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Nutritional Facts: Wow Them Tamale Pie

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.

  2 teaspoons (9g)
olive oil
1 cup (160g)
onions
3 tablespoons (25g)
garlic
1 tablespoon (6g)
ground cumin
2 teaspoons (4g)
ground coriander
1 teaspoon (1g)
dried oregano
1 tablespoon (15g)
water
1 cup (128g)
carrots
1 cup (149g)
red bell peppers
1 cup (124g)
zucchini
1 small (45g)
green chili peppers
2 cups (0g)
crushed tomatoes
1 1/2 cups (257g)
pinto beans
1 to taste (0g)
salt & freshly ground black pepper
4 ounces (114g)
low-fat cheddar cheese
3/4 cup (92g)
cornmeal
1 tablespoon (7g)
white flour
1/2 teaspoon (3g)
salt
1 teaspoon (5g)
baking powder
1/4 teaspoon (1g)
baking soda
2 (66g)
egg whites
1/2 cup (123g)
buttermilk
2 teaspoons (9g)
vegetable oil
1 to taste (0g)
scallions
1 to taste (0g)
fresh cilantro
1 to taste (0g)
nonfat sour cream
Total 1 serving
Alanine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 0.1 0.0 n/a 1.0 n/a 0.7 0.6 0.0 0.0 n/a n/a 0.5 0.1 0.0 n/a n/a n/a 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Arginine (g) 0.0 0.2 0.2 n/a n/a 0.0 n/a 0.1 0.1 0.1 0.0 n/a 1.3 n/a 1.0 0.4 0.0 0.0 n/a n/a 0.4 0.2 0.0 n/a n/a n/a 4 0
Ash (g) 0.0 0.6 0.4 0.5 0.2 0.1 0.0 1.2 0.7 0.7 0.3 n/a 3.0 n/a 4.1 1.0 0.0 3.0 3.3 0.4 0.4 1.1 0.0 n/a n/a n/a 21 3
Aspartic acid (g) 0.0 0.1 0.1 n/a n/a 0.0 n/a 0.2 0.4 0.2 0.1 n/a 2.9 n/a 1.6 0.5 0.0 0.0 n/a n/a 0.8 0.3 0.0 n/a n/a n/a 7 1
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Calcium (mg) 0.1 36.8 45.4 55.9 25.5 16.0 0.4 42.2 10.4 19.8 8.1 n/a 118.0 n/a 471.4 5.5 1.1 0.7 338.7 0.0 4.6 142.1 0.0 n/a n/a n/a 1,343 168
Calories 79.6 64.0 37.4 22.5 10.7 2.7 0.0 52.5 46.2 21.1 18.0 n/a 366.8 n/a 196.5 331.2 27.3 0.0 2.3 0.0 34.3 49.0 79.6 n/a n/a n/a 1,442 180
Calories (kj) 332.9 265.6 156.2 94.0 44.8 11.1 0.0 221.4 192.2 86.8 75.2 n/a 1,539.0 n/a 822.5 1,386.2 114.2 0.0 9.8 0.0 142.6 207.0 332.9 n/a n/a n/a 6,034 754
Carbohydrates (g) 0.0 14.9 8.3 2.7 2.0 0.7 0.0 12.3 9.0 3.9 4.3 n/a 67.3 n/a 2.2 70.4 5.7 0.0 1.1 0.0 0.5 5.9 0.0 n/a n/a n/a 211 26
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 23.9 0.0 0.0 0.0 0.0 0.0 0.0 4.9 0.0 n/a n/a n/a 29 4
Copper (mg) 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.1 0.0 0.1 0.1 n/a 0.6 n/a 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 1 0
Cystine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 0.0 0.0 n/a 0.2 n/a 0.1 0.1 0.0 0.0 n/a n/a 0.2 0.0 0.0 n/a n/a n/a 1 0
Dietary Fiber (g) 0.0 2.7 0.5 0.6 1.5 0.4 0.0 3.6 3.1 1.2 0.7 n/a 23.1 n/a 0.0 6.7 0.2 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 44 6
