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 (200g) millet |
2 1/2 cups (593g) water |
2 cups (344g) black beans |
2 large (364g) tomatoes |
1 small (74g) red bell peppers |
1 medium (301g) cucumbers |
1 medium (110g) onions |
1 to taste (0g) parsley |
1 to taste (0g) cilantro |
1/3 cup (79g) water |
3 tablespoons (46g) lemon juice |
1 tablespoon (16g) balsamic vinegar |
2 teaspoons (6g) fresh garlic |
1 teaspoon (6g) salt |
1/8 teaspoon (0g) cayenne pepper |
1/4 teaspoon (1g) black pepper |
1 teaspoon (2g) cumin |
Total | 1 serving | |
Alanine (g) | 2.0 | n/a | 1.3 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
Alcohol | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.8 | n/a | 1.9 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
Ash (g) | 6.5 | 0.6 | 4.0 | 1.8 | 0.3 | 1.1 | 0.4 | n/a | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 6.0 | 0.0 | 0.0 | 0.2 | 21 | 4 |
Aspartic acid (g) | 1.5 | n/a | 3.7 | 0.5 | 0.2 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 6 | 1 |
Caffeine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 16.0 | 17.8 | 92.9 | 36.4 | 5.2 | 48.2 | 25.3 | n/a | n/a | 2.4 | 2.7 | 4.3 | 10.9 | 1.4 | 0.3 | 2.5 | 19.6 | 286 | 48 |
Calories | 756.0 | 0.0 | 454.1 | 65.5 | 22.9 | 45.2 | 44.0 | n/a | n/a | 0.0 | 10.1 | 14.1 | 8.9 | 0.0 | 0.7 | 1.4 | 7.9 | 1,431 | 238 |
Calories (kj) | 3,164.0 | 0.0 | 1,898.9 | 269.4 | 95.5 | 195.7 | 182.6 | n/a | n/a | 0.0 | 41.6 | 59.0 | 37.4 | 0.0 | 3.0 | 6.0 | 32.9 | 5,986 | 998 |
Carbohydrates (g) | 145.7 | 0.0 | 81.6 | 14.2 | 4.5 | 10.9 | 10.3 | n/a | n/a | 0.0 | 3.2 | 2.7 | 2.0 | 0.0 | 0.1 | 0.4 | 0.9 | 276 | 46 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 1.5 | 0.1 | 0.7 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Cystine (g) | 0.4 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 17.0 | 0.0 | 29.9 | 4.4 | 1.6 | 1.5 | 1.9 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 57 | 9 |
Folate (mcg) | 170.0 | 0.0 | 512.6 | 54.6 | 34.0 | 21.1 | 20.9 | n/a | n/a | 0.0 | 9.2 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | 0.2 | 823 | 137 |
Folate, DFE (mcg) | 170.0 | 0.0 | 512.6 | 54.6 | 34.0 | 21.1 | 20.9 | n/a | n/a | 0.0 | 9.2 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | 0.2 | 823 | 137 |
Folate, food (mcg) | 170.0 | 0.0 | 512.6 | 54.6 | 34.0 | 21.1 | 20.9 | n/a | n/a | 0.0 | 9.2 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | 0.2 | 823 | 137 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | n/a | n/a | 5.0 | 1.7 | 2.6 | 1.4 | n/a | n/a | n/a | 0.5 | 1.2 | n/a | n/a | n/a | 0.0 | n/a | 12 | 2 |
Galactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 4.6 | 1.4 | 2.3 | 2.2 | n/a | n/a | n/a | 0.5 | 1.2 | n/a | n/a | n/a | 0.0 | n/a | 12 | 2 |
Glutamic acid (g) | 4.8 | n/a | 4.6 | 1.6 | 0.2 | 0.6 | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 12 | 2 |
Glycine (g) | 0.6 | n/a | 1.2 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
Histidine (g) | 0.5 | n/a | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Hydroxyproline | 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 | n/a | 0.0 | n/a | 0 | 0 |
Iron (mg) | 6.0 | 0.0 | 7.2 | 1.0 | 0.3 | 0.8 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 1.4 | 17 | 3 |
Isoleucine (g) | 0.9 | n/a | 1.3 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 2.8 | n/a | 2.4 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
Lysine (g) | 0.4 | n/a | 2.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 0 |
Magnesium (mg) | 228.0 | 5.9 | 240.8 | 40.0 | 8.9 | 39.1 | 11.0 | n/a | n/a | 0.8 | 2.7 | 1.9 | 1.5 | 0.1 | 0.3 | 1.0 | 7.7 | 590 | 98 |
Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 3.3 | 0.0 | 1.5 | 0.4 | 0.1 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 6 | 1 |
