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.
|
1/2 tablespoon (7g) olive oil |
1/2 (55g) onions |
3 (9g) garlic cloves |
15 ounces (307g) black beans |
14 ounces (397g) tomatoes and green chilies |
10 ounces (284g) Mexican-style corn |
1/2 cup (130g) salsa |
1 teaspoon (2g) cumin |
1 teaspoon (3g) chili powder |
2 cups (390g) cooked brown rice |
6 (306g) whole wheat tortillas |
6 ounces (170g) shredded cheddar cheese |
6 ounces (170g) enchilada sauce |
1 to taste (0g) fat free sour cream |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.6 | n/a | n/a | 0.0 | 0.5 | n/a | 1.2 | n/a | n/a | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.1 | 1.7 | n/a | 0.3 | n/a | n/a | 0.0 | 0.7 | n/a | 1.6 | n/a | n/a | 4 | 1 |
| Ash (g) | 0.0 | 0.2 | 0.1 | 3.5 | 5.5 | 4.1 | 2.8 | 0.2 | 0.3 | 1.5 | 6.4 | 6.7 | 4.9 | n/a | 36 | 6 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 3.3 | n/a | 0.5 | n/a | n/a | 0.0 | 0.8 | n/a | 2.7 | n/a | n/a | 8 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.1 | 12.7 | 16.3 | 82.9 | 79.4 | 14.2 | 35.0 | 19.6 | 8.9 | 39.0 | 584.5 | 1,228.6 | n/a | n/a | 2,121 | 353 |
| Calories | 59.7 | 22.0 | 13.4 | 405.4 | 59.5 | 212.6 | 35.0 | 7.9 | 7.6 | 436.8 | 878.2 | 686.7 | 68.0 | n/a | 2,893 | 482 |
| Calories (kj) | 249.7 | 91.3 | 56.1 | 1,695.4 | 250.0 | 890.3 | 148.9 | 32.9 | 31.8 | 1,829.1 | 3,678.1 | 2,869.5 | 284.1 | n/a | 12,107 | 2,018 |
| Carbohydrates (g) | 0.0 | 5.1 | 3.0 | 72.8 | 14.4 | 51.5 | 8.1 | 0.9 | 1.3 | 91.7 | 151.8 | 2.2 | 14.2 | n/a | 417 | 70 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 178.9 | 0.0 | n/a | 179 | 30 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.6 | 0.4 | 0.2 | 0.2 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | n/a | n/a | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | n/a | n/a | 0.0 | 0.1 | n/a | 0.2 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.9 | 0.2 | 26.7 | n/a | n/a | 2.1 | 0.2 | 0.9 | 7.0 | n/a | 0.0 | 2.9 | n/a | 41 | 7 |
| Folate (mcg) | 0.0 | 10.5 | 0.3 | 457.6 | 35.7 | 96.4 | 5.2 | 0.2 | 0.8 | 15.6 | n/a | 30.7 | n/a | n/a | 653 | 109 |
| Folate, DFE (mcg) | 0.0 | 10.5 | 0.3 | 457.6 | 35.7 | 96.4 | 5.2 | 0.2 | 0.8 | 15.6 | n/a | 30.7 | n/a | n/a | 653 | 109 |
| Folate, food (mcg) | 0.0 | 10.5 | 0.3 | 457.6 | 35.7 | 96.4 | 5.2 | 0.2 | 0.8 | 15.6 | n/a | 30.7 | n/a | n/a | 653 | 109 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | 0.0 | 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 |
| Glucose (dextrose) | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 0.0 | 0.1 | 0.1 | 4.1 | n/a | 1.3 | n/a | n/a | 0.0 | 1.8 | n/a | 10.4 | n/a | n/a | 18 | 3 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.3 | n/a | n/a | 0.0 | 0.4 | n/a | 0.7 | n/a | n/a | 3 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.2 | n/a | n/a | 0.0 | 0.2 | n/a | 1.5 | n/a | n/a | 3 | 0 |
| Hydroxyproline | 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) | 0.0 | 0.1 | 0.2 | 6.5 | 1.0 | 2.2 | 0.6 | 1.4 | 0.5 | 2.1 | 6.1 | 1.2 | 1.0 | n/a | 23 | 4 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 1.2 | n/a | 0.3 | n/a | n/a | 0.0 | 0.4 | n/a | 2.6 | n/a | n/a | 5 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.4 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 2.2 | n/a | 0.7 | n/a | n/a | 0.0 | 0.7 | n/a | 4.1 | n/a | n/a | 8 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 1.9 | n/a | 0.3 | n/a | n/a | 0.0 | 0.3 | n/a | 3.5 | n/a | n/a | 6 | 1 |
| Magnesium (mg) | 0.0 | 5.5 | 2.3 | 215.0 | 43.6 | 70.9 | 19.4 | 7.7 | 4.0 | 171.6 | n/a | 47.7 | n/a | n/a | 588 | 98 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.2 | 1.4 | 0.5 | 0.1 | 0.2 | 0.1 | 0.0 | 4.3 | n/a | 0.0 | n/a | n/a | 7 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.1 | n/a | n/a | 0.0 | 0.2 | n/a | 1.1 | n/a | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 4.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.3 | 0.1 | 1.2 | 8.5 | 16.0 | n/a | n/a | 32 | 5 |
