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 1/2 cups (240g) onions |
2 (6g) garlic cloves |
1 tablespoon (14g) olive oil |
2 teaspoons (2g) dried oregano |
1 1/2 teaspoons (1g) dried basil |
1 1/2 teaspoons (1g) dried marjoram |
1 1/2 teaspoons (4g) chili powder |
1 1/2 teaspoons (3g) ground cumin |
4 cups (544g) yams |
8 (408g) whole wheat tortillas |
1 cup (113g) sharp cheddar cheese |
1 to taste (0g) salsa |
1 to taste (0g) sour cream |
Total | 1 serving | |
Alanine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 0.8 | n/a | n/a | 1 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Arginine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.7 | n/a | 1.1 | n/a | n/a | 2 | 0 |
Ash (g) | 0.8 | 0.1 | 0.0 | 0.2 | 0.2 | 0.1 | 0.5 | 0.2 | 4.1 | 8.6 | 4.4 | n/a | n/a | 19 | 2 |
Aspartic acid (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.8 | n/a | 1.8 | n/a | n/a | 3 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Calcium (mg) | 55.2 | 10.9 | 0.1 | 31.9 | 23.5 | 17.9 | 13.4 | 29.3 | 76.2 | 779.3 | 814.7 | n/a | n/a | 1,852 | 232 |
Calories | 96.0 | 8.9 | 119.3 | 5.3 | 2.4 | 2.4 | 11.4 | 11.8 | 631.0 | 1,171.0 | 455.4 | n/a | n/a | 2,515 | 314 |
Calories (kj) | 398.4 | 37.4 | 499.4 | 22.1 | 10.2 | 10.2 | 47.7 | 49.4 | 2,643.8 | 4,904.2 | 1,902.9 | n/a | n/a | 10,526 | 1,316 |
Carbohydrates (g) | 22.4 | 2.0 | 0.0 | 1.4 | 0.5 | 0.5 | 2.0 | 1.4 | 149.5 | 202.4 | 1.4 | n/a | n/a | 384 | 48 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 118.7 | n/a | n/a | 119 | 15 |
Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.1 | n/a | n/a | 0 | 0 |
Dietary Fiber (g) | 4.1 | 0.1 | 0.0 | 0.9 | 0.4 | 0.4 | 1.4 | 0.3 | 21.2 | n/a | 0.0 | n/a | n/a | 29 | 4 |
Folate (mcg) | 45.6 | 0.2 | 0.0 | 4.7 | 3.3 | 2.5 | 1.1 | 0.3 | 87.0 | n/a | 20.3 | n/a | n/a | 165 | 21 |
Folate, DFE (mcg) | 45.6 | 0.2 | 0.0 | 4.7 | 3.3 | 2.5 | 1.1 | 0.3 | 87.0 | n/a | 20.3 | n/a | n/a | 165 | 21 |
Folate, food (mcg) | 45.6 | 0.2 | 0.0 | 4.7 | 3.3 | 2.5 | 1.1 | 0.3 | 87.0 | n/a | 20.3 | n/a | n/a | 165 | 21 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Fructose (g) | 3.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 4.7 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
Glutamic acid (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 1.0 | n/a | 6.9 | n/a | n/a | 9 | 1 |
Glycine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 0.5 | n/a | n/a | 1 | 0 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 1.0 | n/a | n/a | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.5 | 0.1 | 0.1 | 0.7 | 0.9 | 0.7 | 0.7 | 2.1 | 2.8 | 8.1 | 0.8 | n/a | n/a | 18 | 2 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 1.7 | n/a | n/a | 2 | 0 |
Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | n/a | n/a | 0 | 0 |
Leucine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | n/a | 2.7 | n/a | n/a | 3 | 0 |
Lysine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 2.3 | n/a | n/a | 3 | 0 |
Magnesium (mg) | 24.0 | 1.5 | 0.0 | 5.4 | 7.5 | 3.1 | 6.0 | 11.5 | 97.9 | n/a | 31.6 | n/a | n/a | 189 | 24 |
Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.3 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 2.0 | n/a | 0.0 | n/a | n/a | 3 | 0 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.7 | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 11.3 | 10.6 | n/a | n/a | 32 | 4 |
Niacin (mg) | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.5 | 0.1 | 3.0 | n/a | 0.1 | n/a | n/a | 4 | 1 |
