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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15 ounces (307g) black beans |
2 tablespoons (0g) vegetable broth |
1 tablespoon (14g) chorizo sausage |
1 teaspoon (5g) oil |
1/3 cup (53g) onions |
1/4 cup (37g) red peppers |
2 (6g) garlic cloves |
1/2 teaspoon (1g) jalapenos |
1/2 teaspoon (1g) cumin |
1/4 teaspoon (1g) chili powder |
1 (33g) egg whites |
1/4 cup (31g) cornmeal |
2 tablespoons (15g) cornmeal |
1/2 tablespoon (8g) lime juice |
1 tablespoon (1g) cilantro |
1 1/2 tablespoons (23g) plain nonfat yogurt |
1 1/2 tablespoons (23g) low-fat sour cream |
1/2 cup (130g) salsa |
Total | 1 serving | |
| Alanine (g) | 1.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 2 | 0 |
| Alcohol | n/a | n/a | 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 |
| Arginine (g) | 1.7 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 1 |
| Ash (g) | 3.5 | n/a | 0.6 | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 0.3 | 0.2 | 0.0 | 0.0 | 0.3 | 0.1 | 2.8 | 9 | 2 |
| Aspartic acid (g) | 3.3 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.2 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | n/a | 5 | 1 |
| 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Caffeine | n/a | n/a | 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 |
| Calcium (mg) | 82.9 | n/a | 1.1 | 0.0 | 12.3 | 2.6 | 10.9 | 0.1 | 9.8 | 2.2 | 2.3 | 1.8 | 0.9 | 1.1 | 0.7 | 45.7 | 23.4 | 35.0 | 233 | 58 |
| Calories | 405.4 | n/a | 64.6 | 39.8 | 21.3 | 11.5 | 8.9 | 0.3 | 3.9 | 1.9 | 17.2 | 110.4 | 55.2 | 1.9 | 0.2 | 12.9 | 30.4 | 35.0 | 821 | 205 |
| Calories (kj) | 1,695.4 | n/a | 270.4 | 166.5 | 88.4 | 48.1 | 37.4 | 1.1 | 16.5 | 8.0 | 71.3 | 462.1 | 231.0 | 7.9 | 1.0 | 53.5 | 126.7 | 148.9 | 3,434 | 858 |
| 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 72.8 | n/a | 0.3 | 0.0 | 5.0 | 2.2 | 2.0 | 0.1 | 0.5 | 0.3 | 0.2 | 23.5 | 11.7 | 0.6 | 0.0 | 1.8 | 1.0 | 8.1 | 130 | 33 |
| Cholesterol (mg) | 0.0 | n/a | 12.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 8.8 | 0.0 | 22 | 5 |
| Copper (mg) | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Cystine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 26.7 | n/a | 0.0 | 0.0 | 0.9 | 0.8 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 2.2 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 34 | 9 |
| Folate (mcg) | 457.6 | n/a | 0.3 | 0.0 | 10.1 | 17.1 | 0.2 | 0.3 | 0.1 | 0.2 | 1.3 | 7.6 | 3.8 | 0.8 | 0.6 | 2.8 | 2.5 | 5.2 | 510 | 128 |
| Folate, DFE (mcg) | 457.6 | n/a | 0.3 | 0.0 | 10.1 | 17.1 | 0.2 | 0.3 | 0.1 | 0.2 | 1.3 | 7.6 | 3.8 | 0.8 | 0.6 | 2.8 | 2.5 | 5.2 | 510 | 128 |
| Folate, food (mcg) | 457.6 | n/a | 0.3 | 0.0 | 10.1 | 17.1 | 0.2 | 0.3 | 0.1 | 0.2 | 1.3 | 7.6 | 3.8 | 0.8 | 0.6 | 2.8 | 2.5 | 5.2 | 510 | 128 |
| Folic acid (mcg) | 0.0 | n/a | 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 | n/a | n/a | n/a | n/a | 0.7 | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 1.0 | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 4.1 | n/a | 0.5 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.5 | 0.2 | 0.0 | n/a | 0.3 | 0.1 | n/a | 7 | 2 |
| Glycine (g) | 1.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Histidine (g) | 0.8 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| 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 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 6.5 | n/a | 0.2 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.7 | 0.1 | 0.0 | 1.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 10 | 3 |
| Isoleucine (g) | 1.2 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 2 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 2.2 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.3 | 0.2 | 0.0 | n/a | 0.1 | 0.1 | n/a | 3 | 1 |
| Lysine (g) | 1.9 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | 3 | 1 |
