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Nutritional Facts: Healthy Black Bean Soup

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.

  2 cups (320g)
diced onions
1 (3g)
minced garlic cloves
2 tablespoons (27g)
extra virgin olive oil
1 teaspoon (2g)
ground cumin
30 ounces (614g)
black beans
1 cup (259g)
chunky salsa
2 tablespoons (30g)
lime juice
2/3 cup (163g)
plain yogurt
Total 1 serving
Alanine (g) 0.1 0.0 0.0 n/a 2.3 n/a 0.0 0.2 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Arginine (g) 0.3 0.0 0.0 n/a 3.4 n/a 0.0 0.2 4 1
Ash (g) 1.1 0.0 0.0 0.2 7.1 5.6 0.1 1.2 15 4
Aspartic acid (g) 0.3 0.0 0.0 n/a 6.6 n/a 0.0 0.4 7 2
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Calcium (mg) 73.6 5.4 0.3 19.6 165.9 69.9 4.2 197.7 537 134
Calories 128.0 4.5 238.7 7.9 810.9 69.9 7.6 99.7 1,367 342
Calories (kj) 531.2 18.7 998.7 32.9 3,390.9 297.9 31.5 420.0 5,722 1,430
Carbohydrates (g) 29.9 1.0 0.0 0.9 145.6 16.2 2.5 7.6 204 51
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 21.2 21 5
Copper (mg) 0.1 0.0 0.0 0.0 1.3 0.3 0.0 0.0 2 0
Cystine (g) 0.0 0.0 0.0 n/a 0.6 n/a 0.0 0.1 1 0
Dietary Fiber (g) 5.4 0.1 0.0 0.2 53.4 4.1 0.1 0.0 63 16
Folate (mcg) 60.8 0.1 0.0 0.2 915.3 10.4 3.0 11.4 1,001 250
Folate, DFE (mcg) 60.8 0.1 0.0 0.2 915.3 10.4 3.0 11.4 1,001 250
Folate, food (mcg) 60.8 0.1 0.0 0.2 915.3 10.4 3.0 11.4 1,001 250
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 4.1 n/a n/a n/a n/a n/a 0.2 n/a 4 1
Galactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 6.3 n/a n/a n/a n/a n/a 0.2 n/a 6 2
Glutamic acid (g) 0.8 0.0 0.0 n/a 8.3 n/a 0.0 1.1 10 3
Glycine (g) 0.1 0.0 0.0 n/a 2.1 n/a 0.0 0.1 2 1
Histidine (g) 0.0 0.0 0.0 n/a 1.5 n/a 0.0 0.1 2 0
Iron (mg) 0.7 0.1 0.2 1.4 12.9 1.2 0.0 0.1 16 4
Isoleucine (g) 0.0 0.0 0.0 n/a 2.4 n/a 0.0 0.3 3 1
Lactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
Leucine (g) 0.1 0.0 0.0 n/a 4.3 n/a 0.0 0.6 5 1
Lysine (g) 0.1 0.0 0.0 n/a 3.7 n/a 0.0 0.5 4 1
Magnesium (mg) 32.0 0.8 0.0 7.7 430.0 38.9 2.4 19.6 531 133
Maltose (g) 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.4 0.1 0.0 0.1 2.7 0.3 0.0 0.0 4 1
Methionine (g) 0.0 0.0 0.0 n/a 0.8 n/a 0.0 0.2 1 0
Monounsaturated Fat (g) 0.0 0.0 19.7 0.3 0.3 0.1 0.0 1.5 22 5
Niacin (mg) 0.4 0.0 0.0 0.1 3.1 0.2 0.0 0.1 4 1
Pantothenic acid (mg) 0.4 0.0 0.0 n/a 1.5 0.0 0.0 0.6 3 1
Phenylalanine (g) 0.1 0.0 0.0 n/a 2.9 n/a 0.0 0.3 3 1
Phosphorus (mg) 92.8 4.6 0.0 10.5 860.0 80.3 4.2 155.2 1,208 302
Phytosterols (mg) 48.0 n/a 59.7 1.4 n/a n/a n/a n/a 109 27
Polyunsaturated Fat (g) 0.1 0.0 2.8 0.1 1.4 0.3 0.0 0.2 5 1
Potassium (mg) 467.2 12.0 0.3 37.5 2,180.7 769.2 35.4 253.3 3,756 939
Proline (g) 0.0 0.0 0.0 n/a 2.3 n/a 0.0 0.7 3 1
Protein (g) 3.5 0.2 0.0 0.4 54.4 4.0 0.1 5.7 68 17
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 44.1 44 11
Riboflavin (mg) 0.1 0.0 0.0 0.0 0.4 0.1 0.0 0.2 1 0
Saturated Fat (g) 0.1 0.0 3.7 0.0 0.9 0.1 0.0 3.4 8 2
Selenium (mcg) 1.6 0.4 0.0 0.1 7.4 2.3 0.0 3.6 15 4
Serine (g) 0.1 0.0 0.0 n/a 3.0 n/a 0.0 0.4 3 1
Sodium (mg) 12.8 0.5 0.5 3.5 6.1 1,554.0 0.6 75.2 1,653 413
Starch (g) 0.0 n/a n/a n/a n/a 4.1 0.0 n/a 4 1
Sucrose (g) 3.2 n/a n/a n/a n/a n/a 0.1 n/a 3 1
Sugar (g) 13.6 0.0 0.0 0.0 n/a 7.9 0.5 7.6 30 7
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.0 0.0 0.0 1.5 0.1 0.0 0.0 2 0
Threonine (g) 0.1 0.0 0.0 n/a 2.3 n/a 0.0 0.2 3 1
Tocopherol, alpha (mg) 0.1 0.0 3.9 0.1 n/a 3.1 0.1 0.1 7 2
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a 0.2 n/a n/a n/a 0.0 n/a 0 0
Total Fat (g) 0.3 0.0 27.0 0.5 3.3 0.4 0.0 5.3 37 9
Tryptophan (g) 0.0 0.0 0.0 n/a 0.6 n/a 0.0 0.0 1 0
Tyrosine (g) 0.0 0.0 0.0 n/a 1.5 n/a 0.0 0.3 2 0
Valine (g) 0.1 0.0 0.0 n/a 2.9 n/a 0.0 0.5 3 1
Vitamin A, IU (IU) 6.4 0.3 0.0 26.7 36.9 756.3 15.1 161.8 1,003 251
Vitamin A, RAE (mcg) 0.0 0.0 0.0 1.3 0.0 38.9 0.6 44.1 85 21
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.6 1 0
Vitamin B-6 (mg) 0.4 0.0 0.0 0.0 0.4 0.5 0.0 0.1 1 0
Vitamin C (mg) 23.7 0.9 0.0 0.2 0.0 4.9 9.1 0.8 40 10
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.3 3 1
Water (g) 285.2 1.8 0.0 0.2 403.8 232.8 27.5 143.6 1,095 274
Zinc (mg) 0.5 0.0 0.0 0.1 6.9 1.0 0.0 1.0 10 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.

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