Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
10 ounces (284g) frozen corn |
2 tablespoons (28g) butter |
1 cup (160g) onions |
2 teaspoons (6g) garlic |
2 tablespoons (16g) flour |
1 cup (180g) fresh tomatoes |
4 ounces (114g) green chilies |
3 cups (0g) vegetable broth |
12 ounces (361g) low-fat sharp cheddar cheese |
1 cup (244g) milk |
1 to taste (0g) salt |
1 to taste (2g) cayenne pepper |
Total | 1 serving | |
Alanine (g) | 0.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 2.3 | 0.3 | n/a | n/a | 4 | 1 |
Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Arginine (g) | 0.3 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 3.1 | 0.3 | n/a | n/a | 4 | 1 |
Ash (g) | 1.4 | 0.6 | 0.6 | 0.1 | 0.1 | 0.9 | 0.7 | n/a | 13.1 | 1.8 | n/a | n/a | 19 | 3 |
Aspartic acid (g) | 0.7 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.3 | n/a | 5.2 | 0.6 | n/a | n/a | 7 | 1 |
Beta-sitosterol | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Calcium (mg) | 11.4 | 6.8 | 36.8 | 10.1 | 2.3 | 18.0 | 20.6 | n/a | 1,499.2 | 290.4 | n/a | n/a | 1,896 | 316 |
Calories | 249.9 | 203.6 | 64.0 | 8.3 | 56.9 | 32.4 | 45.7 | n/a | 625.0 | 156.2 | n/a | n/a | 1,442 | 240 |
Calories (kj) | 1,048.0 | 851.7 | 265.6 | 34.9 | 238.0 | 133.2 | 190.9 | n/a | 2,615.4 | 653.9 | n/a | n/a | 6,032 | 1,005 |
Campesterol | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 59.1 | 0.0 | 14.9 | 1.9 | 11.9 | 7.0 | 10.8 | n/a | 6.9 | 11.3 | n/a | n/a | 124 | 21 |
Cholesterol (mg) | 0.0 | 61.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 75.9 | 34.2 | n/a | n/a | 171 | 29 |
Copper (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 6.8 | 0.0 | 2.7 | 0.1 | 0.4 | 2.2 | 1.7 | n/a | 0.0 | 0.0 | n/a | n/a | 14 | 2 |
Folate (mcg) | 102.2 | 0.9 | 30.4 | 0.2 | 28.6 | 27.0 | 26.3 | n/a | 39.7 | 12.2 | n/a | n/a | 267 | 45 |
Folate, DFE (mcg) | 102.2 | 0.9 | 30.4 | 0.2 | 45.5 | 27.0 | 26.3 | n/a | 39.7 | 12.2 | n/a | n/a | 284 | 47 |
Folate, food (mcg) | 102.2 | 0.9 | 30.4 | 0.2 | 4.5 | 27.0 | 26.3 | n/a | 39.7 | 12.2 | n/a | n/a | 243 | 41 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 24.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 24 | 4 |
Fructose | n/a | n/a | 2.1 | n/a | n/a | 2.5 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 3.2 | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
Glutamic acid (g) | 1.7 | 0.1 | 0.4 | 0.0 | 0.5 | 0.8 | 0.3 | n/a | 19.8 | 1.7 | n/a | n/a | 25 | 4 |
Glycine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 1.4 | 0.2 | n/a | n/a | 2 | 0 |
Histidine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.8 | 0.2 | n/a | n/a | 3 | 1 |
Iron (mg) | 1.2 | 0.0 | 0.3 | 0.1 | 0.7 | 0.5 | 1.4 | n/a | 1.5 | 0.1 | n/a | n/a | 6 | 1 |
Isoleucine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 5.0 | 0.5 | n/a | n/a | 6 | 1 |
Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 7.7 | 0.8 | n/a | n/a | 10 | 2 |
Lysine (g) | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 6.7 | 0.6 | n/a | n/a | 8 | 1 |
Magnesium (mg) | 51.1 | 0.6 | 16.0 | 1.4 | 3.4 | 19.8 | 28.6 | n/a | 57.8 | 31.7 | n/a | n/a | 210 | 35 |
Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.4 | 0.0 | 0.2 | 0.1 | 0.1 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Methionine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.1 | 0.2 | n/a | n/a | 3 | 0 |
Monounsaturated Fat (g) | 0.6 | 6.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 7.5 | 2.6 | n/a | n/a | 17 | 3 |
Niacin (mg) | 4.9 | 0.0 | 0.2 | 0.0 | 0.9 | 1.1 | 1.1 | n/a | 0.2 | 0.2 | n/a | n/a | 9 | 1 |
