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.
|
1 to taste (0g) salsa |
2 cups (344g) black beans |
1 cup (180g) fresh tomatoes |
1/2 cup (80g) red onions |
3 tablespoons (3g) fresh cilantro |
2 tablespoons (29g) fresh lime juice |
1 tablespoon (0g) chipotle chiles in adobo |
1/2 teaspoon (3g) salt |
1 to taste (0g) corn cakes |
1 cup (122g) cornmeal |
2 teaspoons (9g) baking powder |
1/2 teaspoon (3g) salt |
1/2 teaspoon (2g) baking soda |
1/2 cup (57g) sharp cheddar cheese |
1 cup (245g) buttermilk |
4 tablespoons (57g) unsalted butter |
1 cup (330g) corn kernels |
1 to taste (0g) oil |
1 to taste (0g) sour cream |
Total | 1 serving | |
| Alanine | n/a | 1.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.7 | n/a | 0.0 | n/a | 0.4 | 0.3 | 0.0 | 0.9 | n/a | n/a | 4 | 1 |
| Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Arginine | n/a | 1.9 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.5 | n/a | 0.0 | n/a | 0.5 | 0.3 | 0.0 | 0.4 | n/a | n/a | 4 | 1 |
| Ash | n/a | 4.0 | 0.9 | 0.3 | 0.0 | 0.1 | n/a | 3.0 | n/a | 1.4 | 6.6 | 3.0 | 0.8 | 2.2 | 2.2 | 0.0 | 1.6 | n/a | n/a | 26 | 7 |
| Aspartic acid | n/a | 3.7 | 0.2 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.7 | n/a | 0.0 | n/a | 0.9 | 0.6 | 0.0 | 0.8 | n/a | n/a | 7 | 2 |
| Beta-sitosterol | 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 | 2.3 | n/a | n/a | n/a | 2 | 1 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Calcium | n/a | 92.9 | 18.0 | 18.4 | 2.0 | 4.1 | n/a | 0.7 | n/a | 7.3 | 677.5 | 0.7 | 0.0 | 407.4 | 284.2 | 13.6 | 13.2 | n/a | n/a | 1,540 | 385 |
| Calories | n/a | 454.1 | 32.4 | 32.0 | 0.7 | 7.3 | n/a | 0.0 | n/a | 441.6 | 4.7 | 0.0 | 0.0 | 227.7 | 98.0 | 407.3 | 290.4 | n/a | n/a | 1,996 | 499 |
| Calories (kj) | n/a | 1,898.9 | 133.2 | 132.8 | 2.9 | 30.2 | n/a | 0.0 | n/a | 1,848.3 | 19.6 | 0.0 | 0.0 | 951.5 | 414.1 | 1,703.4 | 1,217.7 | n/a | n/a | 8,352 | 2,088 |
| Campesterol | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates | n/a | 81.6 | 7.0 | 7.5 | 0.1 | 2.4 | n/a | 0.0 | n/a | 93.8 | 2.2 | 0.0 | 0.0 | 0.7 | 11.7 | 0.0 | 68.7 | n/a | n/a | 276 | 69 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 59.3 | 9.8 | 122.1 | 0.0 | n/a | n/a | 191 | 48 |
| Copper | n/a | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Cystine | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Dietary Fiber | n/a | 29.9 | 2.2 | 1.4 | 0.1 | 0.1 | n/a | 0.0 | n/a | 8.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.9 | n/a | n/a | 50 | 13 |
| Folate | n/a | 512.6 | 27.0 | 15.2 | 1.9 | 2.9 | n/a | 0.0 | n/a | 30.5 | 0.0 | 0.0 | 0.0 | 10.2 | 12.3 | 1.7 | 118.8 | n/a | n/a | 733 | 183 |
| Folate, DFE | n/a | 512.6 | 27.0 | 15.2 | 1.9 | 2.9 | n/a | 0.0 | n/a | 30.5 | 0.0 | 0.0 | 0.0 | 10.2 | 12.3 | 1.7 | 118.8 | n/a | n/a | 733 | 183 |
| Folate, food | n/a | 512.6 | 27.0 | 15.2 | 1.9 | 2.9 | n/a | 0.0 | n/a | 30.5 | 0.0 | 0.0 | 0.0 | 10.2 | 12.3 | 1.7 | 118.8 | n/a | n/a | 733 | 183 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | 2.5 | 1.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Galactose | n/a | n/a | 0.0 | 0.0 | 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 |
