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.
|
1/2 cup (85g) quinoa |
1 cup (237g) water |
1 (136g) Hass avocadoes |
1 (67g) limes |
1/4 cup (58g) sour cream |
1/2 teaspoon (2g) garlic salt |
1 teaspoon (3g) chili powder |
15 ounces (307g) black beans |
3/4 cup (112g) corn |
1/2 pint (179g) tomatoes |
2 teaspoons (9g) olive oil |
1 (119g) bell peppers |
1 bunch (480g) asparagus |
1/2 teaspoon (3g) sea salt |
Total | 1 serving | |
| Alanine (g) | 0.5 | n/a | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 3 | 1 |
| Alcohol | n/a | 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 | 0 | 0 |
| Arginine (g) | 0.9 | n/a | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 1.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 4 | 1 |
| Ash (g) | 2.0 | 0.2 | 2.3 | 0.2 | 0.5 | 0.1 | 0.3 | 3.5 | 0.8 | 0.9 | 0.0 | 0.5 | 3.0 | 3.0 | 17 | 4 |
| Aspartic acid (g) | 1.0 | n/a | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 3.3 | 0.3 | 0.2 | 0.0 | 0.2 | 2.7 | 0.0 | 8 | 2 |
| Beta-sitosterol | n/a | n/a | 103.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 103 | 26 |
| Caffeine | n/a | 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 | 0 | 0 |
| Calcium (mg) | 40.0 | 7.1 | 17.7 | 22.1 | 63.3 | 1.2 | 8.9 | 82.9 | 3.4 | 17.9 | 0.1 | 11.9 | 110.4 | 0.7 | 387 | 97 |
| Calories | 312.8 | 0.0 | 227.1 | 20.1 | 111.0 | 5.1 | 7.6 | 405.4 | 107.3 | 32.1 | 79.6 | 23.8 | 105.6 | 0.0 | 1,438 | 359 |
| Calories (kj) | 1,308.2 | 0.0 | 947.9 | 84.4 | 465.2 | 21.5 | 31.8 | 1,695.4 | 448.1 | 132.1 | 332.9 | 100.0 | 451.2 | 0.0 | 6,019 | 1,505 |
| Campesterol | n/a | n/a | 6.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 7 | 2 |
| Carbohydrates (g) | 54.5 | 0.0 | 11.8 | 7.1 | 1.7 | 1.1 | 1.3 | 72.8 | 23.4 | 6.9 | 0.0 | 5.5 | 19.7 | 0.0 | 206 | 51 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 29.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 30 | 7 |
| Copper (mg) | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.1 | 0.0 | 0.1 | 0.8 | 0.0 | 3 | 1 |
| Cystine (g) | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 6.0 | 0.0 | 9.2 | 1.9 | 0.0 | 0.1 | 0.9 | 26.7 | 2.7 | 2.1 | 0.0 | 2.0 | 9.6 | 0.0 | 61 | 15 |
| Folate (mcg) | 156.4 | 0.0 | 121.0 | 5.4 | 4.0 | 0.7 | 0.8 | 457.6 | 25.7 | 26.8 | 0.0 | 11.9 | 715.2 | 0.0 | 1,526 | 381 |
| Folate, DFE (mcg) | 156.4 | 0.0 | 121.0 | 5.4 | 4.0 | 0.7 | 0.8 | 457.6 | 25.7 | 26.8 | 0.0 | 11.9 | 715.2 | 0.0 | 1,526 | 381 |
| Folate, food (mcg) | 156.4 | 0.0 | 121.0 | 5.4 | 4.0 | 0.7 | 0.8 | 457.6 | 25.7 | 26.8 | 0.0 | 11.9 | 715.2 | 0.0 | 1,526 | 381 |
| 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.9 | 2.4 | n/a | 1.3 | 3.8 | n/a | 9 | 2 |
| Galactose | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.9 | 2.2 | n/a | 1.4 | 2.0 | n/a | 7 | 2 |
| Glutamic acid (g) | 1.6 | n/a | 0.4 | n/a | 0.3 | 0.1 | 0.0 | 4.1 | 0.7 | 0.8 | 0.0 | 0.2 | 1.2 | 0.0 | 10 | 2 |
| Glycine (g) | 0.6 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 3 | 1 |
| Histidine (g) | 0.3 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 3.9 | 0.0 | 0.8 | 0.4 | 0.1 | 0.1 | 0.5 | 6.5 | 0.5 | 0.5 | 0.1 | 0.4 | 4.4 | 0.0 | 18 | 5 |
| Isoleucine (g) | 0.4 | n/a | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 2 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | 2.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 1 |
| Leucine (g) | 0.7 | n/a | 0.2 | n/a | 0.2 | 0.0 | 0.0 | 2.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 4 | 1 |
| Lysine (g) | 0.7 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 1.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 4 | 1 |
| Magnesium (mg) | 167.5 | 2.4 | 39.4 | 4.0 | 5.8 | 1.2 | 4.0 | 215.0 | 29.1 | 19.6 | 0.0 | 11.9 | 67.2 | 0.0 | 567 | 142 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 1.7 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.2 | 0.2 | 0.0 | 0.1 | 0.7 | 0.0 | 5 | 1 |
| Methionine (g) | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 1.4 | 0.0 | 13.3 | 0.0 | 2.9 | 0.0 | 0.1 | 0.1 | 0.4 | 0.1 | 6.6 | 0.0 | 0.0 | 0.0 | 25 | 6 |
