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 cup (170g) quinoa |
1 cup (180g) tomatoes |
15 ounces (307g) black beans |
1 cup (149g) bell peppers |
1/4 cup (25g) scallions |
8 ounces (227g) corn |
1 (301g) seedless cucumber |
1/4 cup (4g) cilantro |
1/4 cup (54g) olive oil |
3 tablespoons (45g) lime juice |
1 teaspoon (2g) cumin |
1 teaspoon (0g) coriander |
2 teaspoons (5g) chili powder |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine (g) | 1.0 | 0.0 | 1.1 | 0.1 | 0.0 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Alcohol | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 1.9 | 0.0 | 1.7 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 4 | 1 |
| Ash (g) | 4.0 | 0.9 | 3.5 | 0.6 | 0.2 | 1.6 | 1.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.6 | n/a | 13 | 2 |
| Aspartic acid (g) | 1.9 | 0.2 | 3.3 | 0.3 | 0.0 | 0.6 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | 7 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Caffeine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 79.9 | 18.0 | 82.9 | 14.9 | 18.0 | 6.8 | 48.2 | 2.7 | 0.5 | 6.4 | 19.6 | 0.2 | 17.8 | n/a | 316 | 39 |
| Calories | 625.6 | 32.4 | 405.4 | 29.8 | 8.0 | 217.7 | 45.2 | 0.9 | 477.4 | 11.3 | 7.9 | 0.1 | 15.2 | n/a | 1,877 | 235 |
| Calories (kj) | 2,616.3 | 133.2 | 1,695.4 | 125.2 | 33.8 | 909.5 | 195.7 | 3.8 | 1,997.5 | 47.2 | 32.9 | 0.3 | 63.7 | n/a | 7,854 | 982 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 109.1 | 7.0 | 72.8 | 6.9 | 1.8 | 47.6 | 10.9 | 0.1 | 0.0 | 3.8 | 0.9 | 0.0 | 2.7 | n/a | 264 | 33 |
| 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 | n/a | 0 | 0 |
| Copper (mg) | 1.0 | 0.1 | 0.6 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 2 | 0 |
| Cystine (g) | 0.3 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 11.9 | 2.2 | 26.7 | 2.5 | 0.7 | 5.4 | 1.5 | 0.1 | 0.0 | 0.2 | 0.2 | 0.0 | 1.9 | n/a | 53 | 7 |
| Folate (mcg) | 312.8 | 27.0 | 457.6 | 14.9 | 16.0 | 52.2 | 21.1 | 2.5 | 0.0 | 4.5 | 0.2 | 0.2 | 1.5 | n/a | 911 | 114 |
| Folate, DFE (mcg) | 312.8 | 27.0 | 457.6 | 14.9 | 16.0 | 52.2 | 21.1 | 2.5 | 0.0 | 4.5 | 0.2 | 0.2 | 1.5 | n/a | 911 | 114 |
| Folate, food (mcg) | 312.8 | 27.0 | 457.6 | 14.9 | 16.0 | 52.2 | 21.1 | 2.5 | 0.0 | 4.5 | 0.2 | 0.2 | 1.5 | n/a | 911 | 114 |
| 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 | n/a | 0 | 0 |
| Fructose | n/a | 2.5 | n/a | 1.7 | n/a | 1.8 | 2.6 | n/a | n/a | 0.3 | n/a | n/a | 0.2 | n/a | 9 | 1 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.3 | n/a | 1.7 | n/a | 1.9 | 2.3 | n/a | n/a | 0.3 | n/a | n/a | 0.1 | n/a | 9 | 1 |
| Glutamic acid (g) | 3.2 | 0.8 | 4.1 | 0.3 | 0.1 | 1.5 | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 11 | 1 |
| Glycine (g) | 1.2 | 0.0 | 1.1 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Histidine (g) | 0.7 | 0.0 | 0.8 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Hydroxyproline | 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 | n/a | 0 | 0 |
| Iron (mg) | 7.8 | 0.5 | 6.5 | 0.5 | 0.4 | 1.0 | 0.8 | 0.1 | 0.3 | 0.0 | 1.4 | 0.0 | 0.9 | n/a | 20 | 3 |
| Isoleucine (g) | 0.9 | 0.0 | 1.2 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 1.4 | 0.0 | 2.2 | 0.1 | 0.0 | 0.8 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 5 | 1 |
| Lysine (g) | 1.3 | 0.0 | 1.9 | 0.1 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 4 | 0 |
| Magnesium (mg) | 334.9 | 19.8 | 215.0 | 14.9 | 5.0 | 59.0 | 39.1 | 1.0 | 0.0 | 3.6 | 7.7 | 0.1 | 8.0 | n/a | 708 | 89 |
| Maltose | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 3.5 | 0.2 | 1.4 | 0.2 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 6 | 1 |
| Methionine (g) | 0.5 | 0.0 | 0.4 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 2.7 | 0.1 | 0.1 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 39.4 | 0.0 | 0.3 | 0.0 | 0.2 | n/a | 44 | 5 |
