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Nutritional Facts: Black Bean and Spinach Lasagna

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.

  1/4 cup (54g)
olive oil
2 (220g)
vidalia onions
4 stalks (160g)
celery
2 (122g)
carrots
5 teaspoons (14g)
garlic
28 ounces (0g)
tomatoes with basil
1 teaspoon (1g)
dried oregano
15 ounces (307g)
black beans
15 ounces (0g)
low-fat refried black beans
5 tablespoons (68g)
olive oil
1/4 cup (31g)
flour
3 cups (738g)
skim milk
1 teaspoon (6g)
salt
1/4 teaspoon (1g)
white pepper
10 ounces (284g)
frozen chopped spinach
2 cups (226g)
cheese
9 (0g)
whole wheat lasagna noodles
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 1.1 n/a 0.0 0.1 1.0 0.0 n/a 0.6 1.1 n/a 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 0.0 0.2 0.0 0.1 0.1 n/a 0.0 1.7 n/a 0.0 0.1 1.1 0.0 n/a 1.4 1.9 n/a 7 1
Ash (g) 0.0 0.8 1.2 1.2 0.2 n/a 0.1 3.5 n/a 0.0 0.1 6.4 6.0 0.0 4.1 10.0 n/a 34 4
Aspartic acid (g) 0.0 0.2 0.2 0.2 0.1 n/a 0.0 3.3 n/a 0.0 0.1 2.2 0.0 n/a 1.2 2.7 n/a 10 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Calcium (mg) 0.5 50.6 64.0 40.3 25.3 n/a 16.0 82.9 n/a 0.7 4.7 1,055.3 1.4 1.6 366.4 1,123.2 n/a 2,833 354
Calories 477.4 88.0 25.6 50.0 20.9 n/a 2.7 405.4 n/a 596.7 113.8 302.6 0.0 1.8 82.4 748.1 n/a 2,915 364
Calories (kj) 1,997.5 365.2 107.2 211.1 87.2 n/a 11.1 1,695.4 n/a 2,496.8 475.9 1,254.6 0.0 7.4 340.8 3,132.4 n/a 12,183 1,523
Carbohydrates (g) 0.0 20.5 4.8 11.7 4.6 n/a 0.7 72.8 n/a 0.0 23.8 41.0 0.0 0.4 12.0 18.8 n/a 211 26
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 14.8 0.0 0.0 0.0 144.6 n/a 159 20
Copper (mg) 0.0 0.1 0.1 0.1 0.0 n/a 0.0 0.6 n/a 0.0 0.0 0.1 0.0 0.0 0.4 0.1 n/a 1 0
Cystine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 0.3 n/a 0.0 0.1 0.3 0.0 n/a 0.1 0.3 n/a 1 0
Dietary Fiber (g) 0.0 3.7 2.6 3.4 0.3 n/a 0.4 26.7 n/a 0.0 0.8 0.0 0.0 0.2 8.2 0.0 n/a 46 6
Folate (mcg) 0.0 41.8 57.6 23.2 0.4 n/a 2.4 457.6 n/a 0.0 57.2 44.3 0.0 0.1 411.8 11.3 n/a 1,108 138
Folate, DFE (mcg) 0.0 41.8 57.6 23.2 0.4 n/a 2.4 457.6 n/a 0.0 90.9 44.3 0.0 0.1 411.8 11.3 n/a 1,141 143
Folate, food (mcg) 0.0 41.8 57.6 23.2 0.4 n/a 2.4 457.6 n/a 0.0 9.1 44.3 0.0 0.1 411.8 11.3 n/a 1,060 132
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 48.1 0.0 0.0 0.0 0.0 0.0 n/a 48 6
Fructose n/a 2.8 0.8 0.7 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.5 n/a n/a 5 1
Galactose n/a 0.0 1.1 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 1 0
