⏱ 20 min totalChicken Tostadas
Per 1 serving · 223 g · 10 ingredients
of a 2,000 cal day
- Protein21g26% of calories
- Carbs19g24% of calories
- Fat18g50% of calories
At a glance
One serving of Chicken Tostadas (223 g) has 313 calories, with 21 g of protein, 19 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (41% DV), riboflavin (b2) (21% DV) and niacin (41% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 25%, 34% and 23% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Riboflavin (B2)21%
- Niacin41%
- Vitamin B653%
- Pantothenic acid32%
- Phosphorus43%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin A15%
- Vitamin E11%
- Vitamin K17%
- Thiamine11%
- Folate (B9)17%
Watch
20%+ of the daily value
- Sodium25%
- Saturated fat34%
- Cholesterol23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Chicken breast
¼ tsp Olive oil
1 piece Tostada shells- 2 tbsp Refried beans
⅛ cup, shredded Cheddar cheese
¼ cup shredded Romaine lettuce
⅛ cup Salsa
⅛ cup Sour cream
1 tbsp chopped Onion
⅛ fruit Avocado
Directions
- 1
Pound the chicken breast to an even thickness using a kitchen mallet or the back of a heavy jar.
- 2
Heat olive oil in a nonstick pan over medium heat. Cook the chicken for about 4 minutes per side, or until fully cooked through to 165°F with no pink in the center. Chop the cooked chicken.
- 3
Spread refried beans onto each tostada shell and top with chopped chicken, cheddar cheese, lettuce, salsa, sour cream, onion, and avocado.
- 4
Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (223 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 133 μg | 15% |
| Vitamin C | 5 mg | 5% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 21 μg | 17% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 7 mg | 41% |
| Vitamin B6 | 1 mg | 53% |
| Folate (B9) | 68 μg | 17% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 70 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 168 mg | 17% |
| Iron | 1 mg | 16% |
| Potassium | 625 mg | 13% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 304 mg | 43% |
| Zinc | 2 mg | 15% |
| Copper | 0.2 mg | 17% |
| Manganese | 0.3 mg | 12% |
| Selenium | 20 μg | 36% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 742 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,044 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 70 μg | — |
| Serine | 1 g | — |
| Starch | 9 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 313 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Chicken Tostadas?
One serving of Chicken Tostadas (1 serving) has 313 calories, which works out to 141 calories per 100 g. That is about 16% of a 2,000-calorie day.
Are Chicken Tostadas high in protein?
It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 26% 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 Chicken Tostadas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken Tostadas?
582 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken Tostadas?
2.2 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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