| Niacin (mg) | 1.3 | 0.0 | 2.6 | 0.1 | 0.1 | 0.0 | 0.3 | 1.6 | 1.9 | 1.1 | 0.0 | 0.6 | 5.2 | 0.0 | 15 | 4 |
| Pantothenic acid (mg) | 0.7 | 0.0 | 2.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.7 | 0.9 | 0.2 | 0.0 | 0.1 | 1.1 | 0.0 | 6 | 2 |
| Phenylalanine (g) | 0.5 | n/a | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.5 | 0.2 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 3 | 1 |
| Phosphorus (mg) | 388.5 | 0.0 | 73.4 | 12.1 | 66.1 | 6.4 | 8.1 | 430.0 | 86.0 | 42.9 | 0.0 | 23.8 | 259.2 | 0.0 | 1,396 | 349 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 0.1 | 2.2 | n/a | n/a | 12.5 | 19.9 | 10.7 | n/a | 0.0 | 45 | 11 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | 2.5 | 0.0 | 0.5 | 0.0 | 0.2 | 0.7 | 0.7 | 0.1 | 0.9 | 0.1 | 0.5 | 0.0 | 9 | 2 |
| Potassium (mg) | 478.6 | 2.4 | 689.5 | 68.3 | 81.1 | 18.5 | 52.7 | 1,090.4 | 243.6 | 423.2 | 0.1 | 208.3 | 1,075.2 | 0.2 | 4,432 | 1,108 |
| Proline (g) | 0.7 | n/a | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 1.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 3 | 1 |
| Protein (g) | 12.0 | 0.0 | 2.7 | 0.5 | 1.2 | 0.3 | 0.4 | 27.2 | 3.8 | 1.6 | 0.0 | 1.0 | 11.5 | 0.0 | 62 | 16 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 100.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 100 | 25 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.6 | 0.0 | 2.9 | 0.0 | 6.6 | 0.0 | 0.1 | 0.4 | 0.2 | 0.0 | 1.2 | 0.1 | 0.2 | 0.0 | 12 | 3 |
| Selenium (mcg) | 7.2 | 0.0 | 0.5 | 0.3 | 1.5 | 0.4 | 0.6 | 3.7 | 0.2 | 0.0 | 0.0 | 0.0 | 29.3 | 0.0 | 44 | 11 |
| Serine (g) | 0.5 | n/a | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 1.5 | 0.2 | 0.0 | 0.0 | 0.1 | 0.6 | 0.0 | 3 | 1 |
| Sodium (mg) | 4.3 | 7.1 | 10.9 | 1.3 | 46.0 | 0.9 | 44.3 | 3.1 | 1.1 | 8.9 | 0.2 | 3.6 | 67.2 | 1,162.7 | 1,362 | 340 |
| Starch (g) | 44.4 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 8.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 53 | 13 |
| Stigmasterol | n/a | n/a | 2.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Sucrose | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 3.1 | 0.0 | n/a | 0.1 | 0.4 | n/a | 4 | 1 |
| Sugar | n/a | 0.0 | 0.4 | 1.1 | 2.0 | 0.0 | 0.2 | n/a | 5.1 | 4.7 | 0.0 | 2.9 | 6.2 | 0.0 | 23 | 6 |
| Theobromine | n/a | 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 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.1 | 0.0 | 0.1 | 0.8 | 0.0 | 2 | 1 |
| Threonine (g) | 0.4 | n/a | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 2 | 1 |
| Tocopherol, alpha (mg) | 2.1 | 0.0 | 2.7 | 0.1 | 0.3 | 0.0 | 1.0 | n/a | 0.1 | 1.0 | 1.3 | 0.4 | 7.2 | 0.0 | 16 | 4 |
| Tocopherol, beta (mg) | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 3.9 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.2 | 0.1 | 0.0 | 1.0 | n/a | 6 | 1 |
| Total Fat (g) | 5.2 | 0.0 | 21.0 | 0.1 | 11.3 | 0.0 | 0.4 | 1.7 | 1.7 | 0.4 | 9.0 | 0.2 | 1.1 | 0.0 | 52 | 13 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.2 | n/a | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 2 | 0 |
| Valine (g) | 0.5 | n/a | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 11.9 | 0.0 | 199.9 | 33.5 | 358.2 | 0.0 | 800.6 | 18.4 | 293.9 | 1,487.5 | 0.0 | 440.3 | 4,828.8 | 0.0 | 8,473 | 2,118 |
| Vitamin A, RAE (mcg) | 0.9 | 0.0 | 9.5 | 1.3 | 101.2 | 0.0 | 40.0 | 0.0 | 14.5 | 75.0 | 0.0 | 21.4 | 240.0 | 0.0 | 504 | 126 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.4 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.3 | 0.4 | 0.0 | 2 | 1 |
| Vitamin C | n/a | 0.0 | 12.0 | 19.5 | 0.5 | 0.0 | 0.0 | 0.0 | 6.1 | 24.5 | 0.0 | 95.7 | 37.0 | 0.0 | 195 | 49 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 8.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 2 |
| Water (g) | 11.3 | 236.8 | 98.4 | 59.1 | 42.8 | 0.1 | 0.3 | 201.9 | 82.0 | 168.8 | 0.0 | 111.7 | 444.6 | 0.0 | 1,458 | 364 |
| Zinc (mg) | 2.6 | 0.0 | 0.9 | 0.1 | 0.2 | 0.0 | 0.1 | 3.4 | 0.7 | 0.3 | 0.0 | 0.2 | 2.9 | 0.0 | 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.
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