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Nutritional Facts: Delicious and Spicy 'who Needs Meat' Vegetarian Taco 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.

  14 1/2 ounces (411g)
refried beans
15 ounces (307g)
black beans
15 ounces (425g)
red kidney beans
8 ounces (141g)
sweetcorn
7 ounces (198g)
hot salsa
1 tablespoon (14g)
habanero sauce
1/4 teaspoon (0g)
dried chili pepper flakes
7 ounces (200g)
jalapeno peppers
2 cups (226g)
cheese
1/2 cup (67g)
black olives
2 (30g)
scallions
1/2 cup (90g)
diced tomatoes
1/2 cup (8g)
coriander
8 ounces (229g)
nacho chips
Total 1 serving
Alanine (g) 0.9 1.1 1.5 0.3 n/a 0.0 0.0 n/a 1.1 0.0 0.0 0.0 n/a 1.0 6 2
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 1.4 1.7 2.3 0.2 n/a 0.0 0.0 n/a 1.9 0.0 0.0 0.0 n/a 0.7 8 2
Ash (g) 8.3 3.5 4.6 1.3 4.3 1.0 0.0 1.1 10.0 1.5 0.2 0.5 0.1 6.0 42 11
Aspartic acid (g) 2.7 3.3 4.5 0.3 n/a 0.0 0.0 n/a 2.7 0.1 0.1 0.1 n/a 1.0 15 4
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 0.2 n/a 0 0
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 135.7 82.9 119.1 7.0 53.6 1.1 0.1 24.0 1,123.2 59.1 21.6 9.0 5.4 82.4 1,724 431
Calories 374.1 405.4 540.1 113.9 53.6 1.6 0.6 58.0 748.1 77.3 9.6 16.2 1.8 1,227.3 3,628 907
Calories (kj) 1,574.4 1,695.4 2,262.5 478.3 228.2 6.5 2.5 238.0 3,132.4 323.2 40.5 66.6 7.6 5,135.9 15,192 3,798
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 0.0 n/a 0 0
Carbohydrates (g) 62.7 72.8 97.0 26.4 12.4 0.2 0.1 13.0 18.8 4.2 2.2 3.5 0.3 131.2 445 111
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 144.6 0.0 0.0 0.0 0.0 11.4 156 39
Copper (mg) 0.7 0.6 1.0 0.1 0.3 0.0 0.0 0.1 0.1 0.2 0.0 0.1 0.0 0.1 3 1
Cystine (g) 0.2 0.3 0.4 0.1 n/a 0.0 0.0 n/a 0.3 n/a n/a 0.0 n/a 0.2 2 0
Dietary Fiber (g) 21.0 26.7 31.5 2.7 3.2 0.0 0.1 5.6 0.0 2.2 0.8 1.1 0.2 2.3 97 24
Folate (mcg) 45.2 457.6 552.9 60.5 7.9 0.8 0.1 54.0 11.3 0.0 19.2 13.5 5.0 11.4 1,240 310
Folate, DFE (mcg) 45.2 457.6 552.9 60.5 7.9 0.8 0.1 54.0 11.3 0.0 19.2 13.5 5.0 11.4 1,240 310
Folate, food (mcg) 45.2 457.6 552.9 60.5 7.9 0.8 0.1 54.0 11.3 0.0 19.2 13.5 5.0 11.4 1,240 310
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) 0.0 n/a n/a 0.4 n/a n/a n/a 5.3 n/a n/a n/a 1.2 n/a n/a 7 2
Galactose (g) 0.0 n/a n/a 0.5 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 1 0
Glucose (dextrose) (g) 0.0 n/a n/a 0.7 n/a n/a n/a 3.0 n/a n/a n/a 1.1 n/a n/a 5 1
Glutamic acid (g) 3.4 4.1 5.6 0.7 n/a 0.0 0.0 n/a 9.2 0.1 0.1 0.4 n/a 2.9 27 7
Glycine (g) 0.9 1.1 1.4 0.1 n/a 0.0 0.0 n/a 0.7 0.0 0.0 0.0 n/a 0.5 5 1
Histidine (g) 0.6 0.8 1.0 0.1 n/a 0.0 0.0 n/a 1.8 0.0 0.0 0.0 n/a 0.5 5 1
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 6.9 6.5 12.5 1.0 0.9 0.1 0.0 0.5 1.9 2.2 0.4 0.2 0.1 2.9 36 9
Isoleucine (g) 1.0 1.2 1.6 0.1 n/a 0.0 0.0 n/a 2.1 0.0 0.0 0.0 n/a 0.6 7 2
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 1.8 2.2 2.9 0.5 n/a 0.0 0.0 n/a 3.9 0.0 0.0 0.0 n/a 1.7 13 3
Lysine (g) 1.5 1.9 2.5 0.4 n/a 0.0 0.0 n/a 4.4 0.0 0.0 0.0 n/a 0.6 11 3
Magnesium (mg) 156.2 215.0 191.4 21.1 29.8 0.7 0.2 30.0 67.8 2.7 6.0 9.9 2.1 57.2 790 198
Maltose (g) 0.0 n/a n/a 0.3 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 1.4 1.4 2.0 0.2 0.2 0.0 0.0 0.2 0.0 0.0 0.0 0.1 0.0 0.2 6 1
Methionine (g) 0.3 0.4 0.6 0.1 n/a 0.0 0.0 n/a 1.2 0.0 0.0 0.0 n/a 0.3 3 1