| Magnesium (mg) | 215.0 | n/a | 2.6 | 0.0 | 5.3 | 4.5 | 1.5 | 0.1 | 3.8 | 1.0 | 3.6 | 38.7 | 19.4 | 0.6 | 0.3 | 4.4 | 2.3 | 19.4 | 322 | 81 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.4 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 2 | 1 |
| Methionine (g) | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | n/a | 2.6 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 5 | 1 |
| Niacin (mg) | 1.6 | n/a | 0.7 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 5 | 1 |
| Pantothenic acid (mg) | 0.7 | n/a | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 2 | 0 |
| Phenylalanine (g) | 1.5 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 2 | 1 |
| Phosphorus (mg) | 430.0 | n/a | 21.3 | 0.0 | 15.5 | 9.7 | 9.2 | 0.2 | 5.2 | 2.0 | 5.0 | 73.5 | 36.8 | 1.1 | 0.5 | 36.1 | 21.4 | 40.1 | 707 | 177 |
| Phytosterols | n/a | n/a | 0.0 | 43.6 | 8.0 | n/a | n/a | n/a | 0.7 | 0.6 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 53 | 13 |
| Polyunsaturated Fat (g) | 0.7 | n/a | 0.5 | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 5 | 1 |
| Potassium (mg) | 1,090.4 | n/a | 56.5 | 0.0 | 77.8 | 78.6 | 24.1 | 2.3 | 18.8 | 13.2 | 53.8 | 87.5 | 43.8 | 8.8 | 5.2 | 58.6 | 29.0 | 384.6 | 2,033 | 508 |
| Proline (g) | 1.2 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | n/a | 2 | 1 |
| Protein (g) | 27.2 | n/a | 3.4 | 0.0 | 0.6 | 0.4 | 0.4 | 0.0 | 0.2 | 0.1 | 3.6 | 2.5 | 1.2 | 0.0 | 0.0 | 1.3 | 0.7 | 2.0 | 44 | 11 |
| Retinol (mcg) | 0.0 | n/a | 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 | 0.5 | 22.5 | 0.0 | 23 | 6 |
| Riboflavin (mg) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.4 | n/a | 2.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 5 | 1 |
| Selenium (mcg) | 3.7 | n/a | 3.0 | 0.0 | 0.3 | 0.0 | 0.9 | 0.0 | 0.1 | 0.1 | 6.6 | 4.7 | 2.4 | 0.0 | 0.0 | 0.8 | 0.5 | 1.2 | 24 | 6 |
| Serine (g) | 1.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 2 | 1 |
| Sodium (mg) | 3.1 | n/a | 175.4 | 0.0 | 2.1 | 1.5 | 1.0 | 0.0 | 1.8 | 11.1 | 54.8 | 10.7 | 5.3 | 0.2 | 0.5 | 17.7 | 9.2 | 777.0 | 1,071 | 268 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2.1 | 2 | 1 |
| 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar | n/a | n/a | 0.0 | 0.0 | 2.3 | 1.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 1.8 | 0.0 | 4.0 | 10 | 3 |
| Theobromine | n/a | n/a | 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 |
| Thiamin (mg) | 0.7 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 1.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | n/a | 0.0 | 0.6 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 1.5 | 3 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 1.7 | n/a | 5.4 | 4.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 1.1 | 0.5 | 0.0 | 0.0 | 0.0 | 2.7 | 0.2 | 17 | 4 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 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 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tyrosine (g) | 0.8 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Valine (g) | 1.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 2 | 1 |
| Vitamin A, IU (IU) | 18.4 | n/a | 0.0 | 0.0 | 1.1 | 1,166.3 | 0.5 | 10.1 | 13.3 | 200.1 | 0.0 | 65.3 | 32.6 | 3.8 | 67.5 | 1.6 | 83.7 | 378.1 | 2,043 | 511 |
| Vitamin A, RAE (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 58.5 | 0.0 | 0.5 | 0.7 | 10.0 | 0.0 | 3.4 | 1.7 | 0.2 | 3.4 | 0.5 | 23.0 | 19.4 | 121 | 30 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.2 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Vitamin C (mg) | 0.0 | n/a | 0.0 | 0.0 | 3.9 | 47.6 | 1.9 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 0.3 | 0.2 | 0.2 | 2.5 | 60 | 15 |
| Vitamin D (IU) | 0.0 | n/a | 8.7 | 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 | 2.0 | 0.0 | 11 | 3 |
| Water (g) | 201.9 | n/a | 4.5 | 0.0 | 47.5 | 34.3 | 3.5 | 0.9 | 0.1 | 0.1 | 28.9 | 3.1 | 1.6 | 6.9 | 0.9 | 19.6 | 18.0 | 116.4 | 488 | 122 |
| Zinc (mg) | 3.4 | n/a | 0.5 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | 0.2 | 0.1 | 0.5 | 6 | 1 |
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.