Nutritional Facts: Black Bean and Corn Enchilada Casserole (No Meat)

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)
extra virgin olive oil
1 (110g)
onions
1 (119g)
bell peppers
2 (6g)
garlic cloves
2 teaspoons (4g)
cumin
1/2 teaspoon (1g)
Mexican chili powder
1/2 teaspoon (3g)
salt
1/2 teaspoon (1g)
black pepper
30 ounces (0g)
reduced sodium black beans
1 1/2 cups (495g)
frozen corn kernels
10 ounces (283g)
Rotel tomatoes & chilies
10 ounces (283g)
Rotel tomatoes & chilies
1 to taste (0g)
nonstick cooking spray
28 ounces (794g)
red enchilada sauce
12 (288g)
corn tortillas
1 1/2 cups (0g)
reduced-fat Mexican cheese blend
1 1/2 cups (0g)
reduced-fat colby-monterey jack cheese
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1.4 n/a n/a n/a n/a 1.2 n/a n/a 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Arginine (g) 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.6 n/a n/a n/a n/a 0.8 n/a n/a 2 0
Ash (g) 0.0 0.4 0.5 0.1 0.3 0.2 3.0 0.1 n/a 3.1 3.9 3.9 n/a 23.0 2.7 n/a n/a 41 7
Aspartic acid (g) 0.0 0.1 0.2 0.0 n/a 0.0 0.0 0.0 n/a 1.2 n/a n/a n/a n/a 1.2 n/a n/a 3 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Calcium (mg) 0.1 25.3 11.9 10.9 39.1 4.5 0.7 5.1 n/a 14.9 56.7 56.7 n/a n/a 233.3 n/a n/a 459 77
Calories 119.3 44.0 23.8 8.9 15.8 3.8 0.0 2.9 n/a 465.3 42.5 42.5 n/a 317.5 627.8 n/a n/a 1,714 286
Calories (kj) 499.4 182.6 100.0 37.4 65.8 15.9 0.0 12.1 n/a 1,935.5 178.6 178.6 n/a 1,325.6 2,626.6 n/a n/a 7,158 1,193
Carbohydrates (g) 0.0 10.3 5.5 2.0 1.9 0.7 0.0 0.7 n/a 110.5 10.3 10.3 n/a 66.1 128.6 n/a n/a 347 58
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Copper (mg) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.2 0.3 0.3 n/a n/a 0.4 n/a n/a 1 0
Cystine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.1 n/a n/a n/a n/a 0.3 n/a n/a 0 0
Dietary Fiber (g) 0.0 1.9 2.0 0.1 0.4 0.5 0.0 0.3 n/a 10.4 n/a n/a n/a 13.5 18.1 n/a n/a 47 8
Folate (mcg) 0.0 20.9 11.9 0.2 0.4 0.4 0.0 0.2 n/a 153.5 25.5 25.5 n/a n/a 14.4 n/a n/a 253 42
Folate, DFE (mcg) 0.0 20.9 11.9 0.2 0.4 0.4 0.0 0.2 n/a 153.5 25.5 25.5 n/a n/a 14.4 n/a n/a 253 42
Folate, food (mcg) 0.0 20.9 11.9 0.2 0.4 0.4 0.0 0.2 n/a 153.5 25.5 25.5 n/a n/a 14.4 n/a n/a 253 42
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Fructose n/a 1.4 1.3 n/a n/a 0.1 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 3 0
Galactose n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 2.2 1.4 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 4 1
Glutamic acid (g) 0.0 0.3 0.2 0.0 n/a 0.0 0.0 0.0 n/a 3.0 n/a n/a n/a n/a 3.1 n/a n/a 7 1
Glycine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.6 n/a n/a n/a n/a 0.7 n/a n/a 1 0
Histidine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.4 n/a n/a n/a n/a 0.5 n/a n/a 1 0
Hydroxyproline n/a n/a 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 n/a n/a 0 0
Iron (mg) 0.1 0.2 0.4 0.1 2.8 0.2 0.0 0.1 n/a 3.0 0.7 0.7 n/a 4.8 3.5 n/a n/a 17 3
Isoleucine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.6 n/a n/a n/a n/a 0.6 n/a n/a 1 0
Lactose n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1.7 n/a n/a n/a n/a 2.0 n/a n/a 4 1
Lysine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.7 n/a n/a n/a n/a 0.5 n/a n/a 1 0
Magnesium (mg) 0.0 11.0 11.9 1.5 15.4 2.0 0.0 2.0 n/a 143.6 31.2 31.2 n/a n/a 207.4 n/a n/a 457 76
Maltose n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.1 0.1 0.1 0.1 0.0 0.0 0.1 n/a 0.7 0.4 0.4 n/a n/a 0.9 n/a n/a 3 1