| Glucose (dextrose) | n/a | n/a | 2.3 | 1.6 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Glutamic acid | n/a | 4.6 | 0.8 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 1.9 | n/a | 0.0 | n/a | 3.4 | 1.6 | 0.1 | 2.0 | n/a | n/a | 15 | 4 |
| Glycine | n/a | 1.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | n/a | 0.0 | n/a | 0.2 | 0.2 | 0.0 | 0.4 | n/a | n/a | 2 | 1 |
| Histidine | n/a | 0.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 0.0 | n/a | 0.5 | 0.2 | 0.0 | 0.3 | n/a | n/a | 2 | 1 |
| Iron | n/a | 7.2 | 0.5 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | 4.2 | 1.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 1.4 | n/a | n/a | 15 | 4 |
| Isoleucine | n/a | 1.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | n/a | 0.0 | n/a | 0.9 | 0.5 | 0.0 | 0.4 | n/a | n/a | 4 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 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 | 0 | 0 |
| Leucine | n/a | 2.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1.2 | n/a | 0.0 | n/a | 1.3 | 0.8 | 0.0 | 1.1 | n/a | n/a | 7 | 2 |
| Lysine | n/a | 2.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 0.0 | n/a | 1.2 | 0.7 | 0.0 | 0.4 | n/a | n/a | 5 | 1 |
| Magnesium | n/a | 240.8 | 19.8 | 8.0 | 0.8 | 2.3 | n/a | 0.0 | n/a | 154.9 | 3.6 | 0.0 | 0.0 | 15.8 | 27.0 | 1.1 | 59.4 | n/a | n/a | 534 | 133 |
| Maltose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 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 | 0 | 0 |
| Manganese | n/a | 1.5 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 3 | 1 |
| Methionine | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | n/a | 0.4 | 0.2 | 0.0 | 0.2 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.2 | 0.0 | 0.0 | 0.0 | 5.3 | 0.6 | 11.9 | 0.7 | n/a | n/a | 20 | 5 |
| Niacin | n/a | 1.7 | 1.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 4.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 5.7 | n/a | n/a | 13 | 3 |
| Pantothenic acid | n/a | 0.8 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 | 0.1 | 0.9 | n/a | n/a | 4 | 1 |
| Phenylalanine | n/a | 1.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.5 | n/a | 0.0 | n/a | 0.7 | 0.4 | 0.0 | 0.5 | n/a | n/a | 4 | 1 |
| Phosphorus | n/a | 481.6 | 43.2 | 23.2 | 1.4 | 4.1 | n/a | 0.0 | n/a | 294.0 | 912.5 | 0.0 | 0.0 | 289.3 | 218.1 | 13.6 | 227.7 | n/a | n/a | 2,509 | 627 |
| Phytosterols | n/a | n/a | 12.6 | 12.0 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 25 | 6 |
| Polyunsaturated Fat | n/a | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 1.7 | 1.2 | n/a | n/a | 7 | 2 |
| Potassium | n/a | 1,221.2 | 426.6 | 116.8 | 15.6 | 34.0 | n/a | 0.2 | n/a | 350.1 | 0.5 | 0.2 | 0.0 | 55.4 | 370.0 | 13.6 | 693.0 | n/a | n/a | 3,297 | 824 |
| Proline | n/a | 1.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.9 | n/a | 0.0 | n/a | 1.6 | 0.8 | 0.0 | 0.9 | n/a | n/a | 6 | 1 |
| Protein | n/a | 30.5 | 1.6 | 0.9 | 0.1 | 0.1 | n/a | 0.0 | n/a | 9.9 | 0.0 | 0.0 | 0.0 | 14.1 | 8.1 | 0.5 | 10.0 | n/a | n/a | 76 | 19 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 145.8 | 31.9 | 381.1 | 0.0 | n/a | n/a | 559 | 140 |
