Amy's Black Bean Vegetable Enchilada: Nutrition & Labelgrade B (76/100)
B 76 / 100 — A genuinely clean frozen entree: organic, vegan, recognizable whole-food ingredients with no added sugar and very low saturated fat. The protein is modest (10g, plant-based) and sodium is the only real drag at 791mg per tray — typical for the frozen-meal category.
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Amy’s Black Bean Vegetable Enchilada delivers 10 g of protein for 331 calories in a single 9.5 oz (269 g) tray — about 3.7 g of protein per 100 g. That’s modest, plant-based protein, so don’t buy this as a muscle-building meal. Buy it for what it actually is: one of the cleanest convenience entrees in the freezer aisle. The panel is organic, vegan, gluten-free, with no added sugar and very low saturated fat. It earns a B (76/100). The one honest catch is sodium — 791 mg per tray, about a third of the daily limit — which is the price of admission for almost any frozen meal.
Why the B
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C- | 56 / 100 | 3.7 g per 100 g, from tofu and black beans — enough for a light lunch, but modest. Not the reason to buy this |
| Ingredient quality | A- | 85 / 100 | Roughly 22 items, nearly all organic whole foods — corn tortillas, zucchini, tomato, tofu, beans, peppers, olives. This is the standout |
| Saturated fat load | A+ | 97 / 100 | 1.51 g per tray. The 12 g of total fat is mostly safflower/sunflower oil and olives, not saturated |
| Sodium load | C+ | 68 / 100 | 791 mg per tray, ~34% of the daily limit — the main weakness, and structural for the category |
| Sugar load | A+ | 98 / 100 | ~4 g total, zero added — all naturally occurring in the tomato, corn and vegetables |
| Fiber | D | 45 / 100 | 5.92 g per tray (~21% DV) from the beans and corn — actually strong for a frozen meal; the grade understates it |
Two of these scores are worth reading against the grain. The fiber D is graded on an absolute scale, but 6 g in a frozen entree is genuinely above average — the beans are doing real work. And the protein C- isn’t a defect so much as honest physics: whole-food plant protein from tofu and beans is never as concentrated as whey or chicken. Everything else on the panel is clean, which is exactly why this lands a B and not a C.
The ingredient list is the actual product
Most frozen meals win on convenience and lose on the label. Amy’s inverts that. Read the panel and you can picture every component: organic corn tortillas, organic zucchini, organic tomato puree, organic tofu, organic black beans, organic corn, peppers, olives, green chiles. There’s no maltodextrin, no modified food starch padding the texture (the thickeners here are organic sweet rice flour and organic tapioca starch), no caramel color, no added sugar, and no laboratory protein. For a dish that reheats in minutes, that’s a rare panel — and it’s the single reason this grades a full letter above a typical freezer-aisle entree.
The trade-off Amy’s can’t engineer away is sodium. At 791 mg, the sea salt plus the salt naturally riding in the tomato puree and tortillas puts this at a third of a day’s allowance in one tray. That’s not Amy’s being careless — it’s what makes a frozen enchilada taste like an enchilada. If sodium is your watch-item, this is the number to weigh against everything the panel does right.
How it compares to its freezer neighbors
Two products this page is measured against put the enchilada in context. Healthy Choice Power Bowls Mango Edamame matches it almost exactly on protein (10 g) and runs slightly higher on calories (370) and fiber (6.88 g) — but it carries 20 g of sugar, 17 g of it added, which drops that bowl to a C+ (68). Amy’s, with zero added sugar, is the cleaner pick of the two even though the protein is a tie.
If protein is what you’re after, look one shelf over at Amy’s own Cheese Tortellini Bowl: 20 g per bowl — double this enchilada — but that protein comes from cheese, so it brings 6.99 g of saturated fat (vs. 1.51 g here), more calories (419), and dairy. The enchilada wins on saturated fat, calories, and being fully vegan; the tortellini wins decisively on protein. They’re answers to different questions: clean-and-light versus protein-dense.
