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 tablespoon (14g) vegetable oil |
2 (6g) garlic cloves |
1 (110g) onions |
1 tablespoon (6g) ground cumin |
1 tablespoon (3g) dried oregano |
3 cups (0g) yellow potatoes |
1 cup (124g) zucchini |
1 cup (170g) quinoa |
4 cups (0g) vegetable stock |
2 (0g) chipotle chiles in adobo |
15 ounces (425g) diced tomatoes |
1 cup (330g) corn kernels |
1 to taste (8g) salt and black pepper |
2 teaspoons (4g) lemon zest |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.0 | n/a | n/a | 0.1 | 0.9 | n/a | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 1.9 | n/a | n/a | 0.1 | 0.4 | n/a | n/a | 3 | 0 |
| Ash (g) | 0.0 | 0.1 | 0.4 | 0.5 | 0.2 | n/a | 0.7 | 4.0 | n/a | n/a | 2.1 | 1.6 | n/a | 0.0 | 10 | 2 |
| Aspartic acid (g) | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.2 | 1.9 | n/a | n/a | 0.6 | 0.8 | n/a | n/a | 4 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 0.0 | 10.9 | 25.3 | 55.9 | 47.9 | n/a | 19.8 | 79.9 | n/a | n/a | 42.5 | 13.2 | n/a | 5.4 | 301 | 50 |
| Calories | 120.2 | 8.9 | 44.0 | 22.5 | 8.0 | n/a | 21.1 | 625.6 | n/a | n/a | 76.5 | 290.4 | n/a | 1.9 | 1,219 | 203 |
| Calories (kj) | 503.1 | 37.4 | 182.6 | 94.0 | 33.2 | n/a | 86.8 | 2,616.3 | n/a | n/a | 314.7 | 1,217.7 | n/a | 7.9 | 5,094 | 849 |
| Carbohydrates (g) | 0.0 | 2.0 | 10.3 | 2.7 | 2.1 | n/a | 3.9 | 109.1 | n/a | n/a | 16.5 | 68.7 | n/a | 0.6 | 216 | 36 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 1.0 | n/a | n/a | 0.3 | 0.1 | n/a | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 0.0 | 0.1 | 1.9 | 0.6 | 1.3 | n/a | 1.2 | 11.9 | n/a | n/a | 5.1 | 7.9 | n/a | 0.4 | 30 | 5 |
| Folate (mcg) | 0.0 | 0.2 | 20.9 | 0.6 | 7.1 | n/a | 29.8 | 312.8 | n/a | n/a | 63.8 | 118.8 | n/a | 0.5 | 554 | 92 |
| Folate, DFE (mcg) | 0.0 | 0.2 | 20.9 | 0.6 | 7.1 | n/a | 29.8 | 312.8 | n/a | n/a | 63.8 | 118.8 | n/a | 0.5 | 554 | 92 |
| Folate, food (mcg) | 0.0 | 0.2 | 20.9 | 0.6 | 7.1 | n/a | 29.8 | 312.8 | n/a | n/a | 63.8 | 118.8 | n/a | 0.5 | 554 | 92 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 1.4 | n/a | 0.0 | n/a | 1.7 | n/a | n/a | n/a | 5.8 | n/a | n/a | n/a | 9 | 1 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 2.2 | n/a | 0.1 | n/a | 1.3 | n/a | n/a | n/a | 5.3 | n/a | n/a | n/a | 9 | 1 |
| Glutamic acid (g) | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.2 | 3.2 | n/a | n/a | 1.8 | 2.0 | n/a | n/a | 7 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.2 | n/a | n/a | 0.1 | 0.4 | n/a | n/a | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.7 | n/a | n/a | 0.1 | 0.3 | n/a | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 0.1 | 0.2 | 4.0 | 1.1 | n/a | 0.5 | 7.8 | n/a | n/a | 1.1 | 1.4 | n/a | 0.0 | 16 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.9 | n/a | n/a | 0.1 | 0.4 | n/a | n/a | 1 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.4 | n/a | n/a | 0.1 | 1.1 | n/a | n/a | 3 | 0 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.3 | n/a | n/a | 0.1 | 0.4 | n/a | n/a | 2 | 0 |
| Magnesium (mg) | 0.0 | 1.5 | 11.0 | 22.0 | 8.1 | n/a | 22.3 | 334.9 | n/a | n/a | 46.8 | 59.4 | n/a | 0.6 | 507 | 84 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.1 | 0.1 | 0.2 | 0.1 | n/a | 0.2 | 3.5 | n/a | n/a | 0.5 | 0.4 | n/a | n/a | 5 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | 0.0 | 0.2 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 3.8 | 0.0 | 0.0 | 0.8 | 0.0 | n/a | 0.0 | 2.7 | n/a | n/a | 0.1 | 0.7 | n/a | 0.0 | 8 | 1 |
