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 teaspoons (9g) canola oil |
1 (110g) onions |
1 large (4g) garlic cloves |
2 cups (660g) frozen corn kernels |
3 cups (108g) swiss chard |
14 1/2 ounces (411g) tomatoes and green chilies |
2 cups (314g) cooked barley |
1/4 teaspoon (1g) ground cumin |
1/4 teaspoon (0g) dried oregano |
1/2 teaspoon (3g) table salt |
1/4 teaspoon (1g) black pepper |
1 to taste (0g) cooking spray |
1/2 cup (57g) low-fat cheddar cheese |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 0.0 | 1.9 | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine | n/a | 0.1 | 0.0 | 0.8 | 0.1 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 2 | 0 |
| Ash (g) | 0.0 | 0.4 | 0.1 | 4.1 | 1.7 | 5.7 | 0.8 | 0.0 | 0.0 | 3.0 | 0.0 | n/a | 2.1 | 18 | 3 |
| Aspartic acid | n/a | 0.1 | 0.0 | 1.6 | n/a | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 3 | 0 |
| Beta-sitosterol (mg) | 37.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 37 | 6 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 0.0 | 25.3 | 6.5 | 19.8 | 55.1 | 82.2 | 34.5 | 4.9 | 4.0 | 0.7 | 2.5 | n/a | 234.5 | 470 | 78 |
| Calories | 79.6 | 44.0 | 5.4 | 620.4 | 20.5 | 61.6 | 386.2 | 2.0 | 0.7 | 0.0 | 1.4 | n/a | 97.7 | 1,320 | 220 |
| Calories (kj) | 332.9 | 182.6 | 22.4 | 2,580.6 | 85.3 | 258.9 | 1,617.1 | 8.2 | 2.8 | 0.0 | 6.0 | n/a | 409.1 | 5,506 | 918 |
| Campesterol (mg) | 21.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 22 | 4 |
| Carbohydrates (g) | 0.0 | 10.3 | 1.2 | 147.4 | 4.0 | 14.9 | 88.6 | 0.2 | 0.2 | 0.0 | 0.4 | n/a | 1.1 | 268 | 45 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 11.9 | 12 | 2 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Cystine | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 0.1 | 13.9 | 1.7 | n/a | 11.9 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 30 | 5 |
| Folate (mcg) | 0.0 | 20.9 | 0.1 | 204.6 | 15.1 | 37.0 | 50.2 | 0.1 | 0.6 | 0.0 | 0.1 | n/a | 6.2 | 335 | 56 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 0.1 | 204.6 | 15.1 | 37.0 | 50.2 | 0.1 | 0.6 | 0.0 | 0.1 | n/a | 6.2 | 335 | 56 |
| Folate, food (mcg) | 0.0 | 20.9 | 0.1 | 204.6 | 15.1 | 37.0 | 50.2 | 0.1 | 0.6 | 0.0 | 0.1 | n/a | 6.2 | 335 | 56 |
| 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 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Glutamic acid | n/a | 0.3 | 0.0 | 4.1 | n/a | n/a | 1.9 | n/a | 0.0 | 0.0 | 0.0 | n/a | 3.1 | 9 | 2 |
| Glycine | n/a | 0.0 | 0.0 | 0.8 | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 1 | 0 |
| Histidine | n/a | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 0.2 | 0.1 | 4.0 | 1.9 | 1.1 | 4.2 | 0.3 | 0.1 | 0.0 | 0.1 | n/a | 0.2 | 12 | 2 |
| Isoleucine | n/a | 0.0 | 0.0 | 0.8 | 0.2 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 2 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.0 | 0.0 | 2.2 | 0.1 | n/a | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 4 | 1 |
| Lysine | n/a | 0.0 | 0.0 | 0.9 | 0.1 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 2 | 0 |
| Magnesium (mg) | 0.0 | 11.0 | 0.9 | 191.4 | 87.5 | 45.2 | 69.1 | 1.9 | 0.7 | 0.0 | 1.0 | n/a | 9.0 | 418 | 70 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.9 | 0.4 | 0.5 | 0.8 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 3 | 0 |
| Methionine | n/a | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 1 | 0 |
| Monounsaturated Fat (g) | 5.7 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 9 | 1 |
