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Vegan Black Bean Wrap⏱ 10 min total
Recipes

Vegan Black Bean Wrap

Per 1 serving · 365 g · 8 ingredients

Calories
434
22%
of a 2,000 cal day
  • Protein
    15g
    13% of calories
  • Carbs
    68g
    60% of calories
  • Fat
    14g
    27% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Vegan Black Bean Wrap (365 g) has 434 calories, with 15 g of protein, 68 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (29% DV), dietary fiber (51% DV) and Vitamin E (21% DV). Keep an eye on sodium, which provides 60% of the daily value.

Per 100 g
119cal
low energy density
Protein per 100 cal
3.4g
Net carbs
53g
carbs minus fiber
Fiber
14g
7.6 g sugar

High in

20%+ of the daily value

  • Protein29%
  • Dietary fiber51%
  • Vitamin E21%
  • Vitamin K39%
  • Thiamine43%
  • Riboflavin (B2)25%

Good source of

10–19% of the daily value

  • Vitamin C15%
  • Choline10%
  • Calcium19%
  • Zinc15%

Watch

20%+ of the daily value

  • Sodium60%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 5 min
  1. 1

    Combine the black beans, corn, and salsa in a bowl until well mixed.

  2. 2

    Place the mixture onto the tortilla. Add the chopped avocado, sliced olives, arugula, and cilantro on top.

  3. 3

    Roll up the tortilla and enjoy.

Vitamins & minerals

Amounts for 1 serving (365 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A57 μg
6%
Vitamin C13 mg
15%
Vitamin D0 μg
0%
Vitamin E3 mg
21%
Vitamin K47 μg
39%
Thiamine1 mg
43%
Riboflavin (B2)0.3 mg
25%
Niacin5 mg
34%
Vitamin B60.4 mg
31%
Folate (B9)219 μg
55%
Vitamin B120 μg
0%
Pantothenic acid1 mg
27%
Choline55 mg
10%

Minerals

NutrientAmount% Daily Value
Calcium193 mg
19%
Iron5 mg
66%
Potassium1,002 mg
21%
Magnesium87 mg
21%
Phosphorus313 mg
45%
Zinc2 mg
15%
Copper0.5 mg
53%
Manganese1 mg
36%
Selenium20 μg
37%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene13 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene672 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride26 μg—
Fructose2 g—
Galactose0.2 g—
Glucose2 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene5,449 μg—
Lysine1 g—
Maltose2 g—
Methionine0.3 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch36 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.1 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 434 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 82min
    Walking (3.5 mph)
  • 52min
    Cycling (moderate)
  • 36min
    Running (6 mph)
  • 61min
    Swimming laps

Common questions

How many calories are in Vegan Black Bean Wrap?

One serving of Vegan Black Bean Wrap (1 serving) has 434 calories, which works out to 119 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Vegan Black Bean Wrap high in protein?

It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 13% 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.

Is Vegan Black Bean Wrap keto-friendly?

It is hard to fit into a strict keto diet. One serving has 53 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 Vegan Black Bean Wrap?

1372 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Black Bean Wrap?

7.6 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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