Nutritional Facts: Layered Southwestern Salad

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 (108g)
lettuce
15 ounces (425g)
kidney beans
15 ounces (307g)
black beans
8 ounces (241g)
fresh mushrooms
12 ounces (340g)
corn
1/4 cup (40g)
red onions
1 cup (256g)
nonfat sour cream
1/4 cup (15g)
fresh parsley
2 tablespoons (0g)
white wine vinegar
1/4 teaspoon (2g)
salt
1/8 teaspoon (0g)
black pepper
1 cup (113g)
low-fat cheddar cheese
Total 1 serving
Alanine (g) 0.1 1.0 1.1 0.5 1.0 0.0 n/a 0.0 n/a 0.0 0.0 0.7 4 1
Alcohol (g) 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Arginine (g) 0.1 1.2 1.7 0.2 0.5 0.0 n/a 0.0 n/a 0.0 0.0 1.0 5 1
Ash (g) 0.7 7.0 3.5 2.0 2.4 0.1 3.1 0.3 n/a 1.5 0.0 4.1 25 3
Aspartic acid (g) 0.2 2.8 3.3 0.5 0.9 0.0 n/a 0.0 n/a 0.0 0.0 1.6 9 1
Beta-sitosterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Calcium (mg) 38.9 144.6 82.9 7.2 10.2 9.2 361.0 20.7 n/a 0.4 1.3 469.0 1,145 143
Calories 16.2 357.2 405.4 53.0 326.6 16.0 233.0 5.4 n/a 0.0 0.7 195.5 1,609 201
Calories (kj) 67.0 1,501.2 1,695.4 223.9 1,364.3 66.4 975.4 22.7 n/a 0.0 3.0 818.1 6,737 842
Campesterol n/a n/a n/a 4.8 n/a n/a n/a n/a n/a n/a n/a n/a 5 1
Carbohydrates (g) 3.1 61.7 72.8 7.9 71.4 3.7 38.7 0.9 n/a 0.0 0.2 2.2 263 33
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 23.0 0.0 n/a 0.0 0.0 23.7 47 6
Copper (mg) 0.0 0.6 0.6 0.8 0.2 0.0 n/a 0.0 n/a 0.0 0.0 0.0 2 0
Cystine (g) 0.0 0.2 0.3 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.1 1 0
Dietary Fiber (g) 1.4 22.5 26.7 2.4 8.2 0.7 0.0 0.5 n/a 0.0 0.1 0.0 62 8
Folate (mcg) 41.0 153.1 457.6 40.9 78.3 7.6 n/a 22.8 n/a 0.0 0.0 12.4 814 102
Folate, DFE (mcg) 41.0 153.1 457.6 40.9 78.3 7.6 n/a 22.8 n/a 0.0 0.0 12.4 814 102
Folate, food (mcg) 41.0 153.1 457.6 40.9 78.3 7.6 n/a 22.8 n/a 0.0 0.0 12.4 814 102
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Fructose (g) 0.5 0.0 n/a 0.4 2.7 0.5 n/a n/a n/a n/a 0.0 n/a 4 1
Galactose (g) 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 0.4 0.0 n/a 3.6 2.9 0.8 n/a n/a n/a n/a 0.0 n/a 8 1
Glutamic acid (g) 0.2 3.6 4.1 0.8 2.2 0.1 n/a 0.0 n/a 0.0 0.0 6.2 17 2
Glycine (g) 0.1 0.9 1.1 0.2 0.4 0.0 n/a 0.0 n/a 0.0 0.0 0.4 3 0
Histidine (g) 0.0 0.6 0.8 0.1 0.3 0.0 n/a 0.0 n/a 0.0 0.0 0.9 3 0
Hydroxyproline n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 0.9 5.0 6.5 1.2 1.5 0.1 0.1 0.9 n/a 0.0 0.0 0.5 17 2
Isoleucine (g) 0.1 1.1 1.2 0.2 0.5 0.0 n/a 0.0 n/a 0.0 0.0 1.6 5 1
Lactose (g) 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Leucine (g) 0.1 1.9 2.2 0.3 1.2 0.0 n/a 0.0 n/a 0.0 0.0 2.4 8 1
Lysine (g) 0.1 1.6 1.9 0.3 0.5 0.0 n/a 0.0 n/a 0.0 0.0 2.1 6 1
Magnesium (mg) 14.0 114.8 215.0 21.7 88.5 4.0 n/a 7.5 n/a 0.0 0.5 18.1 484 61
Maltose (g) 0.0 0.0 n/a 0.0 0.6 0.0 n/a n/a n/a n/a 0.0 n/a 1 0
Manganese (mg) 0.3 0.7 1.4 0.1 0.6 0.1 n/a 0.0 n/a 0.0 0.0 0.0 3 0
Methionine (g) 0.0 0.3 0.4 0.1 0.2 0.0 n/a 0.0 n/a 0.0 0.0 0.7 2 0
