- Vitamin K26%
- Thiamine56%
Good source of
10–19% of the daily value
- Vitamin E19%
- Pantothenic acid18%
- Choline10%
- Potassium19%
Watch
20%+ of the daily value
- Sodium54%
- Saturated fat63%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup, chopped Onion
2 oz Cheddar cheese
½ cup Black beans
¼ tsp Hot sauce
2 tortilla, medium Flour tortillas
¼ tbsp Canola oil
½ large whole Tomatoes
⁵⁄₁₆ cup Cilantro
Directions
- 1
Rinse and drain the black beans. Grate the cheese. Finely chop the cilantro and onion. Core and quarter the tomatoes.
- 2
Heat a large grill pan or skillet over medium heat until hot.
- 3
In a bowl, combine the beans, cheese, 3/4 cup cilantro, and 1/2 cup onion to make the filling.
- 4
Divide the filling over half of each tortilla (about 1/2 cup per tortilla), then fold to form half-moons.
- 5
Brush 1/2 tablespoon oil on the hot pan. Cook 4 quesadillas, turning once, until golden and the cheese is melted, about 4 minutes total. Repeat with the remaining oil and quesadillas.
- 6
For the salsa, pulse the tomatoes, hot sauce, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and the remaining onion and cilantro in a food processor until coarsely chopped. Serve alongside the quesadillas.
Vitamins & minerals
Amounts for 1 serving (419 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 204 μg | 23% |
| Vitamin C | 21 mg | 24% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 1 mg | 56% |
| Riboflavin (B2) | 1 mg | 42% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 232 μg | 58% |
| Vitamin B12 | 1 μg | 21% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 56 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 567 mg | 57% |
| Iron | 6 mg | 75% |
| Potassium | 880 mg | 19% |
| Magnesium | 95 mg | 23% |
| Phosphorus | 619 mg | 88% |
| Zinc | 3 mg | 31% |
| Copper | 0.4 mg | 47% |
| Manganese | 1 mg | 40% |
| Selenium | 41 μg | 75% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 94 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 655 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 52 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 2,341 μg | — |
| Lysine | 1 g | — |
| Maltose | 2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 3 g | — |
| Retinol | 145 μg | — |
| Serine | 1 g | — |
| Starch | 40 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 683 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 130minWalking (3.5 mph)
- 82minCycling (moderate)
- 57minRunning (6 mph)
- 96minSwimming laps
Common questions
How many calories are in Black-Bean Quesadillas?
One serving of Black-Bean Quesadillas (1 serving) has 683 calories, which works out to 163 calories per 100 g. That is about 34% of a 2,000-calorie day.
Are Black-Bean Quesadillas high in protein?
It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 18% 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 64 g of net carbs and 45% 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?
1236 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Black-Bean Quesadillas?
7.6 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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