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 (119g) red bell peppers |
3 (186g) roma tomatoes |
2 stalks (80g) celery |
1 (3g) garlic cloves |
1 teaspoon (2g) fresh ginger |
2 teaspoons (9g) olive oil |
15 ounces (307g) black beans |
2 cups (0g) vegetable broth |
1/2 teaspoon (0g) oregano |
1/2 teaspoon (1g) cumin |
1/2 teaspoon (0g) celery salt |
1/2 teaspoon (0g) dried cilantro |
1/4 teaspoon (0g) thyme |
1/4 teaspoon (1g) allspice |
1/8 teaspoon (0g) nutmeg |
1/8 teaspoon (0g) ground cloves |
4 tablespoons (64g) nonfat sour cream |
2 tablespoons (2g) fresh cilantro |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Ash (g) | 0.4 | 0.6 | 0.9 | 0.6 | 0.0 | 0.0 | 0.0 | 3.5 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 7 | 2 |
| Aspartic acid (g) | 0.1 | 0.3 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 3.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 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 | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 25.3 | 8.3 | 18.6 | 32.0 | 5.4 | 0.3 | 0.1 | 82.9 | n/a | 2.7 | 9.8 | n/a | 3.7 | 0.4 | 3.3 | 0.5 | 1.8 | 90.2 | 1.3 | 287 | 72 |
| Calories | 44.0 | 36.9 | 33.5 | 12.8 | 4.5 | 1.6 | 79.6 | 405.4 | n/a | 0.4 | 3.9 | n/a | 0.8 | 0.1 | 1.3 | 1.5 | 0.9 | 58.2 | 0.5 | 686 | 172 |
| Calories (kj) | 182.6 | 153.5 | 137.6 | 53.6 | 18.7 | 6.7 | 332.9 | 1,695.4 | n/a | 1.9 | 16.5 | n/a | 3.5 | 0.4 | 5.5 | 6.4 | 3.7 | 243.8 | 1.9 | 2,865 | 716 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 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 | 0 | 0 |
| Carbohydrates (g) | 10.3 | 7.2 | 7.2 | 2.4 | 1.0 | 0.4 | 0.0 | 72.8 | n/a | 0.1 | 0.5 | n/a | 0.2 | 0.0 | 0.4 | 0.1 | 0.2 | 9.7 | 0.1 | 112 | 28 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.8 | 0.0 | 6 | 1 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 1.9 | 2.5 | 2.2 | 1.3 | 0.1 | 0.0 | 0.0 | 26.7 | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 35 | 9 |
| Folate (mcg) | 20.9 | 54.7 | 27.9 | 28.8 | 0.1 | 0.2 | 0.0 | 457.6 | n/a | 0.4 | 0.1 | n/a | 0.8 | 0.0 | 0.2 | 0.2 | 0.3 | n/a | 1.2 | 594 | 148 |
| Folate, DFE (mcg) | 20.9 | 54.7 | 27.9 | 28.8 | 0.1 | 0.2 | 0.0 | 457.6 | n/a | 0.4 | 0.1 | n/a | 0.8 | 0.0 | 0.2 | 0.2 | 0.3 | n/a | 1.2 | 594 | 148 |
| Folate, food (mcg) | 20.9 | 54.7 | 27.9 | 28.8 | 0.1 | 0.2 | 0.0 | 457.6 | n/a | 0.4 | 0.1 | n/a | 0.8 | 0.0 | 0.2 | 0.2 | 0.3 | n/a | 1.2 | 594 | 148 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose (g) | 1.4 | 2.7 | 2.5 | 0.4 | 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 | n/a | n/a | 7 | 2 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | 0.5 | 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 | n/a | n/a | 1 | 0 |
| Glucose (dextrose) (g) | 2.2 | 2.3 | 2.3 | 0.4 | 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 | n/a | n/a | 7 | 2 |
| Glutamic acid (g) | 0.3 | 0.3 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 4.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Hydroxyproline | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.5 | 0.5 | 0.2 | 0.1 | 0.0 | 0.1 | 6.5 | n/a | 0.1 | 0.7 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Lactose (g) | 0.0 | 0.0 | 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 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Magnesium (mg) | 11.0 | 14.3 | 20.5 | 8.8 | 0.8 | 0.9 | 0.0 | 215.0 | n/a | 0.5 | 3.8 | n/a | 2.1 | 0.2 | 0.7 | 0.5 | 0.7 | n/a | 0.5 | 280 | 70 |
