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.
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3 tablespoons (42g) canola oil |
2 tablespoons (15g) all-purpose flour |
2 tablespoons (16g) chili powder |
1 teaspoon (2g) ground cumin |
14 ounces (397g) fat-free chicken broth |
8 ounces (229g) tomato sauce |
1 teaspoon (6g) salt |
1/4 teaspoon (1g) garlic powder |
1 1/2 cups (347g) fat-free refried beans |
1 1/2 cups (0g) Spanish rice |
1 1/4 cups (141g) low-fat cheddar cheese |
2 large (228g) flour tortillas |
1 to taste (0g) onions |
1 to taste (0g) lettuce |
1 to taste (0g) tomatoes |
1 to taste (0g) jalapenos |
1 to taste (242g) low-fat sour cream |
1 to taste (50g) avocados |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.9 | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Arginine | n/a | 0.1 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.2 | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Ash (g) | 0.0 | 0.1 | 1.9 | 0.2 | 4.2 | 4.6 | 6.0 | 0.0 | 7.0 | n/a | 5.1 | 5.4 | n/a | n/a | n/a | n/a | n/a | n/a | 34 | 17 |
| Aspartic acid | n/a | 0.1 | 0.3 | n/a | 0.1 | 0.5 | 0.0 | 0.0 | n/a | n/a | 2.0 | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 2 |
| Beta-sitosterol (mg) | 173.5 | 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 | n/a | n/a | 173 | 87 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.0 | 2.2 | 52.8 | 19.6 | 15.9 | 29.7 | 1.4 | 0.6 | 117.8 | n/a | 586.2 | 294.1 | n/a | n/a | n/a | n/a | n/a | n/a | 1,120 | 560 |
| Calories | 371.3 | 54.6 | 45.1 | 7.9 | 15.9 | 54.9 | 0.0 | 2.6 | 273.7 | n/a | 244.4 | 711.4 | n/a | n/a | n/a | n/a | n/a | n/a | 1,782 | 891 |
| Calories (kj) | 1,553.6 | 228.4 | 188.6 | 32.9 | 71.4 | 228.6 | 0.0 | 10.7 | 1,150.4 | n/a | 1,022.7 | 2,975.4 | n/a | n/a | n/a | n/a | n/a | n/a | 7,463 | 3,731 |
| Campesterol (mg) | 101.2 | 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 | n/a | n/a | n/a | n/a | 101 | 51 |
| Carbohydrates (g) | 0.0 | 11.4 | 8.0 | 0.9 | 0.6 | 12.3 | 0.0 | 0.6 | 46.8 | n/a | 2.7 | 117.1 | n/a | n/a | n/a | n/a | n/a | n/a | 200 | 100 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 29.7 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 30 | 15 |
| Copper (mg) | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 1 |
| Cystine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.4 | 5.6 | 0.2 | 0.0 | 3.4 | 0.0 | 0.1 | 16.3 | n/a | 0.0 | 7.1 | n/a | n/a | n/a | n/a | n/a | n/a | 33 | 17 |
| Folate (mcg) | 0.0 | 3.9 | 4.5 | 0.2 | 4.0 | 25.1 | 0.0 | 0.4 | 197.5 | n/a | 15.5 | 237.1 | n/a | n/a | n/a | n/a | n/a | n/a | 488 | 244 |
| Folate, DFE (mcg) | 0.0 | 3.9 | 4.5 | 0.2 | n/a | 25.1 | 0.0 | 0.4 | 197.5 | n/a | 15.5 | 383.0 | n/a | n/a | n/a | n/a | n/a | n/a | 630 | 315 |
| Folate, food (mcg) | 0.0 | 3.9 | 4.5 | 0.2 | 4.0 | 25.1 | 0.0 | 0.4 | 197.5 | n/a | 15.5 | 27.4 | n/a | n/a | n/a | n/a | n/a | n/a | 278 | 139 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 209.8 | n/a | n/a | n/a | n/a | n/a | n/a | 210 | 105 |
| Fructose | n/a | n/a | 0.7 | n/a | 0.0 | 3.8 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 2 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.3 | n/a | 0.6 | 5.3 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 3 |
| Glutamic acid | n/a | 0.5 | 0.3 | n/a | 1.1 | 1.5 | 0.0 | 0.0 | n/a | n/a | 7.7 | 6.5 | n/a | n/a | n/a | n/a | n/a | n/a | 18 | 9 |
| Glycine | n/a | 0.1 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Histidine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.1 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 0.2 | 2.8 | 1.4 | 0.6 | 2.3 | 0.0 | 0.0 | 5.6 | n/a | 0.6 | 7.6 | n/a | n/a | n/a | n/a | n/a | n/a | 21 | 11 |
| Isoleucine | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2.0 | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.1 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 3.0 | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 2 |
| Lysine | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2.6 | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 2 |
| Magnesium (mg) | 0.0 | 3.3 | 23.8 | 7.7 | 4.0 | 36.6 | 0.1 | 0.6 | 131.7 | n/a | 22.6 | 50.2 | n/a | n/a | n/a | n/a | n/a | n/a | 280 | 140 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 2 |
| Methionine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.8 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 1 |
| Monounsaturated Fat (g) | 26.6 | 0.0 | 0.5 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 2.9 | 8.9 | n/a | n/a | n/a | n/a | n/a | n/a | 39 | 20 |
