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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3/4 cup (92g) yellow cornmeal |
1/4 cup (31g) all-purpose flour |
2 tablespoons (15g) all-purpose flour |
1/2 teaspoon (2g) baking soda |
1/2 teaspoon (3g) salt |
1 cup (245g) buttermilk |
2 (100g) eggs |
6 tablespoons (87g) cream cheese |
2 ears (180g) fresh corn |
2/3 cup (0g) smoked ham |
1/2 cup (24g) fresh chives |
15 ounces (307g) black beans |
2 tablespoons (32g) balsamic vinegar |
1 (3g) garlic cloves |
1 teaspoon (4g) sugar |
1/4 teaspoon (1g) black pepper |
1 to taste (0g) sour cream |
1 to taste (0g) tomatoes |
Total | 1 serving | |
| Alanine (g) | 0.6 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.7 | 0.2 | 0.5 | n/a | 0.0 | 1.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.4 | 0.1 | 0.1 | n/a | 0.0 | 0.3 | 0.8 | 0.2 | 0.2 | n/a | 0.1 | 1.7 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 4 | 0 |
| Ash (g) | 1.0 | 0.1 | 0.1 | 0.8 | 3.0 | 2.2 | 1.1 | 1.1 | 1.1 | n/a | 0.2 | 3.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 15 | 2 |
| Aspartic acid (g) | 0.5 | 0.1 | 0.1 | n/a | 0.0 | 0.6 | 1.3 | 0.4 | 0.4 | n/a | 0.1 | 3.3 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 7 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 5.5 | 4.7 | 2.2 | 0.0 | 0.7 | 284.2 | 56.0 | 85.3 | 3.6 | n/a | 22.1 | 82.9 | 8.6 | 5.4 | 0.0 | 2.5 | n/a | n/a | 564 | 70 |
| Calories | 331.2 | 113.8 | 54.6 | 0.0 | 0.0 | 98.0 | 143.0 | 297.5 | 154.8 | n/a | 7.2 | 405.4 | 28.2 | 4.5 | 16.3 | 1.4 | n/a | n/a | 1,656 | 207 |
| Calories (kj) | 1,386.2 | 475.9 | 228.4 | 0.0 | 0.0 | 414.1 | 599.0 | 1,245.0 | 644.4 | n/a | 30.2 | 1,695.4 | 118.1 | 18.7 | 68.0 | 6.0 | n/a | n/a | 6,929 | 866 |
| Carbohydrates (g) | 70.4 | 23.8 | 11.4 | 0.0 | 0.0 | 11.7 | 0.7 | 3.5 | 34.2 | n/a | 1.0 | 72.8 | 5.4 | 1.0 | 4.2 | 0.4 | n/a | n/a | 241 | 30 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.8 | 372.0 | 95.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 478 | 60 |
| Copper (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Cystine (g) | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 6.7 | 0.8 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | n/a | 0.6 | 26.7 | n/a | 0.1 | 0.0 | 0.1 | n/a | n/a | 40 | 5 |
| Folate (mcg) | 22.9 | 8.1 | 3.9 | 0.0 | 0.0 | 12.3 | 47.0 | 9.6 | 82.8 | n/a | 25.2 | 457.6 | n/a | 0.1 | 0.0 | 0.1 | n/a | n/a | 670 | 84 |
| Folate, DFE (mcg) | 22.9 | 8.1 | 3.9 | 0.0 | 0.0 | 12.3 | 47.0 | 9.6 | 82.8 | n/a | 25.2 | 457.6 | n/a | 0.1 | 0.0 | 0.1 | n/a | n/a | 670 | 84 |
| Folate, food (mcg) | 22.9 | 8.1 | 3.9 | 0.0 | 0.0 | 12.3 | 47.0 | 9.6 | 82.8 | n/a | 25.2 | 457.6 | n/a | 0.1 | 0.0 | 0.1 | n/a | n/a | 670 | 84 |
| Folic acid (mcg) | 0.0 | 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 | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.4 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 2.4 | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
| Glutamic acid (g) | 1.4 | 1.1 | 0.5 | n/a | 0.0 | 1.6 | 1.7 | 1.1 | 1.1 | n/a | 0.2 | 4.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 13 | 2 |
| Glycine (g) | 0.3 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.4 | 0.1 | 0.2 | n/a | 0.0 | 1.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Histidine (g) | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 0.3 | 0.2 | 0.2 | n/a | 0.0 | 0.8 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Hydroxyproline | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 3.2 | 0.4 | 0.2 | 0.0 | 0.0 | 0.1 | 1.8 | 0.3 | 0.9 | n/a | 0.4 | 6.5 | 0.2 | 0.1 | 0.0 | 0.1 | n/a | n/a | 14 | 2 |
| Isoleucine (g) | 0.3 | 0.1 | 0.1 | n/a | 0.0 | 0.5 | 0.7 | 0.3 | 0.2 | n/a | 0.0 | 1.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 2.8 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
| Leucine (g) | 0.9 | 0.2 | 0.1 | n/a | 0.0 | 0.8 | 1.1 | 0.6 | 0.6 | n/a | 0.0 | 2.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 7 | 1 |
| Lysine (g) | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.7 | 0.9 | 0.5 | 0.2 | n/a | 0.0 | 1.9 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Magnesium (mg) | 116.2 | 6.9 | 3.3 | 0.0 | 0.0 | 27.0 | 12.0 | 7.8 | 66.6 | n/a | 10.1 | 215.0 | 3.8 | 0.8 | 0.0 | 1.0 | n/a | n/a | 470 | 59 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 1.4 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | 3 | 0 |
