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Nutritional Facts: Heart and Soul Black Bean Soup

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)
extra virgin olive oil
1 (20g)
shallots
2 large (7g)
garlic cloves
6 ounces (170g)
ham steaks
30 ounces (614g)
black beans
30 ounces (803g)
refried black beans
14 3/4 ounces (453g)
creamed corn
1/4 cup (14g)
sun-dried tomatoes
1/2 teaspoon (1g)
cayenne pepper
30 ounces (851g)
chicken stock
8 tablespoons (0g)
gouda cheese
4 (268g)
key limes
Total 1 serving
Alanine (g) 0.0 0.0 0.0 2.0 2.3 1.8 0.7 0.1 n/a n/a n/a n/a 7 1
Alcohol (g) 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 0.0 0.0 0.0 2.2 3.4 2.7 0.3 0.0 n/a n/a n/a n/a 9 1
Ash (g) 0.0 0.2 0.1 6.7 7.1 16.1 4.4 1.7 0.1 5.4 n/a 0.8 43 5
Aspartic acid (g) 0.0 0.0 0.0 3.2 6.6 5.3 0.6 0.3 n/a n/a n/a n/a 16 2
Caffeine (mg) 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 0.1 7.4 13.0 6.8 165.9 265.1 13.6 14.9 1.3 25.5 n/a 88.4 602 75
Calories 119.3 14.4 10.7 207.9 810.9 731.0 326.2 34.8 2.9 306.2 n/a 80.4 2,645 331
Calories (kj) 499.4 60.4 44.9 869.0 3,390.9 3,076.7 1,363.9 145.7 12.0 1,284.3 n/a 337.7 11,085 1,386
Carbohydrates (g) 0.0 3.4 2.4 0.0 145.6 122.6 82.2 7.5 0.5 30.0 n/a 28.2 422 53
Cholesterol (mg) 0.0 0.0 0.0 76.7 0.0 0.0 0.0 0.0 0.0 25.5 n/a 0.0 102 13
Copper (mg) 0.0 0.0 0.0 0.1 1.3 1.3 0.2 0.2 0.0 0.5 n/a 0.2 4 0
Cystine (g) 0.0 n/a 0.0 0.5 0.6 0.5 0.1 0.0 n/a n/a n/a n/a 2 0
Dietary Fiber (g) 0.0 n/a 0.2 0.0 53.4 41.0 5.4 1.7 0.2 0.0 n/a 7.5 109 14
Folate (mcg) 0.0 6.8 0.2 6.8 915.3 88.4 203.9 9.2 1.0 42.5 n/a 21.4 1,295 162
Folate, DFE (mcg) 0.0 6.8 0.2 6.8 915.3 88.4 203.9 9.2 1.0 42.5 n/a 21.4 1,295 162
Folate, food (mcg) 0.0 6.8 0.2 6.8 915.3 88.4 203.9 9.2 1.0 42.5 n/a 21.4 1,295 162
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 0.0 0 0
Fructose n/a n/a n/a n/a n/a 0.0 1.0 n/a n/a n/a n/a n/a 1 0
Galactose n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a 0.0 1.0 n/a n/a n/a n/a n/a 1 0
Glutamic acid (g) 0.0 0.1 0.1 5.4 8.3 6.7 1.6 0.7 n/a n/a n/a n/a 23 3
Glycine (g) 0.0 0.0 0.0 1.7 2.1 1.7 0.3 0.0 n/a n/a n/a n/a 6 1
Histidine (g) 0.0 0.0 0.0 1.2 1.5 1.2 0.2 0.0 n/a n/a n/a n/a 4 1
Iron (mg) 0.1 0.2 0.1 1.7 12.9 13.4 1.7 1.2 0.1 1.8 n/a 1.6 35 4
Isoleucine (g) 0.0 0.0 0.0 1.5 2.4 1.9 0.3 0.0 n/a n/a n/a n/a 6 1
Lactose n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.0 0.0 0.0 2.6 4.3 3.5 0.9 0.1 n/a n/a n/a n/a 11 1
Lysine (g) 0.0 0.0 0.0 2.8 3.7 3.0 0.3 0.1 n/a n/a n/a 0.0 10 1
Magnesium (mg) 0.0 4.2 1.8 32.4 430.0 305.3 77.0 26.2 1.4 34.0 n/a 16.1 928 116
Maltose n/a n/a n/a n/a n/a 0.0 0.5 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.1 0.1 0.1 2.7 2.7 0.3 0.2 0.0 n/a n/a 0.0 6 1
Methionine (g) 0.0 0.0 0.0 0.9 0.8 0.7 0.2 0.0 n/a n/a n/a 0.0 3 0
Monounsaturated Fat (g) 9.8 0.0 0.0 3.3 0.3 3.1 0.6 0.1 0.0 5.0 n/a 0.1 22 3
