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.
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3 cups (0g) low sodium vegetable broth |
1/4 cup (66g) tomato paste |
1/4 cup (31g) all-purpose flour |
2 tablespoons (27g) olive oil |
2 teaspoons (4g) cumin |
1/4 teaspoon (1g) garlic powder |
1/4 teaspoon (1g) onion powder |
1/4 teaspoon (1g) chili powder |
1 to taste (0g) salt |
15 ounces (307g) black beans |
1 1/2 cups (224g) corn |
6 ounces (170g) Baby Spinach |
6 (90g) green onions |
1/3 cup (5g) fresh cilantro |
2 teaspoons (4g) cumin |
3 cups (339g) monterey jack pepper cheese |
8 (240g) flour tortillas |
Total | 1 serving | |
| Alanine | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.7 | 0.2 | 0.1 | n/a | n/a | 2.3 | 0.7 | 5 | 1 |
| Alcohol | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.7 | 0.3 | 0.3 | 0.1 | n/a | n/a | 3.1 | 0.9 | 7 | 1 |
| Ash | n/a | 1.8 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | n/a | 3.5 | 1.6 | 2.9 | 0.7 | 0.1 | 0.3 | 12.0 | 5.7 | 29 | 4 |
| Aspartic acid | n/a | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 3.3 | 0.6 | 0.4 | 0.2 | n/a | n/a | 5.3 | 0.9 | 11 | 1 |
| Beta-sitosterol | 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 | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Caffeine | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | 23.6 | 4.7 | 0.3 | 39.1 | 0.6 | 2.3 | 2.2 | n/a | 82.9 | 6.7 | 168.7 | 64.8 | 3.6 | 39.1 | 2,528.9 | 309.6 | 3,277 | 410 |
| Calories | n/a | 53.7 | 113.8 | 238.7 | 15.8 | 2.6 | 2.0 | 1.9 | n/a | 405.4 | 214.6 | 39.2 | 28.8 | 1.2 | 15.8 | 1,264.5 | 748.8 | 3,147 | 393 |
| Calories (kj) | n/a | 224.7 | 475.9 | 998.7 | 65.8 | 10.7 | 8.6 | 8.0 | n/a | 1,695.4 | 896.2 | 165.3 | 121.5 | 5.1 | 65.8 | 5,295.2 | 3,132.0 | 13,169 | 1,646 |
| Campesterol | 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 | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates | n/a | 12.4 | 23.8 | 0.0 | 1.9 | 0.6 | 0.5 | 0.3 | n/a | 72.8 | 46.9 | 6.2 | 6.6 | 0.2 | 1.9 | 2.3 | 123.2 | 300 | 37 |
| Cholesterol | n/a | 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 | 301.7 | 0.0 | 302 | 38 |
| Copper | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.3 | 2 | 0 |
| Cystine | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.1 | n/a | n/a | n/a | 0.4 | 0.4 | 1 | 0 |
| Dietary Fiber | n/a | 2.7 | 0.8 | 0.0 | 0.4 | 0.1 | 0.1 | 0.2 | n/a | 26.7 | 5.4 | 3.7 | 2.3 | 0.1 | 0.4 | 0.0 | 7.4 | 51 | 6 |
| Folate | n/a | 7.9 | 8.1 | 0.0 | 0.4 | 0.4 | 0.4 | 0.2 | n/a | 457.6 | 51.4 | 330.6 | 57.6 | 3.3 | 0.4 | 61.0 | 249.6 | 1,229 | 154 |
| Folate, DFE | n/a | 7.9 | 8.1 | 0.0 | 0.4 | 0.4 | 0.4 | 0.2 | n/a | 457.6 | 51.4 | 330.6 | 57.6 | 3.3 | 0.4 | 61.0 | 403.2 | 1,383 | 173 |
| Folate, food | n/a | 7.9 | 8.1 | 0.0 | 0.4 | 0.4 | 0.4 | 0.2 | n/a | 457.6 | 51.4 | 330.6 | 57.6 | 3.3 | 0.4 | 61.0 | 28.8 | 1,008 | 126 |
| Folic acid | n/a | 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 | 220.8 | 221 | 28 |
