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 cup (172g) black beans |
1 tablespoon (14g) olive oil |
1 cup (160g) red onions |
1 1/2 tablespoons (13g) garlic |
1 cup (101g) celery |
1 cup (149g) red peppers |
6 ounces (170g) ham steaks |
1 teaspoon (2g) cumin |
1 teaspoon (0g) coriander |
1/2 teaspoon (0g) thyme |
1/2 teaspoon (0g) oregano |
4 cups (948g) water |
3 envelopes (0g) low-sodium instant chicken bouillon granules |
1 cup (259g) chunky salsa |
1 ounce (28g) cheddar cheese |
1/2 cup (121g) low-fat sour cream |
Total | 1 serving | |
Alanine (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 3 | 1 |
Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.9 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 2.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.1 | 4 | 1 |
Ash (g) | 2.0 | 0.0 | 0.6 | 0.2 | 0.8 | 0.7 | 6.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 5.6 | 1.1 | 0.8 | 20 | 5 |
Aspartic acid (g) | 1.8 | 0.0 | 0.1 | 0.1 | 0.1 | 0.4 | 3.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.3 | 6 | 2 |
Beta-sitosterol | n/a | n/a | 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 | 0 | 0 |
Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 46.4 | 0.1 | 36.8 | 22.7 | 40.4 | 10.4 | 6.8 | 19.6 | 0.2 | 0.8 | 2.7 | 28.4 | n/a | 69.9 | 204.8 | 125.8 | 616 | 154 |
Calories | 227.0 | 119.3 | 64.0 | 18.7 | 16.2 | 46.2 | 207.9 | 7.9 | 0.1 | 0.2 | 0.4 | 0.0 | n/a | 69.9 | 114.5 | 163.4 | 1,056 | 264 |
Calories (kj) | 949.4 | 499.4 | 265.6 | 78.1 | 67.7 | 192.2 | 869.0 | 32.9 | 0.3 | 0.8 | 1.9 | 0.0 | n/a | 297.9 | 478.3 | 681.2 | 4,415 | 1,104 |
Campesterol | n/a | n/a | 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 | 0 | 0 |
Carbohydrates (g) | 40.8 | 0.0 | 14.9 | 4.1 | 3.0 | 9.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 16.2 | 0.4 | 5.2 | 95 | 24 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 76.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 29.8 | 47.2 | 154 | 38 |
Copper (mg) | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 1 | 0 |
Cystine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 15.0 | 0.0 | 2.7 | 0.3 | 1.6 | 3.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 4.1 | 0.0 | 0.0 | 27 | 7 |
Folate (mcg) | 256.3 | 0.0 | 30.4 | 0.4 | 36.4 | 68.5 | 6.8 | 0.2 | 0.2 | 0.1 | 0.4 | 0.0 | n/a | 10.4 | 5.1 | 13.3 | 428 | 107 |
Folate, DFE (mcg) | 256.3 | 0.0 | 30.4 | 0.4 | 36.4 | 68.5 | 6.8 | 0.2 | 0.2 | 0.1 | 0.4 | 0.0 | n/a | 10.4 | 5.1 | 13.3 | 428 | 107 |
Folate, food (mcg) | 256.3 | 0.0 | 30.4 | 0.4 | 36.4 | 68.5 | 6.8 | 0.2 | 0.2 | 0.1 | 0.4 | 0.0 | n/a | 10.4 | 5.1 | 13.3 | 428 | 107 |
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 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | n/a | 2.1 | n/a | 0.5 | 3.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
Galactose | n/a | n/a | 0.0 | n/a | 0.7 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Glucose (dextrose) | n/a | n/a | 3.2 | n/a | 0.6 | 2.9 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 7 | 2 |
Glutamic acid (g) | 2.3 | 0.0 | 0.4 | 0.1 | 0.1 | 0.3 | 5.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.7 | 0.7 | 11 | 3 |
Glycine (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 3 | 1 |
Histidine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 2 | 1 |
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 | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 3.6 | 0.1 | 0.3 | 0.2 | 0.2 | 0.6 | 1.7 | 1.4 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.2 | 0.2 | 0.1 | 10 | 2 |
Isoleucine (g) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.4 | 0.2 | 3 | 1 |
Lactose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0 | 0 |
Leucine (g) | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.6 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.7 | 0.3 | 5 | 1 |
Lysine (g) | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 2.8 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 0.3 | 5 | 1 |
Magnesium (mg) | 120.4 | 0.0 | 16.0 | 3.1 | 11.1 | 17.9 | 32.4 | 7.7 | 0.1 | 0.3 | 0.5 | 9.5 | n/a | 38.9 | 8.0 | 12.1 | 278 | 69 |
