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 (110g) onions |
1/2 lb (228g) mushrooms |
1 tablespoon (14g) olive oil |
1 lb (454g) fresh spinach |
1 teaspoon (3g) instant minced garlic |
1/4 cup (59g) water |
1 cup (240g) canned black beans |
1/2 teaspoon (3g) lemon juice |
2 (30g) scallions |
3/4 cup (85g) monterey jack pepper cheese |
1 to taste (0g) salt |
8 ounces (227g) green enchilada sauce |
30 inches (0g) whole wheat tortillas |
3 tablespoons (36g) sour cream |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.5 | 0.0 | 0.6 | 0.0 | n/a | 0.6 | n/a | 0.0 | 0.6 | n/a | n/a | n/a | 0.0 | 2 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.2 | 0.0 | 0.7 | 0.0 | n/a | 0.9 | n/a | 0.0 | 0.8 | n/a | n/a | n/a | 0.0 | 3 | 1 |
| Ash (g) | 0.4 | 1.9 | 0.0 | 7.8 | 0.0 | 0.1 | 3.6 | 0.0 | 0.2 | 3.0 | n/a | 6.9 | n/a | 0.3 | 24 | 8 |
| Aspartic acid (g) | 0.1 | 0.4 | 0.0 | 1.1 | 0.0 | n/a | 1.7 | n/a | 0.1 | 1.3 | n/a | n/a | n/a | 0.1 | 5 | 2 |
| Beta-sitosterol | 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 | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 25.3 | 6.8 | 0.1 | 449.9 | 5.1 | 1.8 | 84.0 | 0.2 | 21.6 | 632.2 | n/a | n/a | n/a | 39.6 | 1,267 | 422 |
| Calories | 44.0 | 50.1 | 119.3 | 104.5 | 4.2 | 0.0 | 218.4 | 0.6 | 9.6 | 316.1 | n/a | 56.7 | n/a | 69.5 | 993 | 331 |
| Calories (kj) | 182.6 | 211.6 | 499.4 | 440.8 | 17.4 | 0.0 | 914.4 | 2.3 | 40.5 | 1,323.8 | n/a | 238.1 | n/a | 291.2 | 4,162 | 1,387 |
| Campesterol | n/a | 4.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 2 |
| Carbohydrates (g) | 10.3 | 7.4 | 0.0 | 16.5 | 0.9 | 0.0 | 39.7 | 0.2 | 2.2 | 0.6 | n/a | 14.2 | n/a | 1.0 | 93 | 31 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 75.4 | n/a | 0.0 | n/a | 18.7 | 94 | 31 |
| Copper (mg) | 0.0 | 0.7 | 0.0 | 0.6 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.2 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 1.9 | 2.3 | 0.0 | 10.0 | 0.1 | 0.0 | 16.6 | 0.0 | 0.8 | 0.0 | n/a | n/a | n/a | 0.0 | 32 | 11 |
| Folate (mcg) | 20.9 | 38.7 | 0.0 | 881.5 | 0.1 | 0.0 | 146.4 | 0.5 | 19.2 | 15.3 | n/a | n/a | n/a | 2.5 | 1,125 | 375 |
| Folate, DFE (mcg) | 20.9 | 38.7 | 0.0 | 881.5 | 0.1 | 0.0 | 146.4 | 0.5 | 19.2 | 15.3 | n/a | n/a | n/a | 2.5 | 1,125 | 375 |
| Folate, food (mcg) | 20.9 | 38.7 | 0.0 | 881.5 | 0.1 | 0.0 | 146.4 | 0.5 | 19.2 | 15.3 | n/a | n/a | n/a | 2.5 | 1,125 | 375 |
| 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 | n/a | n/a | 0.0 | 0 | 0 |
| Fructose (g) | 1.4 | 0.4 | n/a | 0.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 3 | 1 |
| Galactose (g) | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 2.2 | 3.4 | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 6 | 2 |
