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.
3 cups (735g) plain yogurt |
2 (6g) garlic cloves |
2 teaspoons (4g) ground cumin |
1/2 teaspoon (0g) seasoning salt |
1 medium (119g) sweet red peppers |
2 cups (328g) whole kernel corn |
1 cup (240g) canned black beans |
1 small (91g) tomatoes |
2 tablespoons (17g) diced green chilies |
2 cups (264g) Mexican blend cheese |
1/4 cup (4g) fresh cilantro |
1 to taste (0g) tortilla chips |
Total | 1 serving | |
Alanine (g) | 1.1 | 0.0 | n/a | n/a | 0.0 | 0.8 | 0.6 | 0.0 | 0.0 | 1.6 | n/a | n/a | 4 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.8 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.9 | 0.0 | 0.0 | 1.8 | n/a | n/a | 4 | 0 |
Ash (g) | 5.3 | 0.1 | 0.3 | n/a | 0.6 | 2.9 | 3.6 | 0.5 | 0.2 | 15.5 | 0.1 | n/a | 29 | 1 |
Aspartic acid (g) | 2.0 | 0.0 | n/a | n/a | 0.3 | 0.7 | 1.7 | 0.1 | 0.0 | 3.5 | n/a | n/a | 8 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 889.4 | 10.9 | 39.1 | n/a | 8.3 | 16.4 | 84.0 | 9.1 | 1.2 | 1,795.2 | 2.7 | n/a | 2,856 | 89 |
Calories | 448.4 | 8.9 | 15.8 | n/a | 36.9 | 265.7 | 218.4 | 16.4 | 3.5 | 984.7 | 0.9 | n/a | 2,000 | 62 |
Calories (kj) | 1,889.0 | 37.4 | 65.8 | n/a | 153.5 | 1,111.9 | 914.4 | 67.3 | 14.7 | 4,121.0 | 3.8 | n/a | 8,379 | 262 |
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 | 0 | 0 |
Carbohydrates (g) | 34.3 | 2.0 | 1.9 | n/a | 7.2 | 61.0 | 39.7 | 3.5 | 0.8 | 12.2 | 0.1 | n/a | 163 | 5 |
Cholesterol (mg) | 95.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 277.2 | 0.0 | n/a | 373 | 12 |
Copper (mg) | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Cystine (g) | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 0.0 | 0.1 | 0.4 | n/a | 2.5 | 6.6 | 16.6 | 1.1 | 0.2 | 0.0 | 0.1 | n/a | 28 | 1 |
Folate (mcg) | 51.5 | 0.2 | 0.4 | n/a | 54.7 | 160.7 | 146.4 | 13.7 | 1.7 | 2.6 | 2.5 | n/a | 434 | 14 |
Folate, DFE (mcg) | 51.5 | 0.2 | 0.4 | n/a | 54.7 | 160.7 | 146.4 | 13.7 | 1.7 | 2.6 | 2.5 | n/a | 434 | 14 |
Folate, food (mcg) | 51.5 | 0.2 | 0.4 | n/a | 54.7 | 160.7 | 146.4 | 13.7 | 1.7 | 2.6 | 2.5 | n/a | 434 | 14 |
Folic acid (mcg) | 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 |
Fructose | n/a | n/a | n/a | n/a | 2.7 | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | 4 | 0 |
Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | 3 | 0 |
Glutamic acid (g) | 5.0 | 0.0 | n/a | n/a | 0.3 | 1.7 | 2.2 | 0.4 | 0.0 | 12.6 | n/a | n/a | 22 | 1 |
Glycine (g) | 0.6 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.6 | 0.0 | 0.0 | 0.8 | n/a | n/a | 2 | 0 |
Histidine (g) | 0.6 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 1.8 | n/a | n/a | 3 | 0 |
Iron (mg) | 0.4 | 0.1 | 2.8 | n/a | 0.5 | 2.8 | 4.6 | 0.2 | 0.1 | 1.2 | 0.1 | n/a | 13 | 0 |
Isoleucine (g) | 1.4 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.6 | 0.0 | 0.0 | 2.8 | n/a | n/a | 5 | 0 |
Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 2.6 | 0.0 | n/a | n/a | 0.0 | 0.9 | 1.2 | 0.0 | 0.0 | 5.3 | n/a | n/a | 10 | 0 |
Lysine (g) | 2.3 | 0.0 | n/a | n/a | 0.0 | 0.4 | 1.0 | 0.0 | 0.0 | 3.8 | n/a | n/a | 8 | 0 |
Magnesium (mg) | 88.2 | 1.5 | 15.4 | n/a | 14.3 | 65.6 | 84.0 | 10.0 | 2.3 | 73.9 | 1.0 | n/a | 356 | 11 |
Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.1 | n/a | 0.1 | 0.6 | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 2 | 0 |
Methionine (g) | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 1.4 | n/a | n/a | 3 | 0 |
Monounsaturated Fat (g) | 6.6 | 0.0 | 0.6 | n/a | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 22.5 | 0.0 | n/a | 31 | 1 |
