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.
2 medium (392g) zucchini |
2 medium (392g) yellow squash |
1 (458g) eggplants |
1 (119g) red peppers |
1 (119g) bell peppers |
1 (17g) poblano peppers |
1 (110g) red onions |
1 cup (172g) black beans |
2 ears (180g) fresh corn |
3 tablespoons (41g) olive oil |
1 cup (113g) monterey jack pepper cheese |
2 dozen (576g) corn tortillas |
1 lb (454g) tomatillos |
4 (56g) fresh jalapenos |
4 (12g) garlic cloves |
1 teaspoon (6g) salt |
3 cups (711g) water |
Total | 1 serving | |
Alanine (g) | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.5 | 0.0 | 0.8 | 2.5 | n/a | n/a | 0.0 | 0.0 | n/a | 5 | 1 |
Alcohol (g) | 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 | 0.0 | 0 | 0 |
Arginine (g) | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.9 | 0.2 | 0.0 | 1.0 | 1.7 | n/a | n/a | 0.1 | 0.0 | n/a | 5 | 1 |
Ash (g) | 2.3 | 2.3 | 3.2 | 0.6 | 0.5 | 1.0 | 0.4 | 2.0 | 1.1 | 0.0 | 4.0 | 5.4 | 2.5 | 0.3 | 0.2 | 6.0 | 0.7 | 32 | 5 |
Aspartic acid (g) | 0.6 | 0.6 | 0.8 | 0.3 | 0.2 | 0.3 | 0.1 | 1.8 | 0.4 | 0.0 | 1.8 | 2.3 | n/a | n/a | 0.1 | 0.0 | n/a | 9 | 2 |
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 | 0.0 | 0 | 0 |
Calcium (mg) | 62.7 | 62.7 | 41.2 | 8.3 | 11.9 | 10.4 | 25.3 | 46.4 | 3.6 | 0.4 | 843.0 | 466.6 | 31.8 | 6.7 | 21.7 | 1.4 | 21.3 | 1,666 | 278 |
Calories | 66.6 | 66.6 | 109.9 | 36.9 | 23.8 | 47.8 | 44.0 | 227.0 | 154.8 | 358.0 | 421.5 | 1,255.7 | 145.3 | 16.2 | 17.9 | 0.0 | 0.0 | 2,992 | 499 |
Calories (kj) | 274.4 | 274.4 | 467.2 | 153.5 | 100.0 | 199.9 | 182.6 | 949.4 | 644.4 | 1,498.1 | 1,765.1 | 5,253.1 | 603.8 | 66.6 | 74.8 | 0.0 | 0.0 | 12,507 | 2,085 |
Carbohydrates (g) | 12.2 | 12.2 | 26.1 | 7.2 | 5.5 | 8.7 | 10.3 | 40.8 | 34.2 | 0.0 | 0.8 | 257.1 | 26.5 | 3.6 | 4.0 | 0.0 | 0.0 | 449 | 75 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 100.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 101 | 17 |
Copper (mg) | 0.2 | 0.2 | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.9 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 3.9 | 3.9 | 15.6 | 2.5 | 2.0 | 3.7 | 1.9 | 15.0 | 4.9 | 0.0 | 0.0 | 36.3 | 8.6 | 1.6 | 0.3 | 0.0 | 0.0 | 100 | 17 |
Folate (mcg) | 94.1 | 94.1 | 100.8 | 54.7 | 11.9 | 11.7 | 20.9 | 256.3 | 82.8 | 0.0 | 20.3 | 28.8 | 31.8 | 15.1 | 0.4 | 0.0 | 0.0 | 824 | 137 |
Folate, DFE (mcg) | 94.1 | 94.1 | 100.8 | 54.7 | 11.9 | 11.7 | 20.9 | 256.3 | 82.8 | 0.0 | 20.3 | 28.8 | 31.8 | 15.1 | 0.4 | 0.0 | 0.0 | 824 | 137 |
Folate, food (mcg) | 94.1 | 94.1 | 100.8 | 54.7 | 11.9 | 11.7 | 20.9 | 256.3 | 82.8 | 0.0 | 20.3 | 28.8 | 31.8 | 15.1 | 0.4 | 0.0 | 0.0 | 824 | 137 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose (g) | 5.4 | 5.4 | n/a | 2.7 | 1.3 | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 1.5 | n/a | n/a | n/a | 18 | 3 |
Galactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 4.2 | 4.2 | n/a | 2.3 | 1.4 | n/a | 2.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | 15 | 3 |
Glutamic acid (g) | 0.5 | 0.5 | 0.9 | 0.3 | 0.2 | 0.3 | 0.3 | 2.3 | 1.1 | 0.0 | 6.8 | 6.3 | n/a | n/a | 0.1 | 0.0 | n/a | 19 | 3 |