Monounsaturated Fat (g) 0.0 1.6 0.1 0.0 1.3 0.0 n/a 0.0 n/a 0.0 0.0 2.4 5 1
Niacin (mg) 0.4 1.7 1.6 8.7 5.7 0.0 n/a 0.2 n/a 0.0 0.0 0.1 18 2
Pantothenic acid (mg) 0.1 0.6 0.7 3.6 2.7 0.0 n/a 0.1 n/a 0.0 0.0 0.2 8 1
Phenylalanine (g) 0.1 1.3 1.5 0.2 0.5 0.0 n/a 0.0 n/a 0.0 0.0 1.3 5 1
Phosphorus (mg) 31.3 382.8 430.0 207.1 262.0 11.6 297.0 8.7 n/a 0.0 0.5 546.9 2,178 272
Phytosterols (mg) 41.0 n/a n/a n/a n/a 6.0 n/a 0.8 n/a 0.0 0.3 n/a 48 6
Polyunsaturated Fat (g) 0.1 1.1 0.7 0.4 2.1 0.0 n/a 0.0 n/a 0.0 0.0 0.3 5 1
Potassium (mg) 209.5 1,007.9 1,090.4 765.7 741.7 58.4 560.6 83.1 n/a 0.1 3.8 74.6 4,596 574
Proline (g) 0.1 1.3 1.2 0.2 1.0 0.0 n/a 0.0 n/a 0.0 0.0 2.9 7 1
Protein (g) 1.5 22.2 27.2 7.4 11.6 0.4 12.0 0.4 n/a 0.0 0.0 27.5 110 14
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 67.8 68 8
Riboflavin (mg) 0.1 0.2 0.2 1.0 0.2 0.0 n/a 0.0 n/a 0.0 0.0 0.2 2 0
Saturated Fat (g) 0.0 0.6 0.4 0.1 0.7 0.0 2.0 0.0 n/a 0.0 0.0 4.9 9 1
Selenium (mcg) 0.6 3.8 3.7 22.4 0.7 0.2 n/a 0.0 n/a 0.0 0.0 16.4 48 6
Serine (g) 0.0 1.4 1.5 0.2 0.5 0.0 n/a 0.0 n/a 0.0 0.0 1.5 5 1
Sodium (mg) 30.2 1,258.8 3.1 12.0 3.4 1.6 184.3 8.4 n/a 581.4 0.1 691.6 2,775 347
Starch (g) 0.0 37.8 n/a 0.0 24.4 0.0 n/a n/a n/a n/a n/a n/a 62 8
Stigmasterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.0 7.9 n/a 0.0 9.3 0.4 n/a n/a n/a n/a 0.0 n/a 18 2
Sugar (g) 0.8 7.9 n/a 4.8 15.4 1.7 18.4 0.1 n/a 0.0 0.0 0.6 50 6
Theobromine (mg) 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.5 0.7 0.2 0.3 0.0 n/a 0.0 n/a 0.0 0.0 0.0 2 0
Threonine (g) 0.1 0.8 1.1 0.3 0.5 0.0 n/a 0.0 n/a 0.0 0.0 0.9 4 0
Tocopherol, alpha (mg) 0.2 0.1 n/a 0.0 0.3 0.0 n/a 0.1 n/a 0.0 0.0 0.1 1 0
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.1 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.4 2.9 n/a 0.0 0.6 0.0 n/a 0.1 n/a n/a 0.0 n/a 4 1
Total Fat (g) 0.2 2.6 1.7 0.8 5.1 0.0 3.3 0.1 n/a 0.0 0.0 7.9 22 3
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 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 0 0
Tryptophan (g) 0.0 0.3 0.3 0.1 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.3 1 0
Tyrosine (g) 0.0 0.5 0.8 0.1 0.4 0.0 n/a 0.0 n/a 0.0 0.0 1.2 3 0
Valine (g) 0.1 1.3 1.4 0.6 0.6 0.0 n/a 0.0 n/a 0.0 0.0 1.7 6 1
Vitamin A, IU (IU) 7,997.4 0.0 18.4 0.0 894.8 0.8 1,738.2 1,263.6 n/a 0.0 1.6 233.9 12,149 1,519
Vitamin A, RAE (mcg) 399.6 0.0 0.0 0.0 44.2 0.0 n/a 63.2 n/a 0.0 0.1 67.8 575 72
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.1 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.6 1 0
Vitamin B-6 (mg) 0.1 0.3 0.2 0.3 0.5 0.0 n/a 0.0 n/a 0.0 0.0 0.1 1 0
Vitamin C (mg) 9.9 5.1 0.0 5.1 18.7 3.0 3.1 20.0 n/a 0.0 0.0 0.0 65 8
Vitamin D (IU) 0.0 0.0 0.0 16.9 0.0 0.0 n/a 0.0 n/a 0.0 0.0 5.7 23 3
Water (g) 102.6 331.9 201.9 222.6 249.8 35.6 198.9 13.2 n/a 0.0 0.0 71.3 1,428 178
Zinc (mg) 0.2 2.0 3.4 1.3 2.1 0.1 n/a 0.2 n/a 0.0 0.0 2.1 11 1

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