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.
3/4 cup (128g) quinoa |
1 1/2 cups (356g) water |
1 teaspoon (6g) salt |
1 cup (330g) frozen corn kernels |
3/4 lb (341g) large shrimp |
15 1/2 ounces (317g) black beans |
2 large (350g) peaches |
2 (246g) tomatoes |
2 (80g) celery ribs |
1/4 cup (15g) fresh parsley |
1/4 cup (4g) fresh cilantro |
2 tablespoons (31g) lemon juice |
2 teaspoons (9g) olive oil |
1 pinch (0g) cayenne |
Total | 1 serving | |
Alanine (g) | 0.7 | n/a | 0.0 | 0.9 | 2.9 | 1.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 6 | 1 |
Alcohol | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 1.4 | n/a | 0.0 | 0.4 | 4.6 | 1.7 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 8 | 2 |
Ash (g) | 3.0 | 0.4 | 6.0 | 2.0 | 6.3 | 3.6 | 1.5 | 1.2 | 0.6 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 25 | 6 |
Aspartic acid (g) | 1.4 | n/a | 0.0 | 0.8 | 5.2 | 3.4 | 1.5 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 13 | 3 |
Beta-sitosterol | 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 59.9 | 10.7 | 1.4 | 9.9 | 184.2 | 85.7 | 21.0 | 24.6 | 32.0 | 20.7 | 2.7 | 1.8 | 0.1 | 0.7 | 455 | 114 |
Calories | 469.2 | 0.0 | 0.0 | 310.2 | 242.2 | 418.9 | 136.5 | 44.3 | 12.8 | 5.4 | 0.9 | 6.7 | 79.6 | 1.4 | 1,728 | 432 |
Calories (kj) | 1,962.2 | 0.0 | 0.0 | 1,290.3 | 1,013.0 | 1,751.9 | 577.5 | 182.0 | 53.6 | 22.7 | 3.8 | 27.8 | 332.9 | 6.0 | 7,224 | 1,806 |
Campesterol | 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 (g) | 81.8 | 0.0 | 0.0 | 73.7 | 3.1 | 75.3 | 33.4 | 9.6 | 2.4 | 0.9 | 0.1 | 2.1 | 0.0 | 0.3 | 283 | 71 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 429.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 430 | 107 |
Copper (mg) | 0.8 | 0.0 | 0.0 | 0.2 | 0.6 | 0.7 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Cystine (g) | 0.3 | n/a | 0.0 | 0.1 | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 8.9 | 0.0 | 0.0 | 6.9 | 0.0 | 27.6 | 5.3 | 3.0 | 1.3 | 0.5 | 0.1 | 0.1 | 0.0 | 0.1 | 54 | 13 |
Folate (mcg) | 234.6 | 0.0 | 0.0 | 102.3 | 64.8 | 472.9 | 14.0 | 36.9 | 28.8 | 22.8 | 2.5 | 6.1 | 0.0 | 0.5 | 986 | 247 |
Folate, DFE (mcg) | 234.6 | 0.0 | 0.0 | 102.3 | 64.8 | 472.9 | 14.0 | 36.9 | 28.8 | 22.8 | 2.5 | 6.1 | 0.0 | 0.5 | 986 | 247 |
Folate, food (mcg) | 234.6 | 0.0 | 0.0 | 102.3 | 64.8 | 472.9 | 14.0 | 36.9 | 28.8 | 22.8 | 2.5 | 6.1 | 0.0 | 0.5 | 986 | 247 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | n/a | n/a | n/a | 0.0 | n/a | 5.4 | 3.4 | 0.4 | n/a | n/a | 0.3 | n/a | n/a | 9 | 2 |
Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.0 | n/a | 6.8 | 3.1 | 0.4 | n/a | n/a | 0.3 | n/a | n/a | 11 | 3 |
Glutamic acid (g) | 2.4 | n/a | 0.0 | 2.0 | 8.2 | 4.3 | 0.2 | 1.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 18 | 5 |
Glycine (g) | 0.9 | n/a | 0.0 | 0.4 | 2.7 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 5 | 1 |
Histidine (g) | 0.5 | n/a | 0.0 | 0.3 | 1.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 3 | 1 |
Iron (mg) | 5.8 | 0.0 | 0.0 | 2.0 | 0.7 | 6.7 | 0.9 | 0.7 | 0.2 | 0.9 | 0.1 | 0.0 | 0.1 | 0.0 | 18 | 5 |
Isoleucine (g) | 0.6 | n/a | 0.0 | 0.4 | 2.1 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 5 | 1 |
Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 1.1 | n/a | 0.0 | 1.1 | 4.0 | 2.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 9 | 2 |
Lysine (g) | 1.0 | n/a | 0.0 | 0.4 | 4.4 | 1.9 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 8 | 2 |
Magnesium (mg) | 251.2 | 3.6 | 0.1 | 95.7 | 75.0 | 222.2 | 31.5 | 27.1 | 8.8 | 7.5 | 1.0 | 1.8 | 0.0 | 0.7 | 726 | 182 |
Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 2.6 | 0.0 | 0.0 | 0.5 | 0.1 | 1.4 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Methionine (g) | 0.4 | n/a | 0.0 | 0.2 | 1.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 2 | 1 |
Monounsaturated Fat (g) | 2.1 | 0.0 | 0.0 | 0.7 | 0.3 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6.6 | 0.0 | 10 | 3 |
Niacin (mg) | 1.9 | 0.0 | 0.0 | 5.0 | 6.1 | 1.6 | 2.8 | 1.5 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 19 | 5 |
