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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1 tablespoon (14g) vegetable oil |
1/3 cup (53g) onions |
2 (6g) garlic cloves |
1 (45g) poblano chiles |
1/2 (60g) red bell peppers |
1/2 cup (85g) quinoa |
2 cups (0g) vegetable broth |
1 cup (149g) corn |
1 teaspoon (2g) cumin |
1 teaspoon (3g) chili powder |
1/2 teaspoon (1g) cayenne pepper |
1 cup (244g) milk |
1 to taste (0g) salt and pepper |
4 tablespoons (4g) cilantro |
1 small (91g) tomatoes |
1/2 cup (57g) cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.5 | n/a | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | 0.4 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.2 | n/a | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | 0.5 | 2 | 1 |
| Ash (g) | 0.0 | 0.2 | 0.1 | 0.3 | 0.3 | 2.0 | n/a | 1.1 | 0.2 | 0.3 | 0.1 | 1.8 | n/a | 0.1 | 0.5 | 2.2 | 9 | 2 |
| Aspartic acid (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 1.0 | n/a | 0.4 | n/a | 0.0 | n/a | 0.6 | n/a | n/a | 0.1 | 0.9 | 3 | 1 |
| Beta-sitosterol | 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 | 0.1 | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.0 | 12.3 | 10.9 | 8.1 | 4.2 | 40.0 | n/a | 4.5 | 19.6 | 8.9 | 1.3 | 290.4 | n/a | 2.7 | 9.1 | 407.4 | 819 | 205 |
| Calories | 120.2 | 21.3 | 8.9 | 18.0 | 18.4 | 312.8 | n/a | 143.0 | 7.9 | 7.6 | 2.9 | 156.2 | n/a | 0.9 | 16.4 | 227.7 | 1,062 | 266 |
| Calories (kj) | 503.1 | 88.4 | 37.4 | 75.2 | 76.8 | 1,308.2 | n/a | 597.5 | 32.9 | 31.8 | 12.0 | 653.9 | n/a | 3.8 | 67.3 | 951.5 | 4,440 | 1,110 |
| Campesterol | 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 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 5.0 | 2.0 | 4.3 | 3.6 | 54.5 | n/a | 31.3 | 0.9 | 1.3 | 0.5 | 11.3 | n/a | 0.1 | 3.5 | 0.7 | 119 | 30 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 34.2 | n/a | 0.0 | 0.0 | 59.3 | 93 | 23 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Dietary Fiber (g) | 0.0 | 0.9 | 0.1 | 0.7 | 1.2 | 6.0 | n/a | 3.6 | 0.2 | 0.9 | 0.2 | 0.0 | n/a | 0.1 | 1.1 | 0.0 | 15 | 4 |
| Folate (mcg) | 0.0 | 10.1 | 0.2 | 10.4 | 27.4 | 156.4 | n/a | 34.3 | 0.2 | 0.8 | 1.0 | 12.2 | n/a | 2.5 | 13.7 | 10.2 | 279 | 70 |
| Folate, DFE (mcg) | 0.0 | 10.1 | 0.2 | 10.4 | 27.4 | 156.4 | n/a | 34.3 | 0.2 | 0.8 | 1.0 | 12.2 | n/a | 2.5 | 13.7 | 10.2 | 279 | 70 |
| Folate, food (mcg) | 0.0 | 10.1 | 0.2 | 10.4 | 27.4 | 156.4 | n/a | 34.3 | 0.2 | 0.8 | 1.0 | 12.2 | n/a | 2.5 | 13.7 | 10.2 | 279 | 70 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 0.7 | n/a | n/a | 1.3 | n/a | n/a | 1.2 | n/a | 0.1 | n/a | n/a | n/a | n/a | 1.2 | n/a | 5 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 1.0 | n/a | n/a | 1.2 | n/a | n/a | 1.3 | n/a | 0.1 | n/a | n/a | n/a | n/a | 1.1 | n/a | 5 | 1 |
| Glutamic acid (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 1.6 | n/a | 1.0 | n/a | 0.0 | n/a | 1.7 | n/a | n/a | 0.4 | 3.4 | 9 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.2 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.2 | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.5 | 1 | 0 |
| Hydroxyproline | n/a | 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 | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 0.1 | 0.1 | 0.5 | 0.3 | 3.9 | n/a | 0.7 | 1.4 | 0.5 | 0.1 | 0.1 | n/a | 0.1 | 0.2 | 0.4 | 8 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.2 | n/a | 0.0 | n/a | 0.5 | n/a | n/a | 0.0 | 0.9 | 2 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.5 | n/a | 0.0 | n/a | 0.8 | n/a | n/a | 0.0 | 1.3 | 4 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.2 | n/a | 0.0 | n/a | 0.6 | n/a | n/a | 0.0 | 1.2 | 3 | 1 |
| Magnesium (mg) | 0.0 | 5.3 | 1.5 | 11.3 | 7.1 | 167.5 | n/a | 38.7 | 7.7 | 4.0 | 1.4 | 31.7 | n/a | 1.0 | 10.0 | 15.8 | 303 | 76 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Manganese | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 1.7 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 3 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.4 | 1 | 0 |
| Monounsaturated Fat (g) | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.6 | 0.3 | 0.1 | 0.0 | 2.6 | n/a | 0.0 | 0.0 | 5.3 | 14 | 4 |
