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.
|
3 teaspoons (14g) canola oil |
14 ounces (397g) tofu |
1 1/2 teaspoons (4g) chili powder |
1 teaspoon (2g) ground cumin |
1/2 teaspoon (3g) salt |
1 small (118g) zucchini |
3/4 cup (124g) frozen corn |
4 (60g) scallions |
1/2 cup (57g) monterey jack cheese |
1/2 cup (130g) salsa |
1/4 cup (4g) fresh cilantro |
Total | 1 serving | |
| Alanine | n/a | 1.1 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 0.4 | n/a | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 1.7 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | 0.5 | n/a | n/a | 3 | 1 |
| Ash (g) | 0.0 | 2.8 | 0.5 | 0.2 | 3.0 | 0.7 | 0.6 | 0.5 | 2.0 | 2.8 | 0.1 | 13 | 3 |
| Aspartic acid | n/a | 2.9 | 0.1 | n/a | 0.0 | 0.2 | 0.3 | 0.1 | 0.9 | n/a | n/a | 4 | 1 |
| Beta-sitosterol (mg) | 55.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 56 | 14 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.0 | 440.6 | 13.4 | 19.6 | 0.7 | 18.9 | 5.0 | 43.2 | 421.5 | 35.0 | 2.7 | 1,000 | 250 |
| Calories | 119.3 | 242.1 | 11.4 | 7.9 | 0.0 | 20.1 | 108.9 | 19.2 | 210.7 | 35.0 | 0.9 | 776 | 194 |
| Calories (kj) | 499.4 | 1,012.2 | 47.7 | 32.9 | 0.0 | 82.6 | 456.6 | 81.0 | 882.5 | 148.9 | 3.8 | 3,248 | 812 |
| Campesterol (mg) | 32.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 33 | 8 |
| Carbohydrates (g) | 0.0 | 7.1 | 2.0 | 0.9 | 0.0 | 3.7 | 25.8 | 4.4 | 0.4 | 8.1 | 0.1 | 53 | 13 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 50.3 | 0.0 | 0.0 | 50 | 13 |
| Copper (mg) | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Cystine | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 0.0 | 0.8 | 1.4 | 0.2 | 0.0 | 1.2 | 3.0 | 1.6 | 0.0 | 2.1 | 0.1 | 10 | 3 |
| Folate (mcg) | 0.0 | 174.6 | 1.1 | 0.2 | 0.0 | 28.3 | 44.6 | 38.4 | 10.2 | 5.2 | 2.5 | 305 | 76 |
| Folate, DFE (mcg) | 0.0 | 174.6 | 1.1 | 0.2 | 0.0 | 28.3 | 44.6 | 38.4 | 10.2 | 5.2 | 2.5 | 305 | 76 |
| Folate, food (mcg) | 0.0 | 174.6 | 1.1 | 0.2 | 0.0 | 28.3 | 44.6 | 38.4 | 10.2 | 5.2 | 2.5 | 305 | 76 |
| 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 |
| Fructose | n/a | n/a | 0.2 | n/a | n/a | 1.6 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.1 | n/a | n/a | 1.3 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid | n/a | 4.5 | 0.1 | n/a | 0.0 | 0.2 | 0.7 | 0.2 | 3.4 | n/a | n/a | 9 | 2 |
| Glycine | n/a | 1.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | n/a | n/a | 2 | 0 |
| Histidine | n/a | 0.8 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | n/a | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 4.4 | 0.7 | 1.4 | 0.0 | 0.4 | 0.5 | 0.9 | 0.4 | 0.6 | 0.1 | 9 | 2 |
| Isoleucine | n/a | 1.3 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.9 | n/a | n/a | 2 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 2.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 0.1 | 1.3 | n/a | n/a | 4 | 1 |
| Lysine | n/a | 1.7 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | 1.2 | n/a | n/a | 3 | 1 |
| Magnesium (mg) | 0.0 | 107.2 | 6.0 | 7.7 | 0.0 | 21.2 | 22.3 | 12.0 | 15.3 | 19.4 | 1.0 | 212 | 53 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 1.5 | 0.1 | 0.1 | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 2 | 1 |
