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.
|
3 cups (516g) black beans |
3 cups (585g) cooked brown rice |
1/4 cup (59g) water |
1 teaspoon (5g) olive oil |
1 (110g) onions |
2 (238g) bell peppers |
1/2 teaspoon (1g) minced garlic cloves |
1 tablespoon (6g) ground cumin |
10 (200g) cremini mushrooms |
2 (246g) tomatoes |
1/2 cup (130g) salsa |
1 to taste (0g) pepper |
1 to taste (0g) hot sauce |
1 to taste (0g) salt |
12 (0g) lavash bread |
Total | 1 serving | |
| Alanine (g) | 1.9 | 0.8 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.4 | 0.1 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Alcohol | n/a | n/a | 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 | 0 | 0 |
| Arginine (g) | 2.8 | 1.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Ash (g) | 5.9 | 2.3 | 0.1 | 0.0 | 0.4 | 1.0 | 0.0 | 0.5 | 2.0 | 1.2 | 2.8 | n/a | n/a | n/a | n/a | 16 | 1 |
| Aspartic acid (g) | 5.5 | 1.3 | n/a | 0.0 | 0.1 | 0.5 | 0.0 | n/a | 0.5 | 0.3 | n/a | n/a | n/a | n/a | n/a | 8 | 1 |
| Beta-sitosterol | 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 | 0 | 0 |
| Caffeine | n/a | n/a | 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 | 0 | 0 |
| Calcium (mg) | 139.3 | 58.5 | 1.8 | 0.0 | 25.3 | 23.8 | 2.5 | 55.9 | 36.0 | 24.6 | 35.0 | n/a | n/a | n/a | n/a | 403 | 34 |
| Calories | 681.1 | 655.2 | 0.0 | 39.8 | 44.0 | 47.6 | 2.1 | 22.5 | 44.0 | 44.3 | 35.0 | n/a | n/a | n/a | n/a | 1,616 | 135 |
| Calories (kj) | 2,848.3 | 2,743.7 | 0.0 | 166.5 | 182.6 | 199.9 | 8.7 | 94.0 | 188.0 | 182.0 | 148.9 | n/a | n/a | n/a | n/a | 6,763 | 564 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.0 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Carbohydrates (g) | 122.3 | 137.5 | 0.0 | 0.0 | 10.3 | 11.0 | 0.5 | 2.7 | 8.6 | 9.6 | 8.1 | n/a | n/a | n/a | n/a | 311 | 26 |
| Cholesterol (mg) | 0.0 | 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 |
| Copper (mg) | 1.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 1.0 | 0.1 | 0.2 | n/a | n/a | n/a | n/a | 3 | 0 |
| Cystine (g) | 0.5 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 44.9 | 10.5 | 0.0 | 0.0 | 1.9 | 4.0 | 0.0 | 0.6 | 1.2 | 3.0 | 2.1 | n/a | n/a | n/a | n/a | 68 | 6 |
| Folate (mcg) | 768.8 | 23.4 | 0.0 | 0.0 | 20.9 | 23.8 | 0.0 | 0.6 | 50.0 | 36.9 | 5.2 | n/a | n/a | n/a | n/a | 930 | 77 |
| Folate, DFE (mcg) | 768.8 | 23.4 | 0.0 | 0.0 | 20.9 | 23.8 | 0.0 | 0.6 | 50.0 | 36.9 | 5.2 | n/a | n/a | n/a | n/a | 930 | 77 |
| Folate, food (mcg) | 768.8 | 23.4 | 0.0 | 0.0 | 20.9 | 23.8 | 0.0 | 0.6 | 50.0 | 36.9 | 5.2 | n/a | n/a | n/a | n/a | 930 | 77 |
| 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 | n/a | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 1.4 | 2.7 | n/a | n/a | n/a | 3.4 | n/a | n/a | n/a | n/a | n/a | 7 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 2.2 | 2.8 | n/a | n/a | n/a | 3.1 | n/a | n/a | n/a | n/a | n/a | 8 | 1 |
| Glutamic acid (g) | 7.0 | 2.8 | n/a | 0.0 | 0.3 | 0.5 | 0.0 | n/a | 0.9 | 1.1 | n/a | n/a | n/a | n/a | n/a | 12 | 1 |
| Glycine (g) | 1.8 | 0.7 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Histidine (g) | 1.3 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Iron (mg) | 10.8 | 3.1 | 0.0 | 0.0 | 0.2 | 0.8 | 0.0 | 4.0 | 0.8 | 0.7 | 0.6 | n/a | n/a | n/a | n/a | 21 | 2 |
| Isoleucine (g) | 2.0 | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 3.7 | 1.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
| Lysine (g) | 3.1 | 0.5 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 0.1 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Magnesium (mg) | 361.2 | 257.4 | 0.6 | 0.0 | 11.0 | 23.8 | 0.4 | 22.0 | 18.0 | 27.1 | 19.4 | n/a | n/a | n/a | n/a | 741 | 62 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.3 | 6.4 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.2 | 0.3 | 0.3 | 0.2 | n/a | n/a | n/a | n/a | 10 | 1 |
