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Nutritional Facts: Colombian Tamales

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 (282g)
chicken thighs
6 (0g)
pork ribs
3 bunches (360g)
green onions
6 (18g)
garlic cloves
1 tablespoon (6g)
ground cumin
2 teaspoons (0g)
sazon goya
2 large (364g)
tomatoes
1/4 cup (4g)
fresh cilantro
1/8 cup (25g)
sugar
1/2 cup (120g)
white vinegar
1 to taste (0g)
salt
1 tablespoon (14g)
olive oil
1/4 cup (61g)
fresh lemon juice
3 cups (342g)
masa harina
2 large (144g)
carrots
1/2 cup (134g)
frozen green peas
2 large (738g)
red potatoes
3 (150g)
hard-boiled eggs
1 to taste (0g)
banana leaves
1 to taste (1g)
string
1 to taste (1g)
aluminum foil
Total 1 serving
Alanine (g) 2.9 n/a 0.3 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 2.4 0.2 0.3 0.4 1.1 n/a n/a n/a 8 1
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Arginine (g) 3.1 n/a 0.5 0.1 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 1.4 0.1 0.6 0.7 1.1 n/a n/a n/a 8 1
Ash (g) 2.3 n/a 2.9 0.3 0.5 n/a 1.8 0.1 0.0 0.2 n/a 0.0 0.1 5.2 1.4 1.0 8.1 1.6 n/a n/a n/a 26 4
Aspartic acid (g) 4.3 n/a 0.6 0.1 n/a n/a 0.5 n/a n/a 0.0 n/a 0.0 n/a 2.0 0.3 0.6 3.3 1.9 n/a n/a n/a 14 2
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 0.1 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
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Calcium (mg) 28.2 n/a 259.2 32.6 55.9 n/a 36.4 2.7 0.3 8.4 n/a 0.1 3.7 465.1 47.5 29.5 73.8 75.0 n/a n/a n/a 1,118 186
Calories 595.0 n/a 115.2 26.8 22.5 n/a 65.5 0.9 96.8 25.1 n/a 119.3 13.4 1,248.3 59.0 103.2 516.6 232.5 n/a n/a n/a 3,240 540
Calories (kj) 2,490.1 n/a 486.0 112.1 94.0 n/a 269.4 3.8 404.5 107.6 n/a 499.4 55.5 5,225.8 249.1 431.5 2,177.1 973.5 n/a n/a n/a 13,579 2,263
Campesterol 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 n/a n/a n/a n/a 0 0
Carbohydrates (g) 0.0 n/a 26.4 6.0 2.7 n/a 14.2 0.1 25.0 1.1 n/a 0.0 4.2 260.9 13.8 18.3 117.3 1.7 n/a n/a n/a 492 82
Cholesterol (mg) 236.9 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 559.5 n/a n/a n/a 796 133
Copper (mg) 0.2 n/a 0.3 0.1 0.1 n/a 0.2 0.0 0.0 0.0 n/a 0.0 0.0 0.6 0.1 0.2 1.0 0.0 n/a n/a n/a 3 0
Cystine (g) 0.7 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.7 0.1 0.0 0.2 0.4 n/a n/a n/a 2 0
Dietary Fiber (g) 0.0 n/a 9.4 0.4 0.6 n/a 4.4 0.1 0.0 0.0 n/a 0.0 0.2 21.9 4.0 6.0 12.5 0.0 n/a n/a n/a 60 10
Folate (mcg) 22.6 n/a 230.4 0.5 0.6 n/a 54.6 2.5 0.0 0.0 n/a 0.0 12.2 714.8 27.4 71.0 132.8 66.0 n/a n/a n/a 1,335 223
Folate, DFE (mcg) 22.6 n/a 230.4 0.5 0.6 n/a 54.6 2.5 0.0 0.0 n/a 0.0 12.2 1,145.7 27.4 71.0 132.8 66.0 n/a n/a n/a 1,766 294
Folate, food (mcg) 22.6 n/a 230.4 0.5 0.6 n/a 54.6 2.5 0.0 0.0 n/a 0.0 12.2 99.2 27.4 71.0 132.8 66.0 n/a n/a n/a 720 120
Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 615.6 0.0 0.0 0.0 0.0 n/a n/a n/a 616 103
Fructose n/a n/a n/a n/a n/a n/a 5.0 n/a 0.0 0.4 n/a n/a 0.7 n/a 0.8 0.3 2.3 n/a n/a n/a n/a 9 2
