Nutritional Facts: Mexican Spaghetti Squash Casserole

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 (303g)
spaghetti squash
1 lb (454g)
lean ground beef
1 cup (160g)
purple onions
3 (9g)
garlic cloves
1 teaspoon (0g)
coriander
1 1/4 ounces (35g)
taco seasoning
3/4 cup (178g)
water
1/2 cup (130g)
salsa
14 ounces (287g)
black beans
1 cup (272g)
frozen sweet corn
1 (67g)
limes
3/4 cup (12g)
cilantro
3/4 cup (85g)
cheddar cheese
1 to taste (0g)
salt and pepper
1 cup (26g)
tortilla chips
Total 1 serving
Alanine (g) 0.1 5.9 0.0 0.0 n/a n/a n/a n/a 1.1 0.6 n/a n/a 0.6 n/a 0.2 9 1
Alcohol n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 0.1 6.1 0.2 0.1 n/a n/a n/a n/a 1.6 0.3 n/a n/a 0.8 n/a 0.1 9 2
Ash (g) 0.8 4.4 0.6 0.1 0.0 13.5 0.2 2.8 3.3 1.3 0.2 0.2 3.3 n/a 0.4 31 5
Aspartic acid (g) 0.2 8.2 0.1 0.0 n/a n/a n/a n/a 3.1 0.6 n/a n/a 1.4 n/a 0.1 14 2
Beta-sitosterol n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.2 n/a n/a 15.9 16 3
Caffeine n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 69.7 54.4 36.8 16.3 0.2 n/a 5.3 35.0 77.4 10.9 22.1 8.0 611.0 n/a 45.2 992 165
Calories 93.9 798.3 64.0 13.4 0.1 66.6 0.0 35.0 378.4 239.4 20.1 2.8 341.5 n/a 127.1 2,181 363
Calories (kj) 393.9 3,333.9 265.6 56.1 0.3 278.2 0.0 148.9 1,582.4 1,001.0 84.4 11.4 1,427.2 n/a 531.7 9,115 1,519
Campesterol n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 6.2 6 1
Carbohydrates (g) 20.9 0.0 14.9 3.0 0.0 19.9 0.0 8.1 68.0 56.3 7.1 0.4 1.1 n/a 17.0 217 36
Cholesterol (mg) 0.0 294.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 89.0 n/a 0.0 384 64
Copper (mg) 0.1 0.3 0.1 0.0 0.0 n/a 0.0 0.2 0.6 0.1 0.0 0.0 0.0 n/a 0.1 2 0
Cystine (g) 0.0 0.9 0.0 0.0 n/a n/a n/a n/a 0.3 0.1 n/a n/a 0.1 n/a 0.0 1 0
Dietary Fiber n/a 0.0 2.7 0.2 0.0 6.7 0.0 2.1 24.9 5.7 1.9 0.3 0.0 n/a 1.4 46 8
Folate (mcg) 36.4 27.2 30.4 0.3 0.2 n/a 0.0 5.2 427.1 97.9 5.4 7.4 15.3 n/a 5.2 658 110
Folate, DFE (mcg) 36.4 27.2 30.4 0.3 0.2 n/a 0.0 5.2 427.1 97.9 5.4 7.4 15.3 n/a 5.2 658 110
Folate, food (mcg) 36.4 27.2 30.4 0.3 0.2 n/a 0.0 5.2 427.1 97.9 5.4 7.4 15.3 n/a 5.2 658 110
Folic acid (mcg) 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 0 0
Fructose n/a n/a 2.1 n/a n/a n/a n/a n/a n/a 0.8 n/a n/a n/a n/a 0.0 3 0
Galactose n/a n/a 0.0 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
