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Nutritional Facts: Southwest Salad with Cilantro Dressing

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 cans (0g)
black beans
1 can (298g)
whole kernel corn
1 (119g)
green peppers
1 (123g)
fresh tomatoes
1 (110g)
onions
1 to taste (170g)
monterey jack cheese
1/4 cup (61g)
fresh lime juice
1/4 cup (54g)
olive oil
3 tablespoons (3g)
cilantro
1 (14g)
fresh jalapenos
1 clove (3g)
garlic
1/2 teaspoon (1g)
chili powder
1/2 teaspoon (1g)
ground cumin
Total 1 serving
Alanine n/a 0.7 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 1 0
Alcohol n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine n/a 0.3 0.0 0.0 0.1 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 1 0
Ash n/a 2.6 0.5 0.6 0.4 n/a 0.2 0.0 0.0 0.1 0.0 0.2 0.1 5 1
Aspartic acid n/a 0.6 0.2 0.2 0.1 n/a 0.1 0.0 n/a n/a 0.0 0.0 n/a 1 0
Beta-sitosterol 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 0 0
Caffeine n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium n/a 14.9 11.9 12.3 25.3 n/a 8.5 0.5 2.0 1.7 5.4 4.5 9.8 97 12
Calories n/a 241.4 23.8 22.1 44.0 n/a 15.1 477.4 0.7 4.1 4.5 3.8 3.9 841 105
Calories (kj) n/a 1,010.2 100.0 91.0 182.6 n/a 62.9 1,997.5 2.9 16.7 18.7 15.9 16.5 3,515 439
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 n/a 55.4 5.5 4.8 10.3 n/a 5.1 0.0 0.1 0.9 1.0 0.7 0.5 84 11
Cholesterol n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper n/a 0.2 0.1 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Cystine n/a 0.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Dietary Fiber n/a 6.0 2.0 1.5 1.9 n/a 0.2 0.0 0.1 0.4 0.1 0.5 0.1 13 2
Folate n/a 146.0 11.9 18.5 20.9 n/a 6.1 0.0 1.9 3.8 0.1 0.4 0.1 210 26
Folate, DFE n/a 146.0 11.9 18.5 20.9 n/a 6.1 0.0 1.9 3.8 0.1 0.4 0.1 210 26
Folate, food n/a 146.0 11.9 18.5 20.9 n/a 6.1 0.0 1.9 3.8 0.1 0.4 0.1 210 26
Folic acid n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a 1.3 1.7 1.4 n/a 0.4 n/a n/a 0.4 n/a 0.1 n/a 5 1
Galactose n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) n/a n/a 1.4 1.5 2.2 n/a 0.4 n/a n/a 0.2 n/a 0.0 n/a 6 1
Glutamic acid n/a 1.5 0.2 0.5 0.3 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 3 0
Glycine n/a 0.3 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Histidine n/a 0.2 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Hydroxyproline 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 0 0
Iron n/a 2.6 0.4 0.3 0.2 n/a 0.1 0.3 0.1 0.0 0.1 0.2 0.7 5 1
Isoleucine n/a 0.3 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Lactose n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
Leucine n/a 0.8 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 1 0
Lysine n/a 0.3 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Magnesium n/a 59.6 11.9 13.5 11.0 n/a 4.8 0.0 0.8 2.1 0.8 2.0 3.8 110 14
Maltose n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
Manganese n/a 0.5 0.1 0.1 0.1 n/a 0.0 0.0 0.0 0.0 0.1 0.0 0.0 1 0
Methionine n/a 0.2 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Monounsaturated Fat n/a 0.9 0.0 0.0 0.0 n/a 0.0 39.4 0.0 0.0 0.0 0.0 0.1 41 5
Niacin n/a 3.6 0.6 0.7 0.1 n/a 0.1 0.0 0.0 0.2 0.0 0.2 0.0 6 1
Pantothenic acid n/a 2.0 0.1 0.1 0.1 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a 3 0
Phenylalanine n/a 0.4 0.1 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 1 0
Phosphorus n/a 193.7 23.8 29.5 31.9 n/a 8.5 0.0 1.4 3.6 4.6 4.1 5.2 306 38
Phytosterols n/a n/a 10.7 8.6 16.5 n/a n/a 119.3 0.2 n/a n/a 1.1 0.7 157 20
Polyunsaturated Fat n/a 1.4 0.1 0.1 0.0 n/a 0.0 5.7 0.0 0.0 0.0 0.1 0.0 7 1
Potassium n/a 581.1 208.3 291.5 160.6 n/a 70.8 0.5 15.6 34.7 12.0 26.3 18.8 1,420 178
Proline n/a 0.7 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 1 0
Protein n/a 7.8 1.0 1.1 1.2 n/a 0.3 0.0 0.1 0.1 0.2 0.2 0.2 12 2
Retinol n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin n/a 0.2 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Saturated Fat n/a 0.5 0.1 0.0 0.0 n/a 0.0 7.5 0.0 0.0 0.0 0.0 0.0 8 1
Selenium n/a 2.1 0.0 0.0 0.6 n/a 0.1 0.0 0.0 0.1 0.4 0.3 0.1 4 0
Serine n/a 0.4 0.1 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 1 0
Sodium n/a 962.5 3.6 6.2 4.4 n/a 1.2 1.1 1.4 0.4 0.5 22.1 1.8 1,005 126
Starch n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol 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 0 0
Sucrose n/a n/a 0.1 0.0 1.1 n/a 0.3 n/a n/a 0.0 n/a 0.0 n/a 2 0
Sugar n/a 7.2 2.9 3.2 4.7 n/a 1.0 0.0 0.0 0.6 0.0 0.1 0.0 20 2
Theobromine n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin n/a 0.1 0.1 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Threonine n/a 0.3 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, alpha n/a 0.2 0.4 0.7 0.0 n/a 0.1 7.7 0.1 0.5 0.0 0.5 0.0 10 1
Tocopherol, beta n/a n/a 0.0 0.0 0.0 n/a 0.0 0.1 n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma n/a n/a 0.0 0.1 0.0 n/a 0.0 0.4 n/a 0.0 n/a 0.0 n/a 1 0
Total Fat n/a 3.0 0.2 0.2 0.1 n/a 0.0 54.0 0.0 0.1 0.0 0.2 0.2 58 7
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tryptophan n/a 0.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Tyrosine n/a 0.3 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Valine n/a 0.4 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 1 0
Vitamin A, IU n/a 3.0 440.3 1,024.6 2.2 n/a 30.3 0.0 202.4 150.9 0.3 400.3 13.3 2,268 283
Vitamin A, RAE n/a 0.0 21.4 51.7 0.0 n/a 1.2 0.0 10.1 7.6 0.0 20.0 0.7 113 14
Vitamin B-12 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 n/a 0.1 0.3 0.1 0.1 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 1 0
Vitamin C n/a 25.3 95.7 16.9 8.1 n/a 18.2 0.0 0.8 16.6 0.9 0.0 0.1 183 23
Vitamin D n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water n/a 229.2 111.7 116.3 98.0 n/a 54.9 0.0 2.8 12.8 1.8 0.1 0.1 628 78
Zinc n/a 1.2 0.2 0.2 0.2 n/a 0.0 0.0 0.0 0.0 0.0 0.1 0.1 2 0

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