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Nutritional Facts: Tamale Shepherd's Pie (Lite)

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 cup (244g)
milk
1 cup (122g)
cornmeal
2 cups (474g)
boiling water
1 to taste (0g)
salt
1 to taste (0g)
pepper
2 tablespoons (28g)
butter
1 teaspoon (7g)
honey
1 tablespoon (14g)
olive oil
1/2 lb (227g)
chorizo sausage
4 slices (56g)
turkey bacon
1 lb (454g)
ground turkey
2 teaspoons (5g)
chili powder
2 teaspoons (1g)
thyme
1 teaspoon (0g)
seasoning
1 1/2 teaspoons (0g)
coriander
4 (12g)
garlic cloves
1 (110g)
onions
1 cup (238g)
beer
14 1/2 ounces (411g)
tomatoes and green chilies
1 1/2 cups (170g)
cheddar cheese
1/4 cup (4g)
cilantro
1/2 cup (0g)
Greek yogurt
Total 1 serving
Alanine (g) 0.3 0.7 n/a n/a n/a 0.0 0.0 0.0 3.5 n/a 5.6 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 1.2 n/a n/a 11 1
Alcohol (g) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 9.3 n/a 0.0 0.0 n/a 9 1
Arginine (g) 0.3 0.5 n/a n/a n/a 0.0 0.0 0.0 3.8 n/a 6.5 0.0 n/a n/a n/a 0.1 0.1 0.0 n/a 1.6 n/a n/a 13 2
Ash (g) 1.8 1.4 0.5 n/a n/a 0.6 0.0 0.0 8.9 2.2 4.5 0.6 0.0 n/a 0.0 0.2 0.4 0.4 5.7 6.7 0.1 n/a 34 4
Aspartic acid (g) 0.6 0.7 n/a n/a n/a 0.0 0.0 0.0 5.0 n/a 8.6 0.1 n/a n/a n/a 0.1 0.1 0.0 n/a 2.7 n/a n/a 18 2
Beta-sitosterol n/a n/a n/a n/a n/a 1.1 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 n/a 0.1 n/a 1 0
Caffeine n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Calcium (mg) 290.4 7.3 14.2 n/a n/a 6.8 0.4 0.1 18.2 22.4 86.3 17.8 3.2 n/a 0.3 21.7 25.3 9.5 82.2 1,222.1 2.7 n/a 1,831 229
Calories 156.2 441.6 0.0 n/a n/a 203.6 21.1 119.3 1,033.8 140.0 671.9 15.2 0.8 n/a 0.1 17.9 44.0 102.2 61.6 683.1 0.9 n/a 3,713 464
Calories (kj) 653.9 1,848.3 0.0 n/a n/a 851.7 88.1 499.4 4,325.9 585.8 2,805.7 63.7 3.4 n/a 0.5 74.8 182.6 430.1 258.9 2,854.4 3.8 n/a 15,531 1,941
Campesterol 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 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
Carbohydrates (g) 11.3 93.8 0.0 n/a n/a 0.0 5.7 0.0 4.2 1.0 0.0 2.7 0.2 n/a 0.0 4.0 10.3 8.4 14.9 2.2 0.1 n/a 159 20
Cholesterol (mg) 34.2 0.0 0.0 n/a n/a 61.1 0.0 0.0 199.9 50.4 313.3 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 178.0 0.0 n/a 837 105
Copper (mg) 0.0 0.2 0.0 n/a n/a 0.0 0.0 0.0 0.2 0.1 0.4 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0.4 0.1 0.0 n/a 2 0
Cystine (g) 0.1 0.2 n/a n/a n/a 0.0 0.0 0.0 0.6 n/a 0.9 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.2 n/a n/a 2 0
Dietary Fiber (g) 0.0 8.9 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 1.9 0.1 n/a 0.0 0.3 1.9 0.0 n/a 0.0 0.1 n/a 13 2
Folate (mcg) 12.2 30.5 0.0 n/a n/a 0.9 0.1 0.0 4.5 4.5 31.8 1.5 0.4 n/a 0.3 0.4 20.9 14.3 37.0 30.5 2.5 n/a 192 24
Folate, DFE (mcg) 12.2 30.5 0.0 n/a n/a 0.9 0.1 0.0 4.5 4.5 31.8 1.5 0.4 n/a 0.3 0.4 20.9 14.3 37.0 30.5 2.5 n/a 192 24
Folate, food (mcg) 12.2 30.5 0.0 n/a n/a 0.9 0.1 0.0 4.5 4.5 31.8 1.5 0.4 n/a 0.3 0.4 20.9 14.3 37.0 30.5 2.5 n/a 192 24
Folic acid (mcg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a n/a n/a n/a n/a n/a 2.8 n/a n/a n/a n/a 0.2 n/a n/a n/a n/a 1.4 0.0 n/a n/a n/a n/a 4 1
