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.
|
1/3 cup (53g) onions |
1/4 cup (32g) baby carrots |
1 (3g) garlic cloves |
14 1/2 ounces (407g) pinto beans |
1 1/2 cups (341g) fat free chicken broth |
1 cup (259g) chunky salsa |
1/2 teaspoon (1g) cumin |
1/3 cup (40g) whole wheat flour |
1/2 teaspoon (2g) baking powder |
2 tablespoons (15g) cornmeal |
1/8 teaspoon (1g) salt |
1/4 cup (0g) fat-free buttermilk |
2 tablespoons (0g) reduced-fat cheddar cheese |
1/2 (8g) scallions |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 1.7 | 0.1 | n/a | n/a | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.0 | 0.0 | 2.0 | 0.1 | n/a | n/a | 0.3 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
| Ash (g) | 0.2 | 0.2 | 0.0 | 4.8 | 3.6 | 5.6 | 0.1 | 0.6 | 1.7 | 0.2 | 0.7 | n/a | n/a | 0.1 | 18 | 9 |
| Aspartic acid (g) | 0.0 | 0.0 | 0.0 | 4.6 | 0.1 | n/a | n/a | 0.3 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 5 | 3 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 12.3 | 10.2 | 5.4 | 187.1 | 13.6 | 69.9 | 9.8 | 13.6 | 169.4 | 0.9 | 0.2 | n/a | n/a | 5.4 | 498 | 249 |
| Calories | 21.3 | 11.2 | 4.5 | 581.8 | 13.6 | 69.9 | 3.9 | 135.9 | 1.2 | 55.2 | 0.0 | n/a | n/a | 2.4 | 901 | 450 |
| Calories (kj) | 88.4 | 46.4 | 18.7 | 2,441.1 | 61.3 | 297.9 | 16.5 | 569.0 | 4.9 | 231.0 | 0.0 | n/a | n/a | 10.1 | 3,785 | 1,893 |
| Carbohydrates (g) | 5.0 | 2.6 | 1.0 | 106.7 | 0.5 | 16.2 | 0.5 | 28.8 | 0.6 | 11.7 | 0.0 | n/a | n/a | 0.6 | 174 | 87 