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.
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12 (228g) 6-inch corn tortillas |
3 cups (516g) black beans |
2 cups (266g) sweet potatoes |
1/2 teaspoon (2g) olive oil |
1 medium (110g) onions |
3 (9g) garlic cloves |
4 cups (120g) fresh spinach |
1 tablespoon (6g) cumin |
1 tablespoon (8g) chili powder |
1 tablespoon (7g) paprika |
1 cup (259g) salsa |
1/2 cup (121g) low-fat sour cream |
1 cup (132g) light cheddar cheese |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine (g) | 1.0 | 1.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.8 | n/a | 4 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.7 | 2.8 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 0.1 | n/a | 0.1 | 1.1 | n/a | 5 | 1 |
| Ash (g) | 2.1 | 5.9 | 2.6 | 0.0 | 0.4 | 0.1 | 2.1 | 0.5 | 0.9 | 0.5 | 5.6 | 0.8 | 4.8 | n/a | 26 | 4 |
| Aspartic acid (g) | 0.9 | 5.5 | 1.0 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.1 | 0.2 | n/a | 0.3 | 1.9 | n/a | 10 | 2 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 184.7 | 139.3 | 79.8 | 0.0 | 25.3 | 16.3 | 118.8 | 55.9 | 26.4 | 15.6 | 69.9 | 125.8 | 547.8 | n/a | 1,406 | 234 |
| Calories | 497.0 | 681.1 | 228.8 | 19.9 | 44.0 | 13.4 | 27.6 | 22.5 | 22.6 | 19.2 | 69.9 | 163.4 | 228.4 | n/a | 2,038 | 340 |
| Calories (kj) | 2,079.4 | 2,848.3 | 954.9 | 83.2 | 182.6 | 56.1 | 116.4 | 94.0 | 94.3 | 80.3 | 297.9 | 681.2 | 955.7 | n/a | 8,524 | 1,421 |
| Carbohydrates (g) | 101.8 | 122.3 | 53.5 | 0.0 | 10.3 | 3.0 | 4.4 | 2.7 | 4.0 | 3.7 | 16.2 | 5.2 | 2.5 | n/a | 329 | 55 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 47.2 | 27.7 | n/a | 75 | 12 |
| Copper (mg) | 0.4 | 1.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 3 | 0 |
| Cystine (g) | 0.2 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 1 | 0 |
| Dietary Fiber (g) | 14.4 | 44.9 | 8.0 | 0.0 | 1.9 | 0.2 | 2.6 | 0.6 | 2.8 | 2.4 | 4.1 | 0.0 | 0.0 | n/a | 82 | 14 |
| Folate (mcg) | 11.4 | 768.8 | 29.3 | 0.0 | 20.9 | 0.3 | 232.8 | 0.6 | 2.2 | 3.3 | 10.4 | 13.3 | 14.5 | n/a | 1,108 | 185 |
| Folate, DFE (mcg) | 11.4 | 768.8 | 29.3 | 0.0 | 20.9 | 0.3 | 232.8 | 0.6 | 2.2 | 3.3 | 10.4 | 13.3 | 14.5 | n/a | 1,108 | 185 |
| Folate, food (mcg) | 11.4 | 768.8 | 29.3 | 0.0 | 20.9 | 0.3 | 232.8 | 0.6 | 2.2 | 3.3 | 10.4 | 13.3 | 14.5 | n/a | 1,108 | 185 |
| 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 | n/a | 0 | 0 |
| Fructose | n/a | n/a | 1.9 | n/a | 1.4 | n/a | 0.2 | n/a | 0.3 | 0.5 | n/a | n/a | n/a | n/a | 4 | 1 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 2.6 | n/a | 2.2 | n/a | 0.1 | n/a | 0.2 | 0.2 | n/a | n/a | n/a | n/a | 5 | 1 |
| Glutamic acid (g) | 2.5 | 7.0 | 0.4 | 0.0 | 0.3 | 0.1 | 0.4 | n/a | 0.1 | 0.2 | n/a | 0.7 | 7.2 | n/a | 19 | 3 |
| Glycine (g) | 0.5 | 1.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.5 | n/a | 3 | 1 |
| Histidine (g) | 0.4 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 1.0 | n/a | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 2.8 | 10.8 | 1.6 | 0.0 | 0.2 | 0.2 | 3.3 | 4.0 | 1.4 | 1.4 | 1.2 | 0.1 | 0.6 | n/a | 28 | 5 |
| Isoleucine (g) | 0.5 | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.2 | 1.8 | n/a | 5 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.6 | 3.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.1 | n/a | 0.3 | 2.8 | n/a | 9 | 2 |
| Lysine (g) | 0.4 | 3.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.3 | 2.5 | n/a | 7 | 1 |
| Magnesium (mg) | 164.2 | 361.2 | 66.5 | 0.0 | 11.0 | 2.3 | 94.8 | 22.0 | 11.9 | 12.1 | 38.9 | 12.1 | 21.1 | n/a | 818 | 136 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.7 | 2.3 | 0.7 | 0.0 | 0.1 | 0.2 | 1.1 | 0.2 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 6 | 1 |
| Methionine (g) | 0.3 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.8 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 1.6 | 0.2 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.8 | 0.3 | 0.1 | 0.1 | 4.2 | 2.7 | n/a | 12 | 2 |
