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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10 ounces (284g) couscous |
1/2 teaspoon (1g) cumin |
15 ounces (307g) black beans |
1 1/4 cups (181g) fresh corn kernels |
1/2 cup (80g) purple onions |
1 (186g) yellow bell peppers |
1 (14g) jalapenos |
1 (123g) tomatoes |
1/2 cup (8g) fresh cilantro |
1 large (44g) limes, juice of |
1/2 teaspoon (0g) seasoning salt |
1 large (4g) garlic cloves |
2 tablespoons (27g) olive oil |
Total | 1 serving | |
| Alanine (g) | 1.1 | n/a | 1.1 | 0.5 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
| Alcohol | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 1.3 | n/a | 1.7 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Ash (g) | 1.8 | 0.1 | 3.5 | 1.1 | 0.3 | 0.8 | 0.1 | 0.6 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 9 | 1 |
| Aspartic acid (g) | 1.5 | n/a | 3.3 | 0.4 | 0.1 | 0.3 | n/a | 0.2 | n/a | 0.1 | n/a | 0.0 | 0.0 | 6 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 68.0 | 9.8 | 82.9 | 3.6 | 18.4 | 20.5 | 1.7 | 12.3 | 5.4 | 6.2 | n/a | 6.5 | 0.3 | 236 | 39 |
| Calories | 1,066.0 | 3.9 | 405.4 | 155.9 | 32.0 | 50.2 | 4.1 | 22.1 | 1.8 | 11.0 | n/a | 5.4 | 238.7 | 1,997 | 333 |
| Calories (kj) | 4,459.8 | 16.5 | 1,695.4 | 652.5 | 132.8 | 208.3 | 16.7 | 91.0 | 7.6 | 45.8 | n/a | 22.4 | 998.7 | 8,347 | 1,391 |
| Campesterol | 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 | 0 | 0 |
| Carbohydrates (g) | 219.5 | 0.5 | 72.8 | 33.9 | 7.5 | 11.8 | 0.9 | 4.8 | 0.3 | 3.7 | n/a | 1.2 | 0.0 | 357 | 59 |
| Cholesterol (mg) | 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 |
| Copper (mg) | 0.7 | 0.0 | 0.6 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 1.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 14.2 | 0.1 | 26.7 | 3.6 | 1.4 | 1.7 | 0.4 | 1.5 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 50 | 8 |
| Folate (mcg) | 56.7 | 0.1 | 457.6 | 76.1 | 15.2 | 48.4 | 3.8 | 18.5 | 5.0 | 4.4 | n/a | 0.1 | 0.0 | 686 | 114 |
| Folate, DFE (mcg) | 56.7 | 0.1 | 457.6 | 76.1 | 15.2 | 48.4 | 3.8 | 18.5 | 5.0 | 4.4 | n/a | 0.1 | 0.0 | 686 | 114 |
| Folate, food (mcg) | 56.7 | 0.1 | 457.6 | 76.1 | 15.2 | 48.4 | 3.8 | 18.5 | 5.0 | 4.4 | n/a | 0.1 | 0.0 | 686 | 114 |
| 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 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | 3.5 | 1.0 | n/a | 0.4 | 1.7 | n/a | 0.3 | n/a | n/a | n/a | 7 | 1 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 6.2 | 1.6 | n/a | 0.2 | 1.5 | n/a | 0.3 | n/a | n/a | n/a | 10 | 2 |
| Glutamic acid (g) | 13.0 | n/a | 4.1 | 1.2 | 0.2 | 0.2 | n/a | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 19 | 3 |
| Glycine (g) | 1.1 | n/a | 1.1 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
| Histidine (g) | 0.7 | n/a | 0.8 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Iron (mg) | 3.1 | 0.7 | 6.5 | 0.9 | 0.2 | 0.9 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 0.1 | 0.2 | 13 | 2 |
| Isoleucine (g) | 1.4 | n/a | 1.2 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 2.5 | n/a | 2.2 | 0.6 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 5 | 1 |
| Lysine (g) | 0.7 | n/a | 1.9 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
| Magnesium (mg) | 124.7 | 3.8 | 215.0 | 67.1 | 8.0 | 22.3 | 2.1 | 13.5 | 2.1 | 3.5 | n/a | 0.9 | 0.0 | 463 | 77 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.2 | 0.0 | 1.4 | 0.3 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 4 | 1 |
| Methionine (g) | 0.6 | n/a | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.3 | 0.1 | 0.1 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 19.7 | 21 | 4 |
