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Nutritional Facts: Savory Southwestern Soup-South Beach Friendly!

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)
chicken breasts
2 teaspoons (9g)
olive oil
1 large (150g)
onions
14 ounces (397g)
Mexican-style tomatoes
24 ounces (680g)
salsa
7 (21g)
garlic cloves
1 1/2 teaspoons (3g)
oregano leaves
1 teaspoon (2g)
paprika
2 tablespoons (12g)
cumin powder
1/2 teaspoon (3g)
salt
14 ounces (287g)
black beans
64 ounces (1,814g)
fat free chicken broth
1/2 lb (227g)
frozen corn
1/2 lb (227g)
frozen cut green beans
1/4 cup (4g)
cilantro leaves
2 cups (200g)
Minute brown rice
Total 1 serving
Alanine (g) 5.4 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.1 0.4 0.6 0.2 n/a 0.3 8 1
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Arginine (g) 5.9 0.0 0.2 n/a n/a 0.1 0.0 0.0 n/a 0.0 1.6 0.3 0.3 0.2 n/a 0.4 9 1
Ash (g) 4.6 0.0 0.5 5.5 14.8 0.3 0.2 0.2 0.9 3.0 3.3 19.1 1.1 1.2 0.1 0.8 55 6
Aspartic acid (g) 8.4 0.0 0.1 n/a n/a 0.1 0.0 0.1 n/a 0.0 3.1 0.4 0.5 0.6 n/a 0.4 14 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 0.1 n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Calcium (mg) 49.9 0.1 34.5 79.4 183.7 38.0 43.1 5.3 111.7 0.7 77.4 72.6 9.1 95.4 2.7 20.0 824 82
Calories 780.9 79.6 60.0 59.5 183.7 31.3 7.2 6.5 45.0 0.0 378.4 72.6 199.9 88.6 0.9 224.0 2,218 222
Calories (kj) 3,268.8 332.9 249.0 250.1 782.5 130.8 29.9 27.2 188.0 0.0 1,582.4 326.6 838.4 372.6 3.8 938.0 9,321 932
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 0 0
Carbohydrates (g) 0.0 0.0 14.0 14.4 42.6 6.9 1.9 1.2 5.3 0.0 68.0 2.5 47.3 17.1 0.1 47.0 268 27
Cholesterol (mg) 290.6 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 0.0 291 29
Copper (mg) 0.2 0.0 0.1 0.4 0.9 0.1 0.0 0.0 0.1 0.0 0.6 0.3 0.1 0.1 0.0 0.2 3 0
Cystine (g) 1.2 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.3 0.1 0.1 0.0 n/a 0.1 2 0
Dietary Fiber (g) 0.0 0.0 2.6 n/a 10.9 0.4 1.1 0.8 1.3 0.0 24.9 0.0 5.5 5.9 0.1 3.6 57 6
Folate (mcg) 18.2 0.0 28.5 35.7 27.2 0.6 6.4 1.1 1.2 0.0 427.1 18.1 81.8 34.1 2.5 8.0 691 69
Folate, DFE (mcg) 18.2 0.0 28.5 35.7 27.2 0.6 6.4 1.1 1.2 0.0 427.1 n/a 81.8 34.1 2.5 8.0 672 67
Folate, food (mcg) 18.2 0.0 28.5 35.7 27.2 0.6 6.4 1.1 1.2 0.0 427.1 18.1 81.8 34.1 2.5 8.0 691 69
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 0.0 0.0 0 0
Fructose n/a n/a 1.9 n/a n/a n/a 0.0 0.2 n/a n/a n/a 0.0 n/a 2.4 n/a n/a 4 0
Galactose n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a 3.0 n/a n/a n/a 0.1 0.1 n/a n/a n/a 2.7 n/a 2.1 n/a n/a 8 1
Glutamic acid (g) 14.0 0.0 0.4 n/a n/a 0.2 0.0 0.1 n/a 0.0 3.9 5.2 1.4 0.4 n/a 0.9 26 3
Glycine (g) 5.6 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.0 0.5 0.3 0.1 n/a 0.2 8 1
Histidine (g) 2.8 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.7 0.2 0.2 0.1 n/a 0.1 4 0
Hydroxyproline n/a n/a 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 n/a 0 0
Iron (mg) 3.4 0.1 0.3 1.0 3.1 0.4 1.0 0.5 8.0 0.0 6.0 2.5 1.0 1.9 0.1 1.1 30 3
Isoleucine (g) 4.8 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.1 0.1 0.3 0.1 n/a 0.2 7 1
Lactose n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Leucine (g) 7.0 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 0.0 2.0 0.3 0.7 0.3 n/a 0.4 11 1
Lysine (g) 7.8 0.0 0.1 n/a n/a 0.1 0.0 0.0 n/a 0.0 1.7 0.3 0.3 0.2 n/a 0.2 11 1
Magnesium (mg) 113.5 0.0 15.0 43.7 102.1 5.3 7.3 4.1 43.9 0.0 200.7 18.1 40.9 50.0 1.0 88.0 734 73
Maltose n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.1 0.0 0.2 0.5 0.8 0.4 0.1 0.0 0.4 0.0 1.3 0.2 0.3 0.8 0.0 2.2 7 1
Methionine (g) 2.6 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.4 0.1 0.1 0.0 n/a 0.1 3 0