| Fructose | n/a | 3.8 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.8 | 0.3 | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.8 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.9 | 0.2 | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Glutamic acid | n/a | 1.4 | 1.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 4.1 | 1.5 | 0.6 | 0.3 | n/a | n/a | 20.3 | 6.8 | 36 | 5 |
| Glycine | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.3 | 0.2 | 0.1 | n/a | n/a | 1.4 | 0.8 | 4 | 1 |
| Histidine | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 0.2 | 0.1 | 0.0 | n/a | n/a | 2.9 | 0.5 | 5 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 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 | 0 | 0 |
| Iron | n/a | 2.0 | 0.4 | 0.2 | 2.8 | 0.0 | 0.0 | 0.1 | n/a | 6.5 | 1.0 | 4.6 | 1.3 | 0.1 | 2.8 | 2.4 | 8.0 | 32 | 4 |
| Isoleucine | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 0.3 | 0.3 | 0.1 | n/a | n/a | 5.1 | 0.7 | 8 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.2 | 0.8 | 0.4 | 0.1 | n/a | n/a | 7.9 | 1.4 | 13 | 2 |
| Lysine | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.9 | 0.3 | 0.3 | 0.1 | n/a | n/a | 6.9 | 0.5 | 10 | 1 |
| Magnesium | n/a | 27.5 | 6.9 | 0.0 | 15.4 | 0.6 | 0.7 | 1.0 | n/a | 215.0 | 58.1 | 134.6 | 18.0 | 1.4 | 15.4 | 91.5 | 52.8 | 639 | 80 |
| Maltose | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese | n/a | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.4 | 0.4 | 1.5 | 0.1 | 0.0 | 0.1 | 0.0 | 1.2 | 5 | 1 |
| Methionine | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.1 | 0.0 | n/a | n/a | 2.2 | 0.4 | 3 | 0 |
| Monounsaturated Fat | n/a | 0.0 | 0.0 | 19.7 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.6 | 29.7 | 9.3 | 61 | 8 |
| Niacin | n/a | 2.0 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 1.6 | 3.8 | 1.2 | 0.5 | 0.1 | 0.2 | 0.3 | 8.6 | 19 | 2 |
| Pantothenic acid | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 1.8 | 0.1 | 0.1 | 0.0 | n/a | 0.7 | 0.4 | 4 | 1 |
| Phenylalanine | n/a | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.5 | 0.3 | 0.2 | 0.1 | n/a | n/a | 4.4 | 1.0 | 8 | 1 |
| Phosphorus | n/a | 54.4 | 33.8 | 0.0 | 21.0 | 3.2 | 1.9 | 2.0 | n/a | 430.0 | 172.1 | 83.5 | 33.3 | 2.6 | 21.0 | 1,505.2 | 297.6 | 2,661 | 333 |
| Phytosterols | n/a | n/a | n/a | 59.7 | 2.9 | 0.1 | 0.5 | 0.6 | n/a | n/a | n/a | 15.3 | n/a | 0.3 | 2.9 | n/a | n/a | 82 | 10 |
| Polyunsaturated Fat | n/a | 0.1 | 0.1 | 2.8 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.7 | 1.3 | 0.3 | 0.1 | 0.0 | 0.1 | 3.0 | 3.8 | 13 | 2 |
| Potassium | n/a | 664.2 | 33.4 | 0.3 | 75.1 | 9.2 | 5.9 | 13.2 | n/a | 1,090.4 | 487.2 | 950.8 | 248.4 | 27.8 | 75.1 | 274.6 | 372.0 | 4,328 | 541 |
| Proline | n/a | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 0.7 | 0.2 | 0.1 | n/a | n/a | 9.4 | 2.3 | 14 | 2 |
| Protein | n/a | 2.8 | 3.2 | 0.0 | 0.7 | 0.1 | 0.1 | 0.1 | n/a | 27.2 | 7.6 | 4.9 | 1.6 | 0.1 | 0.7 | 83.0 | 19.9 | 152 | 19 |
| Retinol | n/a | 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 | 650.9 | 0.0 | 651 | 81 |
| Riboflavin | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 1.3 | 0.6 | 3 | 0 |
| Saturated Fat | n/a | 0.1 | 0.0 | 3.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 64.6 | 4.5 | 74 | 9 |