Glycine (g) | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.2 | 0.0 | 0.5 | 1.4 | n/a | n/a | 0.0 | 0.0 | n/a | 3 | 1 |
Histidine (g) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 1.0 | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
Iron (mg) | 1.5 | 1.5 | 1.1 | 0.5 | 0.4 | 1.9 | 0.2 | 3.6 | 0.9 | 0.2 | 0.8 | 7.1 | 2.8 | 0.1 | 0.2 | 0.0 | 0.0 | 23 | 4 |
Isoleucine (g) | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | 0.2 | 0.0 | 1.7 | 1.2 | n/a | n/a | 0.0 | 0.0 | n/a | 5 | 1 |
Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.3 | 0.3 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 1.2 | 0.6 | 0.0 | 2.6 | 4.1 | n/a | n/a | 0.0 | 0.0 | n/a | 10 | 2 |
Lysine (g) | 0.3 | 0.3 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 1.0 | 0.2 | 0.0 | 2.3 | 0.9 | n/a | n/a | 0.0 | 0.0 | n/a | 6 | 1 |
Magnesium (mg) | 70.6 | 70.6 | 64.1 | 14.3 | 11.9 | 19.2 | 11.0 | 120.4 | 66.6 | 0.0 | 30.5 | 414.7 | 90.8 | 8.4 | 3.0 | 0.1 | 7.1 | 1,003 | 167 |
Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.7 | 0.7 | 1.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.8 | 0.3 | 0.0 | 0.0 | 1.9 | 0.7 | 0.1 | 0.2 | 0.0 | 0.0 | 7 | 1 |
Methionine (g) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.7 | 0.7 | n/a | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.6 | 29.5 | 9.9 | 4.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 45 | 8 |
Niacin (mg) | 1.8 | 1.8 | 3.0 | 1.2 | 0.6 | 1.1 | 0.1 | 0.9 | 3.1 | 0.0 | 0.1 | 8.6 | 8.4 | 0.7 | 0.1 | 0.0 | 0.0 | 31 | 5 |
Pantothenic acid (mg) | 0.8 | 0.8 | 1.3 | 0.4 | 0.1 | 0.3 | 0.1 | 0.4 | 1.4 | 0.0 | 0.2 | 0.6 | 0.7 | 0.2 | 0.1 | 0.0 | 0.0 | 7 | 1 |
Phenylalanine (g) | 0.2 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.8 | 0.3 | 0.0 | 1.5 | 1.6 | n/a | n/a | 0.0 | 0.0 | n/a | 5 | 1 |
Phosphorus (mg) | 149.0 | 149.0 | 114.5 | 30.9 | 23.8 | 34.2 | 31.9 | 240.8 | 160.2 | 0.0 | 501.7 | 1,808.6 | 177.1 | 14.6 | 18.4 | 0.0 | 0.0 | 3,455 | 576 |
Phytosterols | n/a | n/a | 32.1 | n/a | 10.7 | n/a | 16.5 | n/a | n/a | 89.5 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 149 | 25 |
Polyunsaturated Fat (g) | 0.4 | 0.4 | 0.3 | 0.1 | 0.1 | 0.8 | 0.0 | 0.4 | 1.0 | 4.3 | 1.0 | 8.2 | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | 19 | 3 |
Potassium (mg) | 1,023.1 | 1,023.1 | 1,053.4 | 251.1 | 208.3 | 409.9 | 160.6 | 610.6 | 486.0 | 0.4 | 91.5 | 1,071.4 | 1,216.7 | 138.9 | 48.1 | 0.5 | 7.1 | 7,801 | 1,300 |
Proline (g) | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.5 | 0.0 | 3.1 | 2.9 | n/a | n/a | 0.0 | 0.0 | n/a | 8 | 1 |
Protein (g) | 4.7 | 4.7 | 4.6 | 1.2 | 1.0 | 2.0 | 1.2 | 15.2 | 5.8 | 0.0 | 27.7 | 32.8 | 4.4 | 0.5 | 0.8 | 0.0 | 0.0 | 107 | 18 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 217.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 217 | 36 |
Riboflavin (mg) | 0.4 | 0.4 | 0.2 | 0.1 | 0.0 | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.4 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Saturated Fat (g) | 0.3 | 0.3 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.3 | 5.6 | 21.5 | 2.6 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 32 | 5 |