Methionine (g) | 0.4 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Monounsaturated Fat (g) | 1.5 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 2 | 0 |
Niacin (mg) | 9.4 | 0.0 | 1.7 | 2.2 | 0.7 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 15 | 2 |
Pantothenic acid (mg) | 1.7 | 0.0 | 0.8 | 0.3 | 0.2 | 0.8 | 0.1 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
Phenylalanine (g) | 1.2 | n/a | 1.6 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
Phosphorus (mg) | 570.0 | 0.0 | 481.6 | 87.4 | 19.2 | 72.2 | 31.9 | n/a | n/a | 0.0 | 3.7 | 3.0 | 9.2 | 0.0 | 0.7 | 0.9 | 10.5 | 1,290 | 215 |
Phytosterols | n/a | n/a | n/a | 25.5 | n/a | 42.1 | 16.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.2 | 0.5 | 1.4 | 86 | 14 |
Polyunsaturated Fat (g) | 4.3 | 0.0 | 0.8 | 0.3 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 6 | 1 |
Potassium (mg) | 390.0 | 5.9 | 1,221.2 | 862.7 | 156.1 | 442.5 | 160.6 | n/a | n/a | 0.8 | 47.1 | 17.9 | 24.1 | 0.5 | 4.5 | 7.6 | 37.5 | 3,379 | 563 |
Proline (g) | 1.8 | n/a | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
Protein (g) | 22.0 | 0.0 | 30.5 | 3.2 | 0.7 | 2.0 | 1.2 | n/a | n/a | 0.0 | 0.2 | 0.1 | 0.4 | 0.0 | 0.0 | 0.1 | 0.4 | 61 | 10 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.6 | 0.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 1.4 | 0.0 | 0.5 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Selenium (mcg) | 5.4 | 0.0 | 4.1 | 0.0 | 0.1 | 0.9 | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 12 | 2 |
Serine (g) | 1.3 | n/a | 1.7 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
Sodium (mg) | 10.0 | 17.8 | 3.4 | 18.2 | 3.0 | 6.0 | 4.4 | n/a | n/a | 2.4 | 0.5 | 3.7 | 1.0 | 2,325.5 | 0.1 | 0.1 | 3.5 | 2,400 | 400 |
Starch | n/a | n/a | n/a | 0.0 | 0.0 | 2.5 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Sucrose | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 1.1 | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
Sugar | n/a | 0.0 | n/a | 9.6 | 3.1 | 5.0 | 4.7 | n/a | n/a | 0.0 | 1.2 | 2.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 26 | 4 |
Theobromine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.8 | 0.0 | 0.8 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Threonine (g) | 0.7 | n/a | 1.3 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
Tocopherol, alpha (mg) | 0.1 | 0.0 | n/a | 2.0 | 1.2 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 4 | 1 |
Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | 0.4 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
Total Fat (g) | 8.4 | 0.0 | 1.9 | 0.7 | 0.2 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 12 | 2 |
Trans-monoenoic Fat | 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 | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.2 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 0.7 | n/a | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
Valine (g) | 1.2 | n/a | 1.6 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 20.6 | 3,032.1 | 2,316.9 | 316.1 | 2.2 | n/a | n/a | 0.0 | 2.7 | 0.0 | 0.5 | 0.0 | 93.6 | 3.1 | 26.7 | 5,815 | 969 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 152.9 | 116.2 | 15.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.7 | 0.2 | 1.3 | 290 | 48 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.8 | 0.0 | 0.2 | 0.3 | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 49.9 | 94.5 | 8.4 | 8.1 | n/a | n/a | 0.0 | 17.7 | 0.0 | 1.9 | 0.0 | 0.2 | 0.0 | 0.2 | 181 | 30 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 17.3 | 591.9 | 226.1 | 344.1 | 68.2 | 286.6 | 98.0 | n/a | n/a | 78.8 | 42.2 | 12.2 | 3.5 | 0.0 | 0.0 | 0.1 | 0.2 | 1,769 | 295 |
Zinc (mg) | 3.4 | 0.0 | 3.9 | 0.6 | 0.2 | 0.6 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 9 | 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.