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) cooking spray |
32 inches (0g) low-fat flour tortillas |
1 cup (0g) black bean dip |
1 cup (30g) fresh spinach |
3/4 cup (0g) baby shrimp |
3/4 cup (194g) salsa |
1/2 cup (57g) reduced-fat monterey jack cheese |
1/4 cup (64g) fat free sour cream |
1 tablespoon (14g) olive oil |
15 ounces (307g) black beans |
1 teaspoon (3g) chili powder |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) black pepper |
1/4 teaspoon (1g) ground cumin |
2 drops (369g) hot pepper |
3/4 cup (120g) onions |
2 (6g) garlic cloves |
4 ounces (114g) green chilies |
Total | 1 serving | |
Alanine | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.4 | n/a | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 2 | 0 |
Alcohol | n/a | n/a | n/a | 0.0 | n/a | 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 | 0 | 0 |
Arginine | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | n/a | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 0.0 | 0.1 | 3 | 0 |
Ash | n/a | n/a | n/a | 0.5 | n/a | 4.2 | 2.1 | 0.8 | 0.0 | 3.5 | 0.3 | 1.5 | 0.0 | 0.0 | 2.2 | 0.4 | 0.1 | 0.7 | 16 | 0 |
Aspartic acid | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.8 | n/a | 0.0 | 3.3 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.1 | 0.0 | 0.3 | 6 | 0 |
Caffeine | n/a | n/a | n/a | 0.0 | n/a | 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 | 0 | 0 |
Calcium | n/a | n/a | n/a | 29.7 | n/a | 52.4 | 234.5 | 90.2 | 0.1 | 82.9 | 8.9 | 0.4 | 2.5 | 4.9 | 66.5 | 27.6 | 10.9 | 20.6 | 632 | 0 |
Calories | n/a | n/a | n/a | 6.9 | n/a | 52.4 | 97.7 | 58.2 | 119.3 | 405.4 | 7.6 | 0.0 | 1.4 | 2.0 | 147.8 | 48.0 | 8.9 | 45.7 | 1,002 | 0 |
Calories (kj) | n/a | n/a | n/a | 29.1 | n/a | 223.4 | 409.1 | 243.8 | 499.4 | 1,695.4 | 31.8 | 0.0 | 6.0 | 8.2 | 617.0 | 199.2 | 37.4 | 190.9 | 4,191 | 0 |
Carbohydrates | n/a | n/a | n/a | 1.1 | n/a | 12.2 | 1.1 | 9.7 | 0.0 | 72.8 | 1.3 | 0.0 | 0.4 | 0.2 | 35.0 | 11.2 | 2.0 | 10.8 | 158 | 0 |
Cholesterol | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 11.9 | 5.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 18 | 0 |
Copper | n/a | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.2 | 2 | 0 |
Cystine | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber | n/a | n/a | n/a | 0.7 | n/a | 3.1 | 0.0 | 0.0 | 0.0 | 26.7 | 0.9 | 0.0 | 0.1 | 0.1 | 5.5 | 2.0 | 0.1 | 1.7 | 41 | 0 |
Folate | n/a | n/a | n/a | 58.2 | n/a | 7.8 | 6.2 | n/a | 0.0 | 457.6 | 0.8 | 0.0 | 0.1 | 0.1 | 85.0 | 22.8 | 0.2 | 26.3 | 665 | 0 |
Folate, DFE | n/a | n/a | n/a | 58.2 | n/a | 7.8 | 6.2 | n/a | 0.0 | 457.6 | 0.8 | 0.0 | 0.1 | 0.1 | 85.0 | 22.8 | 0.2 | 26.3 | 665 | 0 |
Folate, food | n/a | n/a | n/a | 58.2 | n/a | 7.8 | 6.2 | n/a | 0.0 | 457.6 | 0.8 | 0.0 | 0.1 | 0.1 | 85.0 | 22.8 | 0.2 | 26.3 | 665 | 0 |
Folic acid | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 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 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 1.5 | n/a | n/a | 2 | 0 |
Galactose | n/a | n/a | 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 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 2.4 | n/a | n/a | 2 | 0 |
Glutamic acid | n/a | n/a | n/a | 0.1 | n/a | n/a | 3.1 | n/a | 0.0 | 4.1 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.3 | 0.0 | 0.3 | 9 | 0 |
Glycine | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 2 | 0 |
Histidine | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.4 | n/a | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Hydroxyproline | n/a | n/a | 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 | n/a | n/a | n/a | 0 | 0 |
Iron | n/a | n/a | n/a | 0.8 | n/a | 0.9 | 0.2 | 0.0 | 0.1 | 6.5 | 0.5 | 0.0 | 0.1 | 0.3 | 4.4 | 0.3 | 0.1 | 1.4 | 16 | 0 |
Isoleucine | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.8 | n/a | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 2 | 0 |
Lactose | n/a | n/a | 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 | n/a | n/a | 0 | 0 |
Leucine | n/a | n/a | n/a | 0.1 | n/a | n/a | 1.2 | n/a | 0.0 | 2.2 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 4 | 0 |
Lysine | n/a | n/a | n/a | 0.1 | n/a | n/a | 1.1 | n/a | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 3 | 0 |
Magnesium | n/a | n/a | n/a | 23.7 | n/a | 29.1 | 9.0 | n/a | 0.0 | 215.0 | 4.0 | 0.0 | 1.0 | 1.9 | 92.4 | 12.0 | 1.5 | 28.6 | 418 | 0 |
Maltose | n/a | n/a | 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 | n/a | n/a | 0 | 0 |
Manganese | n/a | n/a | n/a | 0.3 | n/a | 0.2 | 0.0 | n/a | 0.0 | 1.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.9 | 0.2 | 0.1 | 0.3 | 3 | 0 |