| Glutamic acid (g) | 0.3 | 0.8 | 0.0 | 1.6 | 0.0 | n/a | 2.2 | n/a | 0.1 | 5.1 | n/a | n/a | n/a | 0.2 | 10 | 3 |
| Glycine (g) | 0.0 | 0.2 | 0.0 | 0.6 | 0.0 | n/a | 0.6 | n/a | 0.0 | 0.4 | n/a | n/a | n/a | 0.0 | 2 | 1 |
| Histidine (g) | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.7 | n/a | n/a | n/a | 0.0 | 2 | 1 |
| Iron (mg) | 0.2 | 1.1 | 0.1 | 12.3 | 0.0 | 0.0 | 4.6 | 0.0 | 0.4 | 0.6 | n/a | n/a | n/a | 0.1 | 19 | 6 |
| Isoleucine (g) | 0.0 | 0.2 | 0.0 | 0.7 | 0.0 | n/a | 0.6 | n/a | 0.0 | 1.3 | n/a | n/a | n/a | 0.0 | 3 | 1 |
| Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.3 | 1 | 0 |
| Leucine (g) | 0.0 | 0.3 | 0.0 | 1.0 | 0.0 | n/a | 1.2 | n/a | 0.0 | 2.0 | n/a | n/a | n/a | 0.1 | 5 | 2 |
| Lysine (g) | 0.0 | 0.2 | 0.0 | 0.8 | 0.0 | n/a | 1.0 | n/a | 0.0 | 1.7 | n/a | n/a | n/a | 0.1 | 4 | 1 |
| Magnesium (mg) | 11.0 | 20.5 | 0.0 | 359.0 | 0.7 | 0.6 | 84.0 | 0.2 | 6.0 | 22.9 | n/a | n/a | n/a | 3.6 | 508 | 169 |
| Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.1 | 0.1 | 0.0 | 4.1 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 5 | 2 |
| Methionine (g) | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.5 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 7.4 | n/a | n/a | n/a | 1.8 | 19 | 6 |
| Niacin (mg) | 0.1 | 8.2 | 0.0 | 3.3 | 0.0 | 0.0 | 1.5 | 0.0 | 0.2 | 0.1 | n/a | n/a | n/a | 0.0 | 13 | 4 |
| Pantothenic acid (mg) | 0.1 | 3.4 | 0.0 | 0.3 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 0.1 | 5 | 2 |
| Phenylalanine (g) | 0.0 | 0.2 | 0.0 | 0.6 | 0.0 | n/a | 0.8 | n/a | 0.0 | 1.1 | n/a | n/a | n/a | 0.0 | 3 | 1 |
| Phosphorus (mg) | 31.9 | 195.7 | 0.0 | 222.7 | 4.3 | 0.0 | 259.2 | 0.2 | 11.1 | 376.3 | n/a | n/a | n/a | 41.4 | 1,143 | 381 |
| Phytosterols (mg) | 16.5 | n/a | 29.8 | 40.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 87 | 29 |
| Polyunsaturated Fat (g) | 0.0 | 0.4 | 1.4 | 0.7 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.8 | n/a | n/a | n/a | 0.3 | 4 | 1 |
| Potassium (mg) | 160.6 | 723.5 | 0.1 | 2,535.6 | 11.2 | 0.6 | 739.2 | 2.6 | 82.8 | 68.6 | n/a | n/a | n/a | 50.8 | 4,376 | 1,459 |
| Proline (g) | 0.0 | 0.2 | 0.0 | 0.5 | 0.0 | n/a | 0.6 | n/a | 0.0 | 2.3 | n/a | n/a | n/a | 0.1 | 4 | 1 |
| Protein (g) | 1.2 | 7.0 | 0.0 | 13.0 | 0.2 | 0.0 | 14.5 | 0.0 | 0.5 | 20.7 | n/a | 0.0 | n/a | 0.7 | 58 | 19 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 162.7 | n/a | n/a | n/a | 62.6 | 225 | 75 |
| Riboflavin (mg) | 0.0 | 0.9 | 0.0 | 0.9 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.1 | 3 | 1 |
| Saturated Fat (g) | 0.0 | 0.1 | 1.9 | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 16.2 | n/a | 0.0 | n/a | 4.1 | 23 | 8 |
