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 cup (170g) quinoa |
2 cups (474g) water |
1/4 cup (54g) olive oil |
2 (88g) limes, juice of |
1 teaspoon (2g) cumin |
1/2 teaspoon (1g) red pepper flakes |
15 ounces (307g) black beans |
1 1/2 cups (224g) grape tomatoes |
5 (75g) green onions |
1/4 cup (4g) fresh cilantro |
1 to taste (0g) salt & pepper |
Total | 1 serving | |
| Alanine (g) | 1.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1.1 | 0.1 | 0.1 | n/a | n/a | 2 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 1.9 | n/a | 0.0 | 0.0 | n/a | n/a | 1.7 | 0.0 | 0.1 | n/a | n/a | 4 | 1 |
| Ash (g) | 4.0 | 0.5 | 0.0 | 0.3 | 0.2 | 0.1 | 3.5 | 1.1 | 0.6 | 0.1 | n/a | 10 | 2 |
| Aspartic acid (g) | 1.9 | n/a | 0.0 | 0.1 | n/a | n/a | 3.3 | 0.3 | 0.1 | n/a | n/a | 6 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 79.9 | 14.2 | 0.5 | 12.3 | 19.6 | 1.3 | 82.9 | 22.4 | 54.0 | 2.7 | n/a | 290 | 48 |
| Calories | 625.6 | 0.0 | 477.4 | 22.0 | 7.9 | 2.9 | 405.4 | 40.2 | 24.0 | 0.9 | n/a | 1,606 | 268 |
| Calories (kj) | 2,616.3 | 0.0 | 1,997.5 | 91.5 | 32.9 | 12.0 | 1,695.4 | 165.4 | 101.3 | 3.8 | n/a | 6,716 | 1,119 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Carbohydrates (g) | 109.1 | 0.0 | 0.0 | 7.4 | 0.9 | 0.5 | 72.8 | 8.7 | 5.5 | 0.1 | n/a | 205 | 34 |
| 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 |
| Copper (mg) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.1 | 0.0 | n/a | 2 | 0 |
| Cystine (g) | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 11.9 | 0.0 | 0.0 | 0.4 | 0.2 | 0.2 | 26.7 | 2.7 | 2.0 | 0.1 | n/a | 44 | 7 |
| Folate (mcg) | 312.8 | 0.0 | 0.0 | 8.8 | 0.2 | 1.0 | 457.6 | 33.5 | 48.0 | 2.5 | n/a | 864 | 144 |
| Folate, DFE (mcg) | 312.8 | 0.0 | 0.0 | 8.8 | 0.2 | 1.0 | 457.6 | 33.5 | 48.0 | 2.5 | n/a | 864 | 144 |
| Folate, food (mcg) | 312.8 | 0.0 | 0.0 | 8.8 | 0.2 | 1.0 | 457.6 | 33.5 | 48.0 | 2.5 | n/a | 864 | 144 |
| 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 |
| Fructose | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | 3.1 | n/a | n/a | n/a | 4 | 1 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | 2.8 | n/a | n/a | n/a | 3 | 1 |
| Glutamic acid (g) | 3.2 | n/a | 0.0 | 0.1 | n/a | n/a | 4.1 | 1.0 | 0.3 | n/a | n/a | 9 | 1 |
| Glycine (g) | 1.2 | n/a | 0.0 | 0.0 | n/a | n/a | 1.1 | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Histidine (g) | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.8 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Iron (mg) | 7.8 | 0.0 | 0.3 | 0.1 | 1.4 | 0.1 | 6.5 | 0.6 | 1.1 | 0.1 | n/a | 18 | 3 |
| Isoleucine (g) | 0.9 | n/a | 0.0 | 0.0 | n/a | n/a | 1.2 | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.4 | n/a | 0.0 | 0.0 | n/a | n/a | 2.2 | 0.1 | 0.1 | n/a | n/a | 4 | 1 |
| Lysine (g) | 1.3 | n/a | 0.0 | 0.0 | n/a | n/a | 1.9 | 0.1 | 0.1 | n/a | n/a | 3 | 1 |
| Magnesium (mg) | 334.9 | 4.7 | 0.0 | 7.0 | 7.7 | 1.4 | 215.0 | 24.6 | 15.0 | 1.0 | n/a | 611 | 102 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 3.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.4 | 0.3 | 0.1 | 0.0 | n/a | 5 | 1 |
| Methionine (g) | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 2.7 | 0.0 | 39.4 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 43 | 7 |