Pantothenic acid (mg) | 1.0 | 0.0 | 0.0 | 0.8 | 1.1 | 0.8 | 0.5 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
Phenylalanine (g) | 0.8 | n/a | 0.0 | 0.5 | 2.0 | 1.5 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 5 | 1 |
Phosphorus (mg) | 582.7 | 0.0 | 0.0 | 247.5 | 832.2 | 444.3 | 70.0 | 59.0 | 19.2 | 8.7 | 1.9 | 2.4 | 0.0 | 1.3 | 2,269 | 567 |
Phytosterols | n/a | n/a | 0.0 | n/a | n/a | n/a | 35.0 | 17.2 | 4.8 | 0.8 | 0.2 | n/a | 19.9 | 0.4 | 78 | 20 |
Polyunsaturated Fat (g) | 4.2 | 0.0 | 0.0 | 1.1 | 0.4 | 0.7 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 8 | 2 |
Potassium (mg) | 717.8 | 3.6 | 0.5 | 828.3 | 385.4 | 1,126.7 | 665.0 | 583.0 | 208.0 | 83.1 | 20.8 | 31.4 | 0.1 | 9.1 | 4,663 | 1,166 |
Proline (g) | 1.0 | n/a | 0.0 | 0.9 | 2.1 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 5 | 1 |
Protein (g) | 18.0 | 0.0 | 0.0 | 10.3 | 46.4 | 28.1 | 3.2 | 2.2 | 0.6 | 0.4 | 0.1 | 0.1 | 0.0 | 0.1 | 109 | 27 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 184.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 184 | 46 |
Riboflavin (mg) | 0.4 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.9 | 0.0 | 0.0 | 0.4 | 0.4 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 4 | 1 |
Selenium (mcg) | 10.8 | 0.0 | 0.0 | 2.3 | 101.0 | 3.8 | 0.4 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 119 | 30 |
Serine (g) | 0.7 | n/a | 0.0 | 0.5 | 1.9 | 1.5 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 5 | 1 |
Sodium (mg) | 6.4 | 10.7 | 2,325.5 | 13.2 | 1,930.4 | 3.2 | 0.0 | 12.3 | 64.0 | 8.4 | 1.8 | 0.3 | 0.2 | 0.1 | 4,376 | 1,094 |
Starch (g) | 66.6 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 67 | 17 |
Stigmasterol | 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 |
Sucrose | n/a | n/a | n/a | n/a | 0.0 | n/a | 16.7 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | n/a | 17 | 4 |
Sugar | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 29.4 | 6.5 | 1.5 | 0.1 | 0.0 | 0.8 | 0.0 | 0.0 | 38 | 10 |
Theobromine | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.5 | 0.0 | 0.0 | 0.6 | 0.1 | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
Threonine (g) | 0.5 | n/a | 0.0 | 0.4 | 1.8 | 1.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 4 | 1 |
Tocopherol, alpha (mg) | 3.1 | 0.0 | 0.0 | n/a | 4.5 | n/a | 2.6 | 1.3 | 0.2 | 0.1 | 0.1 | 0.0 | 1.3 | 0.1 | 13 | 3 |
Tocopherol, beta (mg) | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.4 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
Tocopherol, gamma (mg) | 5.8 | n/a | n/a | n/a | 0.4 | n/a | 0.1 | 0.3 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | 7 | 2 |
Total Fat (g) | 7.7 | 0.0 | 0.0 | 2.4 | 3.4 | 1.7 | 0.9 | 0.5 | 0.1 | 0.1 | 0.0 | 0.1 | 9.0 | 0.1 | 26 | 7 |
Trans-monoenoic Fat | 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 | 0 | 0 |
TransFatty acids | 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 | 0 | 0 |
Tryptophan (g) | 0.2 | n/a | 0.0 | 0.1 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 0.3 | n/a | 0.0 | 0.4 | 1.8 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 3 | 1 |
Valine (g) | 0.8 | n/a | 0.0 | 0.6 | 2.2 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 5 | 1 |
Vitamin A, IU (IU) | 17.9 | 0.0 | 0.0 | 13.2 | 613.9 | 19.0 | 1,141.0 | 2,049.2 | 359.2 | 1,263.6 | 269.9 | 1.8 | 0.0 | 187.2 | 5,936 | 1,484 |
Vitamin A, RAE (mcg) | 1.3 | 0.0 | 0.0 | 0.0 | 184.2 | 0.0 | 56.0 | 103.3 | 17.6 | 63.2 | 13.5 | 0.0 | 0.0 | 9.4 | 448 | 112 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Vitamin B-6 (mg) | 0.6 | 0.0 | 0.0 | 0.7 | 0.5 | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Vitamin C | n/a | 0.0 | 0.0 | 15.8 | 0.0 | 0.0 | 23.1 | 33.7 | 2.5 | 20.0 | 1.1 | 11.8 | 0.0 | 0.3 | 108 | 27 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 6.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 2 |
Water (g) | 16.9 | 355.1 | 0.0 | 241.6 | 283.1 | 208.6 | 311.0 | 232.5 | 76.3 | 13.2 | 3.7 | 28.2 | 0.0 | 0.0 | 1,770 | 443 |
Zinc (mg) | 4.0 | 0.0 | 0.0 | 2.1 | 3.3 | 3.6 | 0.6 | 0.4 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 14 | 4 |
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.