Monounsaturated Fat (g) 1.6 0.1 0.2 0.3 0.0 0.0 0.0 0.1 16.2 5.3 0.0 0.0 0.0 4.9 29 7
Niacin (mg) 1.7 1.6 2.5 0.5 0.1 0.0 0.0 2.6 0.2 0.0 0.2 0.5 0.1 3.2 13 3
Pantothenic acid (mg) 0.9 0.7 0.9 0.5 0.0 0.0 0.0 0.6 2.2 0.0 0.0 0.1 0.0 0.9 7 2
Phenylalanine (g) 1.2 1.5 2.0 0.2 n/a 0.0 0.0 n/a 2.3 0.0 0.0 0.0 n/a 0.7 8 2
Phosphorus (mg) 456.3 430.0 603.9 67.5 61.5 1.6 0.3 52.0 904.0 2.0 11.1 21.6 3.8 174.0 2,790 697
Phytosterols n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 6.3 0.4 n/a 7 2
Polyunsaturated Fat (g) 1.4 0.7 1.2 0.7 0.2 0.0 0.0 0.2 1.6 0.6 0.0 0.1 0.0 1.9 9 2
Potassium (mg) 1,381.2 1,090.4 1,713.9 189.9 589.4 20.3 3.5 496.0 820.4 5.4 82.8 213.3 41.7 281.6 6,930 1,732
Proline (g) 1.0 1.2 1.6 0.5 n/a 0.0 0.0 n/a 4.5 0.0 0.0 0.0 n/a 1.3 10 3
Protein (g) 22.2 27.2 36.9 3.7 3.1 0.1 0.0 1.8 44.4 0.6 0.5 0.8 0.2 14.9 156 39
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 334.5 0.0 0.0 0.0 0.0 22.9 357 89
Riboflavin (mg) 0.1 0.2 0.2 0.1 0.1 0.0 0.0 0.1 1.0 0.0 0.0 0.0 0.0 0.3 2 1
Saturated Fat (g) 1.6 0.4 0.3 0.2 0.1 0.0 0.0 0.2 34.7 1.0 0.0 0.0 0.0 61.3 100 25
Selenium (mcg) 26.7 3.7 5.1 1.0 1.8 0.0 0.0 0.8 36.6 0.6 0.2 0.0 0.1 8.7 85 21
Serine (g) 1.2 1.5 2.0 0.2 n/a 0.0 0.0 n/a 2.1 0.0 0.0 0.0 n/a 0.7 8 2
Sodium (mg) 1,845.7 3.1 8.5 419.2 1,190.7 372.7 0.2 6.0 2,183.2 493.9 4.8 4.5 3.7 2,179.8 8,716 2,179
Starch (g) 36.8 n/a n/a 18.4 3.2 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 58 15
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 0.2 n/a 0 0
Sucrose (g) 1.9 n/a n/a 2.4 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 4 1
Sugar (g) 1.9 n/a 1.4 4.3 6.1 0.2 0.1 8.2 n/a 0.0 0.7 2.4 0.1 n/a 25 6
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.1 0.7 0.7 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.5 2 1
Threonine (g) 0.9 1.1 1.6 0.1 n/a 0.0 0.0 n/a 1.4 0.0 0.0 0.0 n/a 0.6 6 1
Tocopherol, alpha (mg) 0.2 n/a 0.1 0.1 2.3 0.0 0.0 7.2 n/a 1.1 0.2 0.5 0.2 n/a 12 3
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 n/a n/a n/a 0.3 n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.3 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 4.2 n/a n/a 0.3 n/a n/a n/a 0.1 n/a 0.0 n/a 0.1 n/a n/a 5 1
Total Fat (g) 4.8 1.7 2.1 1.3 0.3 0.1 0.0 0.7 55.3 7.2 0.1 0.2 0.0 72.6 146 37
Trans-monoenoic Fat (g) 0.1 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) 0.1 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) 0.3 0.3 0.4 0.0 n/a 0.0 0.0 n/a 0.6 n/a 0.0 0.0 n/a 0.1 2 0
Tyrosine (g) 0.6 0.8 1.0 0.1 n/a 0.0 0.0 n/a 2.4 0.0 0.0 0.0 n/a 0.6 6 1
Valine (g) 1.2 1.4 1.9 0.2 n/a 0.0 0.0 n/a 2.7 0.0 0.0 0.0 n/a 0.8 8 2
Vitamin A, IU (IU) 0.0 18.4 0.0 63.3 579.5 22.8 49.0 2,156.0 1,593.3 270.8 299.1 749.7 539.8 721.3 7,063 1,766
Vitamin A, RAE (mcg) 0.0 0.0 0.0 2.8 29.8 1.1 2.4 108.0 359.3 13.4 15.0 37.8 27.0 55.0 652 163
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.9 0.0 0.0 0.0 0.0 0.0 3 1
Vitamin B-6 (mg) 0.5 0.2 0.5 0.1 0.3 0.0 0.0 0.8 0.3 0.0 0.0 0.1 0.0 0.3 3 1
Vitamin C (mg) 24.7 0.0 5.1 1.0 3.8 10.5 0.1 237.2 0.0 0.6 5.6 12.3 2.2 0.2 303 76
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Water (g) 313.0 201.9 284.7 107.9 178.4 12.7 0.0 183.4 97.5 53.8 26.9 85.1 7.4 4.4 1,557 389
Zinc (mg) 2.7 3.4 4.6 0.5 0.7 0.0 0.0 0.3 6.8 0.1 0.1 0.2 0.0 1.1 21 5

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