| Niacin (mg) | 3.4 | 2.6 | 1.5 | 0.0 | 0.1 | 0.1 | 0.9 | 0.3 | 0.9 | 0.7 | 0.2 | 0.1 | 0.1 | n/a | 11 | 2 |
| Pantothenic acid (mg) | 0.2 | 1.2 | 2.1 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.1 | 0.2 | 0.0 | 0.4 | 0.2 | n/a | 5 | 1 |
| Phenylalanine (g) | 0.6 | 2.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.2 | 1.6 | n/a | 5 | 1 |
| Phosphorus (mg) | 715.9 | 722.4 | 125.0 | 0.0 | 31.9 | 13.8 | 58.8 | 29.9 | 24.0 | 21.4 | 80.3 | 115.0 | 638.9 | n/a | 2,577 | 430 |
| Phytosterols | n/a | n/a | 31.9 | 5.0 | 16.5 | n/a | 10.8 | 4.1 | 6.6 | 11.9 | n/a | n/a | n/a | n/a | 87 | 14 |
| Polyunsaturated Fat (g) | 3.2 | 1.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.2 | 0.6 | 0.5 | 0.3 | 0.5 | 0.3 | n/a | 7 | 1 |
| Potassium (mg) | 424.1 | 1,831.8 | 896.4 | 0.0 | 160.6 | 36.1 | 669.6 | 107.3 | 156.0 | 155.0 | 769.2 | 156.1 | 87.1 | n/a | 5,449 | 908 |
| Proline (g) | 1.2 | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.2 | n/a | 0.3 | 3.3 | n/a | 7 | 1 |
| Protein (g) | 13.0 | 45.7 | 4.2 | 0.0 | 1.2 | 0.6 | 3.4 | 1.1 | 1.1 | 1.0 | 4.0 | 3.6 | 32.1 | n/a | 111 | 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 | 121.0 | 79.2 | n/a | 200 | 33 |
| Riboflavin (mg) | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.3 | n/a | 2 | 0 |
| Saturated Fat (g) | 1.0 | 0.7 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 9.0 | 5.7 | n/a | 18 | 3 |
| Selenium (mcg) | 13.9 | 6.2 | 1.6 | 0.0 | 0.6 | 1.3 | 1.2 | 0.3 | 1.6 | 0.4 | 2.3 | 2.5 | 19.1 | n/a | 51 | 9 |
| Serine (g) | 0.6 | 2.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | 1.7 | n/a | 5 | 1 |
| Sodium (mg) | 102.6 | 5.2 | 146.3 | 0.0 | 4.4 | 1.5 | 94.8 | 10.1 | 131.2 | 4.6 | 1,554.0 | 49.6 | 807.8 | n/a | 2,912 | 485 |
| Starch | n/a | n/a | 33.6 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 4.1 | n/a | n/a | n/a | 38 | 6 |
| Sucrose | n/a | n/a | 6.7 | n/a | 1.1 | n/a | 0.1 | n/a | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 8 | 1 |
| Sugar (g) | 2.0 | n/a | 11.1 | 0.0 | 4.7 | 0.1 | 0.5 | 0.1 | 0.6 | 0.7 | 7.9 | 0.2 | 0.7 | n/a | 29 | 5 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.2 | 1.3 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Threonine (g) | 0.5 | 1.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | 1.1 | n/a | 4 | 1 |
| Tocopherol, alpha (mg) | 0.6 | n/a | 0.7 | 0.3 | 0.0 | 0.0 | 2.4 | 0.2 | 3.1 | 2.0 | 3.1 | 0.4 | 0.1 | n/a | 13 | 2 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.3 | 0.2 | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 6.5 | 2.8 | 0.1 | 2.3 | 0.1 | 0.0 | 0.5 | 1.3 | 1.1 | 0.9 | 0.4 | 14.5 | 9.2 | n/a | 40 | 7 |
| 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) | 0.1 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | 1.4 | n/a | 4 | 1 |
| Valine (g) | 0.7 | 2.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.1 | n/a | 0.2 | 2.0 | n/a | 6 | 1 |
| Vitamin A, IU (IU) | 4.6 | 31.0 | 37,737.4 | 0.0 | 2.2 | 0.8 | 11,252.4 | 76.2 | 2,372.0 | 3,349.3 | 756.3 | 450.1 | 273.2 | n/a | 56,305 | 9,384 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 1,885.9 | 0.0 | 0.0 | 0.0 | 562.8 | 3.8 | 118.6 | 167.5 | 38.9 | 123.4 | 79.2 | n/a | 2,980 | 497 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.6 | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.4 | 0.6 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.2 | 0.1 | 0.5 | 0.0 | 0.1 | n/a | 3 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 6.4 | 0.0 | 8.1 | 2.8 | 33.7 | 0.5 | 0.1 | 0.1 | 4.9 | 1.1 | 0.0 | n/a | 58 | 10 |
| 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 | 10.9 | 6.6 | n/a | 17 | 3 |
| Water (g) | 104.6 | 339.2 | 205.6 | 0.0 | 98.0 | 5.3 | 109.7 | 0.5 | 0.9 | 0.8 | 232.8 | 97.0 | 83.3 | n/a | 1,278 | 213 |
| Zinc (mg) | 3.0 | 5.8 | 0.8 | 0.0 | 0.2 | 0.1 | 0.6 | 0.3 | 0.3 | 0.3 | 1.0 | 0.6 | 2.4 | n/a | 15 | 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.