Folate (mcg) 0.0 30.4 0.8 0.6 0.0 2.4 0.0 24.3 68.5 29.8 10.4 n/a 441.2 n/a 12.5 22.9 13.7 0.0 0.0 0.0 2.6 6.1 0.0 n/a n/a n/a 666 83
Folate, DFE (mcg) 0.0 30.4 0.8 0.6 0.0 2.4 0.0 24.3 68.5 29.8 10.4 n/a 441.2 n/a 12.5 22.9 21.8 0.0 0.0 0.0 2.6 6.1 0.0 n/a n/a n/a 674 84
Folate, food (mcg) 0.0 30.4 0.8 0.6 0.0 2.4 0.0 24.3 68.5 29.8 10.4 n/a 441.2 n/a 12.5 22.9 2.2 0.0 0.0 0.0 2.6 6.1 0.0 n/a n/a n/a 655 82
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 n/a 0.0 n/a 0.0 0.0 11.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 12 1
Fructose n/a 2.1 n/a n/a n/a 0.0 n/a 0.7 3.4 1.7 n/a n/a 0.0 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 8 1
Galactose n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 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 0 0
Glucose (dextrose) n/a 3.2 n/a n/a n/a 0.0 n/a 0.8 2.9 1.3 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a 8 1
Glutamic acid (g) 0.0 0.4 0.2 n/a n/a 0.0 n/a 0.5 0.3 0.2 0.1 n/a 3.7 n/a 6.2 1.4 0.3 0.0 n/a n/a 1.0 0.8 0.0 n/a n/a n/a 15 2
Glycine (g) 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.1 0.0 0.1 0.0 n/a 0.9 n/a 0.4 0.3 0.0 0.0 n/a n/a 0.3 0.1 0.0 n/a n/a n/a 2 0
Histidine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 0.0 0.0 n/a 0.6 n/a 0.9 0.2 0.0 0.0 n/a n/a 0.2 0.1 0.0 n/a n/a n/a 2 0
Hydroxyproline n/a n/a 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 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.1 0.3 0.4 4.0 0.6 0.4 0.0 0.4 0.6 0.5 0.5 n/a 5.4 n/a 0.5 3.2 0.3 0.0 0.5 0.0 0.1 0.1 0.0 n/a n/a n/a 18 2
Isoleucine (g) 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.1 0.0 0.1 0.0 n/a 1.1 n/a 1.6 0.3 0.0 0.0 n/a n/a 0.4 0.2 0.0 n/a n/a n/a 4 0
Lactose n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 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 0 0
Leucine (g) 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.1 0.1 0.1 0.0 n/a 2.0 n/a 2.4 0.9 0.1 0.0 n/a n/a 0.7 0.4 0.0 n/a n/a n/a 7 1
Lysine (g) 0.0 0.1 0.1 n/a n/a 0.0 n/a 0.1 0.1 0.1 0.0 n/a 1.6 n/a 2.1 0.2 0.0 0.0 n/a n/a 0.5 0.3 0.0 n/a n/a n/a 5 1
Magnesium (mg) 0.0 16.0 6.3 22.0 11.9 2.7 0.1 15.4 17.9 22.3 11.3 n/a 128.3 n/a 18.2 116.2 1.6 0.0 1.8 0.0 7.3 13.5 0.0 n/a n/a n/a 413 52
Maltose n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 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 0 0
Manganese (mg) 0.0 0.2 0.4 0.2 0.1 0.0 0.0 0.2 0.2 0.2 0.1 n/a 1.2 n/a 0.0 0.5 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 3 0