| Methionine (g) | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 0.4 | 0.2 | 0.1 | n/a | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 3.7 | 7.5 | 0.6 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 13 | 2 |
| Niacin (mg) | 3.3 | 0.4 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 3.1 | n/a | 0.2 | 1.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 9 | 1 |
| Pantothenic acid (mg) | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.7 | 1.5 | 0.5 | 1.4 | n/a | 0.1 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 6 | 1 |
| Phenylalanine (g) | 0.4 | 0.2 | 0.1 | n/a | 0.0 | 0.4 | 0.7 | 0.3 | 0.3 | n/a | 0.0 | 1.5 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 4 | 0 |
| Phosphorus (mg) | 220.5 | 33.8 | 16.2 | 0.0 | 0.0 | 218.1 | 198.0 | 92.2 | 160.2 | n/a | 13.9 | 430.0 | 6.1 | 4.6 | 0.0 | 0.9 | n/a | n/a | 1,394 | 174 |
| Phytosterols | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2.2 | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | 3 | 0 |
| Polyunsaturated Fat (g) | 1.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 1.9 | 1.3 | 1.0 | n/a | 0.1 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 7 | 1 |
| Potassium (mg) | 262.6 | 33.4 | 16.0 | 0.0 | 0.2 | 370.0 | 138.0 | 120.1 | 486.0 | n/a | 71.0 | 1,090.4 | 35.8 | 12.0 | 0.1 | 7.6 | n/a | n/a | 2,643 | 330 |
| Proline (g) | 0.6 | 0.4 | 0.2 | n/a | 0.0 | 0.8 | 0.5 | 0.6 | 0.5 | n/a | 0.1 | 1.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Protein (g) | 7.4 | 3.2 | 1.5 | 0.0 | 0.0 | 8.1 | 12.6 | 5.2 | 5.8 | n/a | 0.8 | 27.2 | 0.2 | 0.2 | 0.0 | 0.1 | n/a | n/a | 72 | 9 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 31.9 | 160.0 | 312.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 504 | 63 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.5 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 3.1 | 16.8 | 0.3 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 23 | 3 |
| Selenium (mcg) | 14.2 | 10.6 | 5.1 | 0.0 | 0.0 | 4.9 | 30.7 | 2.1 | 1.1 | n/a | 0.2 | 3.7 | n/a | 0.4 | 0.0 | 0.0 | n/a | n/a | 73 | 9 |
| Serine (g) | 0.4 | 0.2 | 0.1 | n/a | 0.0 | 0.4 | 1.0 | 0.3 | 0.3 | n/a | 0.0 | 1.5 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Sodium (mg) | 32.0 | 0.6 | 0.3 | 629.3 | 1,162.7 | 257.3 | 142.0 | 279.3 | 27.0 | n/a | 0.7 | 3.1 | 7.4 | 0.5 | 0.0 | 0.1 | n/a | n/a | 2,542 | 318 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 4.2 | 0.0 | n/a | n/a | 4 | 1 |
| Sugar (g) | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 11.7 | 0.4 | 2.8 | 5.8 | n/a | 0.4 | n/a | 4.8 | 0.0 | 4.2 | 0.0 | n/a | n/a | 31 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Threonine (g) | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.4 | 0.6 | 0.2 | 0.2 | n/a | 0.0 | 1.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 0.3 | 0.1 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.7 | n/a | n/a | n/a | n/a | 0.1 | 0.5 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Total Fat (g) | 3.3 | 0.3 | 0.1 | 0.0 | 0.0 | 2.2 | 9.5 | 29.8 | 2.1 | n/a | 0.2 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 49 | 6 |
| Trans-monoenoic Fat | 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 | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.5 | 0.3 | 0.2 | n/a | 0.0 | 0.8 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Valine (g) | 0.4 | 0.1 | 0.1 | n/a | 0.0 | 0.6 | 0.9 | 0.3 | 0.3 | n/a | 0.0 | 1.4 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 195.8 | 0.0 | 0.0 | 0.0 | 0.0 | 115.2 | 540.0 | 1,168.4 | 1.8 | n/a | 1,044.7 | 18.4 | 0.0 | 0.3 | 0.0 | 3.1 | n/a | n/a | 3,088 | 386 |
| Vitamin A, RAE (mcg) | 10.1 | 0.0 | 0.0 | 0.0 | 0.0 | 34.3 | 160.0 | 318.4 | 0.0 | n/a | 52.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 575 | 72 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.9 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Vitamin B-6 (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | 12.2 | n/a | 13.9 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | n/a | n/a | 30 | 4 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 82.0 | 21.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 106 | 13 |
| Water (g) | 9.4 | 3.7 | 1.8 | 0.0 | 0.0 | 220.8 | 76.2 | 47.4 | 136.7 | n/a | 21.8 | 201.9 | 24.5 | 1.8 | 0.0 | 0.1 | n/a | n/a | 746 | 93 |
| Zinc (mg) | 1.7 | 0.2 | 0.1 | 0.0 | 0.0 | 1.0 | 1.3 | 0.4 | 0.8 | n/a | 0.1 | 3.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 9 | 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.