⏱ 25 min total

Vegetarian Black Bean Tacos

Name: Vegetarian Black Bean Tacos
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ⅛ small Onion; ¼ can Black beans; ¼ cloves, minced Garlic; ⅛ tsp, ground Cumin seed; ¹⁄₁₆ tsp Paprika; ¹⁄₁₆ tsp Cayenne pepper; ⅛ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¼ tbsp Tomato paste; ¼ tbsp Water; 2 medium Taco shells; ¼ fruit Avocado; ⅛ lime yields Lime juice; ⅛ cup, shredded Cheddar cheese; ¼ medium whole Tomatoes; ¼ cup shredded Romaine lettuce

Per 1 serving · 266 g · 17 ingredients

Calories

404

20%
of a 2,000 cal day

Protein
13g
13% of calories
Carbs
42g
41% of calories
Fat
22g
47% of calories

Portion

At a glance

One serving of Vegetarian Black Bean Tacos (266 g) has 404 calories, with 13 g of protein, 42 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (27% DV), dietary fiber (48% DV) and Vitamin K (27% DV). Keep an eye on sodium and saturated fat, which provide 27% and 31% of the daily value.

Per 100 g

152cal

medium energy density

Protein per 100 cal

3.3g

Net carbs

29g

carbs minus fiber

Fiber

14g

2.8 g sugar

High in

20%+ of the daily value

Protein27%
Dietary fiber48%
Vitamin K27%
Thiamine20%
Riboflavin (B2)20%
Vitamin B620%

Good source of

10–19% of the daily value

Vitamin A13%
Vitamin C18%
Vitamin E19%
Niacin15%
Calcium18%
Potassium17%

Watch

20%+ of the daily value

Sodium27%
Saturated fat31%

Ingredients

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

Directions

Prep 15 minCook 10 min

1
Preheat the oven according to the taco shell package instructions. Arrange taco shells on a baking sheet and bake for 6-7 minutes.
2
Heat a large skillet over medium heat. Add olive oil and swirl to coat. Sauté diced onion for 2-3 minutes until soft and translucent.
3
Add minced garlic and sauté for 30 seconds. Stir in black beans, cumin, paprika, cayenne pepper, tomato paste, and water. Mix well.
4
Cook for about 3 minutes to meld flavors and heat beans through.
5
In a small bowl, mash avocado with a fork until smooth. Stir in lime juice, salt, and pepper.
6
To assemble tacos, place taco shells on a flat surface. Layer each with bean mixture, cheese, mashed avocado, diced tomatoes, and lettuce. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (266 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	113 μg	13%
Vitamin C	16 mg	18%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	19%
Vitamin K	33 μg	27%
Thiamine	0.2 mg	20%
Riboflavin (B2)	0.3 mg	20%
Niacin	2 mg	15%
Vitamin B6	0.3 mg	20%
Folate (B9)	150 μg	38%
Vitamin B12	0.1 μg	6%
Pantothenic acid	1 mg	20%
Choline	48 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	181 mg	18%
Iron	3 mg	42%
Potassium	818 mg	17%
Magnesium	87 mg	21%
Phosphorus	288 mg	41%
Zinc	2 mg	18%
Copper	0.4 mg	44%
Manganese	1 mg	23%
Selenium	7 μg	13%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	46 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	884 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	9 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	1,943 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	36 μg	—
Serine	1 g	—
Starch	14 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0.2 g	—
Total omega 6	1 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 404 calories

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

77min
Walking (3.5 mph)
49min
Cycling (moderate)
34min
Running (6 mph)
57min
Swimming laps

Common questions

How many calories are in Vegetarian Black Bean Tacos?

One serving of Vegetarian Black Bean Tacos (1 serving) has 404 calories, which works out to 152 calories per 100 g. That is about 20% of a 2,000-calorie day.

Are Vegetarian Black Bean Tacos high in protein?

It provides a solid 13 g of protein per serving (27% 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.

Are Vegetarian Black Bean Tacos keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegetarian Black Bean Tacos?

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

How much sugar is in Vegetarian Black Bean Tacos?

2.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (266 g)

Calories404

% Daily Value*

Total fat 22g	28%
Saturated fat 6.2g	31%
Trans fat 0.2g
Cholesterol 14mg	5%
Sodium 620mg	27%
Total carbohydrate 42g	15%
Dietary fiber 14g	48%
Total sugars 2.8g
Protein 13g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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