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Mexican beans with yogurt Calories
Source of plant protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mexican beans with yogurt (180 g) has 209 calories. That works out to 116 calories per 100 g. It contains 33.1 g of carbs, 13.5 g of protein, 2.7 g of fat and 10.3 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Mexican beans with yogurt Nutrition Facts
Selected: 1 serving (medium) · 180 g
209
KCAL / 180G
Carbs
33.1g
· 12% DV
Protein
13.5g
· 27% DV
Fat
2.7g
· 3% DV
Fiber
10.3g
· 37% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 26% · Fat 11%
Mexican beans with yogurt nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 33.1 g | 12% |
| Fiber | 10.3 g | 37% |
| Protein | 13.5 g | 27% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Mexican beans with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 209 kcal |
| 1 tablespoon (small) | 20 g | 23 kcal |
| 4 tablespoon (medium) | 80 g | 93 kcal |
| 100 g | 100 g | 116 kcal |
| 1 cup (medium) | 150 g | 174 kcal |
| 1 serving (large) | 250 g | 290 kcal |
| 2 cup (large) | 300 g | 348 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Mexican beans with yogurt
How do you make Mexican beans with yogurt?
Mexican beans with yogurt is made by mixing cooked, drained beans with a seasoned yogurt dressing. Stir garlic, salt, and pepper into the yogurt, then fold in the beans. Corn, chopped peppers, and fresh herbs are common additions, but recipes vary.
What do you serve with Mexican beans with yogurt?
Mexican beans with yogurt pairs well with grilled chicken or meat, roasted vegetables, or rice. Serve it as a cool side dish or as part of a mezze-style spread with bread. For a lighter meal, pair it with a crisp green salad.
Can you use canned beans for Mexican beans with yogurt?
Yes, canned beans work well for Mexican beans with yogurt. Drain and rinse them to remove excess canning liquid and salt, then let them drain thoroughly before mixing with the dressing. Excess moisture can make the yogurt sauce watery.
Why does Mexican beans with yogurt turn watery?
Mexican beans with yogurt turns watery when the beans are wet or the yogurt is thin. Drain rinsed beans thoroughly and use thick, strained yogurt if available. Add salt shortly before serving, since it can draw moisture from the ingredients.
Is Mexican beans with yogurt served hot or cold?
Mexican beans with yogurt is usually served chilled or cool, like a salad or dip. If you cook the beans yourself, let them cool before adding the yogurt so the sauce stays thick and creamy. Keep the dish refrigerated until serving.
How long does Mexican beans with yogurt last in the fridge?
Mexican beans with yogurt keeps for up to 2 days in a covered container in the refrigerator. Use a clean serving utensil and return leftovers promptly to the fridge. Discard the dish if its smell, appearance, or texture changes noticeably.
Can you make Mexican beans with yogurt ahead of time?
Yes, you can prepare Mexican beans with yogurt a few hours ahead and chill it before serving. For the best texture, drain the beans in advance but mix them with the dressing closer to serving time. Stir and check the consistency before bringing it to the table.
Is Mexican beans with yogurt an authentic Mexican dish?
Mexican beans with yogurt is generally a local salad or side-dish interpretation rather than a traditional Mexican recipe. The name refers to the beans, while yogurt dressing is a Turkish-style adaptation; traditional Mexican bean dishes more commonly use other seasonings and preparations.
Can you freeze Mexican beans with yogurt?
Freezing Mexican beans with yogurt is not recommended. Yogurt can separate and turn grainy after thawing, while the beans may become soft and release water. Make a smaller fresh batch instead, and keep leftovers refrigerated.
Does Mexican beans with yogurt make a filling lunch?
Yes, Mexican beans with yogurt can make a satisfying light lunch because beans and yogurt provide protein and beans also add fiber. Add vegetables and a grain such as rice or bread if you want a more substantial meal.
Mexican beans with yogurt Vitamins & Minerals
Vitamins
Folate
122.4µg · 31% DV
B1
0.22mg · 18% DV
B2
0.18mg · 14% DV
B6
0.22mg · 13% DV
Minerals
Copper
0.4mg · 44% DV
Phosphorus
221mg · 32% DV
Manganese
0.68mg · 30% DV
Magnesium
76mg · 18% DV
Potassium ⭐
567mg · 17% DV
Sodium
104mg · 5% DV
Mexican beans with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mexican beans with yogurt
To burn the 209 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mexican beans with yogurt?
Mexican beans with yogurt is a Mexican-inspired bean dish, usually made with cooked beans seasoned with spices and often tomato, then served with or topped by yogurt. It is not necessarily a traditional Mexican pairing; recipes vary, and the yogurt adds a cool, tangy contrast to the beans’ hearty, soft texture.
Serve it warm or at room temperature as a simple lunch, or alongside rice, flatbread or a crisp salad. The beans make it a source of plant protein and fibre, with 5.7 g of fibre per 100 g. For a lighter plate, use a modest spoonful of plain yogurt and add fresh herbs or crunchy vegetables.
How Nutritious Is Mexican beans with yogurt?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Mexican beans with yogurt Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mexican beans with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Mexican beans with yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mexican beans with yogurt Fat Profile
SATURATED
0.9g
MONOUNSATURATED
0.68g
POLYUNSATURATED
0.76g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.