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.
|
1 lb (454g) skirt steaks |
2 tablespoons (27g) olive oil |
1 teaspoon (2g) onion powder |
1/2 teaspoon (3g) salt |
1 teaspoon (2g) cumin |
1/4 teaspoon (0g) cayenne pepper |
8 cups (376g) romaine lettuce |
2 cups (660g) corn kernels |
15 ounces (307g) black beans |
1/4 cup (25g) green onions |
2 cups (360g) roma tomatoes |
1/2 cup (128g) fat free sour cream |
1/2 cup (123g) buttermilk |
1 teaspoon (3g) garlic salt |
1 tablespoon (0g) white wine vinegar |
1 tablespoon (1g) cilantro |
1/2 teaspoon (1g) black pepper |
1/2 teaspoon (1g) cumin |
1/4 teaspoon (0g) cayenne pepper |
Total | 1 serving | |
| Alanine (g) | 5.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 1.8 | 1.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 9 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 6.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.8 | 1.7 | 0.0 | 0.1 | n/a | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 10 | 2 |
| Ash (g) | 5.7 | 0.0 | 0.1 | 3.0 | 0.2 | 0.0 | 2.2 | 3.2 | 3.5 | 0.2 | 1.8 | 1.5 | 1.1 | 0.1 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 23 | 6 |
| Aspartic acid (g) | 9.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | 1.5 | 3.3 | 0.0 | 0.5 | n/a | 0.3 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 16 | 4 |
| 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 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 36.3 | 0.3 | 9.2 | 0.7 | 19.6 | 0.7 | 124.1 | 26.4 | 82.9 | 18.0 | 36.0 | 180.5 | 142.1 | 2.4 | n/a | 0.7 | 5.1 | 9.8 | 0.7 | 695 | 174 |
| Calories | 743.9 | 238.7 | 8.2 | 0.0 | 7.9 | 1.4 | 63.9 | 580.8 | 405.4 | 8.0 | 64.8 | 116.5 | 49.0 | 10.3 | n/a | 0.2 | 2.9 | 3.9 | 1.4 | 2,307 | 577 |
| Calories (kj) | 3,120.8 | 998.7 | 34.3 | 0.0 | 32.9 | 6.0 | 270.7 | 2,435.4 | 1,695.4 | 33.8 | 266.4 | 487.7 | 207.0 | 43.0 | n/a | 1.0 | 12.1 | 16.5 | 6.0 | 9,668 | 2,417 |
| 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 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 0.0 | 1.9 | 0.0 | 0.9 | 0.3 | 12.4 | 137.3 | 72.8 | 1.8 | 14.0 | 19.3 | 5.9 | 2.3 | n/a | 0.0 | 0.7 | 0.5 | 0.3 | 270 | 68 |
| Cholesterol (mg) | 294.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.5 | 4.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 311 | 78 |
| Copper (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.6 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 1.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.4 | 0.0 | 0.2 | 0.1 | 7.9 | 15.8 | 26.7 | 0.7 | 4.3 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 57 | 14 |
| Folate (mcg) | 31.8 | 0.0 | 1.5 | 0.0 | 0.2 | 0.5 | 511.4 | 237.6 | 457.6 | 16.0 | 54.0 | n/a | 6.1 | 1.5 | n/a | 0.6 | 0.2 | 0.1 | 0.5 | 1,320 | 330 |
| Folate, DFE (mcg) | 31.8 | 0.0 | 1.5 | 0.0 | 0.2 | 0.5 | 511.4 | 237.6 | 457.6 | 16.0 | 54.0 | n/a | 6.1 | 1.5 | n/a | 0.6 | 0.2 | 0.1 | 0.5 | 1,320 | 330 |
| Folate, food (mcg) | 31.8 | 0.0 | 1.5 | 0.0 | 0.2 | 0.5 | 511.4 | 237.6 | 457.6 | 16.0 | 54.0 | n/a | 6.1 | 1.5 | n/a | 0.6 | 0.2 | 0.1 | 0.5 | 1,320 | 330 |
| 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 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 0.0 | n/a | n/a | n/a | 3.0 | n/a | n/a | n/a | 4.9 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 8 | 2 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.5 | n/a | n/a | n/a | 4.5 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 6 | 1 |
| Glutamic acid (g) | 15.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.7 | 3.9 | 4.1 | 0.1 | 1.6 | n/a | 0.8 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 27 | 7 |
| Glycine (g) | 4.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.8 | 1.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Histidine (g) | 3.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.5 | 0.8 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Hydroxyproline (g) | 0.4 | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 10.2 | 0.2 | 0.1 | 0.0 | 1.4 | 0.0 | 3.6 | 2.8 | 6.5 | 0.4 | 1.0 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 0.1 | 0.7 | 0.0 | 27 | 7 |
| Isoleucine (g) | 4.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.8 | 1.2 | 0.0 | 0.1 | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 8.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 2.2 | 2.2 | 0.0 | 0.1 | n/a | 0.4 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 14 | 3 |
| Lysine (g) | 9.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.8 | 1.9 | 0.0 | 0.1 | n/a | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 12 | 3 |
| Magnesium (mg) | 95.3 | 0.0 | 2.7 | 0.0 | 7.7 | 0.7 | 52.6 | 118.8 | 215.0 | 5.0 | 39.6 | n/a | 13.5 | 2.4 | n/a | 0.3 | 2.0 | 3.8 | 0.7 | 560 | 140 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.8 | 1.4 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 4 | 1 |
| Methionine (g) | 2.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.4 | 0.4 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Monounsaturated Fat (g) | 19.1 | 19.7 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 1.5 | 0.1 | 0.0 | 0.1 | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 41 | 10 |
