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 (4g) broth |
1/2 cup (85g) quinoa |
1 (3g) garlic cloves |
1 (20g) shallots |
1 teaspoon (5g) lime juice |
1/3 cup (5g) cilantro |
1 tablespoon (14g) butter |
1 to taste (0g) pepper |
7 1/4 ounces (148g) black beans |
1 (201g) avocados |
1 cup (30g) Baby Spinach |
1 to taste (0g) Cotija cheese |
1 to taste (0g) cheddar cheese |
4 large (456g) tortillas |
1 to taste (0g) salsa |
Total | 1 serving | |
| Alanine | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.2 | 0.0 | n/a | n/a | 1.3 | n/a | 3 | 1 |
| Alcohol (g) | 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 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.2 | 0.0 | n/a | n/a | 1.6 | n/a | 4 | 1 |
| Ash (g) | 1.7 | 2.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.3 | n/a | 1.7 | 3.2 | 0.5 | n/a | n/a | 10.9 | n/a | 21 | 5 |
| Aspartic acid | n/a | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.6 | 0.5 | 0.1 | n/a | n/a | 1.8 | n/a | 5 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.6 | n/a | n/a | 152.8 | n/a | n/a | n/a | n/a | n/a | 153 | 38 |
| Caffeine (mg) | 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 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 2.2 | 40.0 | 5.4 | 7.4 | 0.7 | 3.6 | 3.4 | n/a | 40.1 | 24.1 | 29.7 | n/a | n/a | 588.2 | n/a | 745 | 186 |
| Calories | 8.6 | 312.8 | 4.5 | 14.4 | 1.3 | 1.2 | 101.8 | n/a | 196.0 | 321.6 | 6.9 | n/a | n/a | 1,422.7 | n/a | 2,392 | 598 |
| Calories (kj) | 35.9 | 1,308.2 | 18.7 | 60.4 | 5.2 | 5.1 | 425.9 | n/a | 819.5 | 1,346.7 | 29.1 | n/a | n/a | 5,950.8 | n/a | 10,005 | 2,501 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 10.1 | n/a | n/a | n/a | n/a | n/a | 10 | 3 |
| Carbohydrates (g) | 0.9 | 54.5 | 1.0 | 3.4 | 0.4 | 0.2 | 0.0 | n/a | 35.2 | 17.1 | 1.1 | n/a | n/a | 234.2 | n/a | 348 | 87 |
| Cholesterol (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 30.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 31 | 8 |
| Copper (mg) | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.4 | 0.0 | n/a | n/a | 0.6 | n/a | 2 | 0 |
| Cystine | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.8 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 6.0 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | n/a | 12.9 | 13.5 | 0.7 | n/a | n/a | 14.1 | n/a | 47 | 12 |
| Folate (mcg) | 1.2 | 156.4 | 0.1 | 6.8 | 0.5 | 3.3 | 0.4 | n/a | 221.2 | 162.8 | 58.2 | n/a | n/a | 474.2 | n/a | 1,085 | 271 |
| Folate, DFE (mcg) | 1.2 | 156.4 | 0.1 | 6.8 | 0.5 | 3.3 | 0.4 | n/a | 221.2 | 162.8 | 58.2 | n/a | n/a | 766.1 | n/a | 1,377 | 344 |
| Folate, food (mcg) | 1.2 | 156.4 | 0.1 | 6.8 | 0.5 | 3.3 | 0.4 | n/a | 221.2 | 162.8 | 58.2 | n/a | n/a | 54.7 | n/a | 666 | 166 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 419.5 | n/a | 420 | 105 |
| Fructose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.7 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid | n/a | 1.6 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 2.0 | 0.6 | 0.1 | n/a | n/a | 13.0 | n/a | 17 | 4 |
| Glycine | n/a | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.2 | 0.0 | n/a | n/a | 1.4 | n/a | 3 | 1 |
| Histidine | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.1 | 0.0 | n/a | n/a | 0.9 | n/a | 2 | 0 |
| Iron (mg) | 0.0 | 3.9 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 3.1 | 1.1 | 0.8 | n/a | n/a | 15.2 | n/a | 25 | 6 |
| Isoleucine | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.2 | 0.0 | n/a | n/a | 1.4 | n/a | 3 | 1 |
| Lactose | 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 |
| Leucine | n/a | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.1 | 0.3 | 0.1 | n/a | n/a | 2.7 | n/a | 5 | 1 |
| Lysine | n/a | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.9 | 0.3 | 0.1 | n/a | n/a | 1.0 | n/a | 3 | 1 |
| Magnesium (mg) | 1.8 | 167.5 | 0.8 | 4.2 | 0.4 | 1.4 | 0.3 | n/a | 103.9 | 58.3 | 23.7 | n/a | n/a | 100.3 | n/a | 463 | 116 |
| Maltose | 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 |
| Manganese (mg) | 0.0 | 1.7 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.3 | 0.3 | n/a | n/a | 2.3 | n/a | 5 | 1 |
| Methionine | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.7 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | n/a | 0.1 | 19.7 | 0.0 | n/a | n/a | 17.8 | n/a | 42 | 11 |