Methionine | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Monounsaturated Fat | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 1.2 | n/a | 9.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 11 | 0 |
Niacin | n/a | n/a | n/a | 0.2 | n/a | 0.1 | 0.0 | n/a | 0.0 | 1.6 | 0.3 | 0.0 | 0.0 | 0.0 | 3.5 | 0.1 | 0.0 | 1.1 | 7 | 0 |
Pantothenic acid | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | 1 | 0 |
Phenylalanine | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.7 | n/a | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 3 | 0 |
Phosphorus | n/a | n/a | n/a | 14.7 | n/a | 60.2 | 273.5 | 74.2 | 0.0 | 430.0 | 8.1 | 0.0 | 0.9 | 2.6 | 170.0 | 34.8 | 9.2 | 52.6 | 1,131 | 0 |
Phytosterols | n/a | n/a | n/a | 2.7 | n/a | n/a | n/a | n/a | 29.8 | n/a | 2.2 | 0.0 | 0.5 | 0.4 | n/a | 18.0 | n/a | n/a | 54 | 0 |
Polyunsaturated Fat | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.1 | n/a | 1.4 | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 3 | 0 |
Potassium | n/a | n/a | n/a | 167.4 | n/a | 576.9 | 37.3 | 140.2 | 0.1 | 1,090.4 | 52.7 | 0.1 | 7.6 | 9.4 | 1,256.2 | 175.2 | 24.1 | 388.6 | 3,926 | 0 |
Proline | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.4 | n/a | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 3 | 0 |
Protein | n/a | n/a | n/a | 0.9 | n/a | 3.0 | 13.8 | 3.0 | 0.0 | 27.2 | 0.4 | 0.0 | 0.1 | 0.1 | 7.4 | 1.3 | 0.4 | 2.3 | 60 | 0 |
Retinol | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 33.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 34 | 0 |
Riboflavin | n/a | n/a | n/a | 0.1 | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 1 | 0 |
Saturated Fat | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 2.5 | 0.5 | 1.9 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 6 | 0 |
Selenium | n/a | n/a | n/a | 0.3 | n/a | 1.7 | 8.2 | n/a | 0.0 | 3.7 | 0.6 | 0.0 | 0.0 | 0.0 | 1.8 | 0.6 | 0.9 | 0.6 | 18 | 0 |
Serine | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.7 | n/a | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 3 | 0 |
Sodium | n/a | n/a | n/a | 23.7 | n/a | 1,165.5 | 345.8 | 46.1 | 0.3 | 3.1 | 44.3 | 581.4 | 0.1 | 0.9 | 25.9 | 4.8 | 1.0 | 8.0 | 2,251 | 0 |
Starch | n/a | n/a | n/a | n/a | n/a | 3.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 3 | 0 |
Sucrose | n/a | n/a | 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 | 1.2 | n/a | n/a | 1 | 0 |
Sugar | n/a | n/a | n/a | 0.1 | n/a | 5.9 | 0.3 | 4.6 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 18.8 | 5.1 | 0.1 | 5.8 | 41 | 0 |
Theobromine | n/a | n/a | n/a | 0.0 | n/a | 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 | 0 | 0 |
Thiamin | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 1 | 0 |
Threonine | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | n/a | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 2 | 0 |
Tocopherol, alpha | n/a | n/a | n/a | 0.6 | n/a | 2.3 | 0.0 | n/a | 1.9 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | 0.8 | 9 | 0 |
Tocopherol, beta | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Total Fat | n/a | n/a | n/a | 0.1 | n/a | 0.3 | 4.0 | 0.8 | 13.5 | 1.7 | 0.4 | 0.0 | 0.0 | 0.1 | 0.7 | 0.1 | 0.0 | 0.2 | 22 | 0 |
Trans-monoenoic Fat | n/a | n/a | 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 | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | 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 | n/a | n/a | n/a | 0 | 0 |
Tryptophan | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Tyrosine | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.6 | n/a | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Valine | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.8 | n/a | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 3 | 0 |
Vitamin A, IU | n/a | n/a | n/a | 2,813.1 | n/a | 567.2 | 117.0 | 434.6 | 0.0 | 18.4 | 800.6 | 0.0 | 3.1 | 6.7 | 4,355.9 | 2.4 | 0.5 | 1,347.4 | 10,467 | 0 |
Vitamin A, RAE | n/a | n/a | n/a | 140.7 | n/a | 29.1 | 33.9 | n/a | 0.0 | 0.0 | 40.0 | 0.0 | 0.2 | 0.3 | 218.0 | 0.0 | 0.0 | 67.4 | 530 | 0 |
Vitamin B-12 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 | n/a | n/a | n/a | 0.1 | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.1 | 0.3 | 2 | 0 |
Vitamin C | n/a | n/a | n/a | 8.4 | n/a | 3.7 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 895.9 | 8.9 | 1.9 | 277.1 | 1,197 | 0 |
Vitamin D | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 2.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Water | n/a | n/a | n/a | 27.4 | n/a | 174.6 | 35.7 | 49.7 | 0.0 | 201.9 | 0.3 | 0.0 | 0.1 | 0.0 | 324.2 | 106.9 | 3.5 | 100.3 | 1,025 | 0 |
Zinc | n/a | n/a | n/a | 0.2 | n/a | 0.7 | 1.0 | n/a | 0.0 | 3.4 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 0.2 | 0.1 | 0.3 | 7 | 0 |
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.