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.
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1 tablespoon (14g) olive oil |
1 cup (160g) sweet onions |
2 (6g) garlic cloves |
15 ounces (425g) diced tomatoes with green chilies |
2 cups (484g) vegetable juice |
15 ounces (425g) red kidney beans |
15 ounces (307g) black beans |
1 cup (165g) frozen corn |
1 teaspoon (2g) ground cumin |
1/4 teaspoon (0g) cayenne pepper |
1/2 teaspoon (2g) sugar |
1/4 teaspoon (1g) black pepper |
1/4 teaspoon (2g) salt |
3 ounces (85g) light cream cheese |
1 to taste (0g) corn chips |
1 to taste (0g) cilantro |
1 to taste (0g) cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.5 | 1.1 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | 0.0 | n/a | n/a | 2.3 | 1.7 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 5 | 1 |
| Ash (g) | 0.0 | 0.6 | 0.1 | 5.9 | 5.9 | 4.6 | 3.5 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 1.5 | 1.2 | n/a | n/a | n/a | 24 | 6 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 4.5 | 3.3 | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | 9 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.1 | 36.8 | 10.9 | 85.1 | 53.2 | 119.1 | 82.9 | 6.6 | 19.6 | 0.7 | 0.0 | 2.5 | 0.4 | 99.7 | n/a | n/a | n/a | 518 | 129 |
| Calories | 119.3 | 64.0 | 8.9 | 63.8 | 92.0 | 540.1 | 405.4 | 145.2 | 7.9 | 1.4 | 8.1 | 1.4 | 0.0 | 215.6 | n/a | n/a | n/a | 1,673 | 418 |
| Calories (kj) | 499.4 | 265.6 | 37.4 | 267.9 | 382.4 | 2,262.5 | 1,695.4 | 608.9 | 32.9 | 6.0 | 34.0 | 6.0 | 0.0 | 902.3 | n/a | n/a | n/a | 7,001 | 1,750 |
| Carbohydrates (g) | 0.0 | 14.9 | 2.0 | 15.4 | 22.0 | 97.0 | 72.8 | 34.3 | 0.9 | 0.3 | 2.1 | 0.4 | 0.0 | 3.1 | n/a | n/a | n/a | 265 | 66 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 63.0 | n/a | n/a | n/a | 63 | 16 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.4 | 1.0 | 1.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 2.7 | 0.1 | n/a | 3.9 | 31.5 | 26.7 | 4.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 69 | 17 |
| Folate (mcg) | 0.0 | 30.4 | 0.2 | 38.3 | 101.6 | 552.9 | 457.6 | 59.4 | 0.2 | 0.5 | 0.0 | 0.1 | 0.0 | 11.9 | n/a | n/a | n/a | 1,253 | 313 |
| Folate, DFE (mcg) | 0.0 | 30.4 | 0.2 | 38.3 | 101.6 | 552.9 | 457.6 | 59.4 | 0.2 | 0.5 | 0.0 | 0.1 | 0.0 | 11.9 | n/a | n/a | n/a | 1,253 | 313 |
| Folate, food (mcg) | 0.0 | 30.4 | 0.2 | 38.3 | 101.6 | 552.9 | 457.6 | 59.4 | 0.2 | 0.5 | 0.0 | 0.1 | 0.0 | 11.9 | n/a | n/a | n/a | 1,253 | 313 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Fructose | n/a | 2.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Glutamic acid (g) | 0.0 | 0.4 | 0.0 | n/a | n/a | 5.6 | 4.1 | 1.0 | n/a | n/a | n/a | 0.0 | 0.0 | 1.7 | n/a | n/a | n/a | 13 | 3 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.4 | 1.1 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 3 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.0 | 0.8 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 2 | 1 |
| 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 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.3 | 0.1 | 1.1 | 2.0 | 12.5 | 6.5 | 0.7 | 1.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 25 | 6 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.6 | 1.2 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | n/a | n/a | n/a | 3 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2.7 | n/a | n/a | n/a | 3 | 1 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.9 | 2.2 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.9 | n/a | n/a | n/a | 7 | 2 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.5 | 1.9 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | 5 | 1 |
| Magnesium (mg) | 0.0 | 16.0 | 1.5 | 46.8 | 53.2 | 191.4 | 215.0 | 29.7 | 7.7 | 0.7 | 0.0 | 1.0 | 0.0 | 8.5 | n/a | n/a | n/a | 571 | 143 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.1 | 0.6 | 0.5 | 2.0 | 1.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | 0.4 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | n/a | n/a | n/a | 16 | 4 |
