Baleadas- Cheap, Easy Honduran Meal
Nutrition facts per serving
⚠ Note: Ingredient quantities and recipe composition are approximate. Actual amounts may vary by region, culture, household tradition, and preparation style. For accurate nutritional analysis of your specific recipe, use the DietCompass Recipe Evaluation Tool.
🧾 Ingredients (per serving)
🧠 Expert Insights
Percent Daily Values
- Zinc: 26.37
- Selenium: 26.83
- Vitamin C: 4.81
- Vitamin E: 6.44
- Dietary Fiber: 55.95
- Niacin B3: 19.4
- Carbohydrates: 29.39
- Vitamin B6: 30.36
Nutrient Highlights
- Good source of iron, which supports red blood cell formation.
- High in dietary fiber, supporting digestive health and satiety.
- Provides significant protein content.
- Provides moderate potassium.
- Provides moderate calcium.
- Rich in magnesium which supports muscle and nerve function.
- Good source of zinc, supporting immune function and cell growth.
- Good source of folate, important for cell division and DNA synthesis.
Warnings
- This food contains substantial potassium. Individuals with kidney conditions may need to monitor potassium intake.
Nutrient Levels
- Zinc: high
- Selenium: high
- Vitamin C: minimal
- Vitamin E: low
- Dietary Fiber: high
- Niacin B3: moderate
- Carbohydrates: high
- Vitamin B6: high
Population Relevance
- Bone Health: This food provides some bone-health-relevant nutrients at moderate levels.
- Heart Health: This food provides some heart-health-relevant nutrients.
- High Protein: This food provides moderate protein content.
- Gut Health: This food is high in dietary fiber, which supports digestive health, regularity, and may contribute to beneficial gut microbiota.
- Anemia Support: This food provides limited amounts of iron-related nutrients.
- Pregnancy: This food provides some nutrients relevant during pregnancy, but is not among the richest sources.
Disclaimer
- These insights are derived from nutrient composition data and established dietary reference values. They do not constitute medical advice and do not evaluate food safety, allergens, contaminants, or individual medical conditions. Dietary decisions for pregnancy, infants, or medical conditions should be discussed with a qualified healthcare professional.
Macro Profile
- This food is primarily carbohydrate-based.
Top Nutrients
- Level: high
- Nutrient: copper
- Percent Dv: 58.49
- Level: high
- Nutrient: Dietary Fiber
- Percent Dv: 55.95
- Level: high
- Nutrient: phosphorus
Nutrient Density
- moderate nutrient density
🥩 Macronutrients
| Nutrient | Amount per Serving |
|---|---|
| Energy | 446.3 kcal |
| Protein | 15.79 g |
| Carbohydrates | 80.83 g |
| Total Fat | 8.92 g |
| Dietary Fiber | 15.67 g |
💎 Minerals
| Mineral | Amount per Serving |
|---|---|
| Phosphorus | 586.35 mg |
| Selenium | 14.76 µg |
| Sodium | 129.30 mg |
| Manganese | 1.04 mg |
💊 Vitamins
| Vitamin | Amount per Serving |
|---|---|
| Vitamin D | 1.96 µg |
| Vitamin B12 | 0.16 µg |
| Vitamin C | 4.33 mg |
| Vitamin E | 0.97 mg |
See Complete Nutritional Breakdown
Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.