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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1 tablespoon (14g) vegetable oil |
1 large (150g) yellow onions |
1/2 (60g) green bell peppers |
2 (6g) garlic cloves |
14 1/2 ounces (414g) tomatoes |
1/2 cup (130g) salsa |
1 teaspoon (2g) ground cumin |
3/4 teaspoon (5g) salt |
1 to taste (0g) fresh ground black pepper |
1/2 teaspoon (1g) dried oregano |
30 ounces (614g) black beans |
2 cups (280g) cooked chicken breasts |
8 (192g) corn tortillas |
4 cups (452g) monterey jack cheese |
1 to taste (0g) plain nonfat yogurt |
1 to taste (0g) sour cream |
1 to taste (50g) avocados |
1 to taste (0g) green onions |
1 to taste (0g) black olives |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 2.3 | 4.7 | 0.8 | 3.1 | n/a | n/a | n/a | n/a | n/a | 11 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 3.4 | 5.1 | 0.6 | 4.2 | n/a | n/a | n/a | n/a | n/a | 14 | 2 |
| Ash (g) | 0.0 | 0.5 | 0.3 | 0.1 | 2.1 | 2.8 | 0.2 | 4.5 | n/a | 0.0 | 7.1 | 2.8 | 1.8 | 16.0 | n/a | n/a | n/a | n/a | n/a | 38 | 6 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.6 | n/a | n/a | 0.0 | n/a | 0.0 | 6.6 | 7.4 | 0.8 | 7.1 | n/a | n/a | n/a | n/a | n/a | 23 | 4 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.0 | 34.5 | 6.0 | 10.9 | 41.4 | 35.0 | 19.6 | 1.1 | n/a | 8.0 | 165.9 | 39.2 | 155.5 | 3,371.9 | n/a | n/a | n/a | n/a | n/a | 3,889 | 648 |
| Calories | 120.2 | 60.0 | 11.9 | 8.9 | 74.6 | 35.0 | 7.9 | 0.0 | n/a | 1.3 | 810.9 | 551.6 | 418.6 | 1,686.0 | n/a | n/a | n/a | n/a | n/a | 3,787 | 631 |
| Calories (kj) | 503.1 | 249.0 | 50.0 | 37.4 | 306.6 | 148.9 | 32.9 | 0.0 | n/a | 5.5 | 3,390.9 | 2,307.2 | 1,751.0 | 7,060.2 | n/a | n/a | n/a | n/a | n/a | 15,843 | 2,640 |
| Carbohydrates (g) | 0.0 | 14.0 | 2.8 | 2.0 | 16.1 | 8.1 | 0.9 | 0.0 | n/a | 0.3 | 145.6 | 0.0 | 85.7 | 3.1 | n/a | n/a | n/a | n/a | n/a | 279 | 46 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 235.2 | 0.0 | 402.3 | n/a | n/a | n/a | n/a | n/a | 637 | 106 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 0.1 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.6 | 1.1 | 0.2 | 0.6 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 2.6 | 1.0 | 0.1 | 5.0 | 2.1 | 0.2 | 0.0 | n/a | 0.2 | 53.4 | 0.0 | 12.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 77 | 13 |
| Folate (mcg) | 0.0 | 28.5 | 6.0 | 0.2 | 62.1 | 5.2 | 0.2 | 0.0 | n/a | 1.2 | 915.3 | 11.2 | 9.6 | 81.4 | n/a | n/a | n/a | n/a | n/a | 1,121 | 187 |
| Folate, DFE (mcg) | 0.0 | 28.5 | 6.0 | 0.2 | 62.1 | 5.2 | 0.2 | 0.0 | n/a | 1.2 | 915.3 | 11.2 | 9.6 | 81.4 | n/a | n/a | n/a | n/a | n/a | 1,121 | 187 |
| Folate, food (mcg) | 0.0 | 28.5 | 6.0 | 0.2 | 62.1 | 5.2 | 0.2 | 0.0 | n/a | 1.2 | 915.3 | 11.2 | 9.6 | 81.4 | n/a | n/a | n/a | n/a | n/a | 1,121 | 187 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Fructose | n/a | 1.9 | 0.7 | n/a | 5.7 | 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 | 8 | 1 |
| Galactose | n/a | 0.0 | 0.0 | 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 | 0 | 0 |
| Glucose (dextrose) | n/a | 3.0 | 0.7 | n/a | 5.2 | 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 | 9 | 1 |
