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    Nutritional Facts: Enchilada 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.

      3 tablespoons (28g)
    green chilies
    1/2 cup (130g)
    salsa
    1/4 cup (25g)
    green onions
    1/4 cup (4g)
    cilantro
    15 ounces (307g)
    black beans
    11 ounces (312g)
    mexicorn
    10 ounces (283g)
    enchilada sauce
    8 1/2 ounces (241g)
    corn muffin mix
    1/2 cup (120g)
    egg substitute
    2 tablespoons (19g)
    red bell peppers
    6 ounces (170g)
    reduced-fat monterey jack cheese
    6 tablespoons (72g)
    sour cream
    1 1/2 teaspoons (0g)
    cilantro
    Total 1 serving
    Alanine (g) 0.0 n/a 0.0 n/a 1.1 0.6 n/a 0.8 0.7 0.0 1.1 0.1 n/a 5 1
    Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.0 n/a 0.0 n/a 1.7 0.3 n/a 0.7 0.7 0.0 1.4 0.1 n/a 5 1
    Ash (g) 0.2 2.8 0.2 0.1 3.5 4.5 8.2 8.7 1.6 0.1 6.2 0.6 0.0 37 6
    Aspartic acid (g) 0.1 n/a 0.0 n/a 3.3 0.6 n/a 0.9 1.1 0.1 2.5 0.2 n/a 9 1
    Beta-sitosterol n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 5.0 35.0 18.0 2.7 82.9 15.6 n/a 137.6 87.6 1.3 707.2 79.2 0.3 1,172 195
    Calories 11.0 35.0 8.0 0.9 405.4 233.9 113.4 1,009.1 57.6 5.8 294.8 139.0 0.1 2,314 386
    Calories (kj) 46.0 148.9 33.8 3.8 1,695.4 979.3 473.4 4,222.1 241.2 24.0 1,233.7 582.5 0.5 9,685 1,614
    Campesterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Carbohydrates (g) 2.6 8.1 1.8 0.1 72.8 56.7 23.6 167.8 2.4 1.1 3.3 2.1 0.0 342 57
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.8 0.0 0.0 35.8 37.4 0.0 78 13
    Copper (mg) 0.0 0.2 0.0 0.0 0.6 0.2 n/a 0.2 0.0 0.0 0.0 0.0 0.0 1 0
    Cystine (g) 0.0 n/a n/a n/a 0.3 0.1 n/a 0.3 0.3 0.0 0.2 0.0 n/a 1 0
    Dietary Fiber (g) 0.4 2.1 0.7 0.1 26.7 n/a 4.8 15.7 0.0 0.4 0.0 0.0 0.0 51 8
    Folate (mcg) 6.3 5.2 16.0 2.5 457.6 106.0 n/a 224.5 19.2 8.6 18.7 5.0 0.3 870 145
    Folate, DFE (mcg) 6.3 5.2 16.0 2.5 457.6 106.0 n/a 362.1 19.2 8.6 18.7 5.0 0.3 1,008 168
    Folate, food (mcg) 6.3 5.2 16.0 2.5 457.6 106.0 n/a 26.6 19.2 8.6 18.7 5.0 0.3 672 112
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 197.9 0.0 0.0 0.0 0.0 0.0 198 33
    Fructose n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.4 n/a 0.0 n/a 0 0
    Galactose n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
    Glucose (dextrose) n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.4 n/a 0.0 n/a 0 0
    Glutamic acid (g) 0.1 n/a 0.1 n/a 4.1 1.4 n/a 4.5 2.0 0.0 9.3 0.4 n/a 22 4
    Glycine (g) 0.0 n/a 0.0 n/a 1.1 0.3 n/a 0.6 0.4 0.0 0.7 0.0 n/a 3 1
    Histidine (g) 0.0 n/a 0.0 n/a 0.8 0.2 n/a 0.4 0.3 0.0 1.3 0.1 n/a 3 1
    Iron (mg) 0.3 0.6 0.4 0.1 6.5 2.5 1.7 6.0 2.4 0.1 0.7 0.1 0.0 21 4
    Isoleucine (g) 0.0 n/a 0.0 n/a 1.2 0.3 n/a 0.6 0.8 0.0 2.4 0.1 n/a 5 1
    Lactose n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 2.5 n/a 3 0
    Leucine (g) 0.0 n/a 0.0 n/a 2.2 0.8 n/a 1.5 1.2 0.0 3.7 0.2 n/a 10 2
    Lysine (g) 0.0 n/a 0.0 n/a 1.9 0.3 n/a 0.5 0.9 0.0 3.2 0.2 n/a 7 1
    Magnesium (mg) 6.9 19.4 5.0 1.0 215.0 78.0 n/a 57.9 18.0 2.2 27.3 7.2 0.1 438 73
    Maltose n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
    Manganese (mg) 0.1 0.2 0.0 0.0 1.4 0.1 n/a 0.8 0.0 0.0 0.0 0.0 0.0 3 0