| Niacin (mg) | 0.0 | 0.1 | 0.0 | 10.0 | 0.4 | 2.6 | 6.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 20 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 1.7 | 0.2 | 0.6 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 3 | 1 |
| Phenylalanine | n/a | 0.0 | 0.0 | 1.0 | 0.1 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 2 | 0 |
| Phosphorus (mg) | 0.0 | 31.9 | 5.5 | 495.0 | 49.7 | 57.5 | 169.6 | 2.6 | 0.4 | 0.0 | 0.9 | n/a | 273.5 | 1,087 | 181 |
| Phytosterols | n/a | 16.5 | n/a | n/a | n/a | n/a | n/a | 0.4 | 0.5 | 0.0 | 0.5 | n/a | n/a | 18 | 3 |
| Polyunsaturated Fat (g) | 2.5 | 0.0 | 0.0 | 2.3 | 0.1 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 6 | 1 |
| Potassium (mg) | 0.0 | 160.6 | 14.4 | 1,656.6 | 409.3 | 439.7 | 292.0 | 9.4 | 3.2 | 0.2 | 7.6 | n/a | 37.3 | 3,030 | 505 |
| Proline | n/a | 0.0 | 0.0 | 1.9 | n/a | n/a | 0.8 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.4 | 4 | 1 |
| Protein (g) | 0.0 | 1.2 | 0.2 | 20.5 | 1.9 | 2.8 | 7.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 13.8 | 48 | 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 | n/a | 33.9 | 34 | 6 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
| Saturated Fat (g) | 0.7 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.5 | 4 | 1 |
| Selenium (mcg) | 0.0 | 0.6 | 0.5 | 4.6 | 1.0 | 1.6 | 27.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 8.2 | 44 | 7 |
| Serine | n/a | 0.0 | 0.0 | 1.0 | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 2 | 0 |
| Sodium (mg) | 0.0 | 4.4 | 0.6 | 26.4 | 230.0 | 1,647.9 | 9.4 | 0.9 | 0.1 | 1,162.7 | 0.1 | n/a | 345.8 | 3,428 | 571 |
| Starch | 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 | 0 | 0 |
| Stigmasterol (mg) | 0.3 | 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 | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 4.7 | 0.0 | n/a | 1.2 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 7 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 1.1 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
| Threonine | n/a | 0.0 | 0.0 | 0.8 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.6 | 0.0 | 0.0 | n/a | 2.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 2.5 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Total Fat (g) | 9.0 | 0.1 | 0.0 | 4.9 | 0.2 | 0.3 | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 4.0 | 20 | 3 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0 | 0 |
| Tyrosine | n/a | 0.0 | 0.0 | 0.8 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 2 | 0 |
| Valine | n/a | 0.0 | 0.0 | 1.2 | 0.1 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 0.3 | 26.4 | 6,605.3 | 1,602.7 | 22.0 | 6.7 | 4.3 | 0.0 | 3.1 | n/a | 117.0 | 8,390 | 1,398 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 330.5 | 82.2 | 0.0 | 0.3 | 0.2 | 0.0 | 0.2 | n/a | 33.9 | 447 | 75 |
| 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 | n/a | 0.3 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.0 | 1.5 | 0.1 | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3 | 0 |
| Vitamin C (mg) | 0.0 | 8.1 | 1.1 | 31.7 | 32.4 | 25.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 99 | 16 |
| 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 | n/a | 2.8 | 3 | 0 |
| Water (g) | 0.0 | 98.0 | 2.1 | 483.1 | 100.1 | 387.2 | 216.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 35.7 | 1,322 | 220 |
| Zinc (mg) | 0.0 | 0.2 | 0.0 | 4.2 | 0.4 | 0.5 | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 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.