| Methionine (g) | 0.7 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.2 | 1.8 | 0.0 | 3.3 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 6 | 1 |
| Niacin (mg) | 2.6 | 7.8 | 0.0 | 0.0 | 0.1 | 1.1 | 0.0 | 0.3 | 7.6 | 1.5 | 0.1 | n/a | n/a | n/a | n/a | 21 | 2 |
| Pantothenic acid (mg) | 1.2 | 2.3 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 3.0 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 7 | 1 |
| Phenylalanine (g) | 2.5 | 0.7 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Phosphorus (mg) | 722.4 | 450.5 | 0.0 | 0.0 | 31.9 | 47.6 | 2.1 | 29.9 | 240.0 | 59.0 | 40.1 | n/a | n/a | n/a | n/a | 1,624 | 135 |
| Phytosterols | n/a | n/a | n/a | 9.9 | 16.5 | 21.4 | n/a | 4.1 | n/a | 17.2 | n/a | n/a | n/a | n/a | n/a | 69 | 6 |
| Polyunsaturated Fat (g) | 1.2 | 1.7 | 0.0 | 0.5 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | 4 | 0 |
| Potassium (mg) | 1,831.8 | 462.2 | 0.6 | 0.0 | 160.6 | 416.5 | 5.6 | 107.3 | 896.0 | 583.0 | 384.6 | n/a | n/a | n/a | n/a | 4,848 | 404 |
| Proline (g) | 1.9 | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Protein (g) | 45.7 | 13.6 | 0.0 | 0.0 | 1.2 | 2.0 | 0.1 | 1.1 | 5.0 | 2.2 | 2.0 | n/a | n/a | n/a | n/a | 73 | 6 |
| 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 | n/a | n/a | n/a | 0 | 0 |
| Riboflavin (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Saturated Fat (g) | 0.7 | 1.0 | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
| Selenium (mcg) | 6.2 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 0.2 | 0.3 | 52.0 | 0.0 | 1.2 | n/a | n/a | n/a | n/a | 60 | 5 |
| Serine (g) | 2.5 | 0.7 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Sodium (mg) | 5.2 | 5.9 | 1.8 | 0.1 | 4.4 | 7.1 | 0.2 | 10.1 | 12.0 | 12.3 | 777.0 | n/a | n/a | n/a | n/a | 836 | 70 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 2.1 | n/a | n/a | n/a | n/a | 2 | 0 |
| Stigmasterol | 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 | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 1.1 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar | n/a | n/a | 0.0 | 0.0 | 4.7 | 5.7 | 0.0 | 0.1 | 3.4 | 6.5 | 4.0 | n/a | n/a | n/a | n/a | 24 | 2 |
| Theobromine | n/a | n/a | 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 | 0 | 0 |
| Thiamin (mg) | 1.3 | 0.6 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Threonine (g) | 1.9 | 0.5 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Tocopherol, alpha | n/a | n/a | 0.0 | 0.6 | 0.0 | 0.9 | 0.0 | 0.2 | 0.0 | 1.3 | 1.5 | n/a | n/a | n/a | n/a | 5 | 0 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 2.8 | 4.9 | 0.0 | 4.5 | 0.1 | 0.4 | 0.0 | 1.3 | 0.2 | 0.5 | 0.2 | n/a | n/a | n/a | n/a | 15 | 1 |
| Tryptophan (g) | 0.5 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 1.3 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Valine (g) | 2.4 | 0.8 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Vitamin A, IU (IU) | 31.0 | 0.0 | 0.0 | 0.0 | 2.2 | 880.6 | 0.1 | 76.2 | 0.0 | 2,049.2 | 378.1 | n/a | n/a | n/a | n/a | 3,417 | 285 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 42.8 | 0.0 | 3.8 | n/a | 103.3 | 19.4 | n/a | n/a | n/a | n/a | 169 | 14 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.4 | 0.9 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.2 | 0.2 | 0.2 | n/a | n/a | n/a | n/a | 3 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 8.1 | 191.4 | 0.4 | 0.5 | 0.0 | 33.7 | 2.5 | n/a | n/a | n/a | n/a | 237 | 20 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 6 | 1 |
| Water (g) | 339.2 | 426.8 | 59.2 | 0.0 | 98.0 | 223.5 | 0.8 | 0.5 | 184.2 | 232.5 | 116.4 | n/a | n/a | n/a | n/a | 1,681 | 140 |
| Zinc (mg) | 5.8 | 3.6 | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | 0.3 | 2.2 | 0.4 | 0.5 | n/a | n/a | n/a | n/a | 13 | 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.