⏱ 25 min totalRefried Bean Quesadillas
Per 1 serving · 350 g · 14 ingredients
of a 2,000 cal day
- Protein23g15% of calories
- Carbs73g49% of calories
- Fat23g35% of calories
At a glance
One serving of Refried Bean Quesadillas (350 g) has 591 calories, with 23 g of protein, 73 g of carbohydrates and 23 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (46% DV), dietary fiber (33% DV) and thiamine (50% DV). Keep an eye on sodium and saturated fat, which provide 66% and 47% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Dietary fiber33%
- Thiamine50%
- Riboflavin (B2)30%
- Niacin28%
- Vitamin B624%
Good source of
10–19% of the daily value
- Vitamin A16%
- Vitamin E12%
- Vitamin K17%
- Vitamin B1215%
- Pantothenic acid14%
- Choline13%
Watch
20%+ of the daily value
- Sodium66%
- Saturated fat47%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Canola oil
¼ medium Onion
½ cloves, minced Garlic
¼ tsp, whole Cumin seed
½ cup Kidney beans
½ tsp Paprika- 🥄¼ tbsp Water
- 🥄¼ dash Salt
¼ dash Black pepper
2 tortilla, medium Flour tortillas
¼ cup, shredded Cheddar cheese
2 tbsp Cilantro
2 tbsp Salsa
2 tbsp Sour cream
Directions
- 1
Heat the canola oil in a large frying pan over medium heat. Add the chopped onion and minced garlic, cooking for 2 minutes. Stir in the cumin and cook for an additional minute.
- 2
Add the kidney beans, paprika, and water to the pan. Use a potato masher to break down the beans into a rough purée as they warm. Season with salt and pepper to taste.
- 3
Spread the refried beans onto half of the tortillas. Top with cheddar cheese, cilantro, and salsa. Cover with the remaining tortillas.
- 4
Wipe the frying pan clean and return it to the heat, or use a griddle pan. Cook each quesadilla for 1-2 minutes on each side until the tortillas are crisp and golden, and the cheese is melted.
- 5
Serve the quesadillas warm, cut into wedges, with sour cream for dipping.
Vitamins & minerals
Amounts for 1 serving (350 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 146 μg | 16% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 1 mg | 50% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 4 mg | 28% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 178 μg | 45% |
| Vitamin B12 | 0.4 μg | 15% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 69 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 410 mg | 41% |
| Iron | 5 mg | 68% |
| Potassium | 679 mg | 14% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 480 mg | 69% |
| Zinc | 2 mg | 22% |
| Copper | 0.3 mg | 35% |
| Manganese | 1 mg | 33% |
| Selenium | 34 μg | 61% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.5 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 481 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 40 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 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 | 2,020 μg | — |
| Lysine | 1 g | — |
| Maltose | 2 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 102 μg | — |
| Serine | 1 g | — |
| Starch | 51 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 591 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 112minWalking (3.5 mph)
- 71minCycling (moderate)
- 49minRunning (6 mph)
- 83minSwimming laps
Common questions
How many calories are in Refried Bean Quesadillas?
One serving of Refried Bean Quesadillas (1 serving) has 591 calories, which works out to 169 calories per 100 g. That is about 30% of a 2,000-calorie day.
Are Refried Bean Quesadillas high in protein?
It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 15% 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 Refried Bean Quesadillas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 64 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Refried Bean Quesadillas?
1508 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Refried Bean Quesadillas?
8.1 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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