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Nutritional Facts: Spicy Mexican Quinoa Casserole

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 (119g)
bell peppers
1 cup (170g)
quinoa
2 cups (488g)
chicken broth
1/2 cup (80g)
sweet onions
3 (9g)
garlic cloves
14 1/2 ounces (297g)
black beans
20 ounces (567g)
rotel
1 (14g)
jalapeno peppers
1/4 cup (65g)
salsa
3/4 cup (112g)
corn
1 teaspoon (3g)
chili powder
1 teaspoon (1g)
dried oregano
1 teaspoon (2g)
cumin
1/2 teaspoon (1g)
red pepper flakes
Total 1 serving
Alanine (g) 0.0 1.0 n/a 0.0 0.0 1.1 n/a n/a n/a 0.3 0.0 0.0 n/a n/a 3 1
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.0 1.9 n/a 0.1 0.1 1.6 n/a n/a n/a 0.2 0.0 0.0 n/a n/a 4 1
Ash (g) 0.5 4.0 5.0 0.3 0.1 3.4 7.9 0.1 1.4 0.8 0.3 0.1 0.2 0.1 24 6
Aspartic acid (g) 0.2 1.9 n/a 0.1 0.0 3.2 n/a n/a n/a 0.3 0.0 0.0 n/a n/a 6 1
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 11.9 79.9 19.5 18.4 16.3 80.2 113.4 1.7 17.5 3.4 8.9 16.0 19.6 1.3 408 102
Calories 23.8 625.6 78.1 32.0 13.4 391.9 85.1 4.1 17.5 107.3 7.6 2.7 7.9 2.9 1,400 350
Calories (kj) 100.0 2,616.3 327.0 132.8 56.1 1,638.9 357.2 16.7 74.5 448.1 31.8 11.1 32.9 12.0 5,855 1,464
Carbohydrates (g) 5.5 109.1 1.9 7.5 3.0 70.4 20.5 0.9 4.1 23.4 1.3 0.7 0.9 0.5 250 62
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.1 1.0 0.2 0.0 0.0 0.6 0.5 0.0 0.1 0.1 0.0 0.0 0.0 0.0 3 1
Cystine (g) 0.0 0.3 n/a 0.0 0.0 0.3 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 1 0
Dietary Fiber (g) 2.0 11.9 0.0 1.4 0.2 25.8 n/a 0.4 1.0 2.7 0.9 0.4 0.2 0.2 47 12
Folate (mcg) 11.9 312.8 9.8 15.2 0.3 442.4 51.0 3.8 2.6 25.7 0.8 2.4 0.2 1.0 880 220
Folate, DFE (mcg) 11.9 312.8 9.8 15.2 0.3 442.4 51.0 3.8 2.6 25.7 0.8 2.4 0.2 1.0 880 220
Folate, food (mcg) 11.9 312.8 9.8 15.2 0.3 442.4 51.0 3.8 2.6 25.7 0.8 2.4 0.2 1.0 880 220
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 1.3 n/a n/a 1.0 n/a n/a n/a 0.4 n/a 0.9 0.1 0.0 n/a n/a 4 1
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 1.4 n/a n/a 1.6 n/a n/a n/a 0.2 n/a 0.9 0.1 0.0 n/a n/a 4 1
Glutamic acid (g) 0.2 3.2 n/a 0.2 0.1 4.0 n/a n/a n/a 0.7 0.0 0.0 n/a n/a 8 2
Glycine (g) 0.0 1.2 n/a 0.0 0.0 1.0 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 2 1
Histidine (g) 0.0 0.7 n/a 0.0 0.0 0.7 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Iron (mg) 0.4 7.8 1.0 0.2 0.2 6.2 1.5 0.0 0.3 0.5 0.5 0.4 1.4 0.1 20 5
Isoleucine (g) 0.0 0.9 n/a 0.0 0.0 1.2 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 2 1
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Leucine (g) 0.0 1.4 n/a 0.0 0.0 2.1 n/a n/a n/a 0.4 0.0 0.0 n/a n/a 4 1
Lysine (g) 0.0 1.3 n/a 0.0 0.0 1.8 n/a n/a n/a 0.2 0.0 0.0 n/a n/a 3 1
Magnesium (mg) 11.9 334.9 4.9 8.0 2.3 207.8 62.4 2.1 9.7 29.1 4.0 2.7 7.7 1.4 689 172
Maltose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.2 0.0 0.0 n/a n/a 0 0
Manganese (mg) 0.1 3.5 0.5 0.1 0.2 1.3 0.7 0.0 0.1 0.2 0.0 0.0 0.1 0.0 7 2
Methionine (g) 0.0 0.5 n/a 0.0 0.0 0.4 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 1 0
Monounsaturated Fat (g) 0.0 2.7 1.2 0.0 0.0 0.1 0.1 0.0 0.0 0.4 0.1 0.0 0.3 0.0 5 1