Methionine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.3 n/a n/a n/a n/a 0.3 n/a n/a 1 0
Monounsaturated Fat (g) 9.8 0.0 0.0 0.0 0.6 0.0 0.0 0.0 n/a 1.1 0.0 0.0 n/a n/a 2.0 n/a n/a 14 2
Niacin (mg) 0.0 0.1 0.6 0.0 0.2 0.2 0.0 0.0 n/a 7.5 1.8 1.8 n/a n/a 4.3 n/a n/a 17 3
Pantothenic acid (mg) 0.0 0.1 0.1 0.0 n/a 0.0 0.0 0.0 n/a 1.2 0.4 0.4 n/a n/a 0.3 n/a n/a 3 0
Phenylalanine (g) 0.0 0.0 0.1 0.0 n/a 0.0 0.0 0.0 n/a 0.7 n/a n/a n/a n/a 0.8 n/a n/a 2 0
Phosphorus (mg) 0.0 31.9 23.8 9.2 21.0 4.1 0.0 1.8 n/a 371.3 39.7 39.7 n/a n/a 904.3 n/a n/a 1,447 241
Phytosterols (mg) 29.8 16.5 10.7 n/a 2.9 1.1 0.0 1.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a 62 10
Polyunsaturated Fat (g) 1.4 0.0 0.1 0.0 0.1 0.1 0.0 0.0 n/a 1.7 0.1 0.1 n/a n/a 4.1 n/a n/a 8 1
Potassium (mg) 0.1 160.6 208.3 24.1 75.1 26.3 0.2 15.3 n/a 1,242.5 303.3 303.3 n/a n/a 535.7 n/a n/a 2,895 482
Proline (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1.4 n/a n/a n/a n/a 1.5 n/a n/a 3 0
Protein (g) 0.0 1.2 1.0 0.4 0.7 0.2 0.0 0.1 n/a 15.4 2.0 2.0 n/a 13.3 16.4 n/a n/a 53 9
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.3 0.1 0.1 n/a n/a 0.2 n/a n/a 1 0
Saturated Fat (g) 1.9 0.0 0.1 0.0 0.1 0.0 0.0 0.0 n/a 0.6 0.0 0.0 n/a 0.0 1.3 n/a n/a 4 1
Selenium (mcg) 0.0 0.6 0.0 0.9 0.2 0.3 0.0 0.1 n/a 3.5 1.1 1.1 n/a n/a 17.6 n/a n/a 25 4
Serine (g) 0.0 0.0 0.1 0.0 n/a 0.0 0.0 0.0 n/a 0.7 n/a n/a n/a n/a 0.8 n/a n/a 2 0
Sodium (mg) 0.3 4.4 3.6 1.0 7.1 22.1 1,162.7 0.2 n/a 19.8 1,136.5 1,136.5 n/a 6,882.2 129.6 n/a n/a 10,506 1,751
Starch n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 1.1 0.1 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Sugar (g) 0.0 4.7 2.9 0.1 0.1 0.1 0.0 0.0 n/a n/a n/a n/a n/a 52.9 2.5 n/a n/a 63 11
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Thiamin (mg) 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.9 0.1 0.1 n/a n/a 0.3 n/a n/a 1 0
Threonine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.6 n/a n/a n/a n/a 0.6 n/a n/a 1 0
Tocopherol, alpha (mg) 1.9 0.0 0.4 0.0 0.1 0.5 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.8 n/a n/a 4 1
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.1 0.0 0.0 n/a n/a 0.0 n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Total Fat (g) 13.5 0.1 0.2 0.0 0.9 0.2 0.0 0.0 n/a 3.7 0.2 0.2 n/a 0.0 8.2 n/a n/a 27 5
Trans-monoenoic Fat n/a n/a 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 n/a n/a 0 0
TransFatty acids n/a n/a 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 n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.1 n/a n/a n/a n/a 0.1 n/a n/a 0 0
Tyrosine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.6 n/a n/a n/a n/a 0.7 n/a n/a 1 0
Valine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.9 n/a n/a n/a n/a 0.8 n/a n/a 2 0
Vitamin A, IU (IU) 0.0 2.2 440.3 0.5 53.3 400.3 0.0 6.3 n/a 19.8 1,105.3 1,105.3 n/a 5,294.6 5.8 n/a n/a 8,434 1,406
Vitamin A, RAE (mcg) 0.0 0.0 21.4 0.0 2.7 20.0 0.0 0.3 n/a 0.0 56.7 56.7 n/a n/a 0.0 n/a n/a 158 26
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Vitamin B-6 (mg) 0.0 0.1 0.3 0.1 0.0 0.0 0.0 0.0 n/a 1.1 0.3 0.3 n/a n/a 0.6 n/a n/a 3 0
Vitamin C (mg) 0.0 8.1 95.7 1.9 0.3 0.0 0.0 0.0 n/a 23.8 17.6 17.6 n/a 15.9 0.0 n/a n/a 181 30
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Water (g) 0.0 98.0 111.7 3.5 0.3 0.1 0.0 0.1 n/a 362.3 267.1 267.1 n/a 691.4 132.2 n/a n/a 1,934 322
Zinc (mg) 0.0 0.2 0.2 0.1 0.2 0.1 0.0 0.0 n/a 3.1 0.4 0.4 n/a n/a 3.8 n/a n/a 8 1

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