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.
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1 tablespoon (14g) olive oil |
1/4 cup (40g) onions |
1 clove (3g) garlic |
1/2 teaspoon (1g) red pepper flakes |
3 cups (720g) chicken stock |
15 ounces (307g) black beans |
7 1/2 ounces (213g) corn |
10 3/4 ounces (0g) Fiesta nacho cheese soup |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) black pepper |
1/4 teaspoon (1g) cumin |
1/4 teaspoon (0g) basil |
1 tablespoon (1g) cilantro |
2 (236g) boneless skinless chicken breast halves |
3 (72g) corn tortillas |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.1 | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.9 | 0.3 | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.7 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3.4 | 0.2 | 6 | 1 |
| Ash (g) | 0.0 | 0.1 | 0.0 | 0.1 | 4.5 | 3.5 | 1.5 | n/a | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | 0.7 | 15 | 4 |
| Aspartic acid (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 3.3 | 0.5 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 4.7 | 0.3 | 9 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.1 | 9.2 | 5.4 | 1.3 | 21.6 | 82.9 | 6.4 | n/a | 0.4 | 2.5 | 4.9 | 0.4 | 0.7 | 11.8 | 58.3 | 206 | 51 |
| Calories | 119.3 | 16.0 | 4.5 | 2.9 | 259.2 | 405.4 | 204.1 | n/a | 0.0 | 1.4 | 2.0 | 0.1 | 0.2 | 269.0 | 157.0 | 1,441 | 360 |
| Calories (kj) | 499.4 | 66.4 | 18.7 | 12.0 | 1,087.2 | 1,695.4 | 852.7 | n/a | 0.0 | 6.0 | 8.2 | 0.2 | 1.0 | 1,125.7 | 656.6 | 6,030 | 1,507 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 3.7 | 1.0 | 0.5 | 25.4 | 72.8 | 44.6 | n/a | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 32.1 | 181 | 45 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 21.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 151.0 | 0.0 | 173 | 43 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.6 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.7 | 0.1 | 0.2 | 0.0 | 26.7 | 5.1 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 4.5 | 38 | 9 |
| Folate (mcg) | 0.0 | 7.6 | 0.1 | 1.0 | 36.0 | 457.6 | 48.9 | n/a | 0.0 | 0.1 | 0.1 | 0.2 | 0.6 | 9.4 | 3.6 | 565 | 141 |
| Folate, DFE (mcg) | 0.0 | 7.6 | 0.1 | 1.0 | 36.0 | 457.6 | 48.9 | n/a | 0.0 | 0.1 | 0.1 | 0.2 | 0.6 | 9.4 | 3.6 | 565 | 141 |
| Folate, food (mcg) | 0.0 | 7.6 | 0.1 | 1.0 | 36.0 | 457.6 | 48.9 | n/a | 0.0 | 0.1 | 0.1 | 0.2 | 0.6 | 9.4 | 3.6 | 565 | 141 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 0.5 | n/a | n/a | n/a | n/a | 1.7 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.8 | n/a | n/a | n/a | n/a | 1.8 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Glutamic acid (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 4.1 | 1.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 7.4 | 0.8 | 14 | 3 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.1 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.2 | 0.2 | 4 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.8 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.9 | 0.1 | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.1 | 0.1 | 0.1 | 1.5 | 6.5 | 1.0 | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.9 | 0.9 | 11 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.5 | 0.1 | 4 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.2 | 0.8 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 4.1 | 0.5 | 8 | 2 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.9 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 4.8 | 0.1 | 7 | 2 |
| Magnesium (mg) | 0.0 | 4.0 | 0.8 | 1.4 | 28.8 | 215.0 | 55.3 | n/a | 0.0 | 1.0 | 1.9 | 0.1 | 0.3 | 61.4 | 51.8 | 422 | 105 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 1.4 | 0.4 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 2 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.3 | 0.1 | 2 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.0 | 4.2 | 0.1 | 0.8 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.8 | 0.5 | 17 | 4 |
| Niacin (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 11.4 | 1.6 | 3.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.6 | 1.1 | 42 | 11 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | 1.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 3.4 | 0.1 | 6 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.5 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.0 | 0.2 | 4 | 1 |
| Phosphorus (mg) | 0.0 | 11.6 | 4.6 | 2.6 | 194.4 | 430.0 | 163.7 | n/a | 0.0 | 0.9 | 2.6 | 0.1 | 0.5 | 495.6 | 226.1 | 1,533 | 383 |
| Phytosterols (mg) | 29.8 | 6.0 | n/a | 0.7 | n/a | n/a | n/a | n/a | 0.0 | 0.5 | 0.4 | n/a | 0.1 | n/a | n/a | 38 | 9 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 0.1 | 1.5 | 0.7 | 1.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 1.0 | 7 | 2 |
| Potassium (mg) | 0.1 | 58.4 | 12.0 | 18.1 | 756.0 | 1,090.4 | 463.6 | n/a | 0.1 | 7.6 | 9.4 | 0.7 | 5.2 | 873.2 | 133.9 | 3,429 | 857 |
| Proline (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.2 | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.6 | 0.4 | 4 | 1 |
| Protein (g) | 0.0 | 0.4 | 0.2 | 0.1 | 18.1 | 27.2 | 7.3 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 50.1 | 4.1 | 108 | 27 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 7.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 21.2 | 0.0 | 28 | 7 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 1.9 | 0.0 | 0.0 | 0.0 | 2.3 | 0.4 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.3 | 7 | 2 |
| Selenium (mcg) | 0.0 | 0.2 | 0.4 | 0.1 | 15.8 | 3.7 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 75.5 | 4.4 | 101 | 25 |
| Serine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.5 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.9 | 0.2 | 4 | 1 |
| Sodium (mg) | 0.3 | 1.6 | 0.5 | 0.3 | 1,029.6 | 3.1 | 2.1 | n/a | 581.4 | 0.1 | 0.9 | 0.0 | 0.5 | 273.8 | 32.4 | 1,926 | 482 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | 15.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 15 | 4 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.4 | n/a | n/a | n/a | n/a | 5.8 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 6 | 2 |
| Sugar (g) | 0.0 | 1.7 | 0.0 | 0.1 | 11.4 | n/a | 9.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 24 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.7 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.1 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.2 | 0.2 | 4 | 1 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 3 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 1 | 0 |
| Total Fat (g) | 13.5 | 0.0 | 0.0 | 0.2 | 8.6 | 1.7 | 3.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 6.1 | 2.1 | 36 | 9 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.8 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.8 | 0.2 | 3 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.4 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.6 | 0.2 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.8 | 0.3 | 374.5 | 21.6 | 18.4 | 559.2 | n/a | 0.0 | 3.1 | 6.7 | 11.7 | 67.5 | 70.8 | 1.4 | 1,136 | 284 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 18.7 | 7.2 | 0.0 | 27.6 | n/a | 0.0 | 0.2 | 0.3 | 0.6 | 3.4 | 21.2 | 0.0 | 79 | 20 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.2 | 3 | 1 |
| Vitamin C (mg) | 0.0 | 3.0 | 0.9 | 0.7 | 1.4 | 0.0 | 11.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 2.8 | 0.0 | 21 | 5 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.8 | 0.0 | 12 | 3 |
| Water (g) | 0.0 | 35.6 | 1.8 | 0.1 | 663.5 | 201.9 | 156.1 | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.9 | 178.9 | 33.0 | 1,272 | 318 |
| Zinc (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 1.0 | 3.4 | 1.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.9 | 8 | 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.