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Nutritional Facts: Southwest Black Bean and Corn Enchiladas

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)
oil
1 small (70g)
yellow onions
1 (119g)
red bell peppers
1 (3g)
garlic cloves
15 ounces (307g)
black beans
1/2 cup (130g)
salsa
1/2 cup (165g)
corn kernels
1/3 cup (77g)
sour cream
1 teaspoon (2g)
cumin
1/2 teaspoon (1g)
Mexican oregano
1 to taste (0g)
salt
6 (420g)
tortillas
4 cups (960g)
enchilada sauce
1 to taste (0g)
cheddar cheese
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.0 1.1 n/a 0.5 0.1 n/a 0.0 n/a 1.2 n/a n/a 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Arginine (g) 0.0 0.1 0.0 0.0 1.7 n/a 0.2 0.1 n/a 0.0 n/a 1.5 n/a n/a 4 1
Ash (g) 0.0 0.2 0.6 0.0 3.5 2.8 0.8 0.7 0.2 0.1 n/a 10.0 27.8 n/a 47 12
Aspartic acid (g) 0.0 0.1 0.3 0.0 3.3 n/a 0.4 0.2 n/a 0.0 n/a 1.6 n/a n/a 6 1
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Calcium (mg) 0.0 16.1 8.3 5.4 82.9 35.0 6.6 84.2 19.6 14.4 n/a 541.8 n/a n/a 814 204
Calories 240.4 28.0 36.9 4.5 405.4 35.0 145.2 147.8 7.9 2.4 n/a 1,310.4 384.0 n/a 2,748 687
Calories (kj) 1,006.1 116.2 153.5 18.7 1,695.4 148.9 608.9 619.6 32.9 10.0 n/a 5,481.0 1,603.2 n/a 11,494 2,874
Carbohydrates (g) 0.0 6.5 7.2 1.0 72.8 8.1 34.3 2.2 0.9 0.6 n/a 215.7 80.0 n/a 429 107
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 39.8 0.0 0.0 n/a 0.0 0.0 n/a 40 10
Copper (mg) 0.0 0.0 0.0 0.0 0.6 0.2 0.1 0.0 0.0 0.0 n/a 0.6 n/a n/a 2 0
Cystine (g) 0.0 0.0 0.0 0.0 0.3 n/a 0.0 0.0 n/a 0.0 n/a 0.8 n/a n/a 1 0
Dietary Fiber (g) 0.0 1.2 2.5 0.1 26.7 2.1 4.0 0.0 0.2 0.4 n/a 13.0 16.3 n/a 66 17
Folate (mcg) 0.0 13.3 54.7 0.1 457.6 5.2 59.4 5.4 0.2 2.1 n/a 436.8 n/a n/a 1,035 259
Folate, DFE (mcg) 0.0 13.3 54.7 0.1 457.6 5.2 59.4 5.4 0.2 2.1 n/a 705.6 n/a n/a 1,304 326
Folate, food (mcg) 0.0 13.3 54.7 0.1 457.6 5.2 59.4 5.4 0.2 2.1 n/a 50.4 n/a n/a 648 162
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 386.4 n/a n/a 386 97
Fructose n/a 0.9 2.7 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 4 1
Galactose n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 1.4 2.3 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 4 1
Glutamic acid (g) 0.0 0.2 0.3 0.0 4.1 n/a 1.0 0.4 n/a 0.0 n/a 12.0 n/a n/a 18 5
Glycine (g) 0.0 0.0 0.0 0.0 1.1 n/a 0.2 0.0 n/a 0.0 n/a 1.3 n/a n/a 3 1
Histidine (g) 0.0 0.0 0.0 0.0 0.8 n/a 0.1 0.1 n/a 0.0 n/a 0.8 n/a n/a 2 0
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 0 0
Iron (mg) 0.0 0.1 0.5 0.1 6.5 0.6 0.7 0.1 1.4 0.3 n/a 14.0 5.8 n/a 30 8
Isoleucine (g) 0.0 0.0 0.0 0.0 1.2 n/a 0.2 0.1 n/a 0.0 n/a 1.3 n/a n/a 3 1
Lactose n/a 0.0 0.0 n/a n/a n/a n/a 2.7 n/a 0.0 n/a n/a n/a n/a 3 1
Leucine (g) 0.0 0.0 0.0 0.0 2.2 n/a 0.5 0.2 n/a 0.0 n/a 2.5 n/a n/a 6 1
Lysine (g) 0.0 0.0 0.0 0.0 1.9 n/a 0.2 0.2 n/a 0.0 n/a 0.9 n/a n/a 3 1
Magnesium (mg) 0.0 7.0 14.3 0.8 215.0 19.4 29.7 7.7 7.7 2.4 n/a 92.4 n/a n/a 396 99
Maltose n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Manganese n/a 0.1 0.1 0.1 1.4 0.2 0.2 0.0 0.1 0.0 n/a 2.1 n/a n/a 4 1
Methionine (g) 0.0 0.0 0.0 0.0 0.4 n/a 0.1 0.1 n/a 0.0 n/a 0.7 n/a n/a 1 0
