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.
2 tablespoons (27g) light olive oil |
1 teaspoon (5g) light olive oil |
1 small (70g) onions |
1 medium (61g) carrots |
1 (119g) bell peppers |
2 (6g) garlic cloves |
1 cup (330g) frozen corn kernels |
3 cups (513g) pinto beans |
1 (14g) jalapeno chile |
3/4 cup (0g) vegetable stock |
1 tablespoon (18g) tamari |
2 tablespoons (2g) fresh cilantro |
1 to taste (0g) salt and pepper |
1/2 cup (61g) cornmeal |
1/2 cup (63g) all-purpose flour |
2 teaspoons (9g) baking powder |
1/2 teaspoon (2g) baking soda |
1/2 cup (122g) milk |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 2.1 | n/a | n/a | 0.1 | n/a | n/a | 0.4 | 0.2 | n/a | n/a | 0.1 | 4 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 2.5 | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 0.3 | n/a | n/a | 0.1 | 4 | 1 |
Ash (g) | 0.0 | 0.0 | 0.2 | 0.6 | 0.5 | 0.1 | 2.0 | 6.0 | 0.1 | n/a | 3.2 | 0.0 | n/a | 0.7 | 0.3 | 6.6 | 0.8 | 0.9 | 22 | 6 |
Aspartic acid (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.8 | 5.8 | n/a | n/a | 0.2 | n/a | n/a | 0.3 | 0.3 | n/a | n/a | 0.3 | 8 | 2 |
Beta-sitosterol | 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 | n/a | n/a | n/a | 0 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 0.3 | 0.0 | 16.1 | 20.1 | 11.9 | 10.9 | 9.9 | 236.0 | 1.7 | n/a | 3.6 | 1.3 | n/a | 3.7 | 9.4 | 677.5 | 0.0 | 145.2 | 1,148 | 287 |
Calories | 238.7 | 39.8 | 28.0 | 25.0 | 23.8 | 8.9 | 310.2 | 733.6 | 4.1 | n/a | 10.8 | 0.5 | n/a | 220.8 | 227.5 | 4.7 | 0.0 | 78.1 | 1,954 | 489 |
Calories (kj) | 998.7 | 166.5 | 116.2 | 105.5 | 100.0 | 37.4 | 1,290.3 | 3,078.0 | 16.7 | n/a | 45.2 | 1.9 | n/a | 924.2 | 951.9 | 19.6 | 0.0 | 327.0 | 8,179 | 2,045 |
Campesterol | 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 | n/a | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 0.0 | 0.0 | 6.5 | 5.8 | 5.5 | 2.0 | 73.7 | 134.5 | 0.9 | n/a | 1.0 | 0.1 | n/a | 46.9 | 47.7 | 2.2 | 0.0 | 5.7 | 333 | 83 |
Cholesterol (mg) | 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 | 17.1 | 17 | 4 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 1.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 0.0 | 1.2 | 1.7 | 2.0 | 0.1 | 6.9 | 46.2 | 0.4 | n/a | 0.1 | 0.1 | n/a | 4.5 | 1.7 | 0.0 | 0.0 | 0.0 | 65 | 16 |
Folate (mcg) | 0.0 | 0.0 | 13.3 | 11.6 | 11.9 | 0.2 | 102.3 | 882.4 | 3.8 | n/a | 3.2 | 1.2 | n/a | 15.3 | 16.3 | 0.0 | 0.0 | 6.1 | 1,067 | 267 |
Folate, DFE (mcg) | 0.0 | 0.0 | 13.3 | 11.6 | 11.9 | 0.2 | 102.3 | 882.4 | 3.8 | n/a | 3.2 | 1.2 | n/a | 15.3 | 16.3 | 0.0 | 0.0 | 6.1 | 1,067 | 267 |
Folate, food (mcg) | 0.0 | 0.0 | 13.3 | 11.6 | 11.9 | 0.2 | 102.3 | 882.4 | 3.8 | n/a | 3.2 | 1.2 | n/a | 15.3 | 16.3 | 0.0 | 0.0 | 6.1 | 1,067 | 267 |
Folic acid (mcg) | 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 | 0 | 0 |
Fructose | n/a | n/a | 0.9 | 0.3 | 1.3 | n/a | n/a | 0.0 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
Galactose | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 1.4 | 0.4 | 1.4 | n/a | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
