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.
10 3/4 ounces (220g) black beans |
10 3/4 ounces (305g) white corn |
10 3/4 ounces (305g) diced tomatoes |
1/4 cup (54g) extra virgin olive oil |
1/4 cup (60g) red wine vinegar |
2 tablespoons (6g) all purpose Greek seasoning |
1 cup (60g) fresh parsley |
1 tablespoon (8g) garlic |
1 cup (100g) green onions |
1 (201g) avocados |
1 to taste (0g) salt |
1 to taste (0g) pepper |
1 to taste (0g) tortilla chips |
Total | 1 serving | |
Alanine (g) | 0.8 | 0.9 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 2 | 0 |
Alcohol | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Arginine (g) | 1.2 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | n/a | n/a | n/a | 2 | 0 |
Ash (g) | 2.5 | 1.9 | 1.5 | 0.0 | 0.1 | 0.5 | 1.3 | 0.1 | 0.8 | 3.2 | n/a | n/a | n/a | 12 | 1 |
Aspartic acid (g) | 2.4 | 0.7 | 0.4 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.2 | 0.5 | n/a | n/a | n/a | 4 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 152.8 | n/a | n/a | n/a | 153 | 15 |
Caffeine | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Calcium (mg) | 59.4 | 6.1 | 30.5 | 0.5 | 3.6 | 95.8 | 82.8 | 15.1 | 72.0 | 24.1 | n/a | n/a | n/a | 390 | 39 |
Calories | 290.6 | 262.1 | 54.9 | 477.4 | 11.4 | 15.9 | 21.6 | 12.5 | 32.0 | 321.6 | n/a | n/a | n/a | 1,500 | 150 |
Calories (kj) | 1,215.1 | 1,091.0 | 225.5 | 1,997.5 | 47.2 | 66.4 | 90.6 | 52.1 | 135.0 | 1,346.7 | n/a | n/a | n/a | 6,267 | 627 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 10.1 | n/a | n/a | n/a | 10 | 1 |
Carbohydrates (g) | 52.2 | 58.0 | 11.9 | 0.0 | 0.2 | 4.1 | 3.8 | 2.8 | 7.3 | 17.1 | n/a | n/a | n/a | 157 | 16 |
Cholesterol (mg) | 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 | 0 | 0 |
Copper (mg) | 0.5 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.4 | n/a | n/a | n/a | 1 | 0 |
Cystine (g) | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
Dietary Fiber (g) | 19.2 | 8.2 | 3.7 | 0.0 | 0.0 | 2.6 | 2.0 | 0.2 | 2.6 | 13.5 | n/a | n/a | n/a | 52 | 5 |
Folate (mcg) | 328.0 | 140.2 | 45.7 | 0.0 | n/a | 14.2 | 91.2 | 0.3 | 64.0 | 162.8 | n/a | n/a | n/a | 846 | 85 |
Folate, DFE (mcg) | 328.0 | 140.2 | 45.7 | 0.0 | n/a | 14.2 | 91.2 | 0.3 | 64.0 | 162.8 | n/a | n/a | n/a | 846 | 85 |
Folate, food (mcg) | 328.0 | 140.2 | 45.7 | 0.0 | n/a | 14.2 | 91.2 | 0.3 | 64.0 | 162.8 | n/a | n/a | n/a | 846 | 85 |
Folic acid (mcg) | 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 | 0 | 0 |
Fructose | n/a | n/a | 4.2 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 4 | 0 |
Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 3.8 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | 5 | 0 |
Glutamic acid (g) | 3.0 | 1.9 | 1.3 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.4 | 0.6 | n/a | n/a | n/a | 7 | 1 |
Glycine (g) | 0.8 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 2 | 0 |
Histidine (g) | 0.5 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
Hydroxyproline | 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 | 0 | 0 |
Iron (mg) | 4.6 | 1.6 | 0.8 | 0.3 | 0.3 | 2.2 | 3.7 | 0.1 | 1.5 | 1.1 | n/a | n/a | n/a | 16 | 2 |
Isoleucine (g) | 0.9 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 2 | 0 |
Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 1.6 | 1.1 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | n/a | n/a | n/a | 3 | 0 |
Lysine (g) | 1.3 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | n/a | n/a | n/a | 2 | 0 |
Magnesium (mg) | 154.1 | 112.8 | 33.5 | 0.0 | 2.4 | 16.2 | 30.0 | 2.1 | 20.0 | 58.3 | n/a | n/a | n/a | 429 | 43 |
Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 1.0 | 0.5 | 0.3 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.2 | 0.3 | n/a | n/a | n/a | 3 | 0 |
Methionine (g) | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 0.1 | 1.1 | 0.1 | 39.4 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 19.7 | n/a | n/a | n/a | 61 | 6 |