Glucose (dextrose) n/a n/a 3.2 n/a n/a n/a n/a n/a n/a 1.0 n/a n/a n/a n/a 0.0 4 1
Glutamic acid (g) 0.3 13.5 0.4 0.1 n/a n/a n/a n/a 3.9 1.6 n/a n/a 5.2 n/a 0.5 25 4
Glycine (g) 0.1 7.0 0.0 0.0 n/a n/a n/a n/a 1.0 0.3 n/a n/a 0.4 n/a 0.1 9 1
Histidine (g) 0.0 2.9 0.0 0.0 n/a n/a n/a n/a 0.7 0.2 n/a n/a 0.7 n/a 0.1 5 1
Hydroxyproline n/a 1.2 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 1 0
Iron (mg) 0.9 10.2 0.3 0.2 0.0 2.4 0.0 0.6 6.0 1.1 0.4 0.2 0.6 n/a 0.6 24 4
Isoleucine (g) 0.1 4.1 0.0 0.0 n/a n/a n/a n/a 1.1 0.3 n/a n/a 1.3 n/a 0.1 7 1
Lactose n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.2 n/a 0.0 0 0
Leucine (g) 0.1 7.1 0.0 0.0 n/a n/a n/a n/a 2.0 1.0 n/a n/a 2.0 n/a 0.3 13 2
Lysine (g) 0.1 7.5 0.1 0.0 n/a n/a n/a n/a 1.7 0.7 0.0 n/a 1.8 n/a 0.1 12 2
Magnesium (mg) 36.4 90.7 16.0 2.3 0.1 n/a 1.8 19.4 200.7 49.0 4.0 3.1 23.7 n/a 38.0 485 81
Maltose n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.5 n/a n/a 0.1 n/a 0.0 1 0
Manganese (mg) 0.4 0.0 0.2 0.2 0.0 n/a 0.0 0.2 1.3 0.3 0.0 0.1 0.0 n/a n/a 3 0
Methionine (g) 0.0 2.3 0.0 0.0 n/a n/a n/a n/a 0.4 0.2 0.0 n/a 0.6 n/a 0.0 3 1
Monounsaturated Fat (g) 0.1 19.7 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.6 0.0 0.0 8.0 n/a 1.8 30 5
Niacin (mg) 2.9 23.0 0.2 0.1 0.0 n/a 0.0 0.1 1.4 4.7 0.1 0.1 0.1 n/a 0.3 33 6
Pantothenic acid (mg) 1.1 2.7 0.2 0.1 0.0 n/a 0.0 0.0 0.7 1.0 0.1 0.1 0.4 n/a 0.3 7 1
Phenylalanine (g) 0.1 3.6 0.0 0.0 n/a n/a n/a n/a 1.4 0.4 n/a n/a 1.1 n/a 0.1 7 1
Phosphorus (mg) 36.4 834.6 46.4 13.8 0.2 n/a 0.0 40.1 401.3 190.4 12.1 5.8 433.9 n/a 52.0 2,067 344
Phytosterols n/a n/a 24.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.6 n/a n/a n/a 25 4
Polyunsaturated Fat (g) 0.7 1.6 0.0 0.0 0.0 n/a 0.0 0.1 0.7 1.0 0.0 0.0 0.8 n/a 2.9 8 1
Potassium (mg) 327.2 1,456.0 233.6 36.1 1.7 n/a 1.8 384.6 1,017.7 579.4 68.3 62.5 83.1 n/a 55.9 4,308 718
Proline (g) 0.1 5.1 0.0 0.0 n/a n/a n/a n/a 1.1 1.0 n/a n/a 2.4 n/a 0.2 10 2
Protein (g) 1.9 90.7 1.8 0.6 0.0 0.0 0.0 2.0 25.4 8.2 0.5 0.3 21.1 n/a 2.0 154 26
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 218.7 n/a 0.0 219 36
Riboflavin (mg) 0.1 0.7 0.0 0.0 0.0 n/a 0.0 0.0 0.2 0.2 0.0 0.0 0.3 n/a 0.0 2 0
Saturated Fat (g) 0.4 18.4 0.1 0.0 0.0 0.0 0.0 0.0 0.4 0.3 0.0 0.0 17.9 n/a 0.7 38 6
