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.
|
15 ounces (425g) kernel corn |
15 ounces (307g) black beans |
10 ounces (284g) frozen chopped spinach |
1 1/2 cups (210g) cooked chicken |
2 teaspoons (3g) dried onion |
1 1/2 teaspoons (3g) cumin |
1 teaspoon (5g) chili |
1/4 teaspoon (1g) garlic powder |
1/3 cup (0g) low-fat monterey jack and colby cheese |
12 (0g) low-carb flour tortillas |
1 to taste (0g) nonstick cooking spray |
1 (201g) avocados |
1/2 cup (121g) low-fat sour cream |
1 (0g) nonfat milk |
1 teaspoon (0g) dry ranch dressing mix |
Total | 1 serving | |
| Alanine (g) | 0.8 | 1.1 | 0.6 | 2.9 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | n/a | n/a | 6 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.6 | 1.7 | 1.4 | 3.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | n/a | n/a | 7 | 1 |
| Ash (g) | 2.3 | 3.5 | 4.1 | 2.0 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 3.2 | 0.8 | n/a | n/a | 16 | 3 |
| Aspartic acid (g) | 1.0 | 3.3 | 1.2 | 4.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | 0.3 | n/a | n/a | 11 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 152.8 | n/a | n/a | n/a | 153 | 25 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 17.0 | 82.9 | 366.4 | 25.2 | 8.6 | 29.3 | 2.5 | 0.6 | n/a | n/a | n/a | 24.1 | 125.8 | n/a | n/a | 682 | 114 |
| Calories | 340.2 | 405.4 | 82.4 | 350.7 | 11.6 | 11.8 | 6.0 | 2.6 | n/a | n/a | n/a | 321.6 | 163.4 | n/a | n/a | 1,696 | 283 |
| Calories (kj) | 1,424.6 | 1,695.4 | 340.8 | 1,467.9 | 48.6 | 49.4 | 25.0 | 10.7 | n/a | n/a | n/a | 1,346.7 | 681.2 | n/a | n/a | 7,090 | 1,182 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 10.1 | n/a | n/a | n/a | 10 | 2 |
| Carbohydrates (g) | 83.2 | 72.8 | 12.0 | 0.0 | 2.8 | 1.4 | 0.6 | 0.6 | n/a | n/a | n/a | 17.1 | 5.2 | n/a | n/a | 196 | 33 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 157.5 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | n/a | n/a | 0.0 | 47.2 | n/a | n/a | 206 | 34 |
| Copper (mg) | 0.2 | 0.6 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | n/a | n/a | 2 | 0 |
| Cystine (g) | 0.2 | 0.3 | 0.1 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 10.2 | 26.7 | 8.2 | 0.0 | 0.3 | 0.3 | 0.2 | 0.1 | n/a | n/a | n/a | 13.5 | 0.0 | n/a | n/a | 60 | 10 |
| Folate (mcg) | 131.8 | 457.6 | 411.8 | 10.5 | 5.5 | 0.3 | 1.2 | 0.4 | n/a | n/a | n/a | 162.8 | 13.3 | n/a | n/a | 1,195 | 199 |
| Folate, DFE (mcg) | 131.8 | 457.6 | 411.8 | 10.5 | 5.5 | 0.3 | 1.2 | 0.4 | n/a | n/a | n/a | 162.8 | 13.3 | n/a | n/a | 1,195 | 199 |
| Folate, food (mcg) | 131.8 | 457.6 | 411.8 | 10.5 | 5.5 | 0.3 | 1.2 | 0.4 | n/a | n/a | n/a | 162.8 | 13.3 | n/a | n/a | 1,195 | 199 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 2.0 | 4.1 | 1.4 | 7.9 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 0.7 | n/a | n/a | 17 | 3 |
| Glycine (g) | 0.4 | 1.1 | 0.6 | 2.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | n/a | n/a | 5 | 1 |
| Histidine (g) | 0.3 | 0.8 | 0.1 | 1.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | n/a | n/a | 3 | 1 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.5 | 6.5 | 5.4 | 2.5 | 0.1 | 2.1 | 0.2 | 0.0 | n/a | n/a | n/a | 1.1 | 0.1 | n/a | n/a | 19 | 3 |
| Isoleucine (g) | 0.6 | 1.2 | 0.4 | 2.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | n/a | n/a | 5 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.1 | 2.2 | 0.6 | 3.9 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.3 | n/a | n/a | 9 | 1 |
| Lysine (g) | 0.7 | 1.9 | 0.7 | 4.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.3 | n/a | n/a | 8 | 1 |
| Magnesium (mg) | 80.8 | 215.0 | 213.0 | 44.1 | 3.1 | 11.5 | 2.4 | 0.6 | n/a | n/a | n/a | 58.3 | 12.1 | n/a | n/a | 641 | 107 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.5 | 1.4 | 2.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | n/a | 4 | 1 |
| Methionine (g) | 0.3 | 0.4 | 0.1 | 1.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | n/a | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 0.5 | 0.1 | 0.0 | 5.3 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | n/a | n/a | 19.7 | 4.2 | n/a | n/a | 30 | 5 |