| Niacin (mg) | 0.0 | 0.2 | 1.9 | 0.1 | 2.2 | 2.2 | 0.0 | 0.0 | 1.3 | n/a | 0.1 | 8.1 | n/a | n/a | n/a | n/a | n/a | n/a | 16 | 8 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | n/a | 0.5 | 0.7 | 0.0 | 0.0 | 0.7 | n/a | 0.3 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Phenylalanine | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.7 | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Phosphorus (mg) | 0.0 | 16.2 | 48.0 | 10.5 | 43.7 | 59.4 | 0.0 | 3.2 | 384.6 | n/a | 683.7 | 282.7 | n/a | n/a | n/a | n/a | n/a | n/a | 1,532 | 766 |
| Phytosterols | n/a | n/a | 13.3 | 1.4 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 15 | 7 |
| Polyunsaturated Fat (g) | 11.8 | 0.1 | 1.3 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 1.0 | n/a | 0.3 | 3.6 | n/a | n/a | n/a | n/a | n/a | n/a | 18 | 9 |
| Potassium (mg) | 0.0 | 16.0 | 312.0 | 37.5 | 119.1 | 756.6 | 0.5 | 9.2 | 1,192.0 | n/a | 93.2 | 353.4 | n/a | n/a | n/a | n/a | n/a | n/a | 2,890 | 1,445 |
| Proline | n/a | 0.2 | 0.2 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 3.6 | 2.2 | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 3 |
| Protein (g) | 0.0 | 1.5 | 2.2 | 0.4 | 2.1 | 3.0 | 0.0 | 0.1 | 18.5 | n/a | 34.4 | 18.9 | n/a | n/a | n/a | n/a | n/a | n/a | 81 | 41 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 84.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 85 | 42 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 1 |
| Saturated Fat (g) | 3.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 6.1 | 4.3 | n/a | n/a | n/a | n/a | n/a | n/a | 14 | 7 |
| Selenium (mcg) | 0.0 | 5.1 | 3.3 | 0.1 | 8.7 | 0.5 | 0.0 | 0.2 | 19.8 | n/a | 20.5 | 50.6 | n/a | n/a | n/a | n/a | n/a | n/a | 109 | 54 |
| Serine | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.8 | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 2 |
| Sodium (mg) | 0.0 | 0.3 | 262.4 | 3.5 | 1,623.3 | 1,197.7 | 2,325.5 | 0.5 | 1,517.7 | n/a | 864.5 | 1,450.1 | n/a | n/a | n/a | n/a | n/a | n/a | 9,245 | 4,623 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 30.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 30 | 15 |
| Stigmasterol (mg) | 1.3 | 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 | n/a | n/a | 1 | 1 |
| Sucrose | n/a | n/a | 0.1 | n/a | 0.0 | 0.6 | n/a | 0.0 | 2.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Sugar (g) | 0.0 | 0.0 | 1.2 | 0.0 | 0.6 | 9.7 | 0.0 | 0.0 | 2.1 | n/a | 0.7 | 4.4 | n/a | n/a | n/a | n/a | n/a | n/a | 19 | 9 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Threonine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.1 | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Tocopherol, alpha (mg) | 7.3 | 0.0 | 6.1 | 0.1 | n/a | 3.2 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 17 | 9 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.4 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 11.5 | n/a | 0.5 | n/a | n/a | 0.2 | n/a | 0.0 | 3.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 16 | 8 |
| Total Fat (g) | 42.0 | 0.1 | 2.3 | 0.5 | 0.7 | 0.4 | 0.0 | 0.0 | 1.6 | n/a | 9.9 | 17.7 | n/a | n/a | n/a | n/a | n/a | n/a | 75 | 38 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tyrosine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.5 | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Valine | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2.1 | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 2 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 4,744.0 | 26.7 | n/a | 989.7 | 0.0 | 0.0 | 0.0 | n/a | 292.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 6,053 | 3,026 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 237.3 | 1.3 | n/a | 50.3 | 0.0 | 0.0 | 0.0 | n/a | 84.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 374 | 187 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.4 | n/a | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 16.0 | 0.0 | 0.0 | 3.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 19 | 10 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 7.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 7 | 4 |
| Water (g) | 0.0 | 1.8 | 1.7 | 0.2 | 389.4 | 208.3 | 0.0 | 0.0 | 272.7 | n/a | 89.1 | 68.9 | n/a | n/a | n/a | n/a | n/a | n/a | 1,032 | 516 |
| Zinc (mg) | 0.0 | 0.1 | 0.7 | 0.1 | 0.1 | 0.5 | 0.0 | 0.0 | 2.3 | n/a | 2.6 | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 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.