Selenium (mcg) | 0.8 | 0.8 | 1.4 | 0.1 | 0.0 | 0.5 | 0.6 | 2.1 | 1.1 | 0.0 | 16.4 | 35.1 | 2.3 | 0.2 | 1.7 | 0.0 | 0.0 | 63 | 10 |
Serine (g) | 0.2 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.8 | 0.3 | 0.0 | 1.6 | 1.6 | n/a | n/a | 0.0 | 0.0 | n/a | 5 | 1 |
Sodium (mg) | 31.4 | 31.4 | 9.2 | 4.8 | 3.6 | 7.3 | 4.4 | 1.7 | 27.0 | 0.8 | 605.7 | 259.2 | 4.5 | 1.7 | 2.0 | 2,325.5 | 21.3 | 3,341 | 557 |
Starch (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 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 (g) | 0.2 | 0.2 | n/a | 0.0 | 0.1 | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
Sugar (g) | 9.8 | 9.8 | 10.8 | 5.0 | 2.9 | n/a | 4.7 | n/a | 5.8 | 0.0 | 0.6 | 5.1 | 17.8 | 2.3 | 0.1 | 0.0 | 0.0 | 75 | 12 |
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 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.2 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.4 | 0.4 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Threonine (g) | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.2 | 0.0 | 1.0 | 1.3 | n/a | n/a | 0.0 | 0.0 | n/a | 4 | 1 |
Tocopherol, alpha (mg) | 0.5 | 0.5 | 1.4 | 1.9 | 0.4 | n/a | 0.0 | n/a | 0.1 | 5.8 | 0.3 | 1.6 | 1.7 | 2.0 | 0.0 | 0.0 | 0.0 | 16 | 3 |
Tocopherol, beta | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
Total Fat (g) | 1.3 | 1.3 | 0.9 | 0.4 | 0.2 | 1.4 | 0.1 | 0.9 | 2.1 | 40.5 | 34.2 | 16.4 | 4.6 | 0.2 | 0.1 | 0.0 | 0.0 | 105 | 17 |
Trans-monoenoic Fat (g) | 0.0 | 0.0 | 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 | n/a | 0 | 0 |
TransFatty acids (g) | 0.0 | 0.0 | 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 | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 1.3 | 1.4 | n/a | n/a | 0.0 | 0.0 | n/a | 4 | 1 |
Valine (g) | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.8 | 0.3 | 0.0 | 1.8 | 1.7 | n/a | n/a | 0.0 | 0.0 | n/a | 6 | 1 |
Vitamin A, IU (IU) | 784.0 | 784.0 | 123.7 | 3,725.9 | 440.3 | 3,474.5 | 2.2 | 10.3 | 1.8 | 0.0 | 869.0 | 11.5 | 517.6 | 603.7 | 1.1 | 0.0 | 0.0 | 11,349 | 1,892 |
Vitamin A, RAE (mcg) | 39.2 | 39.2 | 4.6 | 186.8 | 21.4 | 173.7 | 0.0 | 0.0 | 0.0 | 0.0 | 223.7 | 0.0 | 27.2 | 30.2 | 0.0 | 0.0 | 0.0 | 746 | 124 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.6 | 0.6 | 0.4 | 0.3 | 0.3 | 0.6 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 1.3 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 5 | 1 |
Vitamin C (mg) | 70.2 | 70.2 | 10.1 | 152.0 | 95.7 | 0.3 | 8.1 | 0.0 | 12.2 | 0.0 | 0.0 | 0.0 | 53.1 | 66.4 | 3.7 | 0.0 | 0.0 | 542 | 90 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25 | 4 |
Water (g) | 371.6 | 371.6 | 423.2 | 109.7 | 111.7 | 3.8 | 98.0 | 113.1 | 136.7 | 0.0 | 46.3 | 264.3 | 416.0 | 51.3 | 7.0 | 0.0 | 710.3 | 3,235 | 539 |
Zinc (mg) | 1.3 | 1.3 | 0.7 | 0.3 | 0.2 | 0.2 | 0.2 | 1.9 | 0.8 | 0.0 | 3.4 | 7.5 | 1.0 | 0.1 | 0.1 | 0.0 | 0.0 | 19 | 3 |
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.