Nutritional Facts: Lower Fat Seafood Enchiladas

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.

  1/3 cup (53g)
onions
2 large (7g)
garlic cloves
1 teaspoon (3g)
chili powder
1/2 teaspoon (1g)
cumin
1 to taste (0g)
olive oil flavored cooking spray
2 tablespoons (29g)
light butter
3 tablespoons (23g)
flour
1 1/2 cups (368g)
nonfat milk
1/2 cup (128g)
nonfat sour cream
1/4 teaspoon (2g)
kosher salt
2 cups (0g)
seafood
1 (17g)
poblano peppers
4 large (456g)
flour tortillas
4 ounces (114g)
cheese
Total 1 serving
Alanine (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 0.4 n/a 0.0 n/a 0.1 1.3 0.6 2 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Arginine (g) 0.1 0.0 0.0 n/a n/a n/a 0.1 0.3 n/a 0.0 n/a 0.1 1.6 0.9 3 1
Ash (g) 0.2 0.1 0.3 0.1 n/a 0.3 0.1 2.8 1.5 1.5 n/a 1.0 10.9 5.0 24 6
Aspartic acid (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 0.9 n/a 0.0 n/a 0.3 1.8 1.4 5 1
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Calcium (mg) 12.3 13.0 8.9 9.8 n/a 13.9 3.5 448.4 180.5 0.4 n/a 10.4 588.2 564.6 1,854 463
Calories 21.3 10.7 7.6 3.9 n/a 147.6 85.3 125.0 116.5 0.0 n/a 47.8 1,422.7 376.0 2,364 591
Calories (kj) 88.4 44.9 31.8 16.5 n/a 617.7 357.0 521.9 487.7 0.0 n/a 199.9 5,950.8 1,574.5 9,891 2,473
Carbohydrates (g) 5.0 2.4 1.3 0.5 n/a 0.0 17.9 18.2 19.3 0.0 n/a 8.7 234.2 9.5 317 79
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a 30.7 0.0 7.4 11.5 0.0 n/a 0.0 0.0 72.7 122 31
Copper (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.1 0.6 0.0 1 0
Cystine (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 0.5 n/a 0.0 n/a 0.0 0.8 0.1 2 0
Dietary Fiber (g) 0.9 0.2 0.9 0.1 n/a 0.0 0.6 0.0 0.0 0.0 n/a 3.7 14.1 0.0 21 5
Folate (mcg) 10.1 0.2 0.8 0.1 n/a 0.3 42.9 18.4 n/a 0.0 n/a 11.7 474.2 5.7 564 141
Folate, DFE (mcg) 10.1 0.2 0.8 0.1 n/a 0.3 68.2 18.4 n/a 0.0 n/a 11.7 766.1 5.7 882 220
Folate, food (mcg) 10.1 0.2 0.8 0.1 n/a 0.3 6.8 18.4 n/a 0.0 n/a 11.7 54.7 5.7 109 27
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 36.1 0.0 n/a 0.0 n/a 0.0 419.5 0.0 456 114
Fructose (g) 0.7 n/a 0.1 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 1 0
Galactose (g) 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 1.0 n/a 0.1 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 1 0
Glutamic acid (g) 0.1 0.1 0.0 n/a n/a n/a 0.8 2.5 n/a 0.0 n/a 0.3 13.0 4.6 21 5
Glycine (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 0.2 n/a 0.0 n/a 0.1 1.4 0.4 2 1
Histidine (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 0.3 n/a 0.0 n/a 0.0 0.9 0.9 2 1
Hydroxyproline n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.1 0.1 0.5 0.7 n/a 0.3 1.1 0.1 0.1 0.0 n/a 1.9 15.2 1.0 21 5
Isoleucine (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 0.6 n/a 0.0 n/a 0.1 1.4 1.0 3 1
Lactose (g) 0.0 n/a 0.0 n/a n/a n/a n/a 18.7 n/a n/a n/a n/a n/a n/a 19 5
Leucine (g) 0.0 0.0 0.0 n/a n/a n/a 0.2 1.2 n/a 0.0 n/a 0.1 2.7 2.0 6 2
Lysine (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 0.9 n/a 0.0 n/a 0.1 1.0 2.2 4 1
Magnesium (mg) 5.3 1.8 4.0 3.8 n/a 1.5 5.2 40.4 n/a 0.0 n/a 19.2 100.3 34.1 216 54
Maltose (g) 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.1 0.1 0.0 0.0 n/a n/a 0.2 0.0 n/a 0.0 n/a 0.2 2.3 0.0 3 1
Methionine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.2 n/a 0.0 n/a 0.0 0.7 0.6 2 0
