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.
1/2 cup (61g) yellow cornmeal |
1/2 cup (63g) unbleached white flour |
1/2 teaspoon (2g) baking powder |
1/2 teaspoon (3g) salt |
1 teaspoon (3g) chili powder |
1/2 teaspoon (1g) ground cumin |
1 dash (0g) cayenne |
1/2 cup (122g) 1% low-fat milk |
1 (15g) egg yolks |
1 cup (172g) black beans |
1 cup (113g) sharp cheddar cheese |
1/2 cup (165g) corn kernels |
2 tablespoons (2g) fresh cilantro |
3/4 cup (112g) red bell peppers |
2 tablespoons (19g) green chili peppers |
2 (66g) egg whites |
1/4 cup (55g) canola oil |
Total | 1 serving | |
Alanine (g) | 0.4 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.6 | 0.8 | 0.5 | n/a | 0.0 | 0.0 | 0.5 | n/a | 3 | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.2 | 0.9 | 1.1 | 0.2 | n/a | 0.0 | 0.0 | 0.4 | n/a | 4 | 0 |
Ash (g) | 0.7 | 0.3 | 1.7 | 3.0 | 0.3 | 0.1 | 0.0 | 0.9 | 0.3 | 2.0 | 4.4 | 0.8 | 0.0 | 0.5 | 0.1 | 0.4 | 0.0 | 16 | 0 |
Aspartic acid (g) | 0.3 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.2 | 1.8 | 1.8 | 0.4 | n/a | 0.3 | 0.1 | 0.8 | n/a | 6 | 0 |
Beta-sitosterol | 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 | n/a | n/a | 225.1 | 225 | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 3.7 | 9.4 | 169.4 | 0.7 | 8.9 | 9.8 | 0.2 | 152.5 | 19.7 | 46.4 | 814.7 | 6.6 | 1.3 | 7.8 | 3.4 | 4.6 | 0.0 | 1,259 | 0 |
Calories | 220.8 | 227.5 | 1.2 | 0.0 | 7.6 | 3.9 | 0.4 | 51.2 | 49.3 | 227.0 | 455.4 | 145.2 | 0.5 | 34.6 | 7.5 | 34.3 | 481.8 | 1,948 | 0 |
Calories (kj) | 924.2 | 951.9 | 4.9 | 0.0 | 31.8 | 16.5 | 1.5 | 215.9 | 205.9 | 949.4 | 1,902.9 | 608.9 | 1.9 | 144.2 | 31.3 | 142.6 | 2,016.0 | 8,150 | 0 |
Campesterol | 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 | n/a | n/a | 131.3 | 131 | 0 |
Carbohydrates (g) | 46.9 | 47.7 | 0.6 | 0.0 | 1.3 | 0.5 | 0.1 | 6.1 | 0.5 | 40.8 | 1.4 | 34.3 | 0.1 | 6.7 | 1.8 | 0.5 | 0.0 | 189 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.1 | 166.0 | 0.0 | 118.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 291 | 0 |
Copper (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Cystine (g) | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | n/a | 1 | 0 |
Dietary Fiber (g) | 4.5 | 1.7 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 15.0 | 0.0 | 4.0 | 0.1 | 2.3 | 0.3 | 0.0 | 0.0 | 29 | 0 |
Folate (mcg) | 15.3 | 114.4 | 0.0 | 0.0 | 0.8 | 0.1 | 0.1 | 6.1 | 22.3 | 256.3 | 20.3 | 59.4 | 1.2 | 51.4 | 4.3 | 2.6 | 0.0 | 555 | 0 |
Folate, DFE (mcg) | 15.3 | 181.9 | 0.0 | 0.0 | 0.8 | 0.1 | 0.1 | 6.1 | 22.3 | 256.3 | 20.3 | 59.4 | 1.2 | 51.4 | 4.3 | 2.6 | 0.0 | 622 | 0 |
Folate, food (mcg) | 15.3 | 18.1 | 0.0 | 0.0 | 0.8 | 0.1 | 0.1 | 6.1 | 22.3 | 256.3 | 20.3 | 59.4 | 1.2 | 51.4 | 4.3 | 2.6 | 0.0 | 458 | 0 |
Folic acid (mcg) | 0.0 | 96.3 | 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 | 96 | 0 |
Fructose | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.5 | n/a | 0.0 | n/a | 3 | 0 |
Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.2 | n/a | 0.2 | n/a | 2 | 0 |
