⏱ 30 min totalTurkey, Black Bean and Pumpkin
Per 1 serving · 635 g · 9 ingredients
of a 2,000 cal day
- Protein38g30% of calories
- Carbs49g39% of calories
- Fat17g31% of calories
- ✓ Protein-dense
At a glance
One serving of Turkey, Black Bean and Pumpkin (635 g) has 483 calories, with 38 g of protein, 49 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (39% of calories). It is high in protein (76% DV), dietary fiber (74% DV) and Vitamin A (37% DV). Keep an eye on sodium and cholesterol, which provide 42% and 26% of the daily value.
High in
20%+ of the daily value
- Protein76%
- Dietary fiber74%
- Vitamin A37%
- Vitamin C46%
- Vitamin E33%
- Thiamine148%
Good source of
10–19% of the daily value
- Vitamin K15%
Watch
20%+ of the daily value
- Sodium42%
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
4 oz Ground turkey- 🥄⅛ tsp Salt
⅛ tsp Black pepper
½ tsp Cinnamon
½ tsp Chili powder
½ cup, cubed Pumpkin
1 cup Tomatoes
½ can Black beans
Directions
- 1
Warm the olive oil in a large pot over medium heat. Add the ground turkey and cook, breaking it up with a spoon, until no longer pink and lightly browned.
- 2
Season the turkey with the salt, black pepper, chili powder, and cinnamon; stir to coat and toast the spices for 30 seconds.
- 3
Add the cubed pumpkin and the diced tomatoes with their juices. Bring to a gentle simmer.
- 4
Reduce heat to low, cover slightly, and simmer until the pumpkin is tender, about 10–12 minutes, stirring occasionally.
- 5
Stir in the drained black beans and cook until heated through, 3–5 minutes. Taste and adjust seasoning, then serve hot.
Vitamins & minerals
Amounts for 1 serving (635 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 337 μg | 37% |
| Vitamin C | 41 mg | 46% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 18 μg | 15% |
| Thiamine | 2 mg | 148% |
| Riboflavin (B2) | 1 mg | 49% |
| Niacin | 11 mg | 70% |
| Vitamin B6 | 1 mg | 83% |
| Folate (B9) | 167 μg | 42% |
| Vitamin B12 | 1 μg | 48% |
| Pantothenic acid | 2 mg | 39% |
| Choline | 128 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 206 mg | 21% |
| Iron | 8 mg | 95% |
| Potassium | 1,615 mg | 34% |
| Magnesium | 135 mg | 32% |
| Phosphorus | 529 mg | 76% |
| Zinc | 4 mg | 40% |
| Copper | 1 mg | 78% |
| Manganese | 1 mg | 47% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 2,356 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 2,583 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.2 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 6,089 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 23 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 483 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 92minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in Turkey, Black Bean and Pumpkin?
One serving of Turkey, Black Bean and Pumpkin (1 serving) has 483 calories, which works out to 76 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Turkey, Black Bean and Pumpkin high in protein?
Yes. It has 38 g of protein per serving, and 30% of its calories come from protein (7.9 g of protein per 100 calories).
Is Turkey, Black Bean and Pumpkin keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Turkey, Black Bean and Pumpkin?
964 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Turkey, Black Bean and Pumpkin?
8.3 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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