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Nutritional Facts: Quinoa and Black Beans

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 teaspoon (5g)
vegetable oil
1 (110g)
onions
3 (9g)
garlic cloves
3/4 cup (128g)
quinoa
1 1/2 cups (366g)
chicken broth
1 teaspoon (2g)
ground cumin
1/4 teaspoon (0g)
cayenne pepper
1 to taste (0g)
salt and pepper
1 cup (330g)
frozen corn kernels
15 ounces (307g)
black beans
1/2 cup (8g)
fresh cilantro
1/4 cup (61g)
lime juice
1 (123g)
tomatoes
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.7 n/a n/a n/a n/a 0.9 1.1 n/a 0.0 0.0 3 0
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.1 0.1 1.4 n/a n/a n/a n/a 0.4 1.7 n/a 0.0 0.0 4 0
Ash (g) 0.0 0.4 0.1 3.0 3.7 0.2 0.0 n/a 2.0 3.5 0.1 0.2 0.6 14 1
Aspartic acid (g) 0.0 0.1 0.0 1.4 n/a n/a n/a n/a 0.8 3.3 n/a 0.1 0.2 6 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
Calcium (mg) 0.0 25.3 16.3 59.9 14.6 19.6 0.7 n/a 9.9 82.9 5.4 8.5 12.3 255 26
Calories 39.8 44.0 13.4 469.2 58.6 7.9 1.4 n/a 310.2 405.4 1.8 15.1 22.1 1,389 139
Calories (kj) 166.5 182.6 56.1 1,962.2 245.2 32.9 6.0 n/a 1,290.3 1,695.4 7.6 62.9 91.0 5,799 580
Campesterol 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 0 0
Carbohydrates (g) 0.0 10.3 3.0 81.8 1.4 0.9 0.3 n/a 73.7 72.8 0.3 5.1 4.8 254 25
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.0 0.0 0.0 0.8 0.2 0.0 0.0 n/a 0.2 0.6 0.0 0.0 0.1 2 0
Cystine (g) 0.0 0.0 0.0 0.3 n/a n/a n/a n/a 0.1 0.3 n/a 0.0 0.0 1 0
Dietary Fiber (g) 0.0 1.9 0.2 8.9 0.0 0.2 0.1 n/a 6.9 26.7 0.2 0.2 1.5 47 5
Folate (mcg) 0.0 20.9 0.3 234.6 7.3 0.2 0.5 n/a 102.3 457.6 5.0 6.1 18.5 853 85
Folate, DFE (mcg) 0.0 20.9 0.3 234.6 7.3 0.2 0.5 n/a 102.3 457.6 5.0 6.1 18.5 853 85
Folate, food (mcg) 0.0 20.9 0.3 234.6 7.3 0.2 0.5 n/a 102.3 457.6 5.0 6.1 18.5 853 85
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 1.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.4 1.7 3 0
Galactose n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Glucose (dextrose) n/a 2.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.4 1.5 4 0
Glutamic acid (g) 0.0 0.3 0.1 2.4 n/a n/a n/a n/a 2.0 4.1 n/a 0.0 0.5 9 1
Glycine (g) 0.0 0.0 0.0 0.9 n/a n/a n/a n/a 0.4 1.1 n/a 0.0 0.0 2 0
Histidine (g) 0.0 0.0 0.0 0.5 n/a n/a n/a n/a 0.3 0.8 n/a 0.0 0.0 2 0
Iron (mg) 0.0 0.2 0.2 5.8 0.8 1.4 0.0 n/a 2.0 6.5 0.1 0.1 0.3 17 2
Isoleucine (g) 0.0 0.0 0.0 0.6 n/a n/a n/a n/a 0.4 1.2 n/a 0.0 0.0 2 0
Lactose n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Leucine (g) 0.0 0.0 0.0 1.1 n/a n/a n/a n/a 1.1 2.2 n/a 0.0 0.0 4 0
Lysine (g) 0.0 0.0 0.0 1.0 n/a n/a n/a n/a 0.4 1.9 n/a 0.0 0.0 3 0
Magnesium (mg) 0.0 11.0 2.3 251.2 3.7 7.7 0.7 n/a 95.7 215.0 2.1 4.8 13.5 608 61
Maltose n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Manganese n/a 0.1 0.2 2.6 0.4 0.1 0.0 n/a 0.5 1.4 0.0 0.0 0.1 5 1
Methionine (g) 0.0 0.0 0.0 0.4 n/a n/a n/a n/a 0.2 0.4 n/a 0.0 0.0 1 0
Monounsaturated Fat (g) 1.2 0.0 0.0 2.1 0.9 0.3 0.0 n/a 0.7 0.1 0.0 0.0 0.0 5 1