| Niacin (mg) | 5.5 | 1.6 | 1.4 | 16.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 3.5 | 0.1 | n/a | n/a | 29 | 5 |
| Pantothenic acid (mg) | 0.8 | 0.7 | 0.3 | 2.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 2.8 | 0.4 | n/a | n/a | 7 | 1 |
| Phenylalanine (g) | 0.6 | 1.5 | 0.6 | 2.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | n/a | n/a | 5 | 1 |
| Phosphorus (mg) | 242.4 | 430.0 | 139.2 | 403.2 | 10.1 | 15.7 | 8.2 | 3.2 | n/a | n/a | n/a | 104.5 | 115.0 | n/a | n/a | 1,471 | 245 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 2.1 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Polyunsaturated Fat (g) | 0.9 | 0.7 | 0.2 | 3.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 3.7 | 0.5 | n/a | n/a | 9 | 2 |
| Potassium (mg) | 625.1 | 1,090.4 | 982.6 | 480.9 | 54.0 | 56.3 | 19.5 | 9.2 | n/a | n/a | n/a | 974.9 | 156.1 | n/a | n/a | 4,449 | 742 |
| Proline (g) | 0.8 | 1.2 | 0.6 | 2.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.3 | n/a | n/a | 5 | 1 |
| Protein (g) | 11.7 | 27.2 | 10.3 | 52.5 | 0.3 | 0.6 | 0.3 | 0.1 | n/a | n/a | n/a | 4.0 | 3.6 | n/a | n/a | 111 | 18 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 25.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 121.0 | n/a | n/a | 146 | 24 |
| Riboflavin (mg) | 0.3 | 0.2 | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.2 | n/a | n/a | 2 | 0 |
| Saturated Fat (g) | 0.3 | 0.4 | 0.1 | 3.8 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 4.3 | 9.0 | n/a | n/a | 18 | 3 |
| Selenium (mcg) | 3.0 | 3.7 | 17.0 | 51.7 | 0.2 | 0.2 | 0.1 | 0.2 | n/a | n/a | n/a | 0.8 | 2.5 | n/a | n/a | 79 | 13 |
| Serine (g) | 0.7 | 1.5 | 0.5 | 1.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | n/a | n/a | 5 | 1 |
| Sodium (mg) | 1,041.9 | 3.1 | 210.2 | 157.5 | 0.7 | 5.3 | 27.8 | 0.5 | n/a | n/a | n/a | 14.1 | 49.6 | n/a | n/a | 1,511 | 252 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.0 | n/a | n/a | n/a | 4 | 1 |
| Sucrose | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 13.3 | n/a | 1.8 | n/a | 1.2 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 1.3 | 0.2 | n/a | n/a | 18 | 3 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.4 | 0.7 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Threonine (g) | 0.5 | 1.1 | 0.6 | 2.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.2 | n/a | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 0.3 | n/a | 8.2 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 4.2 | 0.4 | n/a | n/a | 13 | 2 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 1.8 | 1.7 | 1.6 | 13.9 | 0.0 | 0.7 | 0.3 | 0.0 | n/a | n/a | n/a | 29.5 | 14.5 | n/a | n/a | 64 | 11 |
| Trans-monoenoic Fat | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.3 | 0.3 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.8 | 0.6 | 1.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.2 | n/a | n/a | 4 | 1 |
| Valine (g) | 0.8 | 1.4 | 0.5 | 2.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | n/a | n/a | 6 | 1 |
| Vitamin A, IU (IU) | 12.8 | 18.4 | 33,301.8 | 86.1 | 0.6 | 40.0 | 18.0 | 0.0 | n/a | n/a | n/a | 293.5 | 450.1 | n/a | n/a | 34,221 | 5,704 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 1,664.2 | 25.2 | 0.0 | 2.0 | 0.9 | 0.0 | n/a | n/a | n/a | 14.1 | 123.4 | n/a | n/a | 1,830 | 305 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | n/a | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.2 | 0.5 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | 0.0 | n/a | n/a | 3 | 0 |
| Vitamin C (mg) | 13.2 | 0.0 | 15.6 | 0.0 | 2.5 | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 20.1 | 1.1 | n/a | n/a | 53 | 9 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 10.9 | n/a | n/a | 11 | 2 |
| Water (g) | 326.3 | 201.9 | 256.1 | 141.6 | 0.1 | 0.3 | 4.0 | 0.0 | n/a | n/a | n/a | 147.2 | 97.0 | n/a | n/a | 1,174 | 196 |
| Zinc (mg) | 1.7 | 3.4 | 1.6 | 3.2 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 1.3 | 0.6 | n/a | n/a | 12 | 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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