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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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