Glucose (dextrose) n/a 4.3 0.9 0.7 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.7 n/a n/a 7 1
Glutamic acid (g) 0.0 0.6 0.1 0.4 0.1 n/a 0.0 4.1 n/a 0.0 1.1 6.1 0.0 n/a 1.4 9.2 n/a 23 3
Glycine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 1.1 n/a 0.0 0.1 0.6 0.0 n/a 0.6 0.7 n/a 3 0
Histidine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.8 n/a 0.0 0.1 0.8 0.0 n/a 0.1 1.8 n/a 4 0
Hydroxyproline 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 n/a n/a n/a n/a 0 0
Iron (mg) 0.3 0.5 0.3 0.4 0.2 n/a 0.4 6.5 n/a 0.4 1.5 0.4 0.0 0.1 5.4 1.9 n/a 18 2
Isoleucine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 1.2 n/a 0.0 0.1 1.8 0.0 n/a 0.4 2.1 n/a 6 1
Lactose 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 0 0
Leucine (g) 0.0 0.1 0.1 0.1 0.0 n/a 0.0 2.2 n/a 0.0 0.2 2.9 0.0 n/a 0.6 3.9 n/a 10 1
Lysine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 1.9 n/a 0.0 0.1 2.3 0.0 n/a 0.7 4.4 n/a 10 1
Magnesium (mg) 0.0 22.0 17.6 14.6 3.5 n/a 2.7 215.0 n/a 0.0 6.9 118.1 0.1 0.5 213.0 67.8 n/a 682 85
Maltose 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 0 0
Manganese (mg) 0.0 0.3 0.2 0.2 0.2 n/a 0.0 1.4 n/a 0.0 0.2 0.0 0.0 0.0 2.0 0.0 n/a 5 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.4 n/a 0.0 0.1 0.7 0.0 n/a 0.1 1.2 n/a 3 0
Monounsaturated Fat (g) 39.4 0.0 0.1 0.0 0.0 n/a 0.0 0.1 n/a 49.2 0.0 0.5 0.0 0.0 0.0 16.2 n/a 106 13
Niacin (mg) 0.0 0.3 0.5 1.2 0.1 n/a 0.0 1.6 n/a 0.0 1.8 0.7 0.0 0.0 1.4 0.2 n/a 8 1
Pantothenic acid (mg) 0.0 0.3 0.4 0.3 0.1 n/a 0.0 0.7 n/a 0.0 0.1 2.8 0.0 n/a 0.3 2.2 n/a 7 1
Phenylalanine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 1.5 n/a 0.0 0.2 1.4 0.0 n/a 0.6 2.3 n/a 6 1
Phosphorus (mg) 0.0 63.8 38.4 42.7 21.4 n/a 1.5 430.0 n/a 0.0 33.8 826.6 0.0 1.1 139.2 904.0 n/a 2,502 313
Phytosterols (mg) 119.3 33.0 9.6 n/a n/a n/a 2.0 n/a n/a 149.2 n/a n/a 0.0 0.3 n/a n/a n/a 313 39
Polyunsaturated Fat (g) 5.7 0.0 0.1 0.1 0.0 n/a 0.0 0.7 n/a 7.1 0.1 0.1 0.0 0.0 0.2 1.6 n/a 16 2
Potassium (mg) 0.5 321.2 416.0 390.4 56.1 n/a 12.6 1,090.4 n/a 0.7 33.4 1,343.2 0.5 0.4 982.6 820.4 n/a 5,468 684
Proline (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 1.2 n/a 0.0 0.4 2.8 0.0 n/a 0.6 4.5 n/a 10 1
Protein (g) 0.0 2.4 1.1 1.1 0.9 n/a 0.1 27.2 n/a 0.0 3.2 29.2 0.0 0.1 10.3 44.4 n/a 120 15
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 450.2 0.0 0.0 0.0 334.5 n/a 785 98
Riboflavin (mg) 0.0 0.1 0.1 0.1 0.0 n/a 0.0 0.2 n/a 0.0 0.2 1.4 0.0 0.0 0.6 1.0 n/a 4 0
Saturated Fat (g) 7.5 0.1 0.1 0.0 0.0 n/a 0.0 0.4 n/a 9.3 0.0 1.2 0.0 0.0 0.1 34.7 n/a 54 7