Niacin (mg) 0.0 0.0 0.1 8.7 3.1 3.4 4.3 1.2 0.1 13.5 n/a 0.5 35 4
Pantothenic acid (mg) 0.0 0.1 0.0 1.1 1.5 1.7 0.8 0.3 n/a n/a n/a 0.6 6 1
Phenylalanine (g) 0.0 0.0 0.0 1.4 2.9 2.4 0.4 0.0 n/a n/a n/a n/a 7 1
Phosphorus (mg) 0.0 12.0 11.0 443.0 860.0 891.7 231.1 48.1 2.6 229.7 n/a 48.2 2,777 347
Phytosterols (mg) 29.8 1.0 n/a 0.0 n/a n/a n/a n/a 0.7 n/a n/a n/a 32 4
Polyunsaturated Fat (g) 1.4 0.0 0.0 0.8 1.4 2.7 0.9 0.2 0.1 1.8 n/a 0.1 9 1
Potassium (mg) 0.1 66.8 28.9 553.8 2,180.7 2,699.1 607.2 462.6 18.1 893.1 n/a 273.4 7,784 973
Proline (g) 0.0 0.0 0.0 1.4 2.3 1.9 0.7 0.0 n/a n/a n/a n/a 6 1
Protein (g) 0.0 0.5 0.5 33.3 54.4 43.5 7.9 1.9 0.1 21.4 n/a 1.9 165 21
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 8.5 n/a 0.0 9 1
Riboflavin (mg) 0.0 0.0 0.0 0.3 0.4 0.1 0.2 0.1 0.0 0.7 n/a 0.1 2 0
Saturated Fat (g) 1.9 0.0 0.0 2.5 0.9 3.1 0.3 0.1 0.0 2.7 n/a 0.1 11 1
Selenium (mcg) 0.0 0.2 1.0 26.4 7.4 52.2 1.8 0.7 0.1 18.7 n/a 1.1 110 14
Serine (g) 0.0 0.0 0.0 1.4 3.0 2.4 0.4 0.1 n/a n/a n/a n/a 7 1
Sodium (mg) 0.3 2.4 1.2 2,162.4 6.1 3,606.8 1,291.4 282.8 0.3 1,216.3 n/a 5.4 8,575 1,072
Starch n/a n/a n/a n/a n/a 71.9 n/a n/a n/a n/a n/a n/a 72 9
Sucrose n/a n/a n/a n/a n/a 3.7 12.1 n/a n/a n/a n/a n/a 16 2
Sugar (g) 0.0 n/a 0.1 n/a n/a 3.7 14.6 5.1 0.1 13.4 n/a 4.5 42 5
Theobromine (mg) 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 1.4 1.5 0.3 0.1 0.1 0.0 0.3 n/a 0.1 4 0
Threonine (g) 0.0 0.0 0.0 1.5 2.3 1.9 0.3 0.0 n/a n/a n/a n/a 6 1
Tocopherol, alpha (mg) 1.9 n/a 0.0 n/a n/a 0.4 0.3 0.0 0.3 0.3 n/a 0.6 4 0
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a 0.1 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a 0.6 0.0 n/a n/a n/a n/a n/a 1 0
Tocopherol, gamma (mg) 0.1 n/a n/a n/a n/a 8.3 0.5 n/a n/a n/a n/a n/a 9 1
Total Fat (g) 13.5 0.0 0.0 7.2 3.3 9.4 1.9 0.4 0.2 10.2 n/a 0.5 47 6
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.4 0.6 0.5 0.1 0.0 n/a n/a n/a 0.0 2 0
Tyrosine (g) 0.0 0.0 0.0 1.1 1.5 1.2 0.3 0.0 n/a n/a n/a n/a 4 1
Valine (g) 0.0 0.0 0.0 1.4 2.9 2.3 0.5 0.0 n/a n/a n/a n/a 7 1
Vitamin A, IU (IU) 0.0 238.0 0.6 0.0 36.9 0.0 335.3 118.0 374.5 25.5 n/a 134.0 1,263 158
Vitamin A, RAE (mcg) 0.0 12.0 0.0 0.0 0.0 0.0 18.1 5.9 18.7 8.5 n/a 5.4 69 9
Vitamin B-12 (mcg) 0.0 n/a 0.0 1.3 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 1 0
Vitamin B-6 (mg) 0.0 0.1 0.1 0.6 0.4 0.9 0.3 0.0 0.0 0.5 n/a 0.1 3 0
Vitamin C (mg) 0.0 1.6 2.2 55.0 0.0 48.2 20.8 5.3 0.7 1.7 n/a 78.0 214 27
Vitamin D (IU) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Water (g) 0.0 16.0 4.2 123.1 403.8 611.7 356.7 2.0 0.1 783.8 n/a 236.5 2,538 317
Zinc (mg) 0.0 0.1 0.1 3.4 6.9 5.2 2.4 0.3 0.0 1.2 n/a 0.3 20 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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