| Niacin (mg) | 9.9 | 0.0 | 1.6 | 3.2 | 0.1 | 1.7 | 0.2 | 0.7 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 18 | 3 |
| Pantothenic acid (mg) | 3.5 | n/a | 0.7 | 1.3 | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 6 | 1 |
| Phenylalanine (g) | 1.8 | n/a | 1.5 | 0.3 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 482.0 | 5.2 | 430.0 | 161.3 | 23.2 | 44.6 | 3.6 | 29.5 | 3.8 | 6.2 | n/a | 5.5 | 0.0 | 1,195 | 199 |
| Phytosterols | n/a | 0.7 | n/a | n/a | 12.0 | n/a | n/a | 8.6 | 0.4 | n/a | n/a | n/a | 59.7 | 81 | 14 |
| Polyunsaturated Fat (g) | 0.7 | 0.0 | 0.7 | 0.9 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 2.8 | 5 | 1 |
| Potassium (mg) | 470.6 | 18.8 | 1,090.4 | 489.4 | 116.8 | 394.3 | 34.7 | 291.5 | 41.7 | 51.5 | n/a | 14.4 | 0.3 | 3,014 | 502 |
| Proline (g) | 4.0 | n/a | 1.2 | 0.5 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 6 | 1 |
| Protein (g) | 36.2 | 0.2 | 27.2 | 5.9 | 0.9 | 1.9 | 0.1 | 1.1 | 0.2 | 0.2 | n/a | 0.2 | 0.0 | 74 | 12 |
| Retinol (mcg) | 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 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.3 | 0.0 | 0.4 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3.7 | 5 | 1 |
| Selenium | n/a | 0.1 | 3.7 | 1.1 | 0.4 | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 0.0 | 6 | 1 |
| Serine (g) | 1.7 | n/a | 1.5 | 0.3 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Sodium (mg) | 28.4 | 1.8 | 3.1 | 27.2 | 3.2 | 3.7 | 0.4 | 6.2 | 3.7 | 0.9 | n/a | 0.6 | 0.5 | 80 | 13 |
| Starch | n/a | n/a | n/a | 10.3 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 10 | 2 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 1.6 | 0.8 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 3 | 0 |
| Sugar | n/a | 0.0 | n/a | 11.3 | 3.4 | n/a | 0.6 | 3.2 | 0.1 | 0.7 | n/a | 0.0 | 0.0 | 19 | 3 |
| Theobromine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.0 | 0.7 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 1.0 | n/a | 1.1 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Tocopherol, alpha | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.5 | 0.7 | 0.2 | 0.1 | n/a | 0.0 | 3.9 | 6 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | 1 | 0 |
| Total Fat (g) | 1.8 | 0.2 | 1.7 | 2.4 | 0.1 | 0.4 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 27.0 | 34 | 6 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 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 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.5 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.9 | n/a | 0.8 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Valine (g) | 1.5 | n/a | 1.4 | 0.3 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 13.3 | 18.4 | 338.9 | 1.6 | 372.0 | 150.9 | 1,024.6 | 539.8 | 22.0 | n/a | 0.3 | 0.0 | 2,482 | 414 |
| Vitamin A, RAE (mcg) | 0.0 | 0.7 | 0.0 | 16.3 | 0.0 | 18.6 | 7.6 | 51.7 | 27.0 | 0.9 | n/a | 0.0 | 0.0 | 123 | 20 |
| Vitamin B-12 (mcg) | 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 |
| Vitamin B-6 (mg) | 0.3 | 0.0 | 0.2 | 0.2 | 0.1 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.1 | 0.0 | 12.3 | 5.9 | 341.3 | 16.6 | 16.9 | 2.2 | 13.2 | n/a | 1.1 | 0.0 | 410 | 68 |
| Vitamin D (IU) | 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 |
| Water (g) | 24.3 | 0.1 | 201.9 | 137.8 | 71.3 | 171.2 | 12.8 | 116.3 | 7.4 | 39.9 | n/a | 2.1 | 0.0 | 785 | 131 |
| Zinc (mg) | 2.4 | 0.1 | 3.4 | 0.8 | 0.1 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 7 | 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.