| Niacin (mg) | 2.6 | 1.1 | 1.6 | 0.7 | 0.1 | 3.8 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.6 | n/a | 11 | 1 |
| Pantothenic acid (mg) | 1.3 | 0.2 | 0.7 | 0.1 | 0.0 | 1.8 | 0.8 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 5 | 1 |
| Phenylalanine (g) | 1.0 | 0.0 | 1.5 | 0.1 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Phosphorus (mg) | 776.9 | 43.2 | 430.0 | 29.8 | 9.3 | 174.6 | 72.2 | 1.9 | 0.0 | 6.4 | 10.5 | 0.2 | 16.2 | n/a | 1,571 | 196 |
| Phytosterols | n/a | 12.6 | n/a | 13.4 | n/a | n/a | 42.1 | 0.2 | 119.3 | n/a | 1.4 | 0.0 | 4.5 | n/a | 194 | 24 |
| Polyunsaturated Fat (g) | 5.6 | 0.1 | 0.7 | 0.1 | 0.0 | 1.4 | 0.1 | 0.0 | 5.7 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 14 | 2 |
| Potassium (mg) | 957.1 | 426.6 | 1,090.4 | 260.8 | 69.0 | 494.5 | 442.5 | 20.8 | 0.5 | 53.1 | 37.5 | 1.7 | 105.3 | n/a | 3,960 | 495 |
| Proline (g) | 1.3 | 0.0 | 1.2 | 0.0 | 0.0 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 3 | 0 |
| Protein (g) | 24.0 | 1.6 | 27.2 | 1.3 | 0.5 | 7.7 | 2.0 | 0.1 | 0.0 | 0.2 | 0.4 | 0.0 | 0.7 | n/a | 66 | 8 |
| 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 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1 | 0 |
| Saturated Fat (g) | 1.2 | 0.1 | 0.4 | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | 7.5 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 10 | 1 |
| Selenium (mcg) | 14.5 | 0.0 | 3.7 | 0.0 | 0.2 | 0.5 | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.1 | n/a | 21 | 3 |
| Serine (g) | 1.0 | 0.0 | 1.5 | 0.1 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Sodium (mg) | 8.5 | 9.0 | 3.1 | 4.5 | 4.0 | 2.3 | 6.0 | 1.8 | 1.1 | 0.9 | 3.5 | 0.1 | 88.6 | n/a | 133 | 17 |
| Starch (g) | 88.8 | 0.0 | n/a | 0.0 | n/a | 16.3 | 2.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 108 | 13 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.0 | n/a | 0.2 | n/a | 6.2 | 0.1 | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | 7 | 1 |
| Sugar | n/a | 4.7 | n/a | 3.6 | 0.6 | 10.3 | 5.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.4 | n/a | 25 | 3 |
| Theobromine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.1 | 0.7 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Threonine (g) | 0.7 | 0.0 | 1.1 | 0.1 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 4.1 | 1.0 | n/a | 0.6 | 0.1 | 0.2 | 0.1 | 0.1 | 7.7 | 0.1 | 0.1 | 0.0 | 2.1 | n/a | 16 | 2 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 7.7 | 0.2 | n/a | 0.0 | n/a | 0.4 | 0.1 | n/a | 0.4 | 0.0 | n/a | n/a | 0.2 | n/a | 9 | 1 |
| Total Fat (g) | 10.3 | 0.4 | 1.7 | 0.3 | 0.0 | 3.4 | 0.3 | 0.0 | 54.0 | 0.0 | 0.5 | 0.0 | 0.8 | n/a | 72 | 9 |
| 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 | n/a | 0.0 | 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 | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.0 | 0.8 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Valine (g) | 1.0 | 0.0 | 1.4 | 0.1 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 23.8 | 1,499.4 | 18.4 | 551.3 | 249.3 | 596.5 | 316.1 | 269.9 | 0.0 | 22.7 | 26.7 | 21.6 | 1,601.1 | n/a | 5,197 | 650 |
| Vitamin A, RAE (mcg) | 1.7 | 75.6 | 0.0 | 26.8 | 12.5 | 29.5 | 15.1 | 13.5 | 0.0 | 0.9 | 1.3 | 1.1 | 80.1 | n/a | 258 | 32 |
| 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 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.8 | 0.1 | 0.2 | 0.3 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 2 | 0 |
| Vitamin C | n/a | 24.7 | 0.0 | 119.8 | 4.7 | 12.5 | 8.4 | 1.1 | 0.0 | 13.6 | 0.2 | 0.1 | 0.0 | n/a | 185 | 23 |
| 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 | 0 | 0 |
| Water (g) | 22.6 | 170.1 | 201.9 | 139.9 | 22.5 | 166.5 | 286.6 | 3.7 | 0.0 | 41.2 | 0.2 | 0.3 | 0.6 | n/a | 1,056 | 132 |
| Zinc (mg) | 5.3 | 0.3 | 3.4 | 0.2 | 0.1 | 1.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 12 | 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.