Niacin (mg) | 0.6 | 0.0 | 0.2 | n/a | 1.2 | 3.9 | 1.5 | 0.5 | 0.1 | 0.1 | 0.0 | n/a | 8 | 0 |
Pantothenic acid (mg) | 2.9 | 0.0 | n/a | n/a | 0.4 | 2.2 | 0.4 | 0.1 | 0.0 | 0.7 | 0.0 | n/a | 7 | 0 |
Phenylalanine (g) | 1.4 | 0.0 | n/a | n/a | 0.1 | 0.4 | 0.8 | 0.0 | 0.0 | 3.0 | n/a | n/a | 6 | 0 |
Phosphorus (mg) | 698.3 | 9.2 | 21.0 | n/a | 30.9 | 213.2 | 259.2 | 21.8 | 2.8 | 1,172.2 | 1.9 | n/a | 2,430 | 76 |
Phytosterols | n/a | n/a | 2.9 | n/a | n/a | n/a | n/a | 6.4 | n/a | n/a | 0.2 | n/a | 9 | 0 |
Polyunsaturated Fat (g) | 0.7 | 0.0 | 0.1 | n/a | 0.1 | 1.5 | 0.3 | 0.1 | 0.0 | 2.4 | 0.0 | n/a | 5 | 0 |
Potassium (mg) | 1,139.3 | 24.1 | 75.1 | n/a | 251.1 | 639.6 | 739.2 | 215.7 | 31.2 | 229.7 | 20.8 | n/a | 3,366 | 105 |
Proline (g) | 3.0 | 0.0 | n/a | n/a | 0.0 | 0.8 | 0.6 | 0.0 | 0.0 | 5.7 | n/a | n/a | 10 | 0 |
Protein (g) | 25.5 | 0.4 | 0.7 | n/a | 1.2 | 8.6 | 14.5 | 0.8 | 0.1 | 56.6 | 0.1 | n/a | 109 | 3 |
Retinol (mcg) | 198.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 169.0 | 0.0 | n/a | 367 | 11 |
Riboflavin (mg) | 1.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.3 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 2 | 0 |
Saturated Fat (g) | 15.4 | 0.0 | 0.1 | n/a | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | 50.2 | 0.0 | n/a | 66 | 2 |
Selenium (mcg) | 16.2 | 0.9 | 0.2 | n/a | 0.1 | 2.3 | 3.1 | 0.0 | 0.0 | 38.3 | 0.0 | n/a | 61 | 2 |
Serine (g) | 1.6 | 0.0 | n/a | n/a | 0.1 | 0.4 | 0.8 | 0.0 | 0.0 | 3.1 | n/a | n/a | 6 | 0 |
Sodium (mg) | 338.1 | 1.0 | 7.1 | n/a | 4.8 | 1,059.4 | 921.6 | 4.6 | 195.5 | 2,985.8 | 1.8 | n/a | 5,520 | 172 |
Starch | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0 | 0 |
Sucrose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Sugar (g) | 34.3 | 0.1 | 0.1 | n/a | 5.0 | 7.9 | n/a | 2.4 | 0.5 | 12.2 | 0.0 | n/a | 62 | 2 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
Threonine (g) | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.6 | 0.0 | 0.0 | 1.9 | n/a | n/a | 4 | 0 |
Tocopherol, alpha (mg) | 0.4 | 0.0 | 0.1 | n/a | 1.9 | 0.2 | n/a | 0.5 | 0.1 | 0.7 | 0.1 | n/a | 4 | 0 |
Tocopherol, beta | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | 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 | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
Total Fat (g) | 23.9 | 0.0 | 0.9 | n/a | 0.4 | 3.3 | 0.7 | 0.2 | 0.0 | 79.1 | 0.0 | n/a | 109 | 3 |
Tryptophan (g) | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.6 | n/a | n/a | 1 | 0 |
Tyrosine (g) | 1.3 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.4 | 0.0 | 0.0 | 3.1 | n/a | n/a | 5 | 0 |
Valine (g) | 2.1 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.8 | 0.0 | 0.0 | 3.5 | n/a | n/a | 7 | 0 |
Vitamin A, IU (IU) | 727.7 | 0.5 | 53.3 | n/a | 3,725.9 | 3.3 | 9.6 | 758.0 | 120.2 | 580.8 | 269.9 | n/a | 6,249 | 195 |
Vitamin A, RAE (mcg) | 198.5 | 0.0 | 2.7 | n/a | 186.8 | 0.0 | 0.0 | 38.2 | 6.0 | 169.0 | 13.5 | n/a | 615 | 19 |
Vitamin B-12 (mcg) | 2.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.0 | n/a | 6 | 0 |
Vitamin B-6 (mg) | 0.2 | 0.1 | 0.0 | n/a | 0.3 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
Vitamin C (mg) | 3.7 | 1.9 | 0.3 | n/a | 152.0 | 27.9 | 6.5 | 12.5 | 11.3 | 0.0 | 1.1 | n/a | 217 | 7 |
Vitamin D (IU) | 14.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 58.1 | 0.0 | n/a | 73 | 2 |
Water (g) | 646.1 | 3.5 | 0.3 | n/a | 109.7 | 252.3 | 181.5 | 86.0 | 15.4 | 100.5 | 3.7 | n/a | 1,399 | 44 |
Zinc (mg) | 4.3 | 0.1 | 0.2 | n/a | 0.3 | 1.3 | 1.3 | 0.2 | 0.0 | 7.8 | 0.0 | n/a | 15 | 0 |
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