⏱ 30 min total

Black Bean Tacos with Corn Salsa

Name: Black Bean Tacos with Corn Salsa
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; ½ cloves, minced Garlic; ⅝ cup Black beans; ¹⁄₁₆ cup Rolled oats; ¹⁄₁₆ cup Yellow cornmeal; ¼ tbsp Chili powder; ¼ tsp Salt; ⅛ tsp Black pepper; 2 tortilla, medium Flour tortillas; ¼ cup Sweet corn; ⅛ cup, chopped Red bell pepper; ¼ pepper Jalapeno peppers; ½ medium Scallions; ¹⁄₁₆ cup Lime juice; ¹⁄₁₆ cup Cilantro

Per 1 serving · 371 g · 15 ingredients

Calories

573

29%
of a 2,000 cal day

Protein
20g
14% of calories
Carbs
95g
65% of calories
Fat
14g
21% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Black Bean Tacos with Corn Salsa (371 g) has 573 calories, with 20 g of protein, 95 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (40% DV), dietary fiber (61% DV) and Vitamin C (46% DV). Keep an eye on sodium, which provides 69% of the daily value.

Per 100 g

155cal

medium energy density

Protein per 100 cal

3.5g

Net carbs

78g

carbs minus fiber

Fiber

17g

6.2 g sugar

High in

20%+ of the daily value

Protein40%
Dietary fiber61%
Vitamin C46%
Vitamin E23%
Vitamin K28%
Thiamine59%

Good source of

10–19% of the daily value

Pantothenic acid15%
Choline11%
Potassium19%
Zinc18%

Watch

20%+ of the daily value

Sodium69%

Ingredients

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

Directions

Prep 5 minCook 25 min

1
Preheat the oven to 400°F.
2
Lightly coat a baking sheet with olive oil.
3
In a food processor or blender, chop the garlic. Add the black beans, oats, cornmeal, chili powder, 3/4 teaspoon salt, and 1/4 teaspoon black pepper. Process until combined, scraping down the sides as needed.
4
Crumble the bean mixture with your hands and spread it on the prepared baking sheet. Bake until firm and crisp on the bottom, about 10 to 15 minutes.
5
Break up the pieces further with a spoon and bake until crisp all over, another 10 to 15 minutes.
6
Wrap the tortillas in foil and warm them in the oven for 5 minutes.
7
In a bowl, combine the corn, red bell pepper, jalapeno, scallions, and the remaining salt and black pepper. Drizzle with lime juice.
8
Divide the bean crumble among the tortillas, top with corn salsa and cilantro, and serve immediately.

Vitamins & minerals

Amounts for 1 serving (371 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	68 μg	8%
Vitamin C	41 mg	46%
Vitamin D	0 μg	0%
Vitamin E	3 mg	23%
Vitamin K	34 μg	28%
Thiamine	1 mg	59%
Riboflavin (B2)	0.3 mg	23%
Niacin	6 mg	35%
Vitamin B6	0.3 mg	20%
Folate (B9)	248 μg	62%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	15%
Choline	59 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	198 mg	20%
Iron	7 mg	90%
Potassium	875 mg	19%
Magnesium	106 mg	25%
Phosphorus	425 mg	61%
Zinc	2 mg	18%
Copper	0.4 mg	49%
Manganese	1 mg	52%
Selenium	29 μg	53%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	50 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	711 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	30 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.4 μg	—
Lysine	1 g	—
Maltose	2 g	—
Methionine	0.3 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	45 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 573 calories

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

109min
Walking (3.5 mph)
69min
Cycling (moderate)
48min
Running (6 mph)
81min
Swimming laps

Common questions

How many calories are in Black Bean Tacos with Corn Salsa?

One serving of Black Bean Tacos with Corn Salsa (1 serving) has 573 calories, which works out to 155 calories per 100 g. That is about 29% of a 2,000-calorie day.

Is Black Bean Tacos with Corn Salsa high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 14% 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 Black Bean Tacos with Corn Salsa keto-friendly?

It is hard to fit into a strict keto diet. One serving has 78 g of net carbs and 65% 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 with Corn Salsa?

1594 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Black Bean Tacos with Corn Salsa?

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

Nutrition Facts

Serving size1 serving (371 g)

Calories573

% Daily Value*

Total fat 14g	18%
Saturated fat 2.5g	13%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,594mg	69%
Total carbohydrate 95g	35%
Dietary fiber 17g	61%
Total sugars 6.2g
Protein 20g

* 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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