Who it’s for
Reach for this when you want a fast, organic, plant-based lunch and you’re not counting on it to hit a protein target. It’s an easy yes for vegan, vegetarian, or gluten-free eaters who want a recognizable ingredient list. The shopper who should think twice is anyone on a tight sodium plan — 791 mg in one tray is a lot to spend — and anyone tracking macros, who’ll want to pair it with a protein side rather than treat the tray as a complete meal.
Ingredients
Filtered water, organic corn tortillas (organic white corn, water, trace of lime), organic zucchini, organic tomato puree, organic tofu (filtered water, organic soybeans, magnesium chloride), organic black beans, organic corn, organic onions, expeller pressed high oleic safflower and/or sunflower oil, organic sweet rice flour, organic bell peppers, spices, organic tapioca starch, olives, sea salt, organic garlic, organic green chiles, chives. (Verbatim from the USDA Branded Foods entry, FDC 2673147.)
Where to buy
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Quick Facts
Per serving · 1 tray (269 g)
Full nutrition facts
| Nutrient | Per Serving (1 tray (269 g)) |
|---|---|
| Calories | 331 |
| Protein | 10g |
| Total Fat | 12g |
| Saturated Fat | 1.51g |
| Trans Fat | 0g |
| Total Carbohydrates | 45g |
| Dietary Fiber | 5.92g |
| Total Sugars | 4.01g |
| Added Sugars | 0g |
| Sodium | 791mg |
| Cholesterol | 0mg |
| Calcium | 151mg |
| Iron | 2.61mg |
| Potassium | 449mg |
Scope: This page applies specifically to Amy's Black Bean Vegetable Enchilada (9.5 oz (269 g) tray) · UPC 042272000814. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains no listed animal products
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
How much protein is in Amy's Black Bean Vegetable Enchilada?
10 g per 9.5 oz (269 g) tray (USDA FDC 2673147) — about 3.7 g per 100 g. It comes from organic tofu and organic black beans, with a little from the corn tortillas. That's enough to anchor a light lunch, but it's modest plant protein, not a high-protein meal, so the protein-density score sits at a C-.
Where does the protein actually come from?
Two ingredients carry it: organic tofu (the third item on the list, just water, soybeans and magnesium chloride) and organic black beans. The corn tortillas and corn add a little more. There's no whey, soy isolate, or added protein powder — it's whole-food plant protein, which is why the density is moderate rather than concentrated.
Why is the sodium so high at 791 mg?
791 mg is about 34% of the 2,300 mg daily limit, and it's the single thing keeping this off an A grade (sodium load scores 68, a C+). Salt does real work in a frozen entree — it carries flavor through freeze-and-reheat and helps the dish taste like food after months in a freezer. If you eat this most days, that 791 mg adds up; as an occasional lunch it's well within a normal day's budget.
Is there any added sugar in this enchilada?
None. The ~4 g of total sugar is entirely naturally occurring — from the organic tomato puree, corn, zucchini and onions. That earns an A+ on sugar load (98/100). It's a notable contrast with some 'healthy' frozen bowls that hide 15+ g of added sugar behind a vegetable-forward label.
How much fiber does it have, and is that good for a frozen meal?
Just under 6 g (5.92 g) per tray, roughly 21% of the Daily Value, from the black beans, corn and vegetables. That's genuinely solid for a frozen entree — most land at 2–4 g. The Labelgrade fiber score (45, a D) is graded against an absolute high-fiber bar, so it understates how good 6 g is in this category.
Is it vegan and gluten-free?
Both. There's no meat, dairy or egg anywhere on the panel — the protein is tofu and beans — and the tortillas are corn, not wheat, so there's no gluten source listed. Cholesterol is 0 mg, consistent with an all-plant dish. That combination makes it one of the cleaner grab-and-go options for vegan or gluten-free shoppers.
Can I treat this as a full dinner?
It works better as a lunch or a lighter dinner. At 331 calories it's not heavy, and the macros lean carb-forward — 45 g of carbs against 10 g of protein. If you want a balanced 30 g-protein plate, add a protein side (a couple of eggs, Greek yogurt, or extra beans) rather than relying on the tray alone.