Galactose n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a n/a 4.6 n/a 0.0 0.1 n/a n/a 0.6 n/a 0.8 0.1 3.0 n/a n/a n/a n/a 9 2
Glutamic acid (g) 7.1 n/a 1.4 0.1 n/a n/a 1.6 n/a n/a 0.0 n/a 0.0 n/a 5.9 0.5 1.0 2.4 2.5 n/a n/a n/a 22 4
Glycine (g) 3.2 n/a 0.3 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 1.2 0.1 0.2 0.4 0.6 n/a n/a n/a 6 1
Histidine (g) 1.4 n/a 0.1 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 1.0 0.1 0.1 0.2 0.4 n/a n/a n/a 3 1
Iron (mg) 2.8 n/a 5.3 0.3 4.0 n/a 1.0 0.1 0.0 0.2 n/a 0.1 0.0 25.6 0.4 2.1 5.4 1.8 n/a n/a n/a 49 8
Isoleucine (g) 2.4 n/a 0.3 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 1.0 0.1 0.3 0.5 1.0 n/a n/a n/a 6 1
Lactose n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 3.5 n/a 0.4 0.1 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 3.8 0.1 0.4 0.7 1.6 n/a n/a n/a 11 2
Lysine (g) 4.0 n/a 0.3 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 0.8 0.1 0.4 0.7 1.4 n/a n/a n/a 8 1
Magnesium (mg) 56.4 n/a 72.0 4.5 22.0 n/a 40.0 1.0 0.0 6.0 n/a 0.0 3.7 318.1 17.3 34.8 162.4 15.0 n/a n/a n/a 753 126
Maltose n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.1 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 0.1 n/a 0.6 0.3 0.2 n/a 0.4 0.0 0.0 0.3 n/a 0.0 0.0 1.5 0.2 0.5 1.0 0.0 n/a n/a n/a 5 1
Methionine (g) 1.3 n/a 0.1 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.6 0.0 0.1 0.2 0.6 n/a n/a n/a 3 0
Monounsaturated Fat (g) 17.8 n/a 0.1 0.0 0.8 n/a 0.1 0.0 0.0 0.0 n/a 9.8 0.0 3.4 0.0 0.0 0.0 6.1 n/a n/a n/a 38 6
Niacin (mg) 15.3 n/a 1.9 0.1 0.3 n/a 2.2 0.0 0.0 0.0 n/a 0.0 0.1 34.0 1.4 2.3 8.5 0.1 n/a n/a n/a 66 11
Pantothenic acid (mg) 2.9 n/a 0.3 0.1 n/a n/a 0.3 0.0 0.0 0.0 n/a 0.0 0.1 0.7 0.4 0.7 2.1 2.1 n/a n/a n/a 10 2
Phenylalanine (g) 1.9 n/a 0.2 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 1.5 0.1 0.3 0.6 1.0 n/a n/a n/a 6 1
Phosphorus (mg) 408.9 n/a 133.2 27.5 29.9 n/a 87.4 1.9 0.0 9.6 n/a 0.0 4.9 731.9 50.4 109.9 450.2 258.0 n/a n/a n/a 2,304 384
Phytosterols n/a n/a n/a n/a 4.1 n/a 25.5 0.2 n/a 0.0 n/a 29.8 n/a n/a n/a n/a 36.9 n/a n/a n/a n/a 96 16
Polyunsaturated Fat (g) 9.3 n/a 0.3 0.0 0.2 n/a 0.3 0.0 0.0 0.0 n/a 1.4 0.0 5.9 0.2 0.2 0.4 2.1 n/a n/a n/a 20 3
Potassium (mg) 541.4 n/a 993.6 72.2 107.3 n/a 862.7 20.8 0.5 87.2 n/a 0.1 62.8 899.5 460.8 205.0 3,357.9 189.0 n/a n/a n/a 7,861 1,310
Proline (g) 2.4 n/a 0.4 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 2.5 0.1 0.2 0.4 0.8 n/a n/a n/a 7 1
Protein (g) 48.7 n/a 6.6 1.1 1.1 n/a 3.2 0.1 0.0 0.0 n/a 0.0 0.2 31.7 1.3 7.0 13.9 18.9 n/a n/a n/a 134 22
Retinol (mcg) 115.6 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 222.0 n/a n/a n/a 338 56
Riboflavin (mg) 0.4 n/a 0.3 0.0 0.0 n/a 0.1 0.0 0.0 0.0 n/a 0.0 0.0 2.8 0.1 0.1 0.2 0.8 n/a n/a n/a 5 1
Saturated Fat (g) 12.0 n/a 0.1 0.0 0.1 n/a 0.1 0.0 0.0 0.0 n/a 1.9 0.0 1.8 0.1 0.1 0.3 4.9 n/a n/a n/a 21 4
