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Nutritional Facts: Chicken, Black Bean, and Tortilla Casserole

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 tablespoon (14g)
vegetable oil
1 large (150g)
yellow onions
1/2 (60g)
green bell peppers
2 (6g)
garlic cloves
14 1/2 ounces (414g)
tomatoes
1/2 cup (130g)
salsa
1 teaspoon (2g)
ground cumin
3/4 teaspoon (5g)
salt
1 to taste (0g)
fresh ground black pepper
1/2 teaspoon (1g)
dried oregano
30 ounces (614g)
black beans
2 cups (280g)
cooked chicken breasts
8 (192g)
corn tortillas
4 cups (452g)
monterey jack cheese
1 to taste (0g)
plain nonfat yogurt
1 to taste (0g)
sour cream
1 to taste (50g)
avocados
1 to taste (0g)
green onions
1 to taste (0g)
black olives
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 2.3 4.7 0.8 3.1 n/a n/a n/a n/a n/a 11 2
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Arginine (g) 0.0 0.2 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 3.4 5.1 0.6 4.2 n/a n/a n/a n/a n/a 14 2
Ash (g) 0.0 0.5 0.3 0.1 2.1 2.8 0.2 4.5 n/a 0.0 7.1 2.8 1.8 16.0 n/a n/a n/a n/a n/a 38 6
Aspartic acid (g) 0.0 0.1 0.1 0.0 0.6 n/a n/a 0.0 n/a 0.0 6.6 7.4 0.8 7.1 n/a n/a n/a n/a n/a 23 4
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Calcium (mg) 0.0 34.5 6.0 10.9 41.4 35.0 19.6 1.1 n/a 8.0 165.9 39.2 155.5 3,371.9 n/a n/a n/a n/a n/a 3,889 648
Calories 120.2 60.0 11.9 8.9 74.6 35.0 7.9 0.0 n/a 1.3 810.9 551.6 418.6 1,686.0 n/a n/a n/a n/a n/a 3,787 631
Calories (kj) 503.1 249.0 50.0 37.4 306.6 148.9 32.9 0.0 n/a 5.5 3,390.9 2,307.2 1,751.0 7,060.2 n/a n/a n/a n/a n/a 15,843 2,640
Carbohydrates (g) 0.0 14.0 2.8 2.0 16.1 8.1 0.9 0.0 n/a 0.3 145.6 0.0 85.7 3.1 n/a n/a n/a n/a n/a 279 46
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 235.2 0.0 402.3 n/a n/a n/a n/a n/a 637 106
Copper (mg) 0.0 0.1 0.0 0.0 0.2 0.2 0.0 0.0 n/a 0.0 1.3 0.1 0.3 0.1 n/a n/a n/a n/a n/a 2 0
Cystine (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.6 1.1 0.2 0.6 n/a n/a n/a n/a n/a 2 0
Dietary Fiber (g) 0.0 2.6 1.0 0.1 5.0 2.1 0.2 0.0 n/a 0.2 53.4 0.0 12.1 0.0 n/a n/a n/a n/a n/a 77 13
Folate (mcg) 0.0 28.5 6.0 0.2 62.1 5.2 0.2 0.0 n/a 1.2 915.3 11.2 9.6 81.4 n/a n/a n/a n/a n/a 1,121 187
Folate, DFE (mcg) 0.0 28.5 6.0 0.2 62.1 5.2 0.2 0.0 n/a 1.2 915.3 11.2 9.6 81.4 n/a n/a n/a n/a n/a 1,121 187
Folate, food (mcg) 0.0 28.5 6.0 0.2 62.1 5.2 0.2 0.0 n/a 1.2 915.3 11.2 9.6 81.4 n/a n/a n/a n/a n/a 1,121 187
Folic acid (mcg) 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 n/a n/a n/a n/a n/a 0 0
Fructose n/a 1.9 0.7 n/a 5.7 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 8 1
Galactose n/a 0.0 0.0 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