Niacin (mg) 0.0 0.1 0.1 1.9 5.0 0.1 0.0 n/a 5.0 1.6 0.1 0.1 0.7 15 1
Pantothenic acid (mg) 0.0 0.1 0.1 1.0 0.1 n/a n/a n/a 0.8 0.7 0.0 0.1 0.1 3 0
Phenylalanine (g) 0.0 0.0 0.0 0.8 n/a n/a n/a n/a 0.5 1.5 n/a 0.0 0.0 3 0
Phosphorus (mg) 0.0 31.9 13.8 582.7 109.8 10.5 1.3 n/a 247.5 430.0 3.8 8.5 29.5 1,469 147
Phytosterols (mg) 43.6 16.5 n/a n/a n/a 1.4 0.4 n/a n/a n/a 0.4 n/a 8.6 71 7
Polyunsaturated Fat (g) 2.5 0.0 0.0 4.2 0.4 0.1 0.0 n/a 1.1 0.7 0.0 0.0 0.1 9 1
Potassium (mg) 0.0 160.6 36.1 717.8 314.8 37.5 9.1 n/a 828.3 1,090.4 41.7 70.8 291.5 3,599 360
Proline (g) 0.0 0.0 0.0 1.0 n/a n/a n/a n/a 0.9 1.2 n/a 0.0 0.0 3 0
Protein (g) 0.0 1.2 0.6 18.0 7.4 0.4 0.1 n/a 10.3 27.2 0.2 0.3 1.1 67 7
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.4 0.1 0.0 0.0 n/a 0.2 0.2 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.6 0.0 0.0 0.9 0.6 0.0 0.0 n/a 0.4 0.4 0.0 0.0 0.0 3 0
Selenium (mcg) 0.0 0.6 1.3 10.8 0.0 0.1 0.0 n/a 2.3 3.7 0.1 0.1 0.0 19 2
Serine (g) 0.0 0.0 0.0 0.7 n/a n/a n/a n/a 0.5 1.5 n/a 0.0 0.0 3 0
Sodium (mg) 0.0 4.4 1.5 6.4 1,120.0 3.5 0.1 n/a 13.2 3.1 3.7 1.2 6.2 1,163 116
Starch n/a 0.0 n/a 66.6 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 67 7
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a n/a 0 0
Sucrose n/a 1.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.3 0.0 1 0
Sugar (g) 0.0 4.7 0.1 n/a 1.1 0.0 0.0 n/a n/a n/a 0.1 1.0 3.2 10 1
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.0 0.5 0.0 0.0 0.0 n/a 0.6 0.7 0.0 0.0 0.0 2 0
Threonine (g) 0.0 0.0 0.0 0.5 n/a n/a n/a n/a 0.4 1.1 n/a 0.0 0.0 2 0
Tocopherol, alpha (mg) 0.6 0.0 0.0 3.1 0.1 0.1 0.1 n/a n/a n/a 0.2 0.1 0.7 5 1
Tocopherol, beta n/a 0.0 n/a 0.1 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tocopherol, delta n/a 0.0 n/a 0.4 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tocopherol, gamma n/a 0.0 n/a 5.8 n/a n/a n/a n/a n/a n/a n/a 0.0 0.1 6 1
Total Fat (g) 4.5 0.1 0.0 7.7 2.1 0.5 0.1 n/a 2.4 1.7 0.0 0.0 0.2 19 2
Trans-monoenoic Fat (g) 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 0 0
TransFatty acids (g) 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 0 0
Tryptophan (g) 0.0 0.0 0.0 0.2 n/a n/a n/a n/a 0.1 0.3 n/a 0.0 0.0 1 0
Tyrosine (g) 0.0 0.0 0.0 0.3 n/a n/a n/a n/a 0.4 0.8 n/a 0.0 0.0 2 0
Valine (g) 0.0 0.0 0.0 0.8 n/a n/a n/a n/a 0.6 1.4 n/a 0.0 0.0 3 0
Vitamin A, IU (IU) 0.0 2.2 0.8 17.9 0.0 26.7 187.2 n/a 13.2 18.4 539.8 30.3 1,024.6 1,861 186
Vitamin A, RAE (mcg) 0.0 0.0 0.0 1.3 0.0 1.3 9.4 n/a 0.0 0.0 27.0 1.2 51.7 92 9
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.4 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.1 0.1 0.6 0.0 0.0 0.0 n/a 0.7 0.2 0.0 0.0 0.1 2 0
Vitamin C (mg) 0.0 8.1 2.8 n/a 0.0 0.2 0.3 n/a 15.8 0.0 2.2 18.2 16.9 64 6
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 0.0 98.0 5.3 16.9 351.2 0.2 0.0 n/a 241.6 201.9 7.4 54.9 116.3 1,094 109
Zinc (mg) 0.0 0.2 0.1 4.0 0.4 0.1 0.0 n/a 2.1 3.4 0.0 0.0 0.2 11 1

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