Selenium (mcg) 36.4 n/a 2.2 2.6 0.3 n/a 0.0 0.0 0.2 0.1 n/a 0.0 0.1 47.9 0.1 2.5 3.7 46.2 n/a n/a n/a 142 24
Serine (g) 1.7 n/a 0.3 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 1.6 0.1 0.2 0.5 1.4 n/a n/a n/a 6 1
Sodium (mg) 214.3 n/a 57.6 3.1 10.1 n/a 18.2 1.8 0.3 6.0 n/a 0.3 0.6 17.1 99.4 144.7 132.8 186.0 n/a n/a n/a 892 149
Starch n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 225.7 2.1 5.6 98.5 n/a n/a n/a n/a 332 55
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 0.1 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
Sucrose n/a n/a n/a n/a n/a n/a 0.0 n/a 25.0 0.0 n/a n/a 0.3 n/a 5.2 6.2 2.1 n/a n/a n/a n/a 39 6
Sugar (g) 0.0 n/a 8.4 0.2 0.1 n/a 9.6 0.0 25.0 0.5 n/a 0.0 1.5 n/a 6.8 6.7 9.5 1.7 n/a n/a n/a 70 12
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Thiamin (mg) 0.2 n/a 0.2 0.0 0.0 n/a 0.1 0.0 0.0 0.0 n/a 0.0 0.0 5.0 0.1 0.3 0.6 0.1 n/a n/a n/a 7 1
Threonine (g) 2.0 n/a 0.3 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 0.9 0.3 0.3 0.5 0.9 n/a n/a n/a 5 1
Tocopherol, alpha (mg) 0.8 n/a 2.0 0.0 0.2 n/a 2.0 0.1 0.0 0.0 n/a 1.9 0.1 n/a 1.0 0.0 0.1 1.5 n/a n/a n/a 10 2
Tocopherol, beta n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.2 n/a n/a n/a n/a n/a 0.4 n/a n/a n/a n/a 0.1 n/a n/a 0.0 1.0 0.0 n/a n/a n/a n/a 2 0
Total Fat (g) 43.0 n/a 0.7 0.1 1.3 n/a 0.7 0.0 0.0 0.0 n/a 13.5 0.1 13.2 0.3 0.5 1.0 15.9 n/a n/a n/a 91 15
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 n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.6 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 1 0
Tryptophan (g) 0.5 n/a 0.1 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.2 0.0 0.0 0.1 0.2 n/a n/a n/a 1 0
Tyrosine (g) 1.6 n/a 0.2 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 0.9 0.1 0.1 0.3 0.8 n/a n/a n/a 4 1
Valine (g) 2.4 n/a 0.3 0.1 n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a 1.4 0.1 0.3 0.7 1.2 n/a n/a n/a 6 1
Vitamin A, IU (IU) 389.2 n/a 3,589.2 1.6 76.2 n/a 3,032.1 269.9 0.0 0.0 n/a 0.0 3.7 731.9 24,056.6 2,757.7 51.7 780.0 n/a n/a n/a 35,740 5,957
Vitamin A, RAE (mcg) 115.6 n/a 180.0 0.0 3.8 n/a 152.9 13.5 0.0 0.0 n/a 0.0 0.0 37.6 1,202.4 138.0 0.0 223.5 n/a n/a n/a 2,067 345
Vitamin B-12 (mcg) 0.8 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 1.7 n/a n/a n/a 3 0
Vitamin B-6 (mg) 0.7 n/a 0.2 0.2 0.0 n/a 0.3 0.0 0.0 0.0 n/a 0.0 0.0 1.6 0.2 0.1 1.3 0.2 n/a n/a n/a 5 1
Vitamin C (mg) 6.5 n/a 67.7 5.6 0.5 n/a 49.9 1.1 0.0 0.0 n/a 0.0 23.6 0.0 8.5 24.1 63.5 0.0 n/a n/a n/a 251 42
Vitamin D (IU) 14.1 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 130.5 n/a n/a n/a 145 24
Water (g) 190.9 n/a 323.4 10.5 0.5 n/a 344.1 3.7 0.0 112.1 n/a 0.0 56.3 30.9 127.1 107.2 597.5 111.9 n/a n/a n/a 2,016 336
Zinc (mg) 4.5 n/a 1.4 0.2 0.3 n/a 0.6 0.0 0.0 0.0 n/a 0.0 0.0 6.2 0.3 1.1 2.4 1.6 n/a n/a n/a 19 3

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