| Niacin (mg) | 0.0 | 0.0 | 0.1 | 0.3 | 0.1 | n/a | 0.6 | 2.6 | n/a | n/a | 2.5 | 5.7 | n/a | 0.0 | 12 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.3 | 1.3 | n/a | n/a | 0.4 | 0.9 | n/a | 0.0 | 3 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.0 | n/a | n/a | 0.1 | 0.5 | n/a | n/a | 2 | 0 |
| Phosphorus (mg) | 0.0 | 9.2 | 31.9 | 29.9 | 4.4 | n/a | 47.1 | 776.9 | n/a | n/a | 102.1 | 227.7 | n/a | 0.5 | 1,230 | 205 |
| Phytosterols (mg) | 131.6 | n/a | 16.5 | 4.1 | 6.1 | n/a | n/a | n/a | n/a | n/a | 29.8 | n/a | n/a | 1.4 | 189 | 32 |
| Polyunsaturated Fat (g) | 7.4 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.1 | 5.6 | n/a | n/a | 0.4 | 1.2 | n/a | 0.0 | 15 | 2 |
| Potassium (mg) | 0.0 | 24.1 | 160.6 | 107.3 | 37.8 | n/a | 323.6 | 957.1 | n/a | n/a | 1,007.8 | 693.0 | n/a | 6.4 | 3,318 | 553 |
| Proline (g) | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 1.3 | n/a | n/a | 0.1 | 0.9 | n/a | n/a | 2 | 0 |
| Protein (g) | 0.0 | 0.4 | 1.2 | 1.1 | 0.3 | n/a | 1.5 | 24.0 | n/a | n/a | 3.7 | 10.0 | n/a | 0.1 | 42 | 7 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.5 | n/a | n/a | 0.1 | 0.2 | n/a | 0.0 | 1 | 0 |
| Saturated Fat (g) | 1.8 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 1.2 | n/a | n/a | 0.1 | 0.4 | n/a | 0.0 | 4 | 1 |
| Selenium (mcg) | 0.0 | 0.9 | 0.6 | 0.3 | 0.1 | n/a | 0.2 | 14.5 | n/a | n/a | 0.0 | 2.3 | n/a | 0.0 | 19 | 3 |
| Serine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.0 | n/a | n/a | 0.1 | 0.5 | n/a | n/a | 2 | 0 |
| Sodium (mg) | 0.0 | 1.0 | 4.4 | 10.1 | 0.8 | n/a | 9.9 | 8.5 | n/a | n/a | 21.3 | 9.9 | n/a | 0.2 | 66 | 11 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 88.8 | n/a | n/a | 0.0 | n/a | n/a | n/a | 89 | 15 |
| Sucrose | n/a | n/a | 1.1 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 0.1 | 4.7 | 0.1 | 0.1 | n/a | 3.1 | n/a | n/a | n/a | 11.2 | n/a | n/a | 0.2 | 19 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.6 | n/a | n/a | 0.2 | 0.3 | n/a | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.7 | n/a | n/a | 0.1 | 0.4 | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.0 | 0.2 | 0.5 | n/a | 0.1 | 4.1 | n/a | n/a | 2.3 | n/a | n/a | 0.0 | 9 | 2 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | n/a | 0.7 | n/a | n/a | 7.7 | n/a | n/a | 0.5 | n/a | n/a | n/a | 9 | 1 |
| Total Fat (g) | 13.6 | 0.0 | 0.1 | 1.3 | 0.1 | n/a | 0.4 | 10.3 | n/a | n/a | 0.9 | 2.5 | n/a | 0.0 | 29 | 5 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 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 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | 0.1 | 0.4 | n/a | n/a | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.0 | n/a | n/a | 0.1 | 0.6 | n/a | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.5 | 2.2 | 76.2 | 51.0 | n/a | 248.0 | 23.8 | n/a | n/a | 3,542.3 | 0.0 | n/a | 2.0 | 3,946 | 658 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 3.8 | 2.6 | n/a | 12.4 | 1.7 | n/a | n/a | 178.6 | 0.0 | n/a | 0.1 | 199 | 33 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.8 | n/a | n/a | 0.3 | 0.6 | n/a | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 1.9 | 8.1 | 0.5 | 0.1 | n/a | 22.2 | n/a | n/a | n/a | 58.3 | 21.1 | n/a | 5.2 | 117 | 20 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Water (g) | 0.0 | 3.5 | 98.0 | 0.5 | 0.3 | n/a | 117.5 | 22.6 | n/a | n/a | 401.9 | 247.2 | n/a | 3.3 | 895 | 149 |
| Zinc (mg) | 0.0 | 0.1 | 0.2 | 0.3 | 0.1 | n/a | 0.4 | 5.3 | n/a | n/a | 0.7 | 1.2 | n/a | 0.0 | 8 | 1 |
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.