Monounsaturated Fat (g) 7.5 0.0 0.0 0.0 0.1 0.0 0.4 3.9 0.3 0.0 n/a 16.4 n/a n/a 29 7
Niacin (mg) 0.0 0.1 1.2 0.0 1.6 0.1 2.8 0.1 0.1 0.0 n/a 15.0 n/a n/a 21 5
Pantothenic acid (mg) 0.0 0.1 0.4 0.0 0.7 0.0 0.5 0.3 n/a 0.0 n/a 0.7 n/a n/a 3 1
Phenylalanine (g) 0.0 0.0 0.1 0.0 1.5 n/a 0.2 0.1 n/a 0.0 n/a 1.8 n/a n/a 4 1
Phosphorus (mg) 0.0 20.3 30.9 4.6 430.0 40.1 113.9 88.1 10.5 1.3 n/a 520.8 n/a n/a 1,261 315
Phytosterols (mg) 263.3 10.5 n/a n/a n/a n/a n/a n/a 1.4 1.8 n/a n/a n/a n/a 277 69
Polyunsaturated Fat (g) 14.9 0.0 0.1 0.0 0.7 0.1 0.6 0.6 0.1 0.0 n/a 6.7 n/a n/a 24 6
Potassium (mg) 0.0 102.2 251.1 12.0 1,090.4 384.6 346.5 108.0 37.5 11.3 n/a 651.0 n/a n/a 2,995 749
Proline (g) 0.0 0.0 0.0 0.0 1.2 n/a 0.5 0.2 n/a 0.0 n/a 4.1 n/a n/a 6 1
Protein (g) 0.0 0.8 1.2 0.2 27.2 2.0 5.0 1.6 0.4 0.1 n/a 34.8 16.0 n/a 89 22
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 133.3 0.0 0.0 n/a 0.0 n/a n/a 133 33
Riboflavin (mg) 0.0 0.0 0.1 0.0 0.2 0.0 0.1 0.1 0.0 0.0 n/a 1.1 n/a n/a 2 0
Saturated Fat (g) 3.5 0.0 0.0 0.0 0.4 0.0 0.2 8.8 0.0 0.0 n/a 7.9 0.0 n/a 21 5
Selenium (mcg) 0.0 0.4 0.1 0.4 3.7 1.2 1.2 2.0 0.1 0.0 n/a 93.2 n/a n/a 102 26
Serine (g) 0.0 0.0 0.1 0.0 1.5 n/a 0.2 0.1 n/a 0.0 n/a 1.8 n/a n/a 4 1
Sodium (mg) 0.0 2.8 4.8 0.5 3.1 777.0 5.0 61.3 3.5 0.2 n/a 2,671.2 8,323.2 n/a 11,853 2,963
Starch n/a 0.0 0.0 n/a n/a 2.1 n/a 0.0 n/a n/a n/a n/a n/a n/a 2 1
Sucrose n/a 0.7 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 1 0
Sugar (g) 0.0 3.0 5.0 0.0 n/a 4.0 n/a 2.7 0.0 0.0 n/a 8.1 64.0 n/a 87 22
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Thiamin (mg) 0.0 0.0 0.1 0.0 0.7 0.0 0.1 0.0 0.0 0.0 n/a 2.3 n/a n/a 3 1
Threonine (g) 0.0 0.0 0.0 0.0 1.1 n/a 0.2 0.1 n/a 0.0 n/a 1.0 n/a n/a 3 1
Tocopherol, alpha (mg) 3.9 0.0 1.9 0.0 n/a 1.5 n/a 0.3 0.1 0.2 n/a 0.8 n/a n/a 9 2
Tocopherol, beta n/a 0.0 0.1 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.0 0.2 n/a n/a n/a n/a 0.0 n/a 0.2 n/a n/a n/a n/a 0 0
Total Fat (g) 27.2 0.1 0.4 0.0 1.7 0.2 1.3 15.1 0.5 0.0 n/a 32.6 0.0 n/a 79 20
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 0 0
TransFatty acids (g) 0.1 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
Tryptophan (g) 0.0 0.0 0.0 0.0 0.3 n/a 0.0 0.0 n/a 0.0 n/a 0.4 n/a n/a 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.8 n/a 0.2 0.1 n/a 0.0 n/a 1.1 n/a n/a 2 1
Valine (g) 0.0 0.0 0.0 0.0 1.4 n/a 0.3 0.1 n/a 0.0 n/a 1.5 n/a n/a 3 1
Vitamin A, IU (IU) 0.0 1.4 3,725.9 0.3 18.4 378.1 0.0 477.2 26.7 15.3 n/a 0.0 6,403.2 n/a 11,046 2,762
Vitamin A, RAE (mcg) 0.0 0.0 186.8 0.0 0.0 19.4 0.0 134.8 1.3 0.8 n/a 0.0 n/a n/a 343 86
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 n/a 0.0 n/a n/a 0 0
Vitamin B-6 (mg) 0.0 0.1 0.3 0.0 0.2 0.2 0.3 0.0 0.0 0.0 n/a 0.2 n/a n/a 1 0
Vitamin C (mg) 0.0 5.2 152.0 0.9 0.0 2.5 10.6 0.7 0.2 0.0 n/a 0.0 19.2 n/a 191 48
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 10.7 0.0 0.0 n/a 0.0 n/a n/a 11 3
Water (g) 0.0 62.4 109.7 1.8 201.9 116.4 123.6 57.0 0.2 0.1 n/a 126.9 836.2 n/a 1,636 409
Zinc (mg) 0.0 0.1 0.3 0.0 3.4 0.5 0.6 0.3 0.1 0.0 n/a 2.3 n/a n/a 8 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.

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