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.
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4 cups (596g) corn |
2 (246g) tomatoes |
2 (30g) scallions |
2 tablespoons (7g) fresh flat-leaf parsley |
1/2 teaspoon (2g) sugar |
1 to taste (0g) salt |
2 teaspoons (10g) cider vinegar |
2 tablespoons (27g) olive oil |
1/2 teaspoon (0g) thyme |
1 to taste (0g) fresh ground black pepper |
1/2 cup (61g) cornmeal |
1 teaspoon (6g) salt |
1 to taste (0g) fresh ground black pepper |
1 lb (454g) okra |
1 to taste (0g) frying oil |
Total | 1 serving | |
| Alanine (g) | 1.8 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | n/a | 0.3 | n/a | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.8 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.4 | n/a | 2 | 0 |
| Ash (g) | 4.2 | 1.2 | 0.2 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 6.0 | n/a | 3.2 | n/a | 16 | 4 |
| Aspartic acid (g) | 1.5 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | 0.7 | n/a | 3 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 17.9 | 24.6 | 21.6 | 10.1 | 0.0 | n/a | 0.7 | 0.3 | 0.8 | n/a | 3.7 | 1.4 | n/a | 367.7 | n/a | 449 | 112 |
| Calories | 572.2 | 44.3 | 9.6 | 2.6 | 8.1 | n/a | 2.1 | 238.7 | 0.2 | n/a | 220.8 | 0.0 | n/a | 140.7 | n/a | 1,239 | 310 |
| Calories (kj) | 2,390.0 | 182.0 | 40.5 | 11.1 | 34.0 | n/a | 8.9 | 998.7 | 0.8 | n/a | 924.2 | 0.0 | n/a | 585.7 | n/a | 5,176 | 1,294 |
| Carbohydrates (g) | 125.0 | 9.6 | 2.2 | 0.5 | 2.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | 46.9 | 0.0 | n/a | 31.9 | n/a | 218 | 55 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.4 | n/a | 1 | 0 |
| Cystine (g) | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.1 | n/a | 0 | 0 |
| Dietary Fiber (g) | 14.3 | 3.0 | 0.8 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 4.5 | 0.0 | n/a | 14.5 | n/a | 37 | 9 |
| Folate (mcg) | 137.1 | 36.9 | 19.2 | 11.2 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 15.3 | 0.0 | n/a | 399.5 | n/a | 619 | 155 |
| Folate, DFE (mcg) | 137.1 | 36.9 | 19.2 | 11.2 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 15.3 | 0.0 | n/a | 399.5 | n/a | 619 | 155 |
| Folate, food (mcg) | 137.1 | 36.9 | 19.2 | 11.2 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 15.3 | 0.0 | n/a | 399.5 | n/a | 619 | 155 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Fructose (g) | 4.7 | 3.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1.0 | n/a | 9 | 2 |
| Galactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 5.0 | 3.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | 9 | 2 |
| Glutamic acid (g) | 3.9 | 1.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.9 | 0.0 | n/a | 1.2 | n/a | 7 | 2 |
| Glycine (g) | 0.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.2 | n/a | 1 | 0 |
| Histidine (g) | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.1 | n/a | 1 | 0 |
| Iron (mg) | 2.7 | 0.7 | 0.4 | 0.5 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | 2.1 | 0.0 | n/a | 3.6 | n/a | 10 | 3 |
| Isoleucine (g) | 0.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.3 | n/a | 1 | 0 |
| Lactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 2.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | n/a | 0.5 | n/a | 3 | 1 |
| Lysine (g) | 0.8 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.4 | n/a | 1 | 0 |
| Magnesium (mg) | 155.0 | 27.1 | 6.0 | 3.7 | 0.0 | n/a | 0.5 | 0.0 | 0.3 | n/a | 77.5 | 0.1 | n/a | 258.8 | n/a | 529 | 132 |
| Maltose (g) | 1.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | n/a | 4.5 | n/a | 6 | 2 |
| Methionine (g) | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.1 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 2.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 19.7 | 0.0 | n/a | 0.6 | 0.0 | n/a | 0.1 | n/a | 23 | 6 |