Niacin (mg) | 1.1 | 5.2 | 1.8 | 0.0 | n/a | 0.3 | 0.8 | 0.1 | 0.5 | 3.5 | n/a | n/a | n/a | 13 | 1 |
Pantothenic acid (mg) | 0.5 | 2.3 | 0.3 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.1 | 2.8 | n/a | n/a | n/a | 6 | 1 |
Phenylalanine (g) | 1.1 | 0.5 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 2 | 0 |
Phosphorus (mg) | 308.2 | 271.2 | 73.1 | 0.0 | 4.8 | 8.9 | 34.8 | 12.8 | 37.0 | 104.5 | n/a | n/a | n/a | 855 | 86 |
Phytosterols | n/a | n/a | 21.3 | 119.3 | n/a | 12.2 | 3.0 | n/a | n/a | n/a | n/a | n/a | n/a | 156 | 16 |
Polyunsaturated Fat (g) | 0.5 | 1.7 | 0.3 | 5.7 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 3.7 | n/a | n/a | n/a | 12 | 1 |
Potassium (mg) | 781.4 | 822.8 | 722.3 | 0.5 | 23.3 | 75.6 | 332.4 | 33.5 | 276.0 | 974.9 | n/a | n/a | n/a | 4,043 | 404 |
Proline (g) | 0.8 | 0.9 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 2 | 0 |
Protein (g) | 19.5 | 9.8 | 2.7 | 0.0 | 0.0 | 0.5 | 1.8 | 0.5 | 1.8 | 4.0 | n/a | n/a | n/a | 41 | 4 |
Retinol (mcg) | 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 | 0 | 0 |
Riboflavin (mg) | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | n/a | n/a | n/a | 1 | 0 |
Saturated Fat (g) | 0.3 | 0.6 | 0.1 | 7.5 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 4.3 | n/a | n/a | n/a | 13 | 1 |
Selenium (mcg) | 2.6 | 1.8 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 1.2 | 0.6 | 0.8 | n/a | n/a | n/a | 7 | 1 |
Serine (g) | 1.1 | 0.5 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 2 | 0 |
Sodium (mg) | 2.2 | 45.7 | 15.2 | 1.1 | 4.8 | 1.5 | 33.6 | 1.4 | 16.0 | 14.1 | n/a | n/a | n/a | 136 | 14 |
Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 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 | n/a | 4.0 | n/a | n/a | n/a | 4 | 0 |
Sucrose | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
Sugar | n/a | 9.8 | 8.0 | 0.0 | 0.0 | 0.2 | 0.5 | 0.1 | 2.3 | 1.3 | n/a | n/a | n/a | 22 | 2 |
Theobromine | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Thiamin (mg) | 0.5 | 0.6 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 2 | 0 |
Threonine (g) | 0.8 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 2 | 0 |
Tocopherol, alpha | n/a | 0.2 | 1.6 | 7.7 | n/a | 1.1 | 0.5 | 0.0 | 0.6 | 4.2 | n/a | n/a | n/a | 16 | 2 |
Tocopherol, beta | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | 0.4 | 0.4 | n/a | 1.5 | 0.3 | n/a | n/a | 0.7 | n/a | n/a | n/a | 3 | 0 |
Total Fat (g) | 1.2 | 3.6 | 0.6 | 54.0 | 0.0 | 0.3 | 0.5 | 0.0 | 0.2 | 29.5 | n/a | n/a | n/a | 90 | 9 |
Trans-monoenoic Fat | 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 | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
Tyrosine (g) | 0.6 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 1 | 0 |
Valine (g) | 1.0 | 0.6 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 2 | 0 |
Vitamin A, IU (IU) | 13.2 | 3.0 | 2,538.6 | 0.0 | 0.0 | 102.1 | 5,054.4 | 0.8 | 997.0 | 293.5 | n/a | n/a | n/a | 9,003 | 900 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 128.0 | 0.0 | 0.0 | 5.1 | 252.6 | 0.0 | 50.0 | 14.1 | n/a | n/a | n/a | 450 | 45 |
Vitamin B-12 (mcg) | 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 | 0 | 0 |
Vitamin B-6 (mg) | 0.2 | 0.2 | 0.2 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.5 | n/a | n/a | n/a | 1 | 0 |
Vitamin C (mg) | 0.0 | 20.7 | 41.8 | 0.0 | 0.3 | 0.1 | 79.8 | 2.6 | 18.8 | 20.1 | n/a | n/a | n/a | 184 | 18 |
Vitamin D (IU) | 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 | 0 | 0 |
Water (g) | 144.7 | 231.5 | 288.1 | 0.0 | 56.4 | 0.6 | 52.6 | 4.9 | 89.8 | 147.2 | n/a | n/a | n/a | 1,016 | 102 |
Zinc (mg) | 2.5 | 1.4 | 0.5 | 0.0 | 0.0 | 0.2 | 0.6 | 0.1 | 0.4 | 1.3 | n/a | n/a | n/a | 7 | 1 |
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.