| Selenium | n/a | 3.5 | 10.6 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | n/a | 3.7 | 0.4 | 1.7 | 0.5 | 0.0 | 0.2 | 49.2 | 53.3 | 124 | 15 |
| Serine | n/a | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.5 | 0.4 | 0.2 | 0.1 | n/a | n/a | 4.9 | 1.0 | 8 | 1 |
| Sodium | n/a | 517.5 | 0.6 | 0.5 | 7.1 | 0.5 | 0.4 | 11.1 | n/a | 3.1 | 2.2 | 134.6 | 14.4 | 2.5 | 7.1 | 1,817.0 | 1,526.4 | 4,045 | 506 |
| Starch | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 16.0 | n/a | n/a | n/a | n/a | n/a | n/a | 16 | 2 |
| Stigmasterol | 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 | 0.2 | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 6.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Sugar | n/a | 8.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 10.1 | 0.7 | 2.1 | 0.0 | 0.1 | 1.7 | 4.6 | 28 | 3 |
| Theobromine | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | 3 | 0 |
| Threonine | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.3 | 0.2 | 0.1 | n/a | n/a | 3.0 | 0.6 | 5 | 1 |
| Tocopherol, alpha | n/a | 2.8 | 0.0 | 3.9 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.2 | 3.5 | 0.5 | 0.1 | 0.1 | 0.9 | 0.5 | 13 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.3 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.3 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat | n/a | 0.3 | 0.3 | 27.0 | 0.9 | 0.0 | 0.0 | 0.1 | n/a | 1.7 | 3.4 | 0.7 | 0.2 | 0.0 | 0.9 | 102.6 | 18.6 | 157 | 20 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 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 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 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 | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.1 | 0.0 | n/a | n/a | 1.1 | 0.3 | 2 | 0 |
| Tyrosine | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 0.3 | 0.2 | 0.0 | n/a | n/a | 4.0 | 0.6 | 6 | 1 |
| Valine | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.4 | 0.4 | 0.3 | 0.1 | n/a | n/a | 5.5 | 0.9 | 9 | 1 |
| Vitamin A, IU | n/a | 998.9 | 0.0 | 0.0 | 53.3 | 0.0 | 0.0 | 200.1 | n/a | 18.4 | 587.8 | 15,978.4 | 897.3 | 359.5 | 53.3 | 2,606.9 | 0.0 | 21,754 | 2,719 |
| Vitamin A, RAE | n/a | 49.8 | 0.0 | 0.0 | 2.7 | 0.0 | 0.0 | 10.0 | n/a | 0.0 | 29.1 | 799.2 | 45.0 | 18.0 | 2.7 | 671.2 | 0.0 | 1,628 | 203 |
| Vitamin B-12 | n/a | 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 | 2.8 | 0.0 | 3 | 0 |
| Vitamin B-6 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 0.3 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 2 | 0 |
| Vitamin C | n/a | 14.3 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 12.3 | 47.9 | 16.9 | 1.4 | 0.3 | 0.0 | 0.0 | 94 | 12 |
| Vitamin D | n/a | 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 | 74.6 | 0.0 | 75 | 9 |
| Water | n/a | 48.1 | 3.7 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | n/a | 201.9 | 164.1 | 155.7 | 80.8 | 4.9 | 0.3 | 139.0 | 72.5 | 872 | 109 |
| Zinc | n/a | 0.4 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 3.4 | 1.4 | 0.9 | 0.4 | 0.0 | 0.2 | 10.2 | 1.3 | 19 | 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.