Glutamic acid (g) | 0.9 | 2.2 | n/a | 0.0 | 0.0 | n/a | n/a | 1.0 | 0.3 | 2.3 | 6.9 | 1.0 | n/a | 0.2 | 0.0 | 1.0 | n/a | 16 | 0 |
Glycine (g) | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.6 | 0.5 | 0.2 | n/a | 0.0 | 0.0 | 0.3 | n/a | 2 | 0 |
Histidine (g) | 0.2 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.4 | 1.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | n/a | 2 | 0 |
Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
Iron (mg) | 2.1 | 2.9 | 0.3 | 0.0 | 0.5 | 0.7 | 0.0 | 0.0 | 0.4 | 3.6 | 0.8 | 0.7 | 0.0 | 0.5 | 0.2 | 0.1 | 0.0 | 13 | 0 |
Isoleucine (g) | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.7 | 1.7 | 0.2 | n/a | 0.0 | 0.0 | 0.4 | n/a | 4 | 0 |
Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 6.3 | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 7 | 0 |
Leucine (g) | 0.6 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.2 | 1.2 | 2.7 | 0.5 | n/a | 0.0 | 0.0 | 0.7 | n/a | 7 | 0 |
Lysine (g) | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.2 | 1.0 | 2.3 | 0.2 | n/a | 0.0 | 0.0 | 0.5 | n/a | 5 | 0 |
Magnesium (mg) | 77.5 | 13.8 | 0.9 | 0.0 | 4.0 | 3.8 | 0.2 | 13.4 | 0.8 | 120.4 | 31.6 | 29.7 | 0.5 | 13.4 | 4.7 | 7.3 | 0.0 | 322 | 0 |
Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Methionine (g) | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.2 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | n/a | 2 | 0 |
Monounsaturated Fat (g) | 0.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 1.8 | 0.1 | 10.6 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 34.5 | 49 | 0 |
Niacin (mg) | 2.2 | 3.7 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.9 | 0.1 | 2.8 | 0.0 | 1.1 | 0.2 | 0.1 | 0.0 | 12 | 0 |
Pantothenic acid (mg) | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.5 | 0.4 | 0.5 | 0.5 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 3 | 0 |
Phenylalanine (g) | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.8 | 1.5 | 0.2 | n/a | 0.1 | 0.0 | 0.5 | n/a | 4 | 0 |
Phosphorus (mg) | 147.0 | 67.5 | 228.1 | 0.0 | 8.1 | 5.2 | 0.3 | 115.9 | 59.7 | 240.8 | 578.6 | 113.9 | 1.0 | 29.1 | 8.6 | 9.9 | 0.0 | 1,614 | 0 |
Phytosterols | n/a | n/a | n/a | 0.0 | 2.2 | 0.7 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 3 | 0 |
Polyunsaturated Fat (g) | 1.0 | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.6 | 0.4 | 1.1 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 15.3 | 20 | 0 |
Potassium (mg) | 175.1 | 66.9 | 0.1 | 0.2 | 52.7 | 18.8 | 2.3 | 183.0 | 16.7 | 610.6 | 110.7 | 346.5 | 10.4 | 235.8 | 63.8 | 107.6 | 0.0 | 2,001 | 0 |
Proline (g) | 0.4 | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.1 | 0.6 | 3.2 | 0.5 | n/a | 0.0 | 0.0 | 0.3 | n/a | 6 | 0 |
Protein (g) | 5.0 | 6.5 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 4.1 | 2.4 | 15.2 | 28.1 | 5.0 | 0.0 | 1.1 | 0.4 | 7.2 | 0.0 | 76 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 70.8 | 56.8 | 0.0 | 291.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 419 | 0 |
Riboflavin (mg) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 2 | 0 |
