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 medium (110g) onions |
2 (6g) garlic cloves |
1 tablespoon (14g) olive oil |
1 teaspoon (3g) chili powder |
1 teaspoon (2g) ground cumin |
1/4 teaspoon (2g) salt |
15 ounces (307g) black beans |
1 1/2 cups (246g) cooked wild rice |
1 cup (113g) monterey jack pepper cheese |
3/4 cup (185g) skim milk |
1/3 cup (0g) Egg Beaters egg substitute |
1 to taste (0g) nonstick cooking spray |
1 to taste (0g) green peppers |
1 to taste (0g) salsa |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.1 | 0.5 | 0.8 | 0.3 | n/a | n/a | n/a | n/a | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.7 | 0.8 | 1.0 | 0.3 | n/a | n/a | n/a | n/a | 4 | 1 |
| Ash (g) | 0.4 | 0.1 | 0.0 | 0.3 | 0.2 | 1.5 | 3.5 | 1.0 | 4.0 | 1.6 | n/a | n/a | n/a | n/a | 13 | 2 |
| Aspartic acid (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3.3 | 0.9 | 1.8 | 0.6 | n/a | n/a | n/a | n/a | 7 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 25.3 | 10.9 | 0.1 | 8.9 | 19.6 | 0.4 | 82.9 | 7.4 | 843.0 | 263.8 | n/a | n/a | n/a | n/a | 1,262 | 210 |
| Calories | 44.0 | 8.9 | 119.3 | 7.6 | 7.9 | 0.0 | 405.4 | 248.5 | 421.5 | 75.6 | n/a | n/a | n/a | n/a | 1,339 | 223 |
| Calories (kj) | 182.6 | 37.4 | 499.4 | 31.8 | 32.9 | 0.0 | 1,695.4 | 1,040.6 | 1,765.1 | 313.7 | n/a | n/a | n/a | n/a | 5,599 | 933 |
| Carbohydrates (g) | 10.3 | 2.0 | 0.0 | 1.3 | 0.9 | 0.0 | 72.8 | 52.5 | 0.8 | 10.3 | n/a | n/a | n/a | n/a | 151 | 25 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 100.6 | 3.7 | n/a | n/a | n/a | n/a | 104 | 17 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 1.9 | 0.1 | 0.0 | 0.9 | 0.2 | 0.0 | 26.7 | 4.4 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 34 | 6 |
| Folate (mcg) | 20.9 | 0.2 | 0.0 | 0.8 | 0.2 | 0.0 | 457.6 | 64.0 | 20.3 | 11.1 | n/a | n/a | n/a | n/a | 575 | 96 |
| Folate, DFE (mcg) | 20.9 | 0.2 | 0.0 | 0.8 | 0.2 | 0.0 | 457.6 | 64.0 | 20.3 | 11.1 | n/a | n/a | n/a | n/a | 575 | 96 |
| Folate, food (mcg) | 20.9 | 0.2 | 0.0 | 0.8 | 0.2 | 0.0 | 457.6 | 64.0 | 20.3 | 11.1 | n/a | n/a | n/a | n/a | 575 | 96 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Fructose (g) | 1.4 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Galactose (g) | 0.0 | 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 |
| Glucose (dextrose) (g) | 2.2 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Glutamic acid (g) | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4.1 | 1.7 | 6.8 | 1.5 | n/a | n/a | n/a | n/a | 15 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.1 | 0.4 | 0.5 | 0.2 | n/a | n/a | n/a | n/a | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 0.3 | 1.0 | 0.2 | n/a | n/a | n/a | n/a | 2 | 0 |
| Hydroxyproline | 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 |
| Iron (mg) | 0.2 | 0.1 | 0.1 | 0.5 | 1.4 | 0.0 | 6.5 | 1.5 | 0.8 | 0.1 | n/a | n/a | n/a | n/a | 11 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 0.4 | 1.7 | 0.4 | n/a | n/a | n/a | n/a | 4 | 1 |
| Lactose (g) | 0.0 | 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 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.2 | 0.7 | 2.6 | 0.7 | n/a | n/a | n/a | n/a | 6 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.9 | 0.4 | 2.3 | 0.6 | n/a | n/a | n/a | n/a | 5 | 1 |
| Magnesium (mg) | 11.0 | 1.5 | 0.0 | 4.0 | 7.7 | 0.0 | 215.0 | 78.7 | 30.5 | 29.5 | n/a | n/a | n/a | n/a | 378 | 63 |
| Maltose (g) | 0.0 | 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 |
| Manganese (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 1.4 | 0.7 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.3 | 0.7 | 0.2 | n/a | n/a | n/a | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 9.8 | 0.1 | 0.3 | 0.0 | 0.1 | 0.1 | 9.9 | 0.1 | n/a | n/a | n/a | n/a | 21 | 3 |