| Methionine | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 8.5 | 3.2 | 0.1 | 0.3 | 0.0 | 0.0 | 0.3 | 0.0 | 4.9 | 0.0 | 0.0 | 17 | 4 |
| Niacin (mg) | 0.0 | 2.1 | 0.5 | 0.1 | 0.0 | 0.5 | 2.1 | 0.3 | 0.1 | 0.1 | 0.0 | 6 | 1 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Phenylalanine | n/a | 1.3 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.7 | n/a | n/a | 2 | 1 |
| Phosphorus (mg) | 0.0 | 365.2 | 12.2 | 10.5 | 0.0 | 44.8 | 85.4 | 22.2 | 250.9 | 40.1 | 1.9 | 833 | 208 |
| Phytosterols | n/a | n/a | 3.4 | 1.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | 5 | 1 |
| Polyunsaturated Fat (g) | 3.8 | 8.3 | 0.3 | 0.1 | 0.0 | 0.1 | 0.5 | 0.0 | 0.5 | 0.1 | 0.0 | 14 | 3 |
| Potassium (mg) | 0.0 | 476.3 | 79.0 | 37.5 | 0.2 | 308.0 | 259.9 | 165.6 | 45.8 | 384.6 | 20.8 | 1,778 | 444 |
| Proline | n/a | 1.4 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 1.6 | n/a | n/a | 3 | 1 |
| Protein (g) | 0.0 | 26.0 | 0.5 | 0.4 | 0.0 | 1.4 | 3.7 | 1.1 | 13.8 | 2.0 | 0.1 | 49 | 12 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 108.5 | 0.0 | 0.0 | 108 | 27 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 1.0 | 2.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 10.8 | 0.0 | 0.0 | 14 | 4 |
| Selenium (mcg) | 0.0 | 35.3 | 0.8 | 0.1 | 0.0 | 0.2 | 0.9 | 0.4 | 8.2 | 1.2 | 0.0 | 47 | 12 |
| Serine | n/a | 1.2 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.8 | n/a | n/a | 2 | 1 |
| Sodium (mg) | 0.0 | 31.8 | 66.4 | 3.5 | 1,162.7 | 9.4 | 3.7 | 9.6 | 302.8 | 777.0 | 1.8 | 2,369 | 592 |
| Starch | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2.1 | n/a | 2 | 1 |
| Stigmasterol (mg) | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 1 | 0 |
| Sucrose | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.0 | 2.8 | 0.3 | 0.0 | 0.0 | 3.0 | n/a | 1.4 | 0.3 | 4.0 | 0.0 | 12 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Threonine | n/a | 1.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 2.4 | 0.0 | 1.5 | 0.1 | 0.0 | 0.1 | n/a | 0.3 | 0.1 | 1.5 | 0.1 | 6 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 3.7 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Total Fat (g) | 13.5 | 14.6 | 0.6 | 0.5 | 0.0 | 0.4 | 1.0 | 0.1 | 17.1 | 0.2 | 0.0 | 48 | 12 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 1 | 0 |
| Tyrosine | n/a | 0.9 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | n/a | n/a | 2 | 0 |
| Valine | n/a | 1.3 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.9 | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 27.8 | 1,200.8 | 26.7 | 0.0 | 236.0 | 0.0 | 598.2 | 434.5 | 378.1 | 269.9 | 3,172 | 793 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 60.1 | 1.3 | 0.0 | 11.8 | 0.0 | 30.0 | 111.9 | 19.4 | 13.5 | 248 | 62 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.8 | 0.0 | 0.2 | 0.0 | 21.1 | 7.9 | 11.3 | 0.0 | 2.5 | 1.1 | 45 | 11 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.4 | 0.0 | 0.0 | 12 | 3 |
| Water (g) | 0.0 | 346.4 | 0.4 | 0.2 | 0.0 | 111.9 | 92.7 | 53.9 | 23.2 | 116.4 | 3.7 | 749 | 187 |
| Zinc (mg) | 0.0 | 2.5 | 0.2 | 0.1 | 0.0 | 0.4 | 0.5 | 0.2 | 1.7 | 0.5 | 0.0 | 6 | 2 |
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.