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.
15 ounces (425g) garbanzo beans |
15 ounces (307g) black beans |
15 ounces (425g) white kidney beans |
15 ounces (425g) red kidney beans |
3 7/8 ounces (108g) black olives |
14 ounces (400g) soybeans |
14 ounces (0g) frozen southwest-style vegetables |
14 ounces (397g) white corn |
4 ounces (114g) diced green chilies |
1 (110g) red onions |
2 cups (32g) cilantro |
1/2 cup (22g) basil |
8 ounces (241g) feta cheese |
1/2 cup (118g) caesar salad dressing |
1 tablespoon (14g) red hot pepper sauce |
3 teaspoons (8g) garlic |
1 teaspoon (2g) cumin |
Total | 1 serving | |
Alanine (g) | 0.9 | 1.1 | 1.0 | 1.5 | 0.0 | 3.1 | n/a | 1.2 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | n/a | 0.0 | 0.0 | n/a | 11 | 1 |
Alcohol | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 2.0 | 1.7 | 1.2 | 2.3 | 0.1 | 5.2 | n/a | 0.5 | 0.0 | 0.1 | n/a | 0.0 | 1.1 | n/a | 0.0 | 0.1 | n/a | 14 | 1 |
Ash (g) | 6.8 | 3.5 | 7.0 | 4.6 | 2.4 | 7.6 | n/a | 2.5 | 1.6 | 0.4 | 0.5 | 0.3 | 12.5 | 2.8 | 1.0 | 0.1 | 0.2 | 54 | 4 |
Aspartic acid (g) | 2.5 | 3.3 | 2.8 | 4.5 | 0.1 | 8.4 | n/a | 1.0 | 0.1 | 0.1 | n/a | 0.1 | 1.9 | n/a | 0.0 | 0.0 | n/a | 25 | 2 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Caffeine | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 136.1 | 82.9 | 144.6 | 119.1 | 94.8 | 408.0 | n/a | 7.9 | 8.0 | 25.3 | 21.4 | 38.3 | 1,187.3 | 56.4 | 1.1 | 15.2 | 19.6 | 2,366 | 197 |
Calories | 506.1 | 405.4 | 357.2 | 540.1 | 123.9 | 692.0 | n/a | 341.3 | 24.0 | 44.0 | 7.4 | 5.0 | 635.8 | 636.9 | 1.6 | 12.5 | 7.9 | 4,341 | 362 |
Calories (kj) | 2,113.6 | 1,695.4 | 1,501.2 | 2,262.5 | 518.2 | 2,900.0 | n/a | 1,420.9 | 100.6 | 182.6 | 30.4 | 20.3 | 2,656.4 | 2,662.6 | 6.5 | 52.3 | 32.9 | 18,156 | 1,513 |
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 | n/a | n/a | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 96.2 | 72.8 | 61.7 | 97.0 | 6.7 | 39.7 | n/a | 75.5 | 5.8 | 10.3 | 1.2 | 0.6 | 9.9 | 3.9 | 0.2 | 2.8 | 0.9 | 485 | 40 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 214.3 | 45.8 | 0.0 | 0.0 | 0.0 | 260 | 22 |
Copper (mg) | 0.7 | 0.6 | 0.6 | 1.0 | 0.3 | 1.6 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 0 |
Cystine (g) | 0.3 | 0.3 | 0.2 | 0.4 | n/a | 1.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
Dietary Fiber (g) | 18.7 | 26.7 | 22.5 | 31.5 | 3.4 | 24.0 | n/a | 10.7 | 1.5 | 1.9 | 0.9 | 0.3 | 0.0 | 0.6 | 0.0 | 0.2 | 0.2 | 143 | 12 |
Folate (mcg) | 284.9 | 457.6 | 153.1 | 552.9 | 0.0 | 216.0 | n/a | 182.6 | 11.4 | 20.9 | 19.8 | 14.7 | 77.1 | 2.4 | 0.8 | 0.3 | 0.2 | 1,995 | 166 |
Folate, DFE (mcg) | 284.9 | 457.6 | 153.1 | 552.9 | 0.0 | 216.0 | n/a | 182.6 | 11.4 | 20.9 | 19.8 | 14.7 | 77.1 | 2.4 | 0.8 | 0.3 | 0.2 | 1,995 | 166 |
Folate, food (mcg) | 284.9 | 457.6 | 153.1 | 552.9 | 0.0 | 216.0 | n/a | 182.6 | 11.4 | 20.9 | 19.8 | 14.7 | 77.1 | 2.4 | 0.8 | 0.3 | 0.2 | 1,995 | 166 |
Folic acid (mcg) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Glutamic acid (g) | 3.7 | 4.1 | 3.6 | 5.6 | 0.1 | 12.9 | n/a | 2.5 | 0.1 | 0.3 | n/a | 0.1 | 5.8 | n/a | 0.0 | 0.1 | n/a | 39 | 3 |