Glutamic acid (g) | 0.0 | 0.0 | 0.2 | 0.2 | 0.2 | 0.0 | 2.0 | 7.4 | n/a | n/a | 0.4 | n/a | n/a | 0.9 | 2.2 | n/a | n/a | 0.8 | 15 | 4 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.9 | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 0.2 | n/a | n/a | 0.1 | 3 | 1 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1.3 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 0.1 | n/a | n/a | 0.1 | 2 | 1 |
Iron (mg) | 0.2 | 0.0 | 0.1 | 0.2 | 0.4 | 0.1 | 2.0 | 10.7 | 0.0 | n/a | 0.4 | 0.0 | n/a | 2.1 | 0.7 | 1.0 | 0.0 | 0.1 | 18 | 5 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 2.2 | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 0.2 | n/a | n/a | 0.2 | 3 | 1 |
Lactose | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 3.9 | n/a | n/a | 0.1 | n/a | n/a | 0.6 | 0.4 | n/a | n/a | 0.4 | 7 | 2 |
Lysine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 3.2 | n/a | n/a | 0.1 | n/a | n/a | 0.1 | 0.1 | n/a | n/a | 0.3 | 5 | 1 |
Magnesium (mg) | 0.0 | 0.0 | 7.0 | 7.3 | 11.9 | 1.5 | 95.7 | 256.5 | 2.1 | n/a | 7.2 | 0.5 | n/a | 77.5 | 13.8 | 3.6 | 0.0 | 15.9 | 500 | 125 |
Maltose | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.5 | 2.3 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.1 | n/a | n/a | 0.1 | 1 | 0 |
Monounsaturated Fat (g) | 19.7 | 3.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.6 | 0.1 | 0.0 | 0.0 | 1.3 | 26 | 7 |
Niacin (mg) | 0.0 | 0.0 | 0.1 | 0.6 | 0.6 | 0.0 | 5.0 | 1.6 | 0.2 | n/a | 0.7 | 0.0 | n/a | 2.2 | 0.8 | 0.0 | 0.0 | 0.1 | 12 | 3 |
Pantothenic acid (mg) | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.8 | 1.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.3 | 0.3 | 0.0 | 0.0 | 0.4 | 3 | 1 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 2.7 | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 0.3 | n/a | n/a | 0.2 | 4 | 1 |
Phosphorus (mg) | 0.0 | 0.0 | 20.3 | 21.4 | 23.8 | 9.2 | 247.5 | 754.1 | 3.6 | n/a | 23.4 | 1.0 | n/a | 147.0 | 67.5 | 912.5 | 0.0 | 113.5 | 2,345 | 586 |
Phytosterols (mg) | 59.7 | 9.9 | 10.5 | n/a | 10.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 91 | 23 |
Polyunsaturated Fat (g) | 2.8 | 0.5 | 0.0 | 0.1 | 0.1 | 0.0 | 1.1 | 1.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.0 | 0.3 | 0.0 | 0.0 | 0.2 | 7 | 2 |
Potassium (mg) | 0.3 | 0.0 | 102.2 | 195.2 | 208.3 | 24.1 | 828.3 | 2,236.7 | 34.7 | n/a | 38.2 | 10.4 | n/a | 175.1 | 66.9 | 0.5 | 0.0 | 184.2 | 4,105 | 1,026 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 2.6 | n/a | n/a | 0.1 | n/a | n/a | 0.4 | 0.7 | n/a | n/a | 0.4 | 5 | 1 |
Protein (g) | 0.0 | 0.0 | 0.8 | 0.6 | 1.0 | 0.4 | 10.3 | 46.2 | 0.1 | n/a | 1.9 | 0.0 | n/a | 5.0 | 6.5 | 0.0 | 0.0 | 4.0 | 77 | 19 |
Retinol (mcg) | 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 | 37.8 | 38 | 9 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
Saturated Fat (g) | 3.7 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 2.8 | 9 | 2 |