Monounsaturated Fat (g) 0.0 0.0 0.1 0.1 n/a 4.6 0.0 0.1 n/a 0.0 n/a 0.1 17.8 8.1 31 8
Niacin (mg) 0.1 0.1 0.3 0.0 n/a 0.0 1.4 0.3 n/a 0.0 n/a 1.1 16.3 0.1 20 5
Pantothenic acid (mg) 0.1 0.0 0.0 n/a n/a n/a 0.1 1.3 n/a 0.0 n/a 0.3 0.7 1.1 4 1
Phenylalanine (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 0.5 n/a 0.0 n/a 0.1 2.0 1.1 4 1
Phosphorus (mg) 15.5 11.0 8.1 5.2 n/a 9.9 25.3 371.2 148.5 0.0 n/a 34.2 565.4 454.4 1,649 412
Phytosterols (mg) 8.0 n/a 2.2 0.7 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 11 3
Polyunsaturated Fat (g) 0.0 0.0 0.2 0.0 n/a 0.6 0.1 0.0 n/a 0.0 n/a 0.8 7.2 0.8 10 2
Potassium (mg) 77.8 28.9 52.7 18.8 n/a 20.6 25.1 573.3 280.3 0.1 n/a 409.9 706.8 412.4 2,607 652
Proline (g) 0.0 0.0 0.0 n/a n/a n/a 0.3 1.3 n/a 0.0 n/a 0.1 4.5 2.3 8 2
Protein (g) 0.6 0.5 0.4 0.2 n/a 1.0 2.4 12.4 6.0 0.0 n/a 2.0 37.8 22.3 86 21
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a 132.2 0.0 3.7 n/a 0.0 n/a 0.0 0.0 168.1 304 76
Riboflavin (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.1 0.7 n/a 0.0 n/a 0.4 1.2 0.5 3 1
Saturated Fat (g) 0.0 0.0 0.1 0.0 n/a 10.0 0.0 0.2 1.0 0.0 n/a 0.1 8.6 17.4 37 9
Selenium (mcg) 0.3 1.0 0.6 0.1 n/a 0.3 7.9 11.4 n/a 0.0 n/a 0.5 101.2 18.4 142 35
Serine (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 0.6 n/a 0.0 n/a 0.1 2.0 1.1 4 1
Sodium (mg) 2.1 1.2 44.3 1.8 n/a 130.5 0.5 154.4 92.2 581.4 n/a 7.3 2,900.2 1,097.4 5,013 1,253
Starch (g) 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 0 0
Sucrose (g) 0.5 n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 1 0
Sugar (g) 2.3 0.1 0.2 0.0 n/a 0.0 0.1 18.7 9.2 0.0 n/a n/a 8.8 n/a 39 10
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.2 0.2 n/a 0.0 n/a 0.0 2.5 0.0 3 1
Threonine (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 0.3 n/a 0.0 n/a 0.1 1.1 0.7 2 1
Tocopherol, alpha (mg) 0.0 0.0 1.0 0.0 n/a 0.5 0.0 0.0 n/a 0.0 n/a n/a 0.9 n/a 2 1
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a 0.1 n/a n/a n/a 0.1 0.0 n/a n/a n/a n/a n/a n/a 0 0
Total Fat (g) 0.1 0.0 0.4 0.2 n/a 16.0 0.2 0.3 1.7 0.0 n/a 1.4 35.3 27.8 83 21
Trans-monoenoic Fat 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 0 0
TransFatty acids 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 0 0
Tryptophan (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a 0.0 n/a 0.0 0.5 0.3 1 0
Tyrosine (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 0.5 n/a 0.0 n/a 0.0 1.2 1.2 3 1
Valine (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 0.7 n/a 0.0 n/a 0.1 1.6 1.3 4 1
Vitamin A, IU (IU) 1.1 0.6 800.6 13.3 n/a 492.4 0.0 55.1 869.1 0.0 n/a 3,474.5 0.0 800.9 6,508 1,627
Vitamin A, RAE (mcg) 0.0 0.0 40.0 0.7 n/a 134.9 0.0 7.4 n/a 0.0 n/a 173.7 0.0 180.6 537 134
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1.8 n/a 0.0 n/a 0.0 0.0 1.5 3 1
Vitamin B-6 (mg) 0.1 0.1 0.1 0.0 n/a 0.0 0.0 0.1 n/a 0.0 n/a 0.6 0.2 0.2 1 0
Vitamin C (mg) 3.9 2.2 0.0 0.1 n/a 0.0 0.0 0.0 1.5 0.0 n/a 0.3 0.0 0.0 8 2
Vitamin D (IU) 0.0 0.0 0.0 0.0 n/a 11.6 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 12 3
Water (g) 47.5 4.2 0.3 0.1 n/a 12.2 2.8 333.8 99.5 0.0 n/a 3.8 137.8 49.0 691 173
Zinc (mg) 0.1 0.1 0.1 0.1 n/a 0.1 0.2 1.5 n/a 0.0 n/a 0.2 2.5 3.4 8 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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