Selenium (mcg) 0.9 75.3 0.8 1.3 0.0 n/a 0.0 1.2 3.4 1.9 0.3 0.1 11.8 n/a 1.7 99 16
Serine (g) 0.1 3.7 0.0 0.0 n/a n/a n/a n/a 1.4 0.4 n/a n/a 1.2 n/a 0.1 7 1
Sodium (mg) 51.5 299.4 6.4 1.5 0.1 2,859.0 5.3 777.0 2.9 8.2 1.3 5.5 526.3 n/a 109.5 4,654 776
Starch n/a n/a 0.0 n/a n/a n/a n/a 2.1 n/a 41.1 n/a n/a n/a n/a 1.8 45 7
Stigmasterol n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.4 n/a n/a 3.6 4 1
Sucrose n/a n/a 1.6 n/a n/a n/a n/a n/a n/a 4.5 n/a n/a 0.2 n/a 0.2 6 1
Sugar n/a 0.0 6.8 0.1 0.0 6.6 0.0 4.0 n/a 6.8 1.1 0.1 0.4 n/a 0.3 26 4
Theobromine n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.1 0.2 0.1 0.0 0.0 n/a 0.0 0.0 0.7 0.2 0.0 0.0 0.0 n/a 0.0 1 0
Threonine (g) 0.1 3.4 0.0 0.0 n/a n/a n/a n/a 1.1 0.2 n/a n/a 0.8 n/a 0.1 6 1
Tocopherol, alpha n/a 1.5 0.0 0.0 0.0 n/a 0.0 1.5 n/a 0.2 0.1 0.3 0.2 n/a 1.1 5 1
Tocopherol, beta n/a n/a 0.0 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
Tocopherol, delta n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.4 n/a n/a 0.0 n/a n/a 0 0
Total Fat (g) 1.7 45.4 0.2 0.0 0.0 0.0 0.0 0.2 1.5 2.1 0.1 0.1 28.1 n/a 6.1 86 14
Trans-monoenoic Fat 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
TransFatty acids n/a 2.9 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 3 0
Tryptophan (g) 0.0 0.4 0.0 0.0 n/a n/a n/a n/a 0.3 0.1 0.0 n/a 0.3 n/a 0.0 1 0
Tyrosine (g) 0.1 2.7 0.0 0.0 n/a n/a n/a n/a 0.7 0.3 n/a n/a 1.0 n/a 0.1 5 1
Valine (g) 0.1 4.5 0.0 0.0 n/a n/a n/a n/a 1.3 0.4 n/a n/a 1.4 n/a 0.1 8 1
Vitamin A, IU (IU) 151.5 0.0 3.2 0.8 21.6 3,324.3 0.0 378.1 17.2 530.4 33.5 809.8 849.2 n/a 0.8 6,120 1,020
Vitamin A, RAE (mcg) 9.1 0.0 0.0 0.0 1.1 n/a 0.0 19.4 0.0 27.2 1.3 40.4 224.6 n/a 0.0 323 54
Vitamin B-12 (mcg) 0.0 10.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.7 n/a 0.1 11 2
Vitamin B-6 (mg) 0.3 1.7 0.2 0.1 0.0 n/a 0.0 0.2 0.2 0.5 0.0 0.0 0.1 n/a 0.1 3 1
Vitamin C (mg) 6.4 0.0 11.8 2.8 0.1 15.9 0.0 2.5 0.0 17.4 19.5 3.2 0.0 n/a 0.0 80 13
Vitamin D (IU) 0.0 18.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 20.3 n/a 0.0 38 6
Water (g) 277.5 315.2 142.6 5.3 0.3 2.0 177.6 116.4 188.5 204.0 59.1 11.1 31.1 n/a 0.5 1,531 255
Zinc (mg) 0.6 21.7 0.3 0.1 0.0 n/a 0.0 0.5 3.2 1.0 0.1 0.1 2.6 n/a 0.6 31 5

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