| Glutamic acid (g) | 0.0 | 0.4 | 0.1 | 0.0 | 1.8 | n/a | n/a | 0.0 | n/a | 0.0 | 8.3 | 12.3 | 2.1 | 27.1 | n/a | n/a | n/a | n/a | n/a | 52 | 9 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 2.1 | 4.8 | 0.5 | 1.9 | n/a | n/a | n/a | n/a | n/a | 9 | 2 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 1.5 | 2.5 | 0.3 | 3.9 | n/a | n/a | n/a | n/a | n/a | 8 | 1 |
| Hydroxyproline | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 0.3 | 0.2 | 0.1 | 1.1 | 0.6 | 1.4 | 0.0 | n/a | 0.2 | 12.9 | 3.0 | 2.4 | 3.3 | n/a | n/a | n/a | n/a | n/a | 25 | 4 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 2.4 | 4.3 | 0.4 | 6.9 | n/a | n/a | n/a | n/a | n/a | 14 | 2 |
| Lactose | n/a | 0.0 | 0.0 | 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 | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 4.3 | 6.2 | 1.4 | 10.6 | n/a | n/a | n/a | n/a | n/a | 23 | 4 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 3.7 | 6.9 | 0.3 | 9.2 | n/a | n/a | n/a | n/a | n/a | 20 | 3 |
| Magnesium (mg) | 0.0 | 15.0 | 6.0 | 1.5 | 45.6 | 19.4 | 7.7 | 0.0 | n/a | 1.4 | 430.0 | 75.6 | 138.2 | 122.0 | n/a | n/a | n/a | n/a | n/a | 862 | 144 |
| Maltose | n/a | 0.0 | 0.0 | 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 | 0 | 0 |
| Manganese | n/a | 0.2 | 0.1 | 0.1 | 0.5 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 2.7 | 0.1 | 0.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.8 | 2.3 | 0.2 | 2.9 | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Monounsaturated Fat (g) | 3.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.3 | 8.5 | 1.3 | 39.6 | n/a | n/a | n/a | n/a | n/a | 54 | 9 |
| Niacin (mg) | 0.0 | 0.2 | 0.3 | 0.0 | 2.5 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 3.1 | 35.6 | 2.9 | 0.4 | n/a | n/a | n/a | n/a | n/a | 45 | 8 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.1 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.5 | 2.6 | 0.2 | 0.9 | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 2.9 | 3.3 | 0.5 | 5.8 | n/a | n/a | n/a | n/a | n/a | 13 | 2 |
| Phosphorus (mg) | 0.0 | 43.5 | 11.9 | 9.2 | 99.4 | 40.1 | 10.5 | 0.0 | n/a | 0.7 | 860.0 | 599.2 | 602.9 | 2,006.9 | n/a | n/a | n/a | n/a | n/a | 4,284 | 714 |
| Phytosterols (mg) | 131.6 | 22.5 | 5.4 | n/a | 29.0 | n/a | 1.4 | 0.0 | n/a | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 191 | 32 |
| Polyunsaturated Fat (g) | 7.4 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 1.4 | 4.6 | 2.7 | 4.1 | n/a | n/a | n/a | n/a | n/a | 21 | 3 |
| Potassium (mg) | 0.0 | 219.0 | 104.1 | 24.1 | 981.9 | 384.6 | 37.5 | 0.4 | n/a | 6.3 | 2,180.7 | 686.0 | 357.1 | 366.1 | n/a | n/a | n/a | n/a | n/a | 5,348 | 891 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 2.3 | 3.8 | 1.0 | 12.5 | n/a | n/a | n/a | n/a | n/a | 20 | 3 |
| Protein (g) | 0.0 | 1.7 | 0.5 | 0.4 | 3.6 | 2.0 | 0.4 | 0.0 | n/a | 0.0 | 54.4 | 83.4 | 10.9 | 110.6 | n/a | n/a | n/a | n/a | n/a | 268 | 45 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 78.4 | 0.0 | 867.8 | n/a | n/a | n/a | n/a | n/a | 946 | 158 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.3 | 0.1 | 1.8 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Saturated Fat (g) | 1.8 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 6.1 | 0.9 | 86.2 | n/a | n/a | n/a | n/a | n/a | 96 | 16 |