Methionine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.3 n/a 0.7 0.2 0.0 0.0 n/a n/a 0.3 0.1 0.0 n/a n/a n/a 2 0
Monounsaturated Fat (g) 6.6 0.0 0.0 0.8 0.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.3 n/a 2.4 0.9 0.0 0.0 0.0 0.0 0.0 0.3 2.5 n/a n/a n/a 14 2
Niacin (mg) 0.0 0.2 0.2 0.3 0.1 0.0 0.0 1.3 1.5 0.6 0.4 n/a 0.8 n/a 0.1 3.3 0.4 0.0 0.0 0.0 0.1 0.1 0.0 n/a n/a n/a 9 1
Pantothenic acid (mg) 0.0 0.2 0.1 n/a n/a 0.0 0.0 0.3 0.5 0.3 0.0 n/a 0.5 n/a 0.2 0.4 0.0 0.0 0.0 0.0 0.1 0.3 0.0 n/a n/a n/a 3 0
Phenylalanine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.1 0.1 0.0 n/a 1.4 n/a 1.3 0.4 0.0 0.0 n/a n/a 0.5 0.2 0.0 n/a n/a n/a 4 1
Phosphorus (mg) 0.0 46.4 38.4 29.9 14.7 1.5 0.0 44.8 38.7 47.1 20.7 n/a 377.1 n/a 549.8 220.5 8.1 0.0 456.2 0.0 9.9 109.0 0.0 n/a n/a n/a 2,013 252
Phytosterols (mg) 19.9 24.0 n/a 4.1 1.7 2.0 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 n/a n/a 87.1 n/a n/a n/a 139 17
Polyunsaturated Fat (g) 0.9 0.0 0.1 0.2 0.1 0.0 0.0 0.1 0.1 0.1 0.0 n/a 0.6 n/a 0.3 1.5 0.0 0.0 0.0 0.0 0.0 0.0 4.9 n/a n/a n/a 9 1
Potassium (mg) 0.1 233.6 100.6 107.3 45.6 12.6 0.1 409.6 314.4 323.6 153.0 n/a 1,118.3 n/a 75.0 262.6 8.0 0.2 0.2 0.0 107.6 185.0 0.0 n/a n/a n/a 3,457 432
Proline (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 0.0 0.0 n/a 1.3 n/a 2.9 0.6 0.1 0.0 n/a n/a 0.3 0.4 0.0 n/a n/a n/a 6 1
Protein (g) 0.0 1.8 1.6 1.1 0.4 0.1 0.0 1.2 1.5 1.5 0.9 n/a 23.1 n/a 27.7 7.4 0.8 0.0 0.0 0.0 7.2 4.1 0.0 n/a n/a n/a 80 10
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 68.2 0.0 0.0 0.0 0.0 0.0 0.0 15.9 0.0 n/a n/a n/a 84 11
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.1 0.0 n/a 0.2 n/a 0.3 0.2 0.0 0.0 0.0 0.0 0.3 0.2 0.0 n/a n/a n/a 2 0
Saturated Fat (g) 1.2 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0.3 n/a 4.9 0.5 0.0 0.0 0.0 0.0 0.0 0.7 1.2 n/a n/a n/a 9 1
Selenium (mcg) 0.0 0.8 3.6 0.3 0.9 0.0 0.0 0.1 0.1 0.2 0.2 n/a 15.9 n/a 16.5 14.2 2.5 0.0 0.0 0.0 13.2 2.5 0.0 n/a n/a n/a 71 9
Serine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.1 0.1 0.0 n/a 1.4 n/a 1.5 0.4 0.0 0.0 n/a n/a 0.5 0.2 0.0 n/a n/a n/a 4 1
Sodium (mg) 0.2 6.4 4.3 10.1 1.3 0.3 0.4 88.3 6.0 9.9 3.2 n/a 2.6 n/a 695.2 32.0 0.1 1,162.7 363.1 314.6 109.6 128.6 0.0 n/a n/a n/a 2,939 367
Starch n/a 0.0 n/a n/a n/a n/a n/a 1.8 0.0 0.0 n/a n/a 38.9 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 41 5
Sucrose n/a 1.6 n/a n/a n/a 0.0 n/a 4.6 0.0 0.1 n/a n/a 0.9 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 7 1
Sugar (g) 0.0 6.8 0.3 0.1 n/a 0.0 0.0 6.1 6.3 3.1 2.3 n/a 0.9 n/a 0.6 0.6 0.0 0.0 0.0 0.0 0.5 5.9 0.0 n/a n/a n/a 33 4
