Nutritional Facts: Black Bean, Corn and Avocado Dip

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.

  15 ounces (443g)
whole kernel corn
15 ounces (307g)
black beans
1 (123g)
tomatoes
1/2 (55g)
red onions
1 (201g)
avocados
1/2 cup (8g)
cilantro
1 (14g)
jalapenos
2 (6g)
garlic cloves
1 teaspoon (3g)
chili powder
1 teaspoon (2g)
cumin
1/4 teaspoon (0g)
oregano
1/8 teaspoon (0g)
red peppers
1/4 teaspoon (2g)
sea salt
Total 1 serving
Alanine (g) 1.1 1.1 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 2 0
Alcohol (g) 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
Arginine (g) 0.5 1.7 0.0 0.1 0.2 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 2 0
Ash (g) 3.9 3.5 0.6 0.2 3.2 0.1 0.1 0.1 0.3 0.2 0.0 0.0 1.5 14 1
Aspartic acid (g) 0.9 3.3 0.2 0.1 0.5 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 5 0
Beta-sitosterol n/a n/a n/a n/a 152.8 0.2 n/a n/a n/a n/a n/a n/a n/a 153 13
Caffeine (mg) 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
Calcium (mg) 22.1 82.9 12.3 12.7 24.1 5.4 1.7 10.9 8.9 19.6 1.3 0.0 0.4 202 17
Calories 358.7 405.4 22.1 22.0 321.6 1.8 4.1 8.9 7.6 7.9 0.2 0.1 0.0 1,161 97
Calories (kj) 1,501.1 1,695.4 91.0 91.3 1,346.7 7.6 16.7 37.4 31.8 32.9 0.9 0.5 0.0 4,853 404
Campesterol n/a n/a n/a n/a 10.1 0.0 n/a n/a n/a n/a n/a n/a n/a 10 1
Carbohydrates (g) 82.3 72.8 4.8 5.1 17.1 0.3 0.9 2.0 1.3 0.9 0.1 0.0 0.0 188 16
Cholesterol (mg) 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
Copper (mg) 0.3 0.6 0.1 0.0 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Cystine (g) 0.1 0.3 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Dietary Fiber (g) 8.9 26.7 1.5 0.9 13.5 0.2 0.4 0.1 0.9 0.2 0.0 0.0 0.0 53 4
Folate (mcg) 217.0 457.6 18.5 10.5 162.8 5.0 3.8 0.2 0.8 0.2 0.2 0.2 0.0 877 73
Folate, DFE (mcg) 217.0 457.6 18.5 10.5 162.8 5.0 3.8 0.2 0.8 0.2 0.2 0.2 0.0 877 73
Folate, food (mcg) 217.0 457.6 18.5 10.5 162.8 5.0 3.8 0.2 0.8 0.2 0.2 0.2 0.0 877 73
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 0.0 0.0 0 0
Fructose n/a n/a 1.7 0.7 0.2 n/a 0.4 n/a 0.1 n/a 0.0 0.0 n/a 3 0
Galactose n/a n/a 0.0 0.0 0.2 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) n/a n/a 1.5 1.1 0.7 n/a 0.2 n/a 0.1 n/a 0.0 0.0 n/a 4 0
Glutamic acid (g) 2.3 4.1 0.5 0.1 0.6 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 8 1
Glycine (g) 0.5 1.1 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 2 0
Histidine (g) 0.3 0.8 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Iron (mg) 3.8 6.5 0.3 0.1 1.1 0.1 0.0 0.1 0.5 1.4 0.0 0.0 0.0 14 1
Isoleucine (g) 0.5 1.2 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 2 0
Lactose n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Leucine (g) 1.3 2.2 0.0 0.0 0.3 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 4 0
Lysine (g) 0.5 1.9 0.0 0.0 0.3 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 3 0
Magnesium (mg) 88.6 215.0 13.5 5.5 58.3 2.1 2.1 1.5 4.0 7.7 0.2 0.0 0.0 399 33
Maltose n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Manganese (mg) 0.8 1.4 0.1 0.1 0.3 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.0 3 0
Methionine (g) 0.2 0.4 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 1 0