| Niacin (mg) | 10.0 | 1.5 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.2 | 0.0 | n/a | 4.5 | n/a | 19 | 5 |
| Pantothenic acid (mg) | 4.7 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | n/a | 1.1 | n/a | 6 | 2 |
| Phenylalanine (g) | 0.9 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.3 | n/a | 2 | 0 |
| Phosphorus (mg) | 458.9 | 59.0 | 11.1 | 4.3 | 0.0 | n/a | 0.8 | 0.0 | 0.2 | n/a | 147.0 | 0.0 | n/a | 286.0 | n/a | 967 | 242 |
| Phytosterols | n/a | 17.2 | n/a | 0.4 | n/a | n/a | 0.0 | 59.7 | n/a | n/a | n/a | 0.0 | n/a | 109.0 | n/a | 186 | 47 |
| Polyunsaturated Fat (g) | 3.6 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.8 | 0.0 | n/a | 1.0 | 0.0 | n/a | 0.1 | n/a | 8 | 2 |
| Potassium (mg) | 1,299.3 | 583.0 | 82.8 | 40.7 | 0.0 | n/a | 7.2 | 0.3 | 1.2 | n/a | 175.1 | 0.5 | n/a | 1,375.6 | n/a | 3,566 | 891 |
| Proline (g) | 1.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | n/a | 0.2 | n/a | 3 | 1 |
| Protein (g) | 20.3 | 2.2 | 0.5 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 5.0 | 0.0 | n/a | 9.1 | n/a | 37 | 9 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.3 | n/a | 1 | 0 |
| Saturated Fat (g) | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3.7 | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.1 | n/a | 5 | 1 |
| Selenium (mcg) | 1.2 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 9.5 | 0.0 | n/a | 3.2 | n/a | 14 | 4 |
| Serine (g) | 0.9 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.2 | n/a | 1 | 0 |
| Sodium (mg) | 6.0 | 12.3 | 4.8 | 4.1 | 0.0 | n/a | 0.5 | 0.5 | 0.0 | n/a | 21.4 | 2,325.5 | n/a | 36.3 | n/a | 2,411 | 603 |
| Starch (g) | 42.7 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.5 | n/a | 44 | 11 |
| Sucrose (g) | 16.3 | 0.0 | n/a | n/a | 2.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1.8 | n/a | 20 | 5 |
| Sugar (g) | 27.1 | 6.5 | 0.7 | 0.1 | 2.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | n/a | 5.4 | n/a | 42 | 11 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.9 | n/a | 2 | 0 |
| Threonine (g) | 0.8 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.3 | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 0.5 | 1.3 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 3.9 | n/a | n/a | 0.3 | 0.0 | n/a | 1.6 | n/a | 8 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.1 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | 3 | 1 |
| Total Fat (g) | 8.9 | 0.5 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 27.0 | 0.0 | n/a | 2.2 | 0.0 | n/a | 0.5 | n/a | 39 | 10 |
| TransFatty acids | 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 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0 | 0 |
| Tyrosine (g) | 0.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.4 | n/a | 1 | 0 |
| Valine (g) | 1.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.4 | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 1,567.5 | 2,049.2 | 299.1 | 619.4 | 0.0 | n/a | 0.0 | 0.0 | 9.5 | n/a | 130.5 | 0.0 | n/a | 1,702.5 | n/a | 6,378 | 1,594 |
| Vitamin A, RAE (mcg) | 77.5 | 103.3 | 15.0 | 31.0 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | n/a | 6.7 | 0.0 | n/a | 86.3 | n/a | 320 | 80 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 1.0 | n/a | 2 | 1 |
| Vitamin C (mg) | 32.8 | 33.7 | 5.6 | 9.8 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | 95.8 | n/a | 178 | 45 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Water (g) | 437.5 | 232.5 | 26.9 | 6.4 | 0.0 | n/a | 9.2 | 0.0 | 0.1 | n/a | 6.3 | 0.0 | n/a | 409.4 | n/a | 1,128 | 282 |
| Zinc (mg) | 3.7 | 0.4 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.0 | n/a | 2.7 | n/a | 8 | 2 |
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.