| Niacin (mg) | 0.2 | 1.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.7 | 3.5 | 0.2 | n/a | n/a | 16.3 | n/a | 22 | 6 |
| Pantothenic acid (mg) | 0.0 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 2.8 | 0.0 | n/a | n/a | 0.7 | n/a | 5 | 1 |
| Phenylalanine | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.2 | 0.0 | n/a | n/a | 2.0 | n/a | 3 | 1 |
| Phosphorus (mg) | 11.5 | 388.5 | 4.6 | 12.0 | 0.7 | 2.6 | 3.4 | n/a | 207.8 | 104.5 | 14.7 | n/a | n/a | 565.4 | n/a | 1,316 | 329 |
| Phytosterols | n/a | n/a | n/a | 1.0 | n/a | 0.3 | n/a | n/a | n/a | n/a | 2.7 | n/a | n/a | n/a | n/a | 4 | 1 |
| Polyunsaturated Fat (g) | 0.0 | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.3 | 3.7 | 0.0 | n/a | n/a | 7.2 | n/a | 15 | 4 |
| Potassium (mg) | 16.1 | 478.6 | 12.0 | 66.8 | 5.9 | 27.8 | 3.4 | n/a | 527.0 | 974.9 | 167.4 | n/a | n/a | 706.8 | n/a | 2,987 | 747 |
| Proline | n/a | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.2 | 0.0 | n/a | n/a | 4.5 | n/a | 6 | 1 |
| Protein (g) | 0.6 | 12.0 | 0.2 | 0.5 | 0.0 | 0.1 | 0.1 | n/a | 13.2 | 4.0 | 0.9 | n/a | n/a | 37.8 | n/a | 69 | 17 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 95.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 95 | 24 |
| Riboflavin (mg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.1 | n/a | n/a | 1.2 | n/a | 2 | 0 |
| Saturated Fat (g) | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 7.3 | n/a | 0.2 | 4.3 | 0.0 | n/a | n/a | 8.6 | n/a | 21 | 5 |
| Selenium (mcg) | 1.0 | 7.2 | 0.4 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 1.8 | 0.8 | 0.3 | n/a | n/a | 101.2 | n/a | 113 | 28 |
| Serine | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.2 | 0.0 | n/a | n/a | 2.0 | n/a | 3 | 1 |
| Sodium (mg) | 611.4 | 4.3 | 0.5 | 2.4 | 0.1 | 2.5 | 101.4 | n/a | 1.5 | 14.1 | 23.7 | n/a | n/a | 2,900.2 | n/a | 3,662 | 915 |
| Starch | n/a | 44.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 45 | 11 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | 4.0 | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Sucrose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.6 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.3 | 0.1 | n/a | n/a | 8.8 | n/a | 11 | 3 |
| Theobromine (mg) | 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 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 0.0 | n/a | n/a | 2.5 | n/a | 3 | 1 |
| Threonine | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.1 | 0.0 | n/a | n/a | 1.1 | n/a | 2 | 1 |
| Tocopherol, alpha (mg) | 0.1 | 2.1 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | n/a | n/a | 4.2 | 0.6 | n/a | n/a | 0.9 | n/a | 8 | 2 |
| Tocopherol, beta | n/a | 0.1 | 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 |
| Tocopherol, delta | n/a | 0.3 | 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 |
| Tocopherol, gamma | n/a | 3.9 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.7 | 0.1 | n/a | n/a | n/a | n/a | 5 | 1 |
| Total Fat (g) | 0.3 | 5.2 | 0.0 | 0.0 | 0.0 | 0.0 | 11.5 | n/a | 0.8 | 29.5 | 0.1 | n/a | n/a | 35.3 | n/a | 83 | 21 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 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 | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.5 | n/a | 1 | 0 |
| Tyrosine | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.1 | 0.0 | n/a | n/a | 1.2 | n/a | 2 | 0 |
| Valine | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.2 | 0.0 | n/a | n/a | 1.6 | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 11.9 | 0.3 | 238.0 | 2.5 | 359.5 | 354.9 | n/a | 8.9 | 293.5 | 2,813.1 | n/a | n/a | 0.0 | n/a | 4,083 | 1,021 |
| Vitamin A, RAE (mcg) | 0.0 | 0.9 | 0.0 | 12.0 | 0.1 | 18.0 | 97.1 | n/a | 0.0 | 14.1 | 140.7 | n/a | n/a | 0.0 | n/a | 283 | 71 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.5 | 0.1 | n/a | n/a | 0.2 | n/a | 1 | 0 |
| Vitamin C (mg) | 0.0 | n/a | 0.9 | 1.6 | 1.5 | 1.4 | 0.0 | n/a | 0.0 | 20.1 | 8.4 | n/a | n/a | 0.0 | n/a | 34 | 9 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 9 | 2 |
| Water (g) | 0.1 | 11.3 | 1.8 | 16.0 | 4.6 | 4.9 | 2.3 | n/a | 97.6 | 147.2 | 27.4 | n/a | n/a | 137.8 | n/a | 451 | 113 |
| Zinc (mg) | 0.0 | 2.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.7 | 1.3 | 0.2 | n/a | n/a | 2.5 | n/a | 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.