Pantothenic acid (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.7 | n/a | 0.5 | n/a | n/a | 3 | 0 |
Phenylalanine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.4 | n/a | 1.5 | n/a | n/a | 2 | 0 |
Phosphorus (mg) | 69.6 | 9.2 | 0.0 | 3.0 | 2.9 | 2.8 | 12.2 | 15.7 | 266.6 | n/a | 578.6 | n/a | n/a | 960 | 120 |
Phytosterols (mg) | 36.0 | n/a | 29.8 | 4.1 | 1.1 | 0.5 | 3.4 | 2.1 | n/a | n/a | n/a | n/a | n/a | 77 | 10 |
Polyunsaturated Fat (g) | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.3 | 3.8 | 1.1 | n/a | n/a | 7 | 1 |
Potassium (mg) | 350.4 | 24.1 | 0.1 | 25.2 | 27.6 | 13.7 | 79.0 | 56.3 | 3,644.8 | n/a | 110.7 | n/a | n/a | 4,332 | 541 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.3 | n/a | 3.2 | n/a | n/a | 4 | 0 |
Protein (g) | 2.6 | 0.4 | 0.0 | 0.2 | 0.2 | 0.1 | 0.5 | 0.6 | 8.1 | 35.5 | 28.1 | n/a | n/a | 76 | 10 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 291.5 | n/a | n/a | 292 | 36 |
Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.4 | n/a | n/a | 1 | 0 |
Saturated Fat (g) | 0.1 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 2.8 | 23.8 | n/a | n/a | 29 | 4 |
Selenium (mcg) | 1.2 | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | 0.2 | 3.8 | n/a | 15.7 | n/a | n/a | 23 | 3 |
Serine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.4 | n/a | 1.6 | n/a | n/a | 2 | 0 |
Sodium (mg) | 9.6 | 1.0 | 0.3 | 0.5 | 0.8 | 0.7 | 66.4 | 5.3 | 43.5 | 3,663.8 | 701.7 | n/a | n/a | 4,494 | 562 |
Starch (g) | 0.0 | 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 |
Sucrose (g) | 2.4 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | n/a | n/a | 3 | 0 |
Sugar (g) | 10.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 2.7 | n/a | 0.6 | n/a | n/a | 14 | 2 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Threonine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 1.0 | n/a | n/a | 1 | 0 |
Tocopherol, alpha (mg) | 0.0 | 0.0 | 1.9 | 0.4 | 0.1 | 0.0 | 1.5 | 0.1 | 1.8 | n/a | 0.3 | n/a | n/a | 6 | 1 |
Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | n/a | 0.1 | 0.5 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Total Fat (g) | 0.2 | 0.0 | 13.5 | 0.1 | 0.0 | 0.1 | 0.6 | 0.7 | 0.8 | 24.5 | 37.4 | n/a | n/a | 78 | 10 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 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 | 0.0 | n/a | 0.1 | n/a | 0.4 | n/a | n/a | 0 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 1.4 | n/a | n/a | 2 | 0 |
Valine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 1.9 | n/a | n/a | 2 | 0 |
Vitamin A, IU (IU) | 4.8 | 0.5 | 0.0 | 34.0 | 7.8 | 72.6 | 1,200.8 | 40.0 | 663.7 | n/a | 1,132.3 | n/a | n/a | 3,157 | 395 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 1.7 | 0.4 | 3.6 | 60.1 | 2.0 | 32.6 | n/a | 299.5 | n/a | n/a | 400 | 50 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | n/a | n/a | 1 | 0 |
Vitamin B-6 (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.2 | n/a | 0.1 | n/a | n/a | 2 | 0 |
Vitamin C (mg) | 17.8 | 1.9 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.2 | 65.8 | n/a | 0.0 | n/a | n/a | 86 | 11 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 27.1 | n/a | n/a | 27 | 3 |
Water (g) | 213.9 | 3.5 | 0.0 | 0.2 | 0.1 | 0.1 | 0.4 | 0.3 | 381.5 | 137.1 | 41.5 | n/a | n/a | 779 | 97 |
Zinc (mg) | 0.4 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.2 | 1.1 | n/a | 3.5 | n/a | n/a | 6 | 1 |
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.