| Niacin (mg) | 17.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.2 | 11.4 | 1.6 | 0.1 | 2.1 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 34 | 8 |
| Pantothenic acid | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | 1.8 | 0.7 | 0.0 | 0.3 | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Phenylalanine (g) | 4.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.9 | 1.5 | 0.0 | 0.1 | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Phosphorus (mg) | 893.6 | 0.0 | 7.7 | 0.0 | 10.5 | 1.3 | 112.8 | 455.4 | 430.0 | 9.3 | 86.4 | 148.5 | 109.0 | 12.8 | n/a | 0.5 | 1.8 | 5.2 | 1.3 | 2,286 | 572 |
| Phytosterols | n/a | 59.7 | 2.1 | 0.0 | 1.4 | 0.4 | n/a | n/a | n/a | n/a | 25.2 | n/a | n/a | 0.2 | n/a | 0.1 | 1.1 | 0.7 | 0.4 | 91 | 23 |
| Polyunsaturated Fat (g) | 1.6 | 2.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 2.4 | 0.7 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 2 |
| Potassium (mg) | 1,673.8 | 0.3 | 23.6 | 0.2 | 37.5 | 9.1 | 928.7 | 1,386.0 | 1,090.4 | 69.0 | 853.2 | 280.3 | 185.0 | 37.0 | n/a | 5.2 | 15.3 | 18.8 | 9.1 | 6,622 | 1,656 |
| Proline (g) | 4.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 1.8 | 1.2 | 0.0 | 0.1 | n/a | 0.4 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 8 | 2 |
| Protein (g) | 95.6 | 0.0 | 0.2 | 0.0 | 0.4 | 0.1 | 4.6 | 19.9 | 27.2 | 0.5 | 3.2 | 6.0 | 4.1 | 0.5 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | 163 | 41 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 15.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 16 | 4 |
| Riboflavin (mg) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.5 | 0.2 | 0.0 | 0.1 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 14.2 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.4 | 0.0 | 0.1 | 1.0 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 21 | 5 |
| Selenium (mcg) | 67.6 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 1.5 | 4.6 | 3.7 | 0.2 | 0.0 | n/a | 2.5 | 0.7 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 81 | 20 |
| Serine (g) | 3.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.9 | 1.5 | 0.0 | 0.1 | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Sodium (mg) | 303.9 | 0.5 | 1.8 | 1,162.7 | 3.5 | 0.1 | 30.1 | 19.8 | 3.1 | 4.0 | 18.0 | 92.2 | 128.6 | 1.9 | n/a | 0.5 | 0.2 | 1.8 | 0.1 | 1,773 | 443 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| 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 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 4.5 | n/a | n/a | 0.6 | 9.5 | 9.2 | 5.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 30 | 8 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.5 | 0.7 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Threonine (g) | 4.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.8 | 1.1 | 0.0 | 0.1 | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Tocopherol, alpha (mg) | 0.4 | 3.9 | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | n/a | n/a | 0.1 | 1.9 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 7 | 2 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.2 | 0.0 | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 2 | 1 |
| Total Fat (g) | 37.4 | 27.0 | 0.0 | 0.0 | 0.5 | 0.1 | 1.1 | 5.1 | 1.7 | 0.0 | 0.7 | 1.7 | 1.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 77 | 19 |
| Trans-monoenoic Fat | n/a | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 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 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 1.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Tyrosine (g) | 3.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.8 | 0.8 | 0.0 | 0.1 | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Valine (g) | 5.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 1.1 | 1.4 | 0.0 | 0.1 | n/a | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 8 | 2 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 26.7 | 187.2 | 32,749.6 | 0.0 | 18.4 | 249.3 | 2,998.8 | 869.1 | 57.6 | 0.0 | n/a | 67.5 | 6.3 | 13.3 | 187.2 | 37,431 | 9,358 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 9.4 | 1,639.4 | 0.0 | 0.0 | 12.5 | 151.2 | n/a | 17.2 | 0.0 | n/a | 3.4 | 0.3 | 0.7 | 9.4 | 1,845 | 461 |
| Vitamin B-12 (mcg) | 17.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 17 | 4 |
| Vitamin B-6 (mg) | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1.2 | 0.2 | 0.0 | 0.3 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.6 | 0.0 | 0.2 | 0.3 | 15.0 | 42.2 | 0.0 | 4.7 | 49.3 | 1.5 | 1.2 | 0.0 | n/a | 0.3 | 0.0 | 0.1 | 0.3 | 116 | 29 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Water (g) | 320.3 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 355.7 | 494.5 | 201.9 | 22.5 | 340.3 | 99.5 | 110.4 | 0.2 | n/a | 0.9 | 0.1 | 0.1 | 0.0 | 1,947 | 487 |
| Zinc (mg) | 22.5 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.9 | 2.4 | 3.4 | 0.1 | 0.6 | n/a | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 31 | 8 |
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