| Niacin (mg) | 0.0 | 0.2 | 0.0 | 2.7 | 3.5 | 2.5 | 1.6 | 2.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 14 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.0 | 0.6 | 1.3 | 0.9 | 0.7 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | 5 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.0 | 1.5 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | n/a | n/a | n/a | 4 | 1 |
| Phosphorus (mg) | 0.0 | 46.4 | 9.2 | 59.5 | 82.3 | 603.9 | 430.0 | 113.9 | 10.5 | 1.3 | 0.0 | 0.9 | 0.0 | 117.6 | n/a | n/a | n/a | 1,475 | 369 |
| Phytosterols (mg) | 29.8 | 24.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 0.4 | n/a | 0.5 | 0.0 | n/a | n/a | n/a | n/a | 56 | 14 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 0.1 | 0.2 | 1.2 | 0.7 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | n/a | n/a | 5 | 1 |
| Potassium (mg) | 0.1 | 233.6 | 24.1 | 455.0 | 934.1 | 1,713.9 | 1,090.4 | 346.5 | 37.5 | 9.1 | 0.0 | 7.6 | 0.1 | 129.5 | n/a | n/a | n/a | 4,982 | 1,245 |
| Proline (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.6 | 1.2 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.9 | n/a | n/a | n/a | 4 | 1 |
| Protein (g) | 0.0 | 1.8 | 0.4 | 2.9 | 3.0 | 36.9 | 27.2 | 5.0 | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | 7.8 | n/a | n/a | n/a | 85 | 21 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 203.6 | n/a | n/a | n/a | 204 | 51 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 1.9 | 0.1 | 0.0 | 0.0 | 0.1 | 0.3 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10.9 | n/a | n/a | n/a | 14 | 3 |
| Selenium (mcg) | 0.0 | 0.8 | 0.9 | 1.7 | 2.4 | 5.1 | 3.7 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.6 | n/a | n/a | n/a | 18 | 5 |
| Serine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.0 | 1.5 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | 4 | 1 |
| Sodium (mg) | 0.3 | 6.4 | 1.0 | 1,705.4 | 958.3 | 8.5 | 3.1 | 5.0 | 3.5 | 0.1 | 0.0 | 0.1 | 581.4 | 284.6 | n/a | n/a | n/a | 3,558 | 889 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Sugar (g) | 0.0 | 6.8 | 0.1 | n/a | 16.0 | 1.4 | n/a | n/a | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 2.7 | n/a | n/a | n/a | 29 | 7 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.7 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.6 | 1.1 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 3 | 1 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.0 | n/a | 1.5 | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 4 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 13.5 | 0.2 | 0.0 | 0.3 | 0.4 | 2.1 | 1.7 | 1.3 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 19.4 | n/a | n/a | n/a | 39 | 10 |
| Trans-monoenoic Fat | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.0 | 0.8 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | n/a | n/a | n/a | 2 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.9 | 1.4 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 0.0 | 3.2 | 0.5 | 1,658.6 | 7,540.7 | 0.0 | 18.4 | 0.0 | 26.7 | 187.2 | 0.0 | 3.1 | 0.0 | 716.5 | n/a | n/a | n/a | 10,155 | 2,539 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 85.1 | 377.5 | 0.0 | 0.0 | 0.0 | 1.3 | 9.4 | 0.0 | 0.2 | 0.0 | 205.3 | n/a | n/a | n/a | 679 | 170 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.1 | 0.4 | 0.7 | 0.5 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Vitamin C (mg) | 0.0 | 11.8 | 1.9 | 26.4 | 134.1 | 5.1 | 0.0 | 10.6 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 190 | 48 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Water (g) | 0.0 | 142.6 | 3.5 | 400.7 | 452.6 | 284.7 | 201.9 | 123.6 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 53.8 | n/a | n/a | n/a | 1,664 | 416 |
| Zinc (mg) | 0.0 | 0.3 | 0.1 | 0.6 | 1.0 | 4.6 | 3.4 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | 11 | 3 |
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.