Maltose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.8 | 0.0 | 0.2 | 0.2 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 2 | 0 |
Methionine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 1 | 0 |
Monounsaturated Fat (g) | 0.1 | 9.8 | 0.0 | 0.0 | 0.0 | 0.0 | 3.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 2.7 | 4.2 | 21 | 5 |
Niacin (mg) | 0.9 | 0.0 | 0.2 | 0.1 | 0.3 | 1.5 | 8.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 12 | 3 |
Pantothenic acid (mg) | 0.4 | 0.0 | 0.2 | 0.1 | 0.2 | 0.5 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 3 | 1 |
Phenylalanine (g) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.2 | 3 | 1 |
Phosphorus (mg) | 240.8 | 0.0 | 46.4 | 19.2 | 24.2 | 38.7 | 443.0 | 10.5 | 0.2 | 0.2 | 0.2 | 0.0 | n/a | 80.3 | 145.4 | 115.0 | 1,164 | 291 |
Phytosterols | n/a | 29.8 | 24.0 | n/a | 6.1 | n/a | 0.0 | 1.4 | 0.0 | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 62 | 15 |
Polyunsaturated Fat (g) | 0.4 | 1.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.3 | 0.5 | 4 | 1 |
Potassium (mg) | 610.6 | 0.1 | 233.6 | 50.3 | 262.6 | 314.4 | 553.8 | 37.5 | 1.7 | 1.2 | 2.1 | 9.5 | n/a | 769.2 | 27.8 | 156.1 | 3,031 | 758 |
Proline (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.8 | 0.3 | 3 | 1 |
Protein (g) | 15.2 | 0.0 | 1.8 | 0.8 | 0.7 | 1.5 | 33.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4.0 | 7.1 | 3.6 | 68 | 17 |
Retinol (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 | n/a | 0.0 | 73.3 | 121.0 | 194 | 49 |
Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 1 | 0 |
Saturated Fat (g) | 0.2 | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 6.0 | 9.0 | 20 | 5 |
Selenium (mcg) | 2.1 | 0.0 | 0.8 | 1.8 | 0.4 | 0.1 | 26.4 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 2.3 | 3.9 | 2.5 | 41 | 10 |
Serine (g) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.2 | 3 | 1 |
Sodium (mg) | 1.7 | 0.3 | 6.4 | 2.1 | 80.8 | 6.0 | 2,162.4 | 3.5 | 0.1 | 0.0 | 0.0 | 28.4 | n/a | 1,554.0 | 176.4 | 49.6 | 4,072 | 1,018 |
Starch | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.1 | n/a | n/a | 4 | 1 |
Stigmasterol | n/a | n/a | 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 | 0 | 0 |
Sucrose | n/a | n/a | 1.6 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 2 | 0 |
Sugar | n/a | 0.0 | 6.8 | 0.1 | 1.8 | 6.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 7.9 | 0.1 | 0.2 | 23 | 6 |
Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 2 | 1 |
Threonine (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.5 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.2 | 3 | 1 |
Tocopherol, alpha | n/a | 1.9 | 0.0 | 0.0 | 0.3 | 2.4 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3.1 | 0.1 | 0.4 | 8 | 2 |
Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Total Fat (g) | 0.9 | 13.5 | 0.2 | 0.1 | 0.2 | 0.4 | 7.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 9.4 | 14.5 | 47 | 12 |
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 | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.2 | 2 | 1 |
Valine (g) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | 0.2 | 3 | 1 |
Vitamin A, IU (IU) | 10.3 | 0.0 | 3.2 | 1.1 | 453.5 | 4,665.2 | 0.0 | 26.7 | 21.6 | 9.5 | 2.8 | 0.0 | n/a | 756.3 | 284.6 | 450.1 | 6,685 | 1,671 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 22.2 | 233.9 | 0.0 | 1.3 | 1.1 | 0.5 | 0.1 | 0.0 | n/a | 38.9 | 75.3 | 123.4 | 497 | 124 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.4 | 2 | 0 |
Vitamin B-6 (mg) | 0.1 | 0.0 | 0.2 | 0.2 | 0.1 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.0 | 0.0 | 2 | 1 |
Vitamin C (mg) | 0.0 | 0.0 | 11.8 | 3.9 | 3.1 | 190.3 | 55.0 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 4.9 | 0.0 | 1.1 | 271 | 68 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 6.8 | 10.9 | 18 | 4 |
Water (g) | 113.1 | 0.0 | 142.6 | 7.3 | 96.4 | 137.4 | 123.1 | 0.2 | 0.3 | 0.1 | 0.0 | 947.1 | n/a | 232.8 | 10.4 | 97.0 | 1,908 | 477 |
Zinc (mg) | 1.9 | 0.0 | 0.3 | 0.1 | 0.1 | 0.4 | 3.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.9 | 0.6 | 9 | 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.