Glycine (g) | 0.9 | 1.1 | 0.9 | 1.4 | 0.1 | 3.1 | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 8 | 1 |
Histidine (g) | 0.6 | 0.8 | 0.6 | 1.0 | 0.0 | 1.8 | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 1.0 | n/a | 0.0 | 0.0 | n/a | 6 | 1 |
Hydroxyproline | n/a | n/a | 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 | n/a | n/a | 0 | 0 |
Iron (mg) | 5.7 | 6.5 | 5.0 | 12.5 | 3.6 | 20.6 | n/a | 2.1 | 0.6 | 0.2 | 0.6 | 0.7 | 1.6 | 1.3 | 0.1 | 0.1 | 1.4 | 62 | 5 |
Isoleucine (g) | 0.9 | 1.2 | 1.1 | 1.6 | 0.0 | 3.2 | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 1.9 | n/a | 0.0 | 0.0 | n/a | 11 | 1 |
Lactose | 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 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 1.5 | 2.2 | 1.9 | 2.9 | 0.1 | 5.4 | n/a | 1.4 | 0.1 | 0.0 | n/a | 0.0 | 3.4 | n/a | 0.0 | 0.0 | n/a | 19 | 2 |
Lysine (g) | 1.4 | 1.9 | 1.6 | 2.5 | 0.0 | 4.4 | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 2.9 | n/a | 0.0 | 0.0 | n/a | 15 | 1 |
Magnesium (mg) | 123.3 | 215.0 | 114.8 | 191.4 | 4.3 | 344.0 | n/a | 146.9 | 16.0 | 11.0 | 8.3 | 13.8 | 45.8 | 2.4 | 0.7 | 2.1 | 7.7 | 1,247 | 104 |
Maltose | 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 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 2.6 | 1.4 | 0.7 | 2.0 | 0.0 | 3.3 | n/a | 0.6 | 0.2 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 12 | 1 |
Methionine (g) | 0.3 | 0.4 | 0.3 | 0.6 | 0.0 | 0.9 | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | n/a | 0.0 | 0.0 | n/a | 4 | 0 |
Monounsaturated Fat (g) | 1.1 | 0.1 | 1.6 | 0.2 | 8.5 | 7.9 | n/a | 1.4 | 0.0 | 0.0 | 0.1 | 0.0 | 11.1 | 15.9 | 0.0 | 0.0 | 0.3 | 48 | 4 |
Niacin (mg) | 0.6 | 1.6 | 1.7 | 2.5 | 0.0 | 1.6 | n/a | 6.7 | 0.9 | 0.1 | 0.4 | 0.2 | 2.4 | 0.0 | 0.0 | 0.1 | 0.1 | 19 | 2 |
Pantothenic acid (mg) | 1.3 | 0.7 | 0.6 | 0.9 | 0.0 | 0.7 | n/a | 3.0 | 0.0 | 0.1 | 0.2 | 0.0 | 2.3 | 0.1 | 0.0 | 0.1 | n/a | 10 | 1 |
Phenylalanine (g) | 1.1 | 1.5 | 1.3 | 2.0 | 0.0 | 3.5 | n/a | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 1.6 | n/a | 0.0 | 0.0 | n/a | 12 | 1 |
Phosphorus (mg) | 382.8 | 430.0 | 382.8 | 603.9 | 3.2 | 980.0 | n/a | 353.2 | 19.4 | 31.9 | 15.4 | 12.1 | 811.6 | 22.3 | 1.6 | 12.9 | 10.5 | 4,073 | 339 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 16.5 | 1.6 | n/a | n/a | n/a | n/a | n/a | 1.4 | 20 | 2 |
Polyunsaturated Fat (g) | 2.2 | 0.7 | 1.1 | 1.2 | 1.0 | 20.3 | n/a | 2.2 | 0.1 | 0.0 | 0.0 | 0.1 | 1.4 | 38.6 | 0.0 | 0.0 | 0.1 | 69 | 6 |
Potassium (mg) | 731.5 | 1,090.4 | 1,007.9 | 1,713.9 | 8.6 | 2,060.0 | n/a | 1,071.6 | 213.7 | 160.6 | 166.7 | 63.8 | 149.3 | 34.1 | 20.3 | 33.7 | 37.5 | 8,564 | 714 |
Proline (g) | 0.9 | 1.2 | 1.3 | 1.6 | 0.0 | 3.9 | n/a | 1.2 | 0.0 | 0.0 | n/a | 0.0 | 3.3 | n/a | 0.0 | 0.0 | n/a | 13 | 1 |
Protein (g) | 21.1 | 27.2 | 22.2 | 36.9 | 0.9 | 66.6 | n/a | 12.8 | 1.0 | 1.2 | 0.7 | 0.7 | 34.2 | 2.5 | 0.1 | 0.5 | 0.4 | 229 | 19 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 301.0 | 10.6 | 0.0 | 0.0 | 0.0 | 312 | 26 |
Riboflavin (mg) | 0.1 | 0.2 | 0.2 | 0.2 | 0.0 | 1.1 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Saturated Fat (g) | 0.5 | 0.4 | 0.6 | 0.3 | 1.5 | 5.2 | n/a | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 36.0 | 10.3 | 0.0 | 0.0 | 0.0 | 56 | 5 |