Glucose (dextrose) n/a 3.0 0.7 n/a 5.2 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 9 1
Glutamic acid (g) 0.0 0.4 0.1 0.0 1.8 n/a n/a 0.0 n/a 0.0 8.3 12.3 2.1 27.1 n/a n/a n/a n/a n/a 52 9
Glycine (g) 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 2.1 4.8 0.5 1.9 n/a n/a n/a n/a n/a 9 2
Histidine (g) 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 1.5 2.5 0.3 3.9 n/a n/a n/a n/a n/a 8 1
Hydroxyproline 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 n/a n/a n/a 0 0
Iron (mg) 0.0 0.3 0.2 0.1 1.1 0.6 1.4 0.0 n/a 0.2 12.9 3.0 2.4 3.3 n/a n/a n/a n/a n/a 25 4
Isoleucine (g) 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 2.4 4.3 0.4 6.9 n/a n/a n/a n/a n/a 14 2
Lactose n/a 0.0 0.0 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
Leucine (g) 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 4.3 6.2 1.4 10.6 n/a n/a n/a n/a n/a 23 4
Lysine (g) 0.0 0.1 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 3.7 6.9 0.3 9.2 n/a n/a n/a n/a n/a 20 3
Magnesium (mg) 0.0 15.0 6.0 1.5 45.6 19.4 7.7 0.0 n/a 1.4 430.0 75.6 138.2 122.0 n/a n/a n/a n/a n/a 862 144
Maltose n/a 0.0 0.0 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
Manganese n/a 0.2 0.1 0.1 0.5 0.2 0.1 0.0 n/a 0.0 2.7 0.1 0.6 0.0 n/a n/a n/a n/a n/a 5 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.8 2.3 0.2 2.9 n/a n/a n/a n/a n/a 6 1
Monounsaturated Fat (g) 3.8 0.0 0.0 0.0 0.1 0.0 0.3 0.0 n/a 0.0 0.3 8.5 1.3 39.6 n/a n/a n/a n/a n/a 54 9
Niacin (mg) 0.0 0.2 0.3 0.0 2.5 0.1 0.1 0.0 n/a 0.0 3.1 35.6 2.9 0.4 n/a n/a n/a n/a n/a 45 8
Pantothenic acid (mg) 0.0 0.2 0.1 0.0 0.4 0.0 n/a 0.0 n/a 0.0 1.5 2.6 0.2 0.9 n/a n/a n/a n/a n/a 6 1
Phenylalanine (g) 0.0 0.0 0.1 0.0 0.1 n/a n/a 0.0 n/a 0.0 2.9 3.3 0.5 5.8 n/a n/a n/a n/a n/a 13 2
Phosphorus (mg) 0.0 43.5 11.9 9.2 99.4 40.1 10.5 0.0 n/a 0.7 860.0 599.2 602.9 2,006.9 n/a n/a n/a n/a n/a 4,284 714
Phytosterols (mg) 131.6 22.5 5.4 n/a 29.0 n/a 1.4 0.0 n/a 1.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 191 32
Polyunsaturated Fat (g) 7.4 0.0 0.0 0.0 0.3 0.1 0.1 0.0 n/a 0.0 1.4 4.6 2.7 4.1 n/a n/a n/a n/a n/a 21 3
Potassium (mg) 0.0 219.0 104.1 24.1 981.9 384.6 37.5 0.4 n/a 6.3 2,180.7 686.0 357.1 366.1 n/a n/a n/a n/a n/a 5,348 891
Proline (g) 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 2.3 3.8 1.0 12.5 n/a n/a n/a n/a n/a 20 3
Protein (g) 0.0 1.7 0.5 0.4 3.6 2.0 0.4 0.0 n/a 0.0 54.4 83.4 10.9 110.6 n/a n/a n/a n/a n/a 268 45
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 78.4 0.0 867.8 n/a n/a n/a n/a n/a 946 158
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.4 0.3 0.1 1.8 n/a n/a n/a n/a n/a 3 0
Saturated Fat (g) 1.8 0.1 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.9 6.1 0.9 86.2 n/a n/a n/a n/a n/a 96 16