| Selenium (mcg) | 0.0 | 0.8 | 0.0 | 0.9 | 0.0 | 1.2 | 0.1 | 0.0 | n/a | 0.0 | 7.4 | 69.2 | 11.7 | 65.5 | n/a | n/a | n/a | n/a | n/a | 157 | 26 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 3.0 | 2.9 | 0.5 | 6.5 | n/a | n/a | n/a | n/a | n/a | 13 | 2 |
| Sodium (mg) | 0.0 | 6.0 | 1.8 | 1.0 | 20.7 | 777.0 | 3.5 | 1,744.1 | n/a | 0.1 | 6.1 | 198.8 | 86.4 | 2,422.7 | n/a | n/a | n/a | n/a | n/a | 5,268 | 878 |
| Starch | n/a | 0.0 | 0.0 | n/a | 0.0 | 2.1 | 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 | 2 | 0 |
| Sucrose | n/a | 1.5 | 0.1 | 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 | 2 | 0 |
| Sugar (g) | 0.0 | 6.4 | 1.4 | 0.1 | 10.9 | 4.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.7 | 2.3 | n/a | n/a | n/a | n/a | n/a | 27 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | 0.2 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 2.3 | 3.5 | 0.4 | 3.9 | n/a | n/a | n/a | n/a | n/a | 10 | 2 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.2 | 0.0 | 2.2 | 1.5 | 0.1 | 0.0 | n/a | 0.1 | n/a | 0.8 | 0.5 | 1.2 | n/a | n/a | n/a | n/a | n/a | 9 | 1 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 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 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 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 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 13.6 | 0.2 | 0.1 | 0.0 | 0.8 | 0.2 | 0.5 | 0.0 | n/a | 0.0 | 3.3 | 21.8 | 5.5 | 136.9 | n/a | n/a | n/a | n/a | n/a | 183 | 30 |
| Trans-monoenoic Fat (g) | 0.0 | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.6 | 1.0 | 0.1 | 1.4 | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 1.5 | 2.7 | 0.5 | 5.3 | n/a | n/a | n/a | n/a | n/a | 10 | 2 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 2.9 | 4.1 | 0.6 | 7.4 | n/a | n/a | n/a | n/a | n/a | 15 | 3 |
| Vitamin A, IU (IU) | 0.0 | 3.0 | 220.2 | 0.5 | 3,451.0 | 378.1 | 26.7 | 0.0 | n/a | 8.5 | 36.9 | 260.4 | 3.8 | 3,475.9 | n/a | n/a | n/a | n/a | n/a | 7,865 | 1,311 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 10.7 | 0.0 | 174.0 | 19.4 | 1.3 | 0.0 | n/a | 0.4 | 0.0 | 78.4 | 0.0 | 895.0 | n/a | n/a | n/a | n/a | n/a | 1,179 | 197 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 3.8 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.1 | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 1.6 | 0.4 | 0.4 | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Vitamin C (mg) | 0.0 | 11.1 | 47.8 | 1.9 | 56.8 | 2.5 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 120 | 20 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 14.0 | 0.0 | 99.4 | n/a | n/a | n/a | n/a | n/a | 113 | 19 |
| Water (g) | 0.0 | 133.7 | 55.9 | 3.5 | 391.6 | 116.4 | 0.2 | 0.0 | n/a | 0.0 | 403.8 | 174.8 | 88.1 | 185.4 | n/a | n/a | n/a | n/a | n/a | 1,553 | 259 |
| Zinc (mg) | 0.0 | 0.3 | 0.1 | 0.1 | 0.7 | 0.5 | 0.1 | 0.0 | n/a | 0.0 | 6.9 | 2.9 | 2.5 | 13.6 | n/a | n/a | n/a | n/a | n/a | 28 | 5 |
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.