Monounsaturated Fat (g) 1.3 0.1 0.0 0.0 19.7 0.0 0.0 0.0 0.1 0.3 0.0 0.0 0.0 22 2
Niacin (mg) 5.3 1.6 0.7 0.1 3.5 0.1 0.2 0.0 0.3 0.1 0.0 0.0 0.0 12 1
Pantothenic acid (mg) 2.9 0.7 0.1 0.1 2.8 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 7 1
Phenylalanine (g) 0.5 1.5 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 2 0
Phosphorus (mg) 287.8 430.0 29.5 16.0 104.5 3.8 3.6 9.2 8.1 10.5 0.1 0.1 0.0 903 75
Phytosterols n/a n/a 8.6 8.3 n/a 0.4 n/a n/a 2.2 1.4 0.2 n/a 0.0 21 2
Polyunsaturated Fat (g) 2.1 0.7 0.1 0.0 3.7 0.0 0.0 0.0 0.2 0.1 0.0 0.0 0.0 7 1
Potassium (mg) 863.5 1,090.4 291.5 80.3 974.9 41.7 34.7 24.1 52.7 37.5 1.1 0.8 0.1 3,493 291
Proline (g) 1.1 1.2 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 2 0
Protein (g) 11.6 27.2 1.1 0.6 4.0 0.2 0.1 0.4 0.4 0.4 0.0 0.0 0.0 46 4
Retinol (mcg) 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
Riboflavin (mg) 0.3 0.2 0.0 0.0 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.7 0.4 0.0 0.0 4.3 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 6 0
Selenium (mcg) 3.1 3.7 0.0 0.3 0.8 0.1 0.1 0.9 0.6 0.1 0.0 0.0 0.0 10 1
Serine (g) 0.6 1.5 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 2 0
Sodium (mg) 1,430.2 3.1 6.2 2.2 14.1 3.7 0.4 1.0 44.3 3.5 0.0 0.0 581.4 2,090 174
Starch n/a n/a 0.0 0.0 0.2 n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Stigmasterol n/a n/a n/a n/a 4.0 0.2 n/a n/a n/a n/a n/a n/a n/a 4 0
Sucrose n/a n/a 0.0 0.5 0.1 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 1 0
Sugar (g) 10.6 n/a 3.2 2.3 1.3 0.1 0.6 0.1 0.2 0.0 0.0 0.0 0.0 18 2
Theobromine (mg) 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
Thiamin (mg) 0.1 0.7 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.5 1.1 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 2 0
Tocopherol, alpha (mg) 0.3 n/a 0.7 0.0 4.2 0.2 0.5 0.0 1.0 0.1 0.0 0.0 0.0 7 1
Tocopherol, beta n/a n/a 0.0 0.0 0.1 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, delta n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a n/a 0.1 0.0 0.7 n/a 0.0 n/a 0.1 n/a 0.0 0.0 n/a 1 0
Total Fat (g) 4.4 1.7 0.2 0.1 29.5 0.0 0.1 0.0 0.4 0.5 0.0 0.0 0.0 37 3
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.1 0.3 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Tyrosine (g) 0.4 0.8 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 1 0
Valine (g) 0.7 1.4 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 2 0
Vitamin A, IU (IU) 4.4 18.4 1,024.6 1.1 293.5 539.8 150.9 0.5 800.6 26.7 1.4 12.1 0.0 2,874 240
Vitamin A, RAE (mcg) 0.0 0.0 51.7 0.0 14.1 27.0 7.6 0.0 40.0 1.3 0.1 0.6 0.0 142 12
Vitamin B-12 (mcg) 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
Vitamin B-6 (mg) 0.2 0.2 0.1 0.1 0.5 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 1 0
Vitamin C (mg) 37.6 0.0 16.9 4.1 20.1 2.2 16.6 1.9 0.0 0.2 0.0 0.5 0.0 100 8
Vitamin D (IU) 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
Water (g) 340.6 201.9 116.3 49.0 147.2 7.4 12.8 3.5 0.3 0.2 0.0 0.4 0.0 880 73
Zinc (mg) 1.7 3.4 0.2 0.1 1.3 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 7 1

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