    Methionine (g) 0.0 n/a 0.0 n/a 0.4 0.1 n/a 0.3 0.5 0.0 1.0 0.0 n/a 2 0
    Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 0.1 0.5 n/a 16.2 0.0 0.0 3.5 3.6 0.0 24 4
    Niacin (mg) 0.3 0.1 0.1 0.0 1.6 3.0 n/a 8.1 0.2 0.2 0.1 0.1 0.0 14 2
    Pantothenic acid (mg) 0.0 0.0 0.0 0.0 0.7 1.4 n/a 1.2 2.0 0.1 0.3 0.2 0.0 6 1
    Phenylalanine (g) 0.0 n/a 0.0 n/a 1.5 0.3 n/a 0.8 0.8 0.0 2.0 0.1 n/a 6 1
    Phosphorus (mg) 12.7 40.1 9.3 1.9 430.0 193.4 n/a 1,180.4 86.4 4.8 824.7 82.8 0.2 2,867 478
    Phytosterols n/a n/a n/a 0.2 n/a n/a n/a n/a 114.0 n/a n/a n/a 0.0 114 19
    Polyunsaturated Fat (g) 0.0 0.1 0.0 0.0 0.7 0.8 n/a 4.1 0.0 0.0 0.4 0.6 0.0 7 1
    Potassium (mg) 93.7 384.6 69.0 20.8 1,090.4 477.2 n/a 272.8 255.6 39.2 112.5 101.5 2.6 2,920 487
    Proline (g) 0.0 n/a 0.0 n/a 1.2 0.6 n/a 1.7 0.7 0.0 4.3 0.2 n/a 9 1
    Protein (g) 0.6 2.0 0.5 0.1 27.2 7.3 4.7 16.9 12.0 0.2 41.5 1.5 0.0 114 19
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 38.6 0.0 0.0 102.2 125.3 0.0 266 44
    Riboflavin (mg) 0.0 0.0 0.0 0.0 0.2 0.2 n/a 0.7 0.5 0.0 0.4 0.1 0.0 2 0
    Saturated Fat (g) 0.0 0.0 0.0 0.0 0.4 0.3 0.0 7.5 0.0 0.0 7.4 8.3 0.0 24 4
    Selenium (mcg) 0.1 1.2 0.2 0.0 3.7 1.9 n/a 13.5 49.6 0.0 24.7 1.9 0.0 97 16
    Serine (g) 0.0 n/a 0.0 n/a 1.5 0.3 n/a 0.8 0.9 0.0 2.2 0.1 n/a 6 1
    Sodium (mg) 1.9 777.0 4.0 1.8 3.1 1,082.2 2,457.9 1,972.2 238.8 0.7 1,042.8 57.6 0.2 7,640 1,273
    Starch n/a 2.1 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 2 0
    Stigmasterol n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Sucrose n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
    Sugar (g) 1.4 4.0 0.6 0.0 n/a n/a 18.9 49.1 2.4 0.8 0.9 2.5 0.0 81 13
    Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.0 0.0 0.0 0.0 0.7 0.1 n/a 1.0 0.1 0.0 0.0 0.0 0.0 2 0
    Threonine (g) 0.0 n/a 0.0 n/a 1.1 0.3 n/a 0.5 0.6 0.0 1.4 0.1 n/a 4 1
    Tocopherol, alpha (mg) 0.2 1.5 0.1 0.1 n/a n/a n/a 0.4 1.9 0.3 0.1 0.3 0.0 5 1
    Tocopherol, beta n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
    Tocopherol, delta n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
    Tocopherol, gamma n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
    Total Fat (g) 0.1 0.2 0.0 0.0 1.7 1.7 0.0 29.5 0.0 0.1 11.9 14.2 0.0 59 10
    Tryptophan (g) 0.0 n/a 0.0 n/a 0.3 0.1 n/a 0.2 0.2 0.0 0.5 0.0 n/a 1 0
    Tyrosine (g) 0.0 n/a 0.0 n/a 0.8 0.3 n/a 0.6 0.5 0.0 1.8 0.1 n/a 4 1
    Valine (g) 0.0 n/a 0.0 n/a 1.4 0.4 n/a 0.8 1.0 0.0 2.5 0.1 n/a 6 1
    Vitamin A, IU (IU) 325.1 378.1 249.3 269.9 18.4 723.5 1,890.9 277.6 270.0 582.4 352.7 448.6 33.7 5,820 970
    Vitamin A, RAE (mcg) 16.3 19.4 12.5 13.5 0.0 37.4 n/a 45.9 13.2 29.2 102.2 126.7 1.7 418 70
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.2 0.4 0.0 0.8 0.2 0.0 2 0
    Vitamin B-6 (mg) 0.1 0.2 0.0 0.0 0.2 0.3 n/a 0.3 0.2 0.1 0.1 0.0 0.0 1 0
    Vitamin C (mg) 66.9 2.5 4.7 1.1 0.0 27.4 5.7 0.2 0.6 23.8 0.0 0.6 0.1 134 22
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 79.2 0.0 8.5 10.1 0.0 98 16
    Water (g) 24.2 116.4 22.5 3.7 201.9 241.7 246.9 18.8 104.4 17.2 107.5 53.6 0.5 1,159 193
    Zinc (mg) 0.1 0.5 0.1 0.0 3.4 1.2 n/a 1.4 1.2 0.0 3.1 0.3 0.0 11 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.

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