⏱ 7 min totalBlack Bean Vegetarian Quesadillas
Per 1 serving · 334 g · 4 ingredients
of a 2,000 cal day
- Protein20g20% of calories
- Carbs54g52% of calories
- Fat13g28% of calories
At a glance
One serving of Black Bean Vegetarian Quesadillas (334 g) has 405 calories, with 20 g of protein, 54 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (41% DV), dietary fiber (44% DV) and thiamine (36% DV). Keep an eye on sodium and saturated fat, which provide 70% and 31% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Dietary fiber44%
- Thiamine36%
- Riboflavin (B2)31%
- Niacin24%
- Vitamin B626%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin E18%
- Vitamin B1210%
- Pantothenic acid14%
- Choline10%
- Potassium18%
Watch
20%+ of the daily value
- Sodium70%
- Saturated fat31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Combine the black beans, cheese, and half of the salsa in a medium bowl.
- 2
Spread the mixture on half of the tortilla, fold it over, and press gently to flatten.
- 3
Microwave the quesadilla for 45 seconds to 1 minute 15 seconds, until the cheese is melted and the tortilla is warm.
- 4
Serve the quesadilla with the remaining salsa on the side.
Vitamins & minerals
Amounts for 1 serving (334 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 105 μg | 12% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.4 mg | 36% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 148 μg | 37% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 55 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 333 mg | 33% |
| Iron | 5 mg | 57% |
| Potassium | 858 mg | 18% |
| Magnesium | 82 mg | 19% |
| Phosphorus | 405 mg | 58% |
| Zinc | 2 mg | 20% |
| Copper | 0.4 mg | 44% |
| Manganese | 1 mg | 29% |
| Selenium | 22 μg | 41% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 397 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 25 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 8,174 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 72 μg | — |
| Serine | 1 g | — |
| Starch | 20 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 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 405 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Black Bean Vegetarian Quesadillas?
One serving of Black Bean Vegetarian Quesadillas (1 serving) has 405 calories, which works out to 121 calories per 100 g. That is about 20% of a 2,000-calorie day.
Are Black Bean Vegetarian Quesadillas high in protein?
It provides a solid 20 g of protein per serving (41% of the 50 g daily value), but protein supplies only 20% 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 Vegetarian Quesadillas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 52% 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 Vegetarian Quesadillas?
1600 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Black Bean Vegetarian Quesadillas?
7 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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