| Niacin (mg) | 0.0 | 0.1 | 0.1 | 1.6 | 2.5 | 2.7 | 0.1 | 0.1 | 0.3 | 5.2 | n/a | 0.1 | n/a | n/a | 13 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 0.7 | 0.6 | 1.3 | 0.0 | n/a | 0.0 | 1.5 | n/a | 0.7 | n/a | n/a | 5 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 1.5 | n/a | 0.3 | n/a | n/a | 0.0 | 0.5 | n/a | 2.2 | n/a | n/a | 5 | 1 |
| Phosphorus (mg) | 0.0 | 16.0 | 13.8 | 430.0 | 55.5 | 175.8 | 40.1 | 10.5 | 8.1 | 300.3 | n/a | 872.4 | n/a | n/a | 1,923 | 320 |
| Phytosterols (mg) | 14.9 | 8.3 | n/a | n/a | n/a | n/a | n/a | 1.4 | 2.2 | n/a | n/a | n/a | n/a | n/a | 27 | 4 |
| Polyunsaturated Fat (g) | 0.7 | 0.0 | 0.0 | 0.7 | 0.1 | 0.7 | 0.1 | 0.1 | 0.2 | 1.2 | 2.8 | 1.6 | n/a | n/a | 8 | 1 |
| Potassium (mg) | 0.1 | 80.3 | 36.1 | 1,090.4 | 424.6 | 433.8 | 384.6 | 37.5 | 52.7 | 308.1 | n/a | 167.0 | n/a | n/a | 3,015 | 503 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 1.2 | n/a | 0.6 | n/a | n/a | 0.0 | 0.4 | n/a | 4.8 | n/a | n/a | 7 | 1 |
| Protein (g) | 0.0 | 0.6 | 0.6 | 27.2 | 2.7 | 6.6 | 2.0 | 0.4 | 0.4 | 9.0 | 26.6 | 42.4 | 2.8 | n/a | 121 | 20 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 439.6 | n/a | n/a | 440 | 73 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 0.9 | 0.0 | 0.0 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.6 | 2.1 | 35.9 | 0.0 | n/a | 41 | 7 |
| Selenium (mcg) | 0.0 | 0.3 | 1.3 | 3.7 | 1.6 | 1.7 | 1.2 | 0.1 | 0.6 | n/a | n/a | 23.7 | n/a | n/a | 34 | 6 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 1.5 | n/a | 0.3 | n/a | n/a | 0.0 | 0.5 | n/a | 2.5 | n/a | n/a | 5 | 1 |
| Sodium (mg) | 0.1 | 2.2 | 1.5 | 3.1 | 1,591.1 | 983.8 | 777.0 | 3.5 | 44.3 | 3.9 | 2,747.9 | 1,058.2 | 1,474.7 | n/a | 8,691 | 1,449 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | 2.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sucrose | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.4 | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 2.3 | 0.1 | n/a | n/a | n/a | 4.0 | 0.0 | 0.2 | n/a | n/a | 0.9 | 11.3 | n/a | 19 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.3 | n/a | n/a | 0.0 | 0.3 | n/a | 1.5 | n/a | n/a | 3 | 1 |
| Tocopherol, alpha (mg) | 1.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.5 | 0.1 | 1.0 | n/a | n/a | 0.5 | n/a | n/a | 4 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 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 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Total Fat (g) | 6.8 | 0.1 | 0.0 | 1.7 | 0.3 | 1.6 | 0.2 | 0.5 | 0.4 | 3.2 | 18.4 | 56.5 | 0.0 | n/a | 90 | 15 |
| Trans-monoenoic Fat | 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 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.5 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.2 | n/a | n/a | 0.0 | 0.3 | n/a | 2.0 | n/a | n/a | 3 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.4 | n/a | n/a | 0.0 | 0.5 | n/a | 2.8 | n/a | n/a | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 1.1 | 0.8 | 18.4 | 1,547.5 | 657.8 | 378.1 | 26.7 | 800.6 | 0.0 | n/a | 1,707.4 | 1,134.5 | n/a | 6,273 | 1,045 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 79.4 | 34.0 | 19.4 | 1.3 | 40.0 | 0.0 | n/a | 451.6 | n/a | n/a | 626 | 104 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.4 | n/a | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.2 | 0.4 | 0.3 | 0.2 | 0.0 | 0.1 | 0.6 | n/a | 0.1 | n/a | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 4.1 | 2.8 | 0.0 | 24.6 | 24.9 | 2.5 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 3.4 | n/a | 62 | 10 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 40.9 | n/a | n/a | 41 | 7 |
| Water (g) | 0.0 | 49.0 | 5.3 | 201.9 | 373.9 | 219.7 | 116.4 | 0.2 | 0.3 | 284.5 | 102.8 | 62.6 | 148.2 | n/a | 1,565 | 261 |
| Zinc (mg) | 0.0 | 0.1 | 0.1 | 3.4 | 0.5 | 1.0 | 0.5 | 0.1 | 0.1 | 2.4 | n/a | 5.3 | n/a | n/a | 14 | 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.