| Selenium (mcg) | 0.6 | 21.2 | 0.0 | 4.5 | 0.4 | 0.0 | 3.1 | 0.0 | 0.2 | 12.3 | n/a | n/a | n/a | 0.9 | 43 | 14 |
| Serine (g) | 0.0 | 0.2 | 0.0 | 0.5 | 0.0 | n/a | 0.8 | n/a | 0.0 | 1.2 | n/a | n/a | n/a | 0.1 | 3 | 1 |
| Sodium (mg) | 4.4 | 11.4 | 0.3 | 359.0 | 0.5 | 1.8 | 921.6 | 0.0 | 4.8 | 454.3 | n/a | 1,417.5 | n/a | 28.8 | 3,204 | 1,068 |
| Starch (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Stigmasterol | 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 | n/a | 0 | 0 |
| Sucrose (g) | 1.1 | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Sugar (g) | 4.7 | 4.5 | 0.0 | 1.9 | 0.0 | 0.0 | n/a | 0.1 | 0.7 | 0.4 | n/a | 14.2 | n/a | 1.3 | 28 | 9 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.2 | 0.0 | 0.4 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.2 | 0.0 | 0.6 | 0.0 | n/a | 0.6 | n/a | 0.0 | 0.7 | n/a | n/a | n/a | 0.0 | 2 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 1.9 | 9.2 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.2 | n/a | n/a | n/a | 0.2 | 12 | 4 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.1 | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Total Fat (g) | 0.1 | 0.8 | 13.5 | 1.8 | 0.0 | 0.0 | 0.7 | 0.0 | 0.1 | 25.7 | n/a | 0.0 | n/a | 7.1 | 50 | 17 |
| Trans-monoenoic Fat | 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 | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | n/a | 0.4 | n/a | 0.0 | 1.0 | n/a | n/a | n/a | 0.0 | 2 | 1 |
| Valine (g) | 0.0 | 0.5 | 0.0 | 0.7 | 0.0 | n/a | 0.8 | n/a | 0.0 | 1.4 | n/a | n/a | n/a | 0.1 | 4 | 1 |
| Vitamin A, IU (IU) | 2.2 | 0.0 | 0.0 | 42,609.1 | 0.3 | 0.0 | 9.6 | 0.2 | 299.1 | 651.7 | n/a | n/a | n/a | 224.3 | 43,796 | 14,599 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 2,131.1 | 0.0 | 0.0 | 0.0 | 0.0 | 15.0 | 167.8 | n/a | n/a | n/a | 63.4 | 2,377 | 792 |
| Vitamin B-12 (mcg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | 0.1 | 1 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.2 | 0.0 | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 2 | 1 |
| Vitamin C (mg) | 8.1 | 4.8 | 0.0 | 127.7 | 0.9 | 0.0 | 6.5 | 1.0 | 5.6 | 0.0 | n/a | n/a | n/a | 0.3 | 155 | 52 |
| Vitamin D (IU) | 0.0 | 15.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 18.6 | n/a | n/a | n/a | 5.0 | 40 | 13 |
| Water (g) | 98.0 | 210.3 | 0.0 | 415.3 | 1.6 | 59.2 | 181.5 | 2.3 | 26.9 | 34.8 | n/a | 205.7 | n/a | 26.8 | 1,263 | 421 |
| Zinc (mg) | 0.2 | 1.2 | 0.0 | 2.4 | 0.0 | 0.0 | 1.3 | 0.0 | 0.1 | 2.5 | n/a | n/a | n/a | 0.1 | 8 | 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.
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