Monounsaturated Fat (g) 17.3 6.6 0.0 0.0 0.2 0.0 0.0 0.0 1.7 0.0 0.1 0.0 0.5 0.0 0.0 0.6 27 3
Niacin (mg) 45.0 0.0 0.2 2.5 0.5 0.1 0.1 0.2 0.5 0.0 1.4 10.1 3.9 1.1 0.0 2.7 69 7
Pantothenic acid (mg) 3.7 0.0 0.2 0.6 0.0 0.1 0.0 0.1 n/a 0.0 0.7 2.2 0.6 0.2 0.0 0.8 9 1
Phenylalanine (g) 3.7 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.4 0.1 0.3 0.1 n/a 0.2 6 1
Phosphorus (mg) 790.0 0.0 43.5 55.6 210.9 32.1 4.0 7.2 59.9 0.0 401.3 199.6 156.8 72.7 1.9 154.0 2,189 219
Phytosterols n/a 19.9 22.5 n/a n/a n/a 5.5 4.0 8.2 0.0 n/a n/a n/a n/a 0.2 n/a 60 6
Polyunsaturated Fat (g) 8.9 0.9 0.0 0.1 0.8 0.1 0.0 0.2 0.4 0.0 0.7 0.0 0.8 0.2 0.0 0.6 14 1
Potassium (mg) 998.8 0.1 219.0 424.7 2,020.8 84.2 34.0 52.4 214.6 0.2 1,017.7 544.3 477.1 422.6 20.8 158.0 6,689 669
Proline (g) 4.3 0.0 0.0 n/a n/a 0.0 0.0 0.1 n/a 0.0 1.1 0.3 0.6 0.2 n/a 0.2 7 1
Protein (g) 94.7 0.0 1.7 2.7 10.5 1.3 0.2 0.3 2.1 0.0 25.4 9.8 6.9 4.1 0.1 4.6 164 16
Retinol (mcg) 109.0 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 0.0 0.0 109 11
Riboflavin (mg) 0.4 0.0 0.0 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.2 0.4 0.2 0.2 0.0 0.0 2 0
Saturated Fat (g) 12.1 1.2 0.1 0.0 0.2 0.0 0.0 0.0 0.2 0.0 0.4 0.0 0.3 0.1 0.0 0.3 15 2
Selenium (mcg) 75.4 0.0 0.8 1.6 6.1 3.0 0.1 0.1 0.6 0.0 3.4 39.9 1.6 1.4 0.0 n/a 134 13
Serine (g) 3.3 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.4 0.2 0.3 0.2 n/a 0.2 6 1
Sodium (mg) 286.0 0.2 6.0 1,591.7 4,082.4 3.6 0.7 1.6 20.2 1,162.7 2.9 7,420.9 6.8 6.8 1.8 2.0 14,596 1,460
Starch n/a n/a 0.0 n/a 10.8 n/a n/a n/a n/a n/a n/a 0.0 n/a 3.5 n/a n/a 14 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 0.1 n/a 0 0
Sucrose n/a n/a 1.5 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.6 n/a n/a 2 0
Sugar (g) 0.0 0.0 6.4 n/a 20.8 0.2 0.1 0.2 0.3 0.0 n/a 2.7 n/a 5.0 0.0 n/a 36 4
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Thiamin (mg) 0.3 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.1 0.0 0.7 0.1 0.2 0.2 0.0 0.2 2 0
Threonine (g) 3.9 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.1 0.1 0.3 0.2 n/a 0.2 6 1
Tocopherol, alpha (mg) 1.2 1.3 0.0 n/a 8.0 0.0 0.5 0.7 0.4 0.0 n/a n/a n/a 1.0 0.1 n/a 13 1
Tocopherol, beta n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.3 0.1 0.0 n/a n/a n/a 0.7 0.1 n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Total Fat (g) 42.0 9.0 0.2 0.3 1.1 0.1 0.1 0.3 2.7 0.0 1.5 3.1 1.7 0.5 0.0 1.7 64 6
Trans-monoenoic Fat 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 n/a 0 0
TransFatty acids (g) 0.5 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 0 0
Tryptophan (g) 1.1 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.3 0.1 0.0 0.0 n/a 0.1 2 0
Tyrosine (g) 3.1 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.7 0.1 0.3 0.1 n/a 0.2 5 0
Valine (g) 4.6 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 0.0 1.3 0.1 0.4 0.2 n/a 0.3 7 1
Vitamin A, IU (IU) 376.8 0.0 3.0 1,548.0 1,986.8 1.9 45.9 1,132.8 152.4 0.0 17.2 n/a 0.0 1,242.8 269.9 0.0 6,778 678
Vitamin A, RAE (mcg) 109.0 0.0 0.0 79.4 102.1 0.0 2.3 56.6 7.7 0.0 0.0 n/a 0.0 61.3 13.5 0.0 432 43
Vitamin B-12 (mcg) 1.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.6 0.0 0.0 0.0 0.0 5 1
Vitamin B-6 (mg) 2.4 0.0 0.2 0.4 1.2 0.3 0.0 0.0 0.1 0.0 0.2 0.3 0.4 0.1 0.0 0.3 6 1
Vitamin C (mg) 0.0 0.0 11.1 24.6 12.9 6.6 0.1 0.0 0.9 0.0 0.0 0.0 14.5 29.3 1.1 0.0 101 10
Vitamin D (IU) 72.6 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 0.0 0.0 73 7
Water (g) 315.3 0.0 133.7 374.0 611.5 12.3 0.3 0.3 1.0 0.0 188.5 1,779.9 170.2 204.3 3.7 145.9 3,941 394
Zinc (mg) 3.6 0.0 0.3 0.5 2.5 0.2 0.1 0.1 0.6 0.0 3.2 0.4 0.8 0.6 0.0 1.2 14 1

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