| Niacin (mg) | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 1.6 | 3.2 | 0.1 | 0.2 | n/a | n/a | n/a | n/a | 6 | 1 |
| Pantothenic acid (mg) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 0.4 | 0.2 | 0.7 | n/a | n/a | n/a | n/a | 2 | 0 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | 0.5 | 1.5 | 0.4 | n/a | n/a | n/a | n/a | 4 | 1 |
| Phosphorus (mg) | 31.9 | 9.2 | 0.0 | 8.1 | 10.5 | 0.0 | 430.0 | 201.7 | 501.7 | 206.6 | n/a | n/a | n/a | n/a | 1,400 | 233 |
| Phytosterols (mg) | 16.5 | n/a | 29.8 | 2.2 | 1.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 50 | 8 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 1.4 | 0.2 | 0.1 | 0.0 | 0.7 | 0.5 | 1.0 | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Potassium (mg) | 160.6 | 24.1 | 0.1 | 52.7 | 37.5 | 0.1 | 1,090.4 | 248.5 | 91.5 | 335.8 | n/a | n/a | n/a | n/a | 2,041 | 340 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 0.3 | 3.1 | 0.7 | n/a | n/a | n/a | n/a | 5 | 1 |
| Protein (g) | 1.2 | 0.4 | 0.0 | 0.4 | 0.4 | 0.0 | 27.2 | 9.8 | 27.7 | 7.3 | n/a | n/a | n/a | n/a | 74 | 12 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 217.0 | 112.5 | n/a | n/a | n/a | n/a | 330 | 55 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.4 | 0.4 | n/a | n/a | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 1.9 | 0.1 | 0.0 | 0.0 | 0.4 | 0.1 | 21.5 | 0.3 | n/a | n/a | n/a | n/a | 24 | 4 |
| Selenium (mcg) | 0.6 | 0.9 | 0.0 | 0.6 | 0.1 | 0.0 | 3.7 | 2.0 | 16.4 | 4.4 | n/a | n/a | n/a | n/a | 29 | 5 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | 0.5 | 1.6 | 0.4 | n/a | n/a | n/a | n/a | 4 | 1 |
| Sodium (mg) | 4.4 | 1.0 | 0.3 | 44.3 | 3.5 | 581.4 | 3.1 | 7.4 | 605.7 | 108.9 | n/a | n/a | n/a | n/a | 1,360 | 227 |
| Starch (g) | 0.0 | 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 |
| Sucrose (g) | 1.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 4.7 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 1.8 | 0.6 | n/a | n/a | n/a | n/a | n/a | 7 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.1 | 0.3 | 1.0 | 0.3 | n/a | n/a | n/a | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 1.9 | 1.0 | 0.1 | 0.0 | n/a | 0.6 | 0.3 | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 0.1 | 0.0 | 13.5 | 0.4 | 0.5 | 0.0 | 1.7 | 0.8 | 34.2 | 0.5 | n/a | n/a | n/a | n/a | 52 | 9 |
| Trans-monoenoic Fat | 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 |
| TransFatty acids | 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 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 0.4 | 0.1 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 0.4 | 1.3 | 0.4 | n/a | n/a | n/a | n/a | 3 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.4 | 0.6 | 1.8 | 0.5 | n/a | n/a | n/a | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 2.2 | 0.5 | 0.0 | 800.6 | 26.7 | 0.0 | 18.4 | 7.4 | 869.0 | 374.5 | n/a | n/a | n/a | n/a | 2,099 | 350 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 40.0 | 1.3 | 0.0 | 0.0 | 0.0 | 223.7 | 112.5 | n/a | n/a | n/a | n/a | 378 | 63 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.8 | n/a | n/a | n/a | n/a | 2 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.3 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 1 | 0 |
| Vitamin C (mg) | 8.1 | 1.9 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | n/a | n/a | n/a | n/a | 12 | 2 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.9 | 73.8 | n/a | n/a | n/a | n/a | 99 | 16 |
| Water (g) | 98.0 | 3.5 | 0.0 | 0.3 | 0.2 | 0.0 | 201.9 | 181.9 | 46.3 | 164.9 | n/a | n/a | n/a | n/a | 697 | 116 |
| Zinc (mg) | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 3.4 | 3.3 | 3.4 | 0.8 | n/a | n/a | n/a | n/a | 11 | 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.