Galactose n/a n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a n/a 2.5 n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 2.2 0.0 n/a n/a n/a n/a 5 1
Glutamic acid (g) 1.7 1.9 n/a n/a n/a 0.1 0.0 0.0 8.1 n/a 14.3 0.1 n/a n/a n/a 0.1 0.3 0.1 n/a 10.3 n/a n/a 37 5
Glycine (g) 0.2 0.4 n/a n/a n/a 0.0 0.0 0.0 3.9 n/a 4.9 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.7 n/a n/a 10 1
Histidine (g) 0.2 0.3 n/a n/a n/a 0.0 0.0 0.0 1.6 n/a 2.6 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 1.5 n/a n/a 6 1
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.7 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Iron (mg) 0.1 4.2 0.0 n/a n/a 0.0 0.0 0.1 3.6 0.8 4.9 0.9 0.1 n/a 0.0 0.2 0.2 0.0 1.1 1.2 0.1 n/a 18 2
Isoleucine (g) 0.5 0.4 n/a n/a n/a 0.0 0.0 0.0 5.0 n/a 4.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 2.6 n/a n/a 13 2
Lactose 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 0.0 0.0 n/a 0.4 n/a n/a 0 0
Leucine (g) 0.8 1.2 n/a n/a n/a 0.0 0.0 0.0 3.9 n/a 7.4 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 4.0 n/a n/a 17 2
Lysine (g) 0.6 0.3 n/a n/a n/a 0.0 0.0 0.0 5.5 n/a 8.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 3.5 n/a n/a 18 2
Magnesium (mg) 31.7 154.9 4.7 n/a n/a 0.6 0.1 0.0 40.9 10.6 104.4 8.0 1.3 n/a 0.1 3.0 11.0 14.3 45.2 47.5 1.0 n/a 479 60
Maltose n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0.3 n/a n/a 0 0
Manganese (mg) 0.0 0.6 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a 0.0 0.1 0.0 n/a 0.0 0.2 0.1 0.0 0.5 0.0 0.0 n/a 2 0
Methionine (g) 0.2 0.2 n/a n/a n/a 0.0 0.0 0.0 1.1 n/a 2.6 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 1.1 n/a n/a 5 1
Monounsaturated Fat (g) 2.6 1.2 0.0 n/a n/a 6.0 0.0 9.8 41.8 4.2 12.0 0.2 0.0 n/a 0.0 0.0 0.0 0.0 0.0 15.9 0.0 n/a 94 12
Niacin (mg) 0.2 4.4 0.0 n/a n/a 0.0 0.0 0.0 11.7 n/a 30.6 0.6 0.0 n/a 0.0 0.1 0.1 1.2 2.6 0.1 0.0 n/a 52 6
Pantothenic acid (mg) 0.8 0.5 0.0 n/a n/a 0.0 0.0 0.0 2.5 n/a 4.5 0.0 0.0 n/a 0.0 0.1 0.1 0.1 0.6 0.7 0.0 n/a 10 1
Phenylalanine (g) 0.4 0.5 n/a n/a n/a 0.0 0.0 0.0 2.6 n/a 3.5 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 2.2 n/a n/a 9 1
Phosphorus (mg) 226.9 294.0 0.0 n/a n/a 6.8 0.3 0.0 340.8 111.4 908.0 16.2 0.8 n/a 0.2 18.4 31.9 33.3 57.5 867.8 1.9 n/a 2,916 365
Phytosterols (mg) 0.0 n/a n/a n/a n/a n/a n/a 29.8 0.0 n/a n/a 4.5 n/a n/a 0.0 n/a 16.5 n/a n/a n/a 0.2 n/a 51 6
Polyunsaturated Fat (g) 0.3 2.0 0.0 n/a n/a 0.9 0.0 1.4 7.9 2.6 10.0 0.4 0.0 n/a 0.0 0.0 0.0 0.0 0.1 1.6 0.0 n/a 27 3
Potassium (mg) 368.4 350.1 4.7 n/a n/a 6.8 3.6 0.1 904.3 116.5 1,076.0 105.3 4.9 n/a 2.5 48.1 160.6 64.2 439.7 166.1 20.8 n/a 3,843 480
Proline (g) 0.8 0.9 n/a n/a n/a 0.0 0.0 0.0 2.8 n/a 3.9 0.1 n/a n/a n/a 0.0 0.0 0.1 n/a 4.8 n/a n/a 13 2
Protein (g) 8.0 9.9 0.0 n/a n/a 0.2 0.0 0.0 54.8 8.5 89.3 0.7 0.0 n/a 0.0 0.8 1.2 1.1 2.8 42.2 0.1 n/a 220 27
Retinol (mcg) 75.6 0.0 0.0 n/a n/a 190.6 0.0 0.0 0.0 0.0 90.8 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 437.3 0.0 n/a 794 99
Riboflavin (mg) 0.4 0.2 0.0 n/a n/a 0.0 0.0 0.0 0.7 n/a 0.7 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.1 0.6 0.0 n/a 3 0
Saturated Fat (g) 5.6 0.6 0.0 n/a n/a 14.6 0.0 1.9 32.7 3.0 9.2 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0.0 35.8 0.0 n/a 103 13
