Nachos
Limited nutritional benefit
Tortilla chips with cheese and toppings.
Nachos are tortilla chips topped with melted cheese, beans, jalapenos and often ground beef, served with salsa, sour cream and guacamole. The fried chips and cheese make them high in fat, saturated fat and sodium, while the beans add some protein and fiber. A 250 g plate is about 700 kcal; more beans and salsa and less cheese lower the fat.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 10g | 17.9% |
| Fat | 16g | 22.9% |
| Carbs | 28g | 9.3% |
| Simple Sugars | 9.8g | Estimate |
| Complex Carbs | 15.2g | Estimate |
| Fiber | 3g | 12.0% |
| Water | 42g | 1.7% |
| Calories | 280 | 12.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.84 | g | 29.2% |
| Monounsaturated | 5.09 | g | 20.4% |
| Polyunsaturated | 3.22 | g | 24.8% |
| Omega-3 | 0.966 | g | Estimate |
| EPA | 4 | mg | 0.4% |
| Omega-6 | 2.254 | g | Estimate |
| Trans | 0.1 | g | 5.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.58 | mg |
| Vitamin E | 1.47 | mg |
| Selenium | 8.92 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 82 | mcg | 9.1% |
| vitamin B1 | 0.102 | mg | 8.5% |
| vitamin B2 | 0.123 | mg | 9.5% |
| vitamin B3 | 0.768 | mg | 4.8% |
| vitamin B6 | 0.126 | mg | 7.4% |
| vitamin B9 | 43.8 | mcg | 10.9% |
| vitamin B12 | 0.206 | mcg | 8.6% |
| vitamin C | 1.58 | mg | 1.8% |
| vitamin D | 0.107 (4 IU) | mcg | 0.7% |
| vitamin E | 1.47 | mg | 9.8% |
| vitamin K | 9.57 | mcg | 8.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 195 | mg | 19.5% |
| iron | 1.06 | mg | 5.9% |
| magnesium | 48.9 | mg | 12.2% |
| phosphorus | 202 | mg | 28.9% |
| potassium | 220 | mg | 8.5% |
| sodium | 477 | mg | 20.7% |
| zinc | 1.47 | mg | 13.4% |
| copper | 0.102 | mg | 11.3% |
| manganese | 0.23 | mg | 10.0% |
| selenium | 8.92 | mcg | 16.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 252 | mg | 36.0% | 135% |
| Isoleucine | 468 | mg | 33.4% | 134% |
| Leucine | 866 | mg | 31.7% | 122% |
| Lysine limiting | 494 | mg | 23.5% | 89% |
| Methionine | 280 | mg | 26.7% | 105% |
| Phenylalanine | 882 | mg | 50.4% | 185% |
| Threonine | 428 | mg | 40.8% | 147% |
| Tryptophan | 168 | mg | 60.0% | 219% |
| Valine | 571 | mg | 31.4% | 123% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Tortilla chips 300 g
- Grated cheddar cheese 200 g
- Cooked or canned black beans, drained 200 g
- Pickled jalapenos, sliced 60 g
- Tomato salsa 150 g
- Sour cream 100 g
- Spring onions, sliced 2
- Fresh coriander, chopped 2 tbsp
Instructions
- 1
Preheat the oven to 200C and line a baking tray with parchment.
- 2
Spread half the tortilla chips over the tray and scatter with half the beans and half the cheese.
- 3
Layer on the remaining chips, then the rest of the beans and cheese, and top with the jalapenos.
- 4
Bake for 8 to 12 minutes until the cheese is fully melted and bubbling.
- 5
Remove from the oven and spoon over the salsa and sour cream.
- 6
Finish with the spring onions and coriander and serve hot straight from the tray.