⏱ 30 min totalStewed Tomato Black Beans
Per 1 serving · 490 g · 6 ingredients
of a 2,000 cal day
- Protein16g19% of calories
- Carbs50g60% of calories
- Fat8.2g22% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Stewed Tomato Black Beans (490 g) has 323 calories, with 16 g of protein, 50 g of carbohydrates and 8.2 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (31% DV), dietary fiber (66% DV) and Vitamin C (34% DV). Keep an eye on sodium, which provides 64% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Dietary fiber66%
- Vitamin C34%
- Vitamin E34%
- Thiamine37%
- Riboflavin (B2)26%
Good source of
10–19% of the daily value
- Vitamin K13%
- Pantothenic acid19%
- Choline13%
- Calcium11%
- Zinc15%
Watch
20%+ of the daily value
- Sodium64%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Canola oil
½ medium Onion
½ cup, chopped or sliced Tomatoes
½ cup Tomato sauce
½ can Black beans- 🥄½ tsp Salt
Directions
- 1
Heat oil in a pan over medium heat and then add chopped onion; cook until translucent.
- 2
Add chopped tomato and add tomato sauce.
- 3
Finally, add the can of beans and bring to a boil, reduce heat to a simmer and let stew for about 20 minutes. Season with salt and enjoy!
Vitamins & minerals
Amounts for 1 serving (490 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 65 μg | 7% |
| Vitamin C | 31 mg | 34% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 34% |
| Vitamin K | 16 μg | 13% |
| Thiamine | 0.4 mg | 37% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 165 μg | 41% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 71 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 114 mg | 11% |
| Iron | 6 mg | 69% |
| Potassium | 1,312 mg | 28% |
| Magnesium | 108 mg | 26% |
| Phosphorus | 300 mg | 43% |
| Zinc | 2 mg | 15% |
| Copper | 1 mg | 65% |
| Manganese | 1 mg | 34% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 91 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 722 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 45 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 19,337 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 323 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Stewed Tomato Black Beans?
One serving of Stewed Tomato Black Beans (1 serving) has 323 calories, which works out to 66 calories per 100 g. That is about 16% of a 2,000-calorie day.
Are Stewed Tomato Black Beans high in protein?
It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 19% 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 Stewed Tomato Black Beans keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Stewed Tomato Black Beans?
1476 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Stewed Tomato Black Beans?
9.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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