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Thiamin (mg) 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.1 0.1 0.1 0.0 n/a 0.5 n/a 0.0 0.4 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 1 0
Threonine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.2 0.1 0.0 0.0 n/a 0.8 n/a 0.9 0.3 0.0 0.0 n/a n/a 0.3 0.2 0.0 n/a n/a n/a 3 0
Tocopherol, alpha (mg) 1.3 0.0 0.0 0.2 n/a 0.2 0.0 0.8 2.4 0.1 0.3 n/a 2.4 n/a 0.1 0.4 0.0 0.0 0.0 0.0 0.0 0.1 1.3 n/a n/a n/a 10 1
Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.1 n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.1 0.0 n/a n/a n/a 0.2 n/a 0.0 0.2 n/a n/a n/a n/a n/a n/a 1.7 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 2 0
Total Fat (g) 9.0 0.2 0.1 1.3 0.6 0.0 0.0 0.3 0.4 0.4 0.1 n/a 1.7 n/a 8.0 3.3 0.1 0.0 0.0 0.0 0.1 1.1 9.0 n/a n/a n/a 36 4
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 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 n/a n/a 0.0 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 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 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.3 n/a 0.3 0.1 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a n/a n/a 1 0
Tyrosine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 0.0 0.0 n/a 0.5 n/a 1.2 0.3 0.0 0.0 n/a n/a 0.3 0.2 0.0 n/a n/a n/a 3 0
Valine (g) 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.1 0.0 0.1 0.0 n/a 1.3 n/a 1.7 0.4 0.0 0.0 n/a n/a 0.5 0.3 0.0 n/a n/a n/a 5 1
Vitamin A, IU (IU) 0.0 3.2 2.3 76.2 0.0 17.0 0.0 21,383.7 4,665.2 248.0 530.6 n/a 0.0 n/a 235.2 195.8 0.0 0.0 0.0 0.0 0.0 57.6 0.0 n/a n/a n/a 27,415 3,427
Vitamin A, RAE (mcg) 0.0 0.0 0.0 3.8 0.0 0.9 0.0 1,068.8 233.9 12.4 26.6 n/a 0.0 n/a 68.2 10.1 0.0 0.0 0.0 0.0 0.0 17.2 0.0 n/a n/a n/a 1,442 180
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.6 0.0 0.0 0.0 0.0 0.0 0.1 0.3 0.0 n/a n/a n/a 1 0
Vitamin B-6 (mg) 0.0 0.2 0.3 0.0 n/a 0.0 0.0 0.2 0.4 0.2 0.1 n/a 0.6 n/a 0.1 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 2 0
Vitamin C (mg) 0.0 11.8 7.8 0.5 0.8 0.0 0.0 7.6 190.3 22.2 109.1 n/a 2.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.2 0.0 n/a n/a n/a 353 44
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 5.7 0.0 0.0 0.0 0.0 0.0 0.0 1.2 0.0 n/a n/a n/a 7 1
Water (g) 0.0 142.6 14.7 0.5 0.3 0.1 14.5 113.0 137.4 117.5 39.5 n/a 161.5 n/a 71.7 9.4 0.9 0.0 0.2 0.0 57.8 110.4 0.0 n/a n/a n/a 992 124
Zinc (mg) 0.0 0.3 0.3 0.3 0.2 0.0 0.0 0.3 0.4 0.4 0.1 n/a 2.5 n/a 2.1 1.7 0.1 0.0 0.0 0.0 0.0 0.5 0.0 n/a n/a n/a 9 1

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