Pantothenic acid (mg) | 0.8 | 0.0 | 0.2 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.7 | 0.8 | n/a | n/a | 3 | 0 |
Phenylalanine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 4.3 | 0.4 | n/a | n/a | 5 | 1 |
Phosphorus (mg) | 196.0 | 6.8 | 46.4 | 8.6 | 16.9 | 43.2 | 52.6 | n/a | 1,748.4 | 226.9 | n/a | n/a | 2,346 | 391 |
Phytosterols | n/a | n/a | 24.0 | n/a | n/a | 12.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | 37 | 6 |
Polyunsaturated Fat (g) | 1.0 | 0.9 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.8 | 0.3 | n/a | n/a | 3 | 1 |
Potassium (mg) | 596.4 | 6.8 | 233.6 | 22.5 | 16.7 | 426.6 | 388.6 | n/a | 238.4 | 368.4 | n/a | n/a | 2,298 | 383 |
Proline (g) | 0.8 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 9.1 | 0.8 | n/a | n/a | 11 | 2 |
Protein (g) | 8.6 | 0.2 | 1.8 | 0.4 | 1.6 | 1.6 | 2.3 | n/a | 88.0 | 8.0 | n/a | n/a | 112 | 19 |
Retinol (mcg) | 0.0 | 190.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 216.7 | 75.6 | n/a | n/a | 483 | 80 |
Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.8 | 0.4 | n/a | n/a | 2 | 0 |
Saturated Fat (g) | 0.3 | 14.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 15.7 | 5.6 | n/a | n/a | 36 | 6 |
Selenium (mcg) | 2.0 | 0.3 | 0.8 | 0.8 | 5.3 | 0.0 | 0.6 | n/a | 52.4 | 4.9 | n/a | n/a | 67 | 11 |
Serine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 4.7 | 0.4 | n/a | n/a | 6 | 1 |
Sodium (mg) | 8.5 | 202.8 | 6.4 | 1.0 | 0.3 | 9.0 | 8.0 | n/a | 2,210.8 | 119.6 | n/a | n/a | 2,566 | 428 |
Starch | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Stigmasterol | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | n/a | 1.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Sugar | n/a | 0.0 | 6.8 | 0.1 | 0.0 | 4.7 | 5.8 | n/a | 1.9 | n/a | n/a | n/a | 19 | 3 |
Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Thiamin (mg) | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
Threonine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 2.9 | 0.4 | n/a | n/a | 4 | 1 |
Tocopherol, alpha | n/a | 0.7 | 0.0 | 0.0 | 0.0 | 1.0 | 0.8 | n/a | 0.2 | n/a | n/a | n/a | 3 | 0 |
Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Total Fat (g) | 2.2 | 23.0 | 0.2 | 0.0 | 0.2 | 0.4 | 0.2 | n/a | 25.3 | 8.9 | n/a | n/a | 60 | 10 |
Trans-monoenoic Fat | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
TransFatty acids | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.1 | n/a | n/a | 1 | 0 |
Tyrosine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3.9 | 0.4 | n/a | n/a | 5 | 1 |
Valine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 5.4 | 0.5 | n/a | n/a | 7 | 1 |
Vitamin A, IU (IU) | 0.0 | 709.7 | 3.2 | 0.5 | 0.0 | 1,499.4 | 1,347.4 | n/a | 747.8 | 336.7 | n/a | n/a | 4,645 | 774 |
Vitamin A, RAE (mcg) | 0.0 | 194.3 | 0.0 | 0.0 | 0.0 | 75.6 | 67.4 | n/a | 216.7 | 80.5 | n/a | n/a | 635 | 106 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.8 | 0.9 | n/a | n/a | 3 | 0 |
Vitamin B-6 (mg) | 0.5 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.3 | n/a | 0.2 | 0.1 | n/a | n/a | 2 | 0 |
Vitamin C (mg) | 18.2 | 0.0 | 11.8 | 1.7 | 0.0 | 24.7 | 277.1 | n/a | 0.0 | 3.7 | n/a | n/a | 337 | 56 |
Vitamin D (IU) | 0.0 | 17.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 18.1 | n/a | n/a | n/a | 35 | 6 |
Water (g) | 212.8 | 4.5 | 142.6 | 3.3 | 1.9 | 170.1 | 100.3 | n/a | 227.9 | 214.0 | n/a | n/a | 1,077 | 180 |
Zinc (mg) | 1.1 | 0.0 | 0.3 | 0.1 | 0.1 | 0.3 | 0.3 | n/a | 6.6 | 0.9 | n/a | n/a | 10 | 2 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.