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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4 tablespoons (60g) barbecue sauce |
1 tablespoon (20g) molasses |
15 ounces (307g) black beans |
2 cups (390g) cooked brown rice |
1 tablespoon (6g) oat bran |
2 tablespoons (20g) onions |
1 tablespoon (11g) canned beets |
1 teaspoon (0g) beet juice |
1 teaspoon (3g) chili powder |
1/4 teaspoon (1g) ground cumin |
1/4 teaspoon (1g) black pepper |
1 teaspoon (6g) kosher salt |
1 tablespoon (8g) pickled jalapeno peppers |
1 (33g) egg whites |
2 teaspoons (9g) olive oil |
4 slices (112g) monterey jack cheese |
Total | 1 serving | |
| Alanine | n/a | n/a | 1.1 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.8 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | n/a | 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 |
| Arginine | n/a | n/a | 1.7 | 0.7 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.0 | 4 | 1 |
| Ash (g) | 1.9 | 0.7 | 3.5 | 1.5 | 0.2 | 0.1 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 6.0 | 0.4 | 0.2 | 0.0 | 4.0 | 19 | 5 |
| Aspartic acid | n/a | n/a | 3.3 | 0.8 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 1.8 | 6 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | n/a | 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 |
| Calcium (mg) | 7.2 | 41.0 | 82.9 | 39.0 | 3.4 | 4.6 | 1.6 | n/a | 8.9 | 4.9 | 2.5 | 1.4 | 1.9 | 2.3 | 0.1 | 835.5 | 1,037 | 259 |
| Calories | 90.0 | 58.0 | 405.4 | 436.8 | 14.5 | 8.0 | 3.3 | n/a | 7.6 | 2.0 | 1.4 | 0.0 | 2.2 | 17.2 | 79.6 | 417.8 | 1,544 | 386 |
| Calories (kj) | 375.6 | 242.6 | 1,695.4 | 1,829.1 | 60.5 | 33.2 | 13.9 | n/a | 31.8 | 8.2 | 6.0 | 0.0 | 9.2 | 71.3 | 332.9 | 1,749.4 | 6,459 | 1,615 |
| Carbohydrates (g) | 21.7 | 14.9 | 72.8 | 91.7 | 3.9 | 1.9 | 0.8 | n/a | 1.3 | 0.2 | 0.4 | 0.0 | 0.4 | 0.2 | 0.0 | 0.8 | 211 | 53 |
| Cholesterol (mg) | 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 | 99.7 | 100 | 25 |
| Copper (mg) | 0.0 | 0.1 | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine | n/a | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 0.4 | 0.0 | 26.7 | 7.0 | 0.9 | 0.3 | 0.2 | n/a | 0.9 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 37 | 9 |
| Folate (mcg) | 1.2 | 0.0 | 457.6 | 15.6 | 3.1 | 3.8 | 3.2 | n/a | 0.8 | 0.1 | 0.1 | 0.0 | 1.1 | 1.3 | 0.0 | 20.2 | 508 | 127 |
| Folate, DFE (mcg) | 1.2 | 0.0 | 457.6 | 15.6 | 3.1 | 3.8 | 3.2 | n/a | 0.8 | 0.1 | 0.1 | 0.0 | 1.1 | 1.3 | 0.0 | 20.2 | 508 | 127 |
| Folate, food (mcg) | 1.2 | 0.0 | 457.6 | 15.6 | 3.1 | 3.8 | 3.2 | n/a | 0.8 | 0.1 | 0.1 | 0.0 | 1.1 | 1.3 | 0.0 | 20.2 | 508 | 127 |
| 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 | 0 | 0 |
| Fructose | n/a | 2.6 | n/a | n/a | n/a | 0.3 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 3 | 1 |
| Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.4 | n/a | n/a | n/a | 0.4 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 3 | 1 |
| Glutamic acid | n/a | n/a | 4.1 | 1.8 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 6.7 | 14 | 3 |
| Glycine | n/a | n/a | 1.1 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 2 | 1 |
| Histidine | n/a | n/a | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.0 | 2 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.9 | 6.5 | 2.1 | 0.3 | 0.0 | 0.2 | n/a | 0.5 | 0.3 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.8 | 12 | 3 |
| Isoleucine | n/a | n/a | 1.2 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.7 | 4 | 1 |
| Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine | n/a | n/a | 2.2 | 0.7 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 2.6 | 6 | 1 |
| Lysine | n/a | n/a | 1.9 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 2.3 | 5 | 1 |
| Magnesium (mg) | 7.2 | 48.4 | 215.0 | 171.6 | 13.8 | 2.0 | 1.8 | n/a | 4.0 | 1.9 | 1.0 | 0.1 | 1.2 | 3.6 | 0.0 | 30.2 | 502 | 125 |
| Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.3 | 1.4 | 4.3 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 2 |
| Methionine | n/a | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.1 | 1.2 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6.6 | 9.8 | 18 | 5 |
| Niacin (mg) | 0.3 | 0.2 | 1.6 | 5.2 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 8 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.7 | 1.5 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 3 | 1 |
| Phenylalanine | n/a | n/a | 1.5 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.4 | 4 | 1 |
| Phosphorus (mg) | 10.2 | 6.2 | 430.0 | 300.3 | 43.1 | 5.8 | 1.8 | n/a | 8.1 | 2.6 | 0.9 | 0.0 | 1.5 | 5.0 | 0.0 | 497.3 | 1,313 | 328 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 3.0 | n/a | n/a | 2.2 | 0.4 | 0.5 | 0.0 | n/a | n/a | 19.9 | n/a | 26 | 7 |
| Polyunsaturated Fat (g) | 0.1 | 0.0 | 0.7 | 1.2 | 0.2 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 1.0 | 4 | 1 |
| Potassium (mg) | 124.8 | 292.8 | 1,090.4 | 308.1 | 33.3 | 29.2 | 15.7 | n/a | 52.7 | 9.4 | 7.6 | 0.5 | 15.7 | 53.8 | 0.1 | 90.7 | 2,125 | 531 |
| Proline | n/a | n/a | 1.2 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 3.1 | 5 | 1 |
| Protein (g) | 0.0 | 0.0 | 27.2 | 9.0 | 1.0 | 0.2 | 0.1 | n/a | 0.4 | 0.1 | 0.1 | 0.0 | 0.1 | 3.6 | 0.0 | 27.4 | 69 | 17 |
| Retinol (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 | 215.0 | 215 | 54 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.4 | 0.6 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 21.4 | 24 | 6 |
| Selenium (mcg) | 0.8 | 3.6 | 3.7 | n/a | 2.7 | 0.1 | 0.1 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 6.6 | 0.0 | 16.2 | 34 | 9 |
| Serine | n/a | n/a | 1.5 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 1.6 | 4 | 1 |
| Sodium (mg) | 508.2 | 7.4 | 3.1 | 3.9 | 0.2 | 0.8 | 20.6 | n/a | 44.3 | 0.9 | 0.1 | 2,325.5 | 136.4 | 54.8 | 0.2 | 600.3 | 3,707 | 927 |
| Starch | n/a | n/a | n/a | n/a | 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 | 5.9 | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 6 | 2 |
| Sugar (g) | 15.6 | 11.1 | n/a | n/a | 0.1 | 0.8 | 0.6 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.6 | 29 | 7 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | n/a | 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 |
| Thiamin (mg) | 0.0 | 0.0 | 0.7 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine | n/a | n/a | 1.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.0 | 3 | 1 |
| Tocopherol, alpha (mg) | 0.4 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.3 | 0.3 | 3 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0 | 0 |
| Total Fat (g) | 0.2 | 0.0 | 1.7 | 3.2 | 0.4 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 9.0 | 33.9 | 49 | 12 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1 | 0 |
| Tyrosine | n/a | n/a | 0.8 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.3 | 3 | 1 |
| Valine | n/a | n/a | 1.4 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 1.8 | 4 | 1 |
| Vitamin A, IU (IU) | 141.0 | 0.0 | 18.4 | 0.0 | 0.0 | 0.4 | 2.6 | n/a | 800.6 | 6.7 | 3.1 | 0.0 | 138.7 | 0.0 | 0.0 | 861.3 | 1,973 | 493 |
| Vitamin A, RAE (mcg) | 7.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 40.0 | 0.3 | 0.2 | 0.0 | 6.9 | 0.0 | 0.0 | 221.8 | 277 | 69 |
| 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 | 0.0 | 0.0 | 0.9 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Vitamin C (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| 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 | 0.0 | 0.0 | 24.6 | 25 | 6 |
| Water (g) | 36.2 | 4.4 | 201.9 | 284.5 | 0.4 | 17.8 | 9.7 | n/a | 0.3 | 0.0 | 0.1 | 0.0 | 7.3 | 28.9 | 0.0 | 45.9 | 637 | 159 |
| Zinc (mg) | 0.1 | 0.1 | 3.4 | 2.4 | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.4 | 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.