| Maltose (g) | 0.0 | 0.0 | 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 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 1.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 2 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 6.6 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 7 | 2 |
| Niacin (mg) | 0.1 | 1.2 | 1.1 | 0.3 | 0.0 | 0.0 | 0.0 | 1.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4 | 1 |
| Pantothenic acid (mg) | 0.1 | 0.4 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Phosphorus (mg) | 31.9 | 30.9 | 44.6 | 19.2 | 4.6 | 0.7 | 0.0 | 430.0 | n/a | 0.2 | 5.2 | n/a | 1.4 | 0.1 | 0.6 | 0.6 | 0.3 | 74.2 | 1.0 | 646 | 161 |
| Phytosterols (mg) | 16.5 | n/a | 13.0 | 4.8 | n/a | 0.3 | 19.9 | n/a | n/a | 0.3 | 0.7 | n/a | n/a | n/a | 0.3 | 0.2 | 0.7 | n/a | 0.1 | 57 | 14 |
| Polyunsaturated Fat (g) | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.9 | 0.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
| Potassium (mg) | 160.6 | 251.1 | 440.8 | 208.0 | 12.0 | 8.3 | 0.1 | 1,090.4 | n/a | 2.1 | 18.8 | n/a | 13.4 | 0.6 | 5.2 | 1.0 | 3.0 | 140.2 | 10.4 | 2,366 | 592 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Protein (g) | 1.2 | 1.2 | 1.6 | 0.6 | 0.2 | 0.0 | 0.0 | 27.2 | n/a | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | 0.0 | 35 | 9 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 2 | 1 |
| Selenium (mcg) | 0.6 | 0.1 | 0.0 | 0.3 | 0.4 | 0.0 | 0.0 | 3.7 | n/a | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
| Serine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sodium (mg) | 4.4 | 4.8 | 9.3 | 64.0 | 0.5 | 0.3 | 0.2 | 3.1 | n/a | 0.0 | 1.8 | n/a | 0.6 | 0.0 | 0.4 | 0.0 | 0.7 | 46.1 | 0.9 | 137 | 34 |
| Starch (g) | 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 | n/a | n/a | n/a | 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 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Sucrose (g) | 1.1 | 0.0 | 0.0 | 0.1 | 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 | n/a | n/a | 1 | 0 |
| Sugar (g) | 4.7 | 5.0 | 4.9 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 4.6 | 0.0 | 21 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 1.9 | 1.0 | 0.2 | 0.0 | 0.0 | 1.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 5 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.2 | 0.2 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 0.1 | 0.4 | 0.4 | 0.1 | 0.0 | 0.0 | 9.0 | 1.7 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.8 | 0.0 | 13 | 3 |
| Trans-monoenoic Fat | 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 | 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 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 2.2 | 3,725.9 | 1,549.4 | 359.2 | 0.3 | 0.0 | 0.0 | 18.4 | n/a | 2.8 | 13.3 | n/a | 17.6 | 4.8 | 2.7 | 0.3 | 1.5 | 434.6 | 135.0 | 6,268 | 1,567 |
| Vitamin A, RAE (mcg) | 0.0 | 186.8 | 78.1 | 17.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.7 | n/a | 0.9 | 0.2 | 0.1 | 0.0 | 0.1 | n/a | 6.7 | 291 | 73 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Vitamin C (mg) | 8.1 | 152.0 | 25.5 | 2.5 | 0.9 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 1.7 | 0.2 | 0.2 | 0.0 | 0.2 | 0.8 | 0.5 | 193 | 48 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Water (g) | 98.0 | 109.7 | 175.8 | 76.3 | 1.8 | 1.6 | 0.0 | 201.9 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 49.7 | 1.8 | 717 | 179 |
| Zinc (mg) | 0.2 | 0.3 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 3.4 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4 | 1 |
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