Saturated Fat (g) | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | 1.5 | 0.2 | 23.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 4.0 | 31 | 0 |
Selenium (mcg) | 9.5 | 21.2 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 4.0 | 8.6 | 2.1 | 15.7 | 1.2 | 0.0 | 0.1 | 0.1 | 13.2 | 0.0 | 76 | 0 |
Serine (g) | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.2 | 0.8 | 1.6 | 0.2 | n/a | 0.1 | 0.0 | 0.5 | n/a | 4 | 0 |
Sodium (mg) | 21.4 | 1.3 | 181.5 | 1,162.7 | 44.3 | 1.8 | 0.0 | 53.7 | 7.3 | 1.7 | 701.7 | 5.0 | 0.9 | 4.5 | 1.3 | 109.6 | 0.0 | 2,299 | 0 |
Starch | 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 | n/a | n/a | 0 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 1.6 | 2 | 0 |
Sucrose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Sugar (g) | 0.4 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 6.3 | 0.1 | n/a | 0.6 | n/a | 0.0 | 4.7 | 1.0 | 0.5 | 0.0 | 14 | 0 |
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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.6 | 1.0 | 0.2 | n/a | 0.0 | 0.0 | 0.3 | n/a | 3 | 0 |
Tocopherol, alpha (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.3 | n/a | 0.1 | 1.8 | 0.1 | 0.0 | 9.5 | 14 | 0 |
Tocopherol, beta (mg) | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.5 | 1 | 0 |
Tocopherol, gamma (mg) | 1.1 | 0.8 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | 14.9 | 17 | 0 |
Total Fat (g) | 2.2 | 0.6 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 1.2 | 4.1 | 0.9 | 37.4 | 1.3 | 0.0 | 0.3 | 0.0 | 0.1 | 54.5 | 103 | 0 |
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 | n/a | n/a | n/a | n/a | n/a | 0.0 | 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 | n/a | n/a | n/a | n/a | n/a | 0.2 | 0 | 0 |
Tryptophan (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 1 | 0 |
Tyrosine (g) | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.4 | 1.4 | 0.2 | n/a | 0.0 | 0.0 | 0.3 | n/a | 3 | 0 |
Valine (g) | 0.3 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.1 | 0.8 | 1.9 | 0.3 | n/a | 0.0 | 0.0 | 0.5 | n/a | 4 | 0 |
Vitamin A, IU (IU) | 130.5 | 1.3 | 0.0 | 0.0 | 800.6 | 13.3 | 46.8 | 239.1 | 220.6 | 10.3 | 1,132.3 | 0.0 | 135.0 | 3,498.9 | 221.1 | 0.0 | 0.0 | 6,450 | 0 |
Vitamin A, RAE (mcg) | 6.7 | 0.0 | 0.0 | 0.0 | 40.0 | 0.7 | 2.3 | 70.8 | 58.3 | 0.0 | 299.5 | 0.0 | 6.7 | 175.4 | 11.1 | 0.0 | 0.0 | 672 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 2 | 0 |
Vitamin B-6 (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 1 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 10.6 | 0.5 | 142.7 | 45.5 | 0.0 | 0.0 | 199 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 58.6 | 33.4 | 0.0 | 27.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 119 | 0 |
Water (g) | 6.3 | 7.5 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 109.7 | 8.0 | 113.1 | 41.5 | 123.6 | 1.8 | 103.0 | 16.5 | 57.8 | 0.0 | 589 | 0 |
Zinc (mg) | 1.1 | 0.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.5 | 0.4 | 1.9 | 3.5 | 0.6 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 9 | 0 |
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.