Selenium (mcg) | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.9 | 2.3 | 31.8 | 0.1 | n/a | 0.1 | 0.0 | n/a | 9.5 | 21.2 | 0.0 | 0.0 | 2.4 | 69 | 17 |
Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 2.9 | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 0.3 | n/a | n/a | 0.2 | 4 | 1 |
Sodium (mg) | 0.5 | 0.1 | 2.8 | 42.1 | 3.6 | 1.0 | 13.2 | 5.1 | 0.4 | n/a | 1,005.5 | 0.9 | n/a | 21.4 | 1.3 | 726.2 | 629.3 | 59.8 | 2,513 | 628 |
Starch | n/a | n/a | 0.0 | 0.9 | 0.0 | n/a | n/a | 77.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 79 | 20 |
Stigmasterol | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | n/a | 0.7 | 2.2 | 0.1 | n/a | n/a | 1.7 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
Sugar (g) | 0.0 | 0.0 | 3.0 | 2.9 | 2.9 | 0.1 | n/a | 1.7 | 0.6 | n/a | 0.3 | 0.0 | n/a | 0.4 | 0.2 | 0.0 | 0.0 | n/a | 12 | 3 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 1.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 1 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 1.7 | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 0.2 | n/a | n/a | 0.2 | 3 | 1 |
Tocopherol, alpha (mg) | 3.9 | 0.6 | 0.0 | 0.4 | 0.4 | 0.0 | n/a | 4.8 | 0.5 | n/a | 0.0 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 11 | 3 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | 1 | 0 |
Total Fat (g) | 27.0 | 4.5 | 0.1 | 0.1 | 0.2 | 0.0 | 2.4 | 3.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | 2.2 | 0.6 | 0.0 | 0.0 | 4.5 | 45 | 11 |
Trans-monoenoic Fat | 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 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | 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) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.1 | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 0.2 | n/a | n/a | 0.2 | 2 | 1 |
Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 2.7 | n/a | n/a | 0.1 | n/a | n/a | 0.3 | 0.3 | n/a | n/a | 0.3 | 4 | 1 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 1.4 | 10,190.7 | 440.3 | 0.5 | 13.2 | 0.0 | 150.9 | n/a | 0.0 | 135.0 | n/a | 130.5 | 0.0 | 0.0 | 0.0 | 168.4 | 11,231 | 2,808 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 509.4 | 21.4 | 0.0 | 0.0 | 0.0 | 7.6 | n/a | 0.0 | 6.7 | n/a | 6.7 | 0.0 | 0.0 | 0.0 | 40.3 | 592 | 148 |
Vitamin B-12 (mcg) | 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 | 0.4 | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.1 | 0.7 | 1.2 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 1 |
Vitamin C (mg) | 0.0 | 0.0 | 5.2 | 3.6 | 95.7 | 1.9 | 15.8 | 4.1 | 16.6 | n/a | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 145 | 36 |
Vitamin D (IU) | 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 | n/a | 0 | 0 |
Water (g) | 0.0 | 0.0 | 62.4 | 53.9 | 111.7 | 3.5 | 241.6 | 322.9 | 12.8 | n/a | 11.9 | 1.8 | n/a | 6.3 | 7.5 | 0.4 | 0.0 | 107.0 | 944 | 236 |
Zinc (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 2.1 | 5.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 1.1 | 0.4 | 0.0 | 0.0 | 0.5 | 10 | 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.