⏱ 15 min total

Black Bean Tacos

Name: Black Bean Tacos
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: ½ cup Black beans; ⅛ small raw Red onion; ¼ tsp, ground Cumin seed; ¼ tsp Paprika; ½ tbsp Cilantro; ¼ cup, shredded Cheddar cheese; ½ tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper; 2 tortilla Corn tortillas; 1 tbsp Salsa; 1 tbsp Sour cream; 1 tsp Hot sauce

Per 1 serving · 259 g · 13 ingredients

Calories

431

22%
of a 2,000 cal day

Protein
18g
17% of calories
Carbs
47g
42% of calories
Fat
20g
41% of calories

Portion

At a glance

One serving of Black Bean Tacos (259 g) has 431 calories, with 18 g of protein, 47 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (37% DV), dietary fiber (46% DV) and riboflavin (b2) (26% DV). Keep an eye on sodium and saturated fat, which provide 29% and 39% of the daily value.

Per 100 g

166cal

medium energy density

Protein per 100 cal

4.3g

Net carbs

34g

carbs minus fiber

Fiber

13g

1.6 g sugar

High in

20%+ of the daily value

Protein37%
Dietary fiber46%
Riboflavin (B2)26%
Folate (B9)23%
Calcium31%
Iron48%

Good source of

10–19% of the daily value

Vitamin A12%
Vitamin E17%
Thiamine19%
Niacin11%
Vitamin B618%
Vitamin B1213%

Watch

20%+ of the daily value

Sodium29%
Saturated fat39%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min

1
In a medium bowl, combine the black beans, onion, cilantro, cumin, paprika, salt, and pepper. Mash until well mixed.
2
Heat the olive oil in a large non-stick skillet over medium-high heat.
3
Briefly heat each tortilla in the hot oil for a few seconds on each side.
4
Place 1/4 cup of the bean filling on one half of each tortilla. Sprinkle with cheese and fold the tortilla over to form a taco. Press down lightly.
5
Cook the tacos until each side is crisp, flipping carefully as needed.
6
Serve the tacos hot with salsa, sour cream, and hot sauce.

Vitamins & minerals

Amounts for 1 serving (259 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	109 μg	12%
Vitamin C	8 mg	9%
Vitamin D	0.2 μg	1%
Vitamin E	3 mg	17%
Vitamin K	11 μg	9%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.3 mg	26%
Niacin	2 mg	11%
Vitamin B6	0.2 mg	18%
Folate (B9)	92 μg	23%
Vitamin B12	0.3 μg	13%
Pantothenic acid	1 mg	10%
Choline	47 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	306 mg	31%
Iron	4 mg	48%
Potassium	611 mg	13%
Magnesium	96 mg	23%
Phosphorus	451 mg	64%
Zinc	2 mg	22%
Copper	0.4 mg	40%
Manganese	1 mg	23%
Selenium	13 μg	24%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	4 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	241 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	10 μg	—
Fructose	0.4 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	2 g	—
Lycopene	1,010 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	87 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 431 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

82min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in Black Bean Tacos?

One serving of Black Bean Tacos (1 serving) has 431 calories, which works out to 166 calories per 100 g. That is about 22% of a 2,000-calorie day.

Are Black Bean Tacos high in protein?

It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 17% 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 Tacos keto-friendly?

It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 42% 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 Tacos?

674 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Black Bean Tacos?

1.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (259 g)

Calories431

% Daily Value*

Total fat 20g	26%
Saturated fat 7.8g	39%
Trans fat 0.3g
Cholesterol 35mg	12%
Sodium 674mg	29%
Total carbohydrate 47g	17%
Dietary fiber 13g	46%
Total sugars 1.6g
Protein 18g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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