Selenium (mcg) 0.0 1.1 0.6 0.1 2.0 n/a 0.0 3.7 n/a 0.0 10.6 17.7 0.0 0.0 17.0 36.6 n/a 90 11
Serine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 1.5 n/a 0.0 0.2 1.6 0.0 n/a 0.5 2.1 n/a 6 1
Sodium (mg) 1.1 8.8 128.0 84.2 2.4 n/a 0.3 3.1 n/a 1.4 0.6 435.4 2,325.5 0.0 210.2 2,183.2 n/a 5,384 673
Starch n/a 0.0 0.0 1.7 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 2 0
Sucrose n/a 2.2 0.2 4.4 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.7 n/a n/a 7 1
Sugar (g) 0.0 9.3 2.9 5.8 0.1 n/a 0.0 n/a n/a 0.0 0.1 n/a 0.0 n/a 1.8 n/a n/a 20 3
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Thiamin (mg) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 0.7 n/a 0.0 0.2 0.3 0.0 0.0 0.3 0.1 n/a 2 0
Threonine (g) 0.0 0.0 0.0 0.2 0.0 n/a 0.0 1.1 n/a 0.0 0.1 1.3 0.0 n/a 0.6 1.4 n/a 5 1
Tocopherol, alpha (mg) 7.7 0.0 0.4 0.8 0.0 n/a 0.2 n/a n/a 9.7 0.0 n/a 0.0 n/a 8.2 n/a n/a 27 3
Tocopherol, beta (mg) 0.1 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.1 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.4 0.0 0.0 0.0 n/a n/a 0.2 n/a n/a 0.6 0.1 n/a n/a n/a 0.4 n/a n/a 2 0
Total Fat (g) 54.0 0.2 0.3 0.3 0.1 n/a 0.0 1.7 n/a 67.5 0.3 1.8 0.0 0.0 1.6 55.3 n/a 183 23
Trans-monoenoic Fat 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 n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 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
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.3 n/a 0.0 0.0 0.4 0.0 n/a 0.3 0.6 n/a 2 0
Tyrosine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 0.8 n/a 0.0 0.1 1.4 0.0 n/a 0.6 2.4 n/a 5 1
Valine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 1.4 n/a 0.0 0.1 2.0 0.0 n/a 0.5 2.7 n/a 7 1
Vitamin A, IU (IU) 0.0 4.4 718.4 20,381.3 1.3 n/a 17.0 18.4 n/a 0.0 0.0 1,498.1 0.0 0.0 33,301.8 1,593.3 n/a 57,534 7,192
Vitamin A, RAE (mcg) 0.0 0.0 35.2 1,018.7 0.0 n/a 0.9 0.0 n/a 0.0 0.0 450.2 0.0 0.0 1,664.2 359.3 n/a 3,529 441
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 3.2 0.0 0.0 0.0 2.9 n/a 6 1
Vitamin B-6 (mg) 0.0 0.3 0.1 0.2 0.2 n/a 0.0 0.2 n/a 0.0 0.0 0.4 0.0 0.0 0.5 0.3 n/a 2 0
Vitamin C (mg) 0.0 16.3 5.0 7.2 4.4 n/a 0.0 0.0 n/a 0.0 0.0 8.1 0.0 0.1 15.6 0.0 n/a 57 7
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 295.2 0.0 0.0 0.0 n/a n/a 295 37
Water (g) 0.0 196.0 152.7 107.7 8.2 n/a 0.1 201.9 n/a 0.0 3.7 659.5 0.0 0.1 256.1 97.5 n/a 1,683 210
Zinc (mg) 0.0 0.4 0.2 0.3 0.2 n/a 0.0 3.4 n/a 0.0 0.2 3.3 0.0 0.0 1.6 6.8 n/a 16 2

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