Selenium (mcg) | 11.9 | 3.7 | 3.8 | 5.1 | 1.0 | 29.2 | n/a | 2.4 | 0.3 | 0.6 | 0.3 | 0.1 | 36.1 | 1.9 | 0.0 | 1.2 | 0.1 | 98 | 8 |
Serine (g) | 1.1 | 1.5 | 1.4 | 2.0 | 0.0 | 3.9 | n/a | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 2.8 | n/a | 0.0 | 0.0 | n/a | 13 | 1 |
Sodium (mg) | 1,271.6 | 3.1 | 1,258.8 | 8.5 | 791.9 | 4.0 | n/a | 59.5 | 1,340.6 | 4.4 | 14.7 | 0.9 | 2,687.7 | 1,420.6 | 372.7 | 1.4 | 3.5 | 9,244 | 770 |
Starch | n/a | n/a | 37.8 | 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 | 38 | 3 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Sucrose | n/a | n/a | 7.9 | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 9 | 1 |
Sugar | n/a | n/a | 7.9 | 1.4 | 0.0 | 12.0 | n/a | 12.8 | 3.6 | 4.7 | 0.3 | 0.1 | 9.9 | 3.3 | 0.2 | 0.1 | 0.0 | 56 | 5 |
Theobromine | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.1 | 0.7 | 0.5 | 0.7 | 0.0 | 0.6 | n/a | 0.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Threonine (g) | 0.8 | 1.1 | 0.8 | 1.6 | 0.0 | 2.9 | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | n/a | 0.0 | 0.0 | n/a | 9 | 1 |
Tocopherol, alpha | n/a | n/a | 0.1 | 0.1 | 1.8 | 1.4 | n/a | 0.3 | 0.8 | 0.0 | 0.8 | 0.2 | 0.4 | 5.6 | 0.0 | 0.0 | 0.1 | 12 | 1 |
Tocopherol, beta | n/a | n/a | 0.0 | n/a | 0.0 | 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 |
Tocopherol, delta | n/a | n/a | 0.1 | n/a | 0.0 | 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 |
Tocopherol, gamma | n/a | n/a | 2.9 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Total Fat (g) | 4.8 | 1.7 | 2.6 | 2.1 | 11.5 | 35.9 | n/a | 4.7 | 0.1 | 0.1 | 0.2 | 0.1 | 51.2 | 68.0 | 0.1 | 0.0 | 0.5 | 184 | 15 |
Tryptophan (g) | 0.2 | 0.3 | 0.3 | 0.4 | n/a | 1.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
Tyrosine (g) | 0.5 | 0.8 | 0.5 | 1.0 | 0.0 | 2.5 | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 1.6 | n/a | 0.0 | 0.0 | n/a | 8 | 1 |
Valine (g) | 0.9 | 1.4 | 1.3 | 1.9 | 0.0 | 3.3 | n/a | 0.7 | 0.0 | 0.0 | n/a | 0.0 | 2.6 | n/a | 0.0 | 0.0 | n/a | 12 | 1 |
Vitamin A, IU (IU) | 89.3 | 18.4 | 0.0 | 0.0 | 434.2 | 36.0 | n/a | 4.0 | 824.0 | 2.2 | 2,159.4 | 1,140.7 | 1,016.3 | 40.0 | 22.8 | 0.8 | 26.7 | 5,815 | 485 |
Vitamin A, RAE (mcg) | 4.3 | 0.0 | 0.0 | 0.0 | 21.5 | 0.0 | n/a | 0.0 | 41.1 | 0.0 | 107.8 | 57.1 | 301.0 | 10.6 | 1.1 | 0.0 | 1.3 | 546 | 45 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.1 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Vitamin B-6 (mg) | 2.0 | 0.2 | 0.3 | 0.5 | 0.0 | 0.9 | n/a | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 6 | 0 |
Vitamin C (mg) | 16.2 | 0.0 | 5.1 | 5.1 | 1.0 | 6.8 | n/a | 27.0 | 77.7 | 8.1 | 8.6 | 3.9 | 0.0 | 0.4 | 10.5 | 2.6 | 0.2 | 173 | 14 |
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 | 38.5 | 5.9 | n/a | 0.0 | 0.0 | 44 | 4 |
Water (g) | 296.4 | 201.9 | 331.9 | 284.7 | 86.2 | 250.2 | n/a | 301.5 | 105.7 | 98.0 | 29.5 | 19.9 | 133.0 | 40.3 | 12.7 | 4.9 | 0.2 | 2,197 | 183 |
Zinc (mg) | 4.5 | 3.4 | 2.0 | 4.6 | 0.2 | 4.6 | n/a | 1.8 | 0.2 | 0.2 | 0.2 | 0.2 | 6.9 | 0.1 | 0.0 | 0.1 | 0.1 | 29 | 2 |
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