Niacin (mg) 0.6 2.6 6.7 0.1 0.1 1.5 3.6 0.2 0.0 1.9 0.3 0.0 0.1 0.1 18 4
Pantothenic acid (mg) 0.1 1.3 0.1 0.1 0.1 0.7 0.8 0.0 0.0 0.9 0.0 0.0 n/a n/a 4 1
Phenylalanine (g) 0.1 1.0 n/a 0.0 0.0 1.4 n/a n/a n/a 0.2 0.0 0.0 n/a n/a 3 1
Phosphorus (mg) 23.8 776.9 146.4 23.2 13.8 415.7 79.4 3.6 20.1 86.0 8.1 1.5 10.5 2.6 1,612 403
Phytosterols (mg) 10.7 n/a n/a 12.0 n/a n/a n/a n/a n/a n/a 2.2 2.0 1.4 0.7 29 7
Polyunsaturated Fat (g) 0.1 5.6 0.5 0.0 0.0 0.7 0.2 0.0 0.1 0.7 0.2 0.0 0.1 0.1 8 2
Potassium (mg) 208.3 957.1 419.7 116.8 36.1 1,054.0 606.7 34.7 192.3 243.6 52.7 12.6 37.5 18.1 3,990 998
Proline (g) 0.0 1.3 n/a 0.0 0.0 1.1 n/a n/a n/a 0.3 0.0 0.0 n/a n/a 3 1
Protein (g) 1.0 24.0 9.9 0.9 0.6 26.3 3.9 0.1 1.0 3.8 0.4 0.1 0.4 0.1 72 18
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.5 0.1 0.0 0.0 0.2 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.1 1.2 0.8 0.0 0.0 0.4 0.1 0.0 0.0 0.2 0.1 0.0 0.0 0.0 3 1
Selenium (mcg) 0.0 14.5 0.0 0.4 1.3 3.6 2.3 0.1 0.6 0.2 0.6 0.0 0.1 0.1 24 6
Serine (g) 0.1 1.0 n/a 0.0 0.0 1.4 n/a n/a n/a 0.2 0.0 0.0 n/a n/a 3 1
Sodium (mg) 3.6 8.5 1,493.3 3.2 1.5 3.0 2,273.8 0.4 388.5 1.1 44.3 0.3 3.5 0.3 4,225 1,056
Starch (g) 0.0 88.8 n/a 0.0 n/a n/a n/a n/a 1.0 8.0 n/a n/a n/a n/a 98 24
Sucrose (g) 0.1 n/a n/a 0.8 n/a n/a n/a 0.0 n/a 3.1 0.0 0.0 n/a n/a 4 1
Sugar (g) 2.9 n/a 1.4 3.4 0.1 n/a n/a 0.6 2.0 5.1 0.2 0.0 0.0 0.1 16 4
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.6 0.0 0.0 0.0 0.7 0.2 0.0 0.0 0.1 0.0 0.0 0.0 0.0 2 0
Threonine (g) 0.0 0.7 n/a 0.0 0.0 1.1 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 2 1
Tocopherol, alpha (mg) 0.4 4.1 0.1 0.0 0.0 n/a n/a 0.5 0.8 0.1 1.0 0.2 0.1 0.3 8 2
Tocopherol, beta (mg) 0.0 0.1 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.6 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 1 0
Tocopherol, gamma (mg) 0.0 7.7 n/a 0.0 n/a n/a n/a 0.0 n/a 0.2 0.1 0.2 n/a n/a 8 2
Total Fat (g) 0.2 10.3 2.8 0.1 0.0 1.6 0.5 0.1 0.1 1.7 0.4 0.0 0.5 0.2 18 5
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Tryptophan (g) 0.0 0.3 n/a 0.0 0.0 0.3 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 1 0
Tyrosine (g) 0.0 0.5 n/a 0.0 0.0 0.7 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 1 0
Valine (g) 0.0 1.0 n/a 0.0 0.0 1.4 n/a n/a n/a 0.2 0.0 0.0 n/a n/a 3 1
Vitamin A, IU (IU) 440.3 23.8 0.0 1.6 0.8 17.8 2,211.5 150.9 189.1 293.9 800.6 17.0 26.7 374.5 4,548 1,137
Vitamin A, RAE (mcg) 21.4 1.7 0.0 0.0 0.0 0.0 113.4 7.6 9.7 14.5 40.0 0.9 1.3 18.7 229 57
Vitamin B-12 (mcg) 0.0 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.3 0.8 0.0 0.1 0.1 0.2 0.6 0.1 0.1 0.2 0.1 0.0 0.0 0.0 3 1
Vitamin C (mg) 95.7 n/a 0.0 5.9 2.8 0.0 35.2 16.6 1.2 6.1 0.0 0.0 0.2 0.7 164 41
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 111.7 22.6 468.2 71.3 5.3 195.2 534.3 12.8 58.2 82.0 0.3 0.1 0.2 0.1 1,562 391
Zinc (mg) 0.2 5.3 0.5 0.1 0.1 3.3 0.7 0.0 0.2 0.7 0.1 0.0 0.1 0.0 11 3

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.

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