| Niacin (mg) | 0.0 | 0.1 | 0.0 | 0.4 | 0.6 | 1.3 | n/a | 2.5 | 0.1 | 0.3 | 0.1 | 0.2 | n/a | 0.0 | 0.5 | 0.0 | 6 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.7 | n/a | 1.2 | n/a | 0.0 | n/a | 0.8 | n/a | 0.0 | 0.1 | 0.2 | 3 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.2 | n/a | 0.0 | n/a | 0.4 | n/a | n/a | 0.0 | 0.7 | 2 | 0 |
| Phosphorus (mg) | 0.0 | 15.5 | 9.2 | 20.7 | 15.5 | 388.5 | n/a | 114.7 | 10.5 | 8.1 | 2.6 | 226.9 | n/a | 1.9 | 21.8 | 289.3 | 1,125 | 281 |
| Phytosterols (mg) | 131.6 | 8.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 2.2 | 0.7 | 0.0 | n/a | 0.2 | 6.4 | n/a | 151 | 38 |
| Polyunsaturated Fat (g) | 7.4 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | n/a | 0.9 | 0.1 | 0.2 | 0.1 | 0.3 | n/a | 0.0 | 0.1 | 0.5 | 13 | 3 |
| Potassium (mg) | 0.0 | 77.8 | 24.1 | 153.0 | 125.5 | 478.6 | n/a | 324.8 | 37.5 | 52.7 | 18.1 | 368.4 | n/a | 20.8 | 215.7 | 55.4 | 1,952 | 488 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.4 | n/a | 0.0 | n/a | 0.8 | n/a | n/a | 0.0 | 1.6 | 4 | 1 |
| Protein (g) | 0.0 | 0.6 | 0.4 | 0.9 | 0.6 | 12.0 | n/a | 5.1 | 0.4 | 0.4 | 0.1 | 8.0 | n/a | 0.1 | 0.8 | 14.1 | 43 | 11 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 75.6 | n/a | 0.0 | 0.0 | 145.8 | 221 | 55 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Saturated Fat (g) | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.3 | 0.0 | 0.1 | 0.0 | 5.6 | n/a | 0.0 | 0.0 | 11.9 | 20 | 5 |
| Selenium (mcg) | 0.0 | 0.3 | 0.9 | 0.2 | 0.1 | 7.2 | n/a | 0.3 | 0.1 | 0.6 | 0.1 | 4.9 | n/a | 0.0 | 0.0 | 7.9 | 22 | 6 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.2 | n/a | 0.0 | n/a | 0.4 | n/a | n/a | 0.0 | 0.8 | 2 | 1 |
| Sodium (mg) | 0.0 | 2.1 | 1.0 | 3.2 | 2.4 | 4.3 | n/a | 1.5 | 3.5 | 44.3 | 0.3 | 119.6 | n/a | 1.8 | 4.6 | 350.9 | 539 | 135 |
| Starch | n/a | 0.0 | n/a | n/a | 0.0 | 44.4 | n/a | 10.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 55 | 14 |
| Stigmasterol | 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 | 0.1 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.5 | n/a | n/a | 0.0 | n/a | n/a | 4.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 5 | 1 |
| Sugar (g) | 0.0 | 2.3 | 0.1 | 2.3 | 2.5 | n/a | n/a | 6.8 | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | 2.4 | 0.3 | 17 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.2 | n/a | 0.0 | n/a | 0.4 | n/a | n/a | 0.0 | 0.5 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.0 | 0.3 | 0.9 | 2.1 | n/a | 0.1 | 0.1 | 1.0 | 0.3 | n/a | n/a | 0.1 | 0.5 | 0.2 | 8 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | n/a | 0.1 | 3.9 | n/a | 0.3 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 4 | 1 |
| Total Fat (g) | 13.6 | 0.1 | 0.0 | 0.1 | 0.2 | 5.2 | n/a | 2.2 | 0.5 | 0.4 | 0.2 | 8.9 | n/a | 0.0 | 0.2 | 18.7 | 50 | 13 |
| Trans-monoenoic Fat (g) | 0.0 | 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 | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.2 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.2 | n/a | 0.0 | n/a | 0.4 | n/a | n/a | 0.0 | 0.7 | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.3 | n/a | 0.0 | n/a | 0.5 | n/a | n/a | 0.0 | 0.9 | 2 | 1 |
| Vitamin A, IU (IU) | 0.0 | 1.1 | 0.5 | 530.6 | 1,862.9 | 11.9 | n/a | 391.9 | 26.7 | 800.6 | 374.5 | 336.7 | n/a | 269.9 | 758.0 | 566.1 | 5,931 | 1,483 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 26.6 | 93.4 | 0.9 | n/a | 19.4 | 1.3 | 40.0 | 18.7 | 80.5 | n/a | 13.5 | 38.2 | 149.7 | 482 | 121 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.0 | 0.0 | 0.5 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.4 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 3.9 | 1.9 | 109.1 | 76.0 | n/a | n/a | 8.2 | 0.2 | 0.0 | 0.7 | 3.7 | n/a | 1.1 | 12.5 | 0.0 | 217 | 54 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 13.6 | 14 | 3 |
| Water (g) | 0.0 | 47.5 | 3.5 | 39.5 | 54.9 | 11.3 | n/a | 109.4 | 0.2 | 0.3 | 0.1 | 214.0 | n/a | 3.7 | 86.0 | 20.8 | 591 | 148 |
| Zinc (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 2.6 | n/a | 0.9 | 0.1 | 0.1 | 0.0 | 0.9 | n/a | 0.0 | 0.2 | 1.8 | 7 | 2 |
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.