Selenium (mcg) 4.9 18.9 0.0 n/a n/a 0.3 0.1 0.0 47.9 n/a 99.4 1.1 n/a n/a 0.0 1.7 0.6 1.4 1.6 23.6 0.0 n/a 202 25
Serine (g) 0.4 0.5 n/a n/a n/a 0.0 0.0 0.0 2.3 n/a 3.8 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 2.5 n/a n/a 9 1
Sodium (mg) 119.6 42.7 14.2 n/a n/a 202.8 0.3 0.3 2,805.9 679.3 263.3 88.6 0.1 n/a 0.2 2.0 4.4 9.5 1,647.9 1,052.6 1.8 n/a 6,935 867
Starch 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 0.0 n/a n/a n/a n/a 0 0
Stigmasterol 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 0.0 n/a n/a n/a n/a n/a 0.1 n/a 0 0
Sucrose n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 1.1 0.0 n/a 0.4 n/a n/a 2 0
Sugar n/a 0.8 0.0 n/a n/a 0.0 5.7 0.0 0.0 1.0 0.0 0.4 n/a n/a 0.0 0.1 4.7 0.0 n/a 0.9 0.0 n/a 14 2
Theobromine n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Thiamin (mg) 0.1 0.5 0.0 n/a n/a 0.0 0.0 0.0 1.4 n/a 0.3 0.0 0.0 n/a 0.0 0.0 0.1 0.0 0.1 0.0 0.0 n/a 3 0
Threonine (g) 0.4 0.4 n/a n/a n/a 0.0 0.0 0.0 3.3 n/a 4.1 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 1.5 n/a n/a 10 1
Tocopherol, alpha n/a 0.5 0.0 n/a n/a 0.7 0.0 1.9 0.5 n/a 0.4 2.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.5 0.1 n/a 7 1
Tocopherol, beta n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.1 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a 2.3 n/a n/a n/a 0.0 n/a 0.1 n/a n/a 0.5 0.2 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 3 0
Total Fat (g) 8.9 4.4 0.0 n/a n/a 23.0 0.0 13.5 86.9 11.4 34.8 0.8 0.0 n/a 0.0 0.1 0.1 0.0 0.3 56.2 0.0 n/a 240 30
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.8 n/a n/a n/a n/a 0.4 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
TransFatty acids n/a n/a n/a n/a n/a 0.9 n/a n/a n/a n/a 0.5 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Tryptophan (g) 0.1 0.1 n/a n/a n/a 0.0 0.0 0.0 0.6 n/a 1.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.5 n/a n/a 2 0
Tyrosine (g) 0.4 0.4 n/a n/a n/a 0.0 0.0 0.0 1.7 n/a 3.2 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 2.0 n/a n/a 8 1
Valine (g) 0.5 0.5 n/a n/a n/a 0.0 0.0 0.0 2.1 n/a 4.1 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 2.8 n/a n/a 10 1
Vitamin A, IU (IU) 336.7 261.1 0.0 n/a n/a 709.7 0.0 0.0 0.0 0.0 299.6 1,601.1 38.0 n/a 32.4 1.1 2.2 0.0 1,602.7 1,698.4 269.9 n/a 6,853 857
Vitamin A, RAE (mcg) 80.5 13.4 0.0 n/a n/a 194.3 0.0 0.0 0.0 0.0 90.8 80.1 1.9 n/a 1.6 0.0 0.0 0.0 82.2 449.2 13.5 n/a 1,007 126
Vitamin B-12 (mcg) 0.9 0.0 0.0 n/a n/a 0.0 0.0 0.0 4.5 n/a 4.5 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1.4 0.0 n/a 11 1
Vitamin B-6 (mg) 0.1 0.4 0.0 n/a n/a 0.0 0.0 0.0 1.2 n/a 2.6 0.1 0.0 n/a 0.0 0.1 0.1 0.1 0.4 0.1 0.0 n/a 5 1
Vitamin C (mg) 3.7 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.3 n/a 0.1 3.7 8.1 0.0 25.5 0.0 1.1 n/a 44 5
Vitamin D n/a 0.0 0.0 n/a n/a 17.0 0.0 0.0 138.6 n/a 63.6 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 40.7 0.0 n/a 260 32
Water (g) 214.0 12.5 473.5 n/a n/a 4.5 1.2 0.0 72.4 33.0 328.5 0.6 0.5 n/a 0.4 7.0 98.0 218.5 387.2 62.3 3.7 n/a 1,918 240
Zinc (mg) 0.9 2.2 0.0 n/a n/a 0.0 0.0 0.0 7.7 1.4 10.7 0.2 0.0 n/a 0.0 0.1 0.2 0.0 0.5 5.3 0.0 n/a 29 4

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