| Niacin (mg) | 2.6 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 1.6 | 1.3 | 0.4 | 0.0 | n/a | 6 | 1 |
| Pantothenic acid (mg) | 1.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.7 | 0.2 | 0.1 | 0.0 | n/a | 2 | 0 |
| Phenylalanine (g) | 1.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1.5 | 0.1 | 0.0 | n/a | n/a | 3 | 0 |
| Phosphorus (mg) | 776.9 | 0.0 | 0.0 | 12.3 | 10.5 | 2.6 | 430.0 | 53.6 | 27.8 | 1.9 | n/a | 1,316 | 219 |
| Phytosterols | n/a | n/a | 119.3 | n/a | 1.4 | 0.7 | n/a | 15.6 | n/a | 0.2 | n/a | 137 | 23 |
| Polyunsaturated Fat (g) | 5.6 | 0.0 | 5.7 | 0.0 | 0.1 | 0.1 | 0.7 | 0.2 | 0.1 | 0.0 | n/a | 12 | 2 |
| Potassium (mg) | 957.1 | 4.7 | 0.5 | 103.0 | 37.5 | 18.1 | 1,090.4 | 529.7 | 207.0 | 20.8 | n/a | 2,969 | 495 |
| Proline (g) | 1.3 | n/a | 0.0 | 0.0 | n/a | n/a | 1.2 | 0.0 | 0.1 | n/a | n/a | 3 | 0 |
| Protein (g) | 24.0 | 0.0 | 0.0 | 0.4 | 0.4 | 0.1 | 27.2 | 2.0 | 1.4 | 0.1 | n/a | 55 | 9 |
| 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 |
| Riboflavin (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 1.2 | 0.0 | 7.5 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 9 | 2 |
| Selenium (mcg) | 14.5 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 3.7 | 0.0 | 0.5 | 0.0 | n/a | 19 | 3 |
| Serine (g) | 1.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1.5 | 0.1 | 0.1 | n/a | n/a | 3 | 0 |
| Sodium (mg) | 8.5 | 14.2 | 1.1 | 1.8 | 3.5 | 0.3 | 3.1 | 11.2 | 12.0 | 1.8 | n/a | 57 | 10 |
| Starch (g) | 88.8 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 89 | 15 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sugar | n/a | 0.0 | 0.0 | 1.5 | 0.0 | 0.1 | n/a | 5.9 | 1.7 | 0.0 | n/a | 9 | 2 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Threonine (g) | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 1.1 | 0.1 | 0.1 | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 4.1 | 0.0 | 7.7 | 0.2 | 0.1 | 0.3 | n/a | 1.2 | 0.4 | 0.1 | n/a | 14 | 2 |
| Tocopherol, beta (mg) | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 7.7 | n/a | 0.4 | 0.0 | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | 8 | 1 |
| Total Fat (g) | 10.3 | 0.0 | 54.0 | 0.1 | 0.5 | 0.2 | 1.7 | 0.4 | 0.1 | 0.0 | n/a | 67 | 11 |
| Tryptophan (g) | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.8 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Valine (g) | 1.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1.4 | 0.0 | 0.1 | n/a | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 23.8 | 0.0 | 0.0 | 44.0 | 26.7 | 374.5 | 18.4 | 1,861.8 | 747.8 | 269.9 | n/a | 3,367 | 561 |
| Vitamin A, RAE (mcg) | 1.7 | 0.0 | 0.0 | 1.8 | 1.3 | 18.7 | 0.0 | 93.9 | 37.5 | 13.5 | n/a | 168 | 28 |
| 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 |
| Vitamin B-6 (mg) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin C | n/a | 0.0 | 0.0 | 26.4 | 0.2 | 0.7 | 0.0 | 30.6 | 14.1 | 1.1 | n/a | 73 | 12 |
| 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 |
| Water (g) | 22.6 | 473.5 | 0.0 | 79.9 | 0.2 | 0.1 | 201.9 | 211.3 | 67.4 | 3.7 | n/a | 1,060 | 177 |
| Zinc (mg) | 5.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 3.4 | 0.4 | 0.3 | 0.0 | n/a | 10 | 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.