Nachos, with beans
Common food
Photo: Wikipedia
Nachos with beans are a hearty, Tex-Mex classic where crispy corn tortilla chips are smothered in melted cheese and hearty beans, creating a satisfying mix of crunchy, creamy, and savory textures. This specific preparation offers a balanced nutritional profile with a notable 4.62g of protein and 2.5g of fiber per 100g, making it a more substantial snack than plain chips. The combination of complex carbohydrates from the beans and the fat from the cheese provides a quick, filling energy boost.
💚 Why it's loved
People love nachos with beans for their irresistible, shareable nature and the perfect balance of salty, cheesy, and savory flavors. They are a staple of casual dining and sports culture, offering a customizable canvas that can be loaded with a variety of toppings to suit any taste.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium and saturated fat, especially with processed cheese and salty chips, which may cause blood-sugar spikes or water retention. To counteract this, opt for low-sodium beans, use part-skim cheese, and pair the nachos with a side of fresh salsa or guacamole to add fiber and healthy fats that slow sugar absorption.
Key benefits
- Good source of plant-based protein from beans
- Provides dietary fiber for digestive health
- Contains healthy fats for satiety
- Rich in complex carbohydrates for sustained energy
- Versatile base for adding vegetables and lean proteins
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original nachos were invented in 1943 by Ignacio 'Nacho' Anaya at the Victory Club restaurant in Piedras Negras, Mexico, for a group of U.S. military wives who requested a snack from the kitchen.
Full nutrition (scales with serving)
| Water | 58.8 g |
| Energy | 210 kcal |
| Protein | 4.6 g |
| Total lipid (fat) | 11.4 g |
| Carbohydrate, by difference | 23.3 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 0.48 g |
| Calcium, Ca | 66.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 106 mg |
| Potassium, K | 155 mg |
| Sodium, Na | 434 mg |
| Zinc, Zn | 0.69 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 4.1 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.61 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 18.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 13.0 mg |
| Vitamin B-12 | 0.04 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 10.3 ug |
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.40 g |
| Fatty acids, total monounsaturated | 3.7 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 3.7 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.5 g |
| PUFA 18:2 | 4.1 g |
| PUFA 18:3 | 0.32 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 4.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are nachos with beans a good source of protein?
Yes, with 4.62g of protein per 100g, they provide a decent plant-based protein boost, especially when combined with cheese or other toppings.
Can nachos with beans fit into a healthy diet?
Absolutely, when portion-controlled and topped with fresh vegetables, lean proteins, and healthy fats like avocado, they can be a balanced and satisfying meal.
How can I make nachos with beans healthier?
Use baked tortilla chips, low-sodium beans, and part-skim cheese. Add plenty of fresh toppings like tomatoes, onions, and cilantro to increase fiber and reduce overall calorie density.