| Riboflavin | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.0 | 0.2 | n/a | n/a | 1 | 0 |
| Saturated Fat | n/a | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 11.9 | 1.3 | 29.2 | 0.4 | n/a | n/a | 44 | 11 |
| Selenium | n/a | 4.1 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 18.9 | 0.0 | 0.0 | 0.0 | 7.9 | 4.9 | 0.6 | 2.3 | n/a | n/a | 39 | 10 |
| Serine | n/a | 1.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.5 | n/a | 0.0 | n/a | 0.8 | 0.4 | 0.0 | 0.5 | n/a | n/a | 4 | 1 |
| Sodium | n/a | 3.4 | 9.0 | 3.2 | 1.4 | 0.6 | n/a | 1,162.7 | n/a | 42.7 | 726.2 | 1,162.7 | 629.3 | 350.9 | 257.3 | 6.2 | 9.9 | n/a | n/a | 4,365 | 1,091 |
| Starch | n/a | n/a | 0.0 | 0.0 | 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 |
| Stigmasterol | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.0 | 0.8 | n/a | 0.1 | 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 | 1 | 0 |
| Sugar | n/a | n/a | 4.7 | 3.4 | 0.0 | 0.5 | n/a | 0.0 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 0.3 | 11.7 | 0.0 | n/a | n/a | n/a | 21 | 5 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Thiamin | n/a | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | n/a | 2 | 0 |
| Threonine | n/a | 1.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | n/a | 0.0 | n/a | 0.5 | 0.4 | 0.0 | 0.4 | n/a | n/a | 3 | 1 |
| Tocopherol, alpha | n/a | n/a | 1.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 1.3 | n/a | n/a | n/a | 3 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 2.3 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Total Fat | n/a | 1.9 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 4.4 | 0.0 | 0.0 | 0.0 | 18.7 | 2.2 | 46.1 | 2.5 | n/a | n/a | 76 | 19 |
| Tryptophan | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Tyrosine | n/a | 0.9 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | n/a | 0.0 | n/a | 0.7 | 0.3 | 0.0 | 0.4 | n/a | n/a | 3 | 1 |
| Valine | n/a | 1.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.5 | n/a | 0.0 | n/a | 0.9 | 0.6 | 0.0 | 0.6 | n/a | n/a | 4 | 1 |
| Vitamin A, IU | n/a | 20.6 | 1,499.4 | 1.6 | 202.4 | 14.5 | n/a | 0.0 | n/a | 261.1 | 0.0 | 0.0 | 0.0 | 566.1 | 115.2 | 1,419.4 | 0.0 | n/a | n/a | 4,100 | 1,025 |
| Vitamin A, RAE | n/a | 0.0 | 75.6 | 0.0 | 10.1 | 0.6 | n/a | 0.0 | n/a | 13.4 | 0.0 | 0.0 | 0.0 | 149.7 | 34.3 | 388.5 | 0.0 | n/a | n/a | 672 | 168 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Vitamin B-6 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | n/a | n/a | 2 | 0 |
| Vitamin C | n/a | 0.0 | 24.7 | 5.9 | 0.8 | 8.7 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 21.1 | n/a | n/a | 64 | 16 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 13.6 | 2.5 | 34.1 | 0.0 | n/a | n/a | 50 | 13 |
| Water | n/a | 226.1 | 170.1 | 71.3 | 2.8 | 26.4 | n/a | 0.0 | n/a | 12.5 | 0.4 | 0.0 | 0.0 | 20.8 | 220.8 | 10.2 | 247.2 | n/a | n/a | 1,009 | 252 |
| Zinc | n/a | 3.9 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.2 | 0.0 | 0.0 | 0.0 | 1.8 | 1.0 | 0.1 | 1.2 | n/a | n/a | 11 | 3 |
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.