Selenium (mcg) 0.0 0.8 0.0 0.9 0.0 1.2 0.1 0.0 n/a 0.0 7.4 69.2 11.7 65.5 n/a n/a n/a n/a n/a 157 26
Serine (g) 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 3.0 2.9 0.5 6.5 n/a n/a n/a n/a n/a 13 2
Sodium (mg) 0.0 6.0 1.8 1.0 20.7 777.0 3.5 1,744.1 n/a 0.1 6.1 198.8 86.4 2,422.7 n/a n/a n/a n/a n/a 5,268 878
Starch n/a 0.0 0.0 n/a 0.0 2.1 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 2 0
Sucrose n/a 1.5 0.1 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 2 0
Sugar (g) 0.0 6.4 1.4 0.1 10.9 4.0 0.0 0.0 n/a 0.0 n/a 0.0 1.7 2.3 n/a n/a n/a n/a n/a 27 4
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Thiamin (mg) 0.0 0.1 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.0 1.5 0.2 0.2 0.1 n/a n/a n/a n/a n/a 2 0
Threonine (g) 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 2.3 3.5 0.4 3.9 n/a n/a n/a n/a n/a 10 2
Tocopherol, alpha (mg) 1.9 0.0 0.2 0.0 2.2 1.5 0.1 0.0 n/a 0.1 n/a 0.8 0.5 1.2 n/a n/a n/a n/a n/a 9 1
Tocopherol, beta n/a 0.0 0.0 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
Tocopherol, delta n/a 0.0 0.0 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
Tocopherol, gamma n/a 0.0 0.0 n/a 0.5 n/a n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Total Fat (g) 13.6 0.2 0.1 0.0 0.8 0.2 0.5 0.0 n/a 0.0 3.3 21.8 5.5 136.9 n/a n/a n/a n/a n/a 183 30
Trans-monoenoic Fat (g) 0.0 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 (g) 0.0 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
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.6 1.0 0.1 1.4 n/a n/a n/a n/a n/a 3 1
Tyrosine (g) 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 1.5 2.7 0.5 5.3 n/a n/a n/a n/a n/a 10 2
Valine (g) 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 2.9 4.1 0.6 7.4 n/a n/a n/a n/a n/a 15 3
Vitamin A, IU (IU) 0.0 3.0 220.2 0.5 3,451.0 378.1 26.7 0.0 n/a 8.5 36.9 260.4 3.8 3,475.9 n/a n/a n/a n/a n/a 7,865 1,311
Vitamin A, RAE (mcg) 0.0 0.0 10.7 0.0 174.0 19.4 1.3 0.0 n/a 0.4 0.0 78.4 0.0 895.0 n/a n/a n/a n/a n/a 1,179 197
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.9 0.0 3.8 n/a n/a n/a n/a n/a 5 1
Vitamin B-6 (mg) 0.0 0.2 0.1 0.1 0.3 0.2 0.0 0.0 n/a 0.0 0.4 1.6 0.4 0.4 n/a n/a n/a n/a n/a 4 1
Vitamin C (mg) 0.0 11.1 47.8 1.9 56.8 2.5 0.2 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 120 20
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 14.0 0.0 99.4 n/a n/a n/a n/a n/a 113 19
Water (g) 0.0 133.7 55.9 3.5 391.6 116.4 0.2 0.0 n/a 0.0 403.8 174.8 88.1 185.4 n/a n/a n/a n/a n/a 1,553 259
Zinc (mg) 0.0 0.3 0.1 0.1 0.7 0.5 0.1 0.0 n/a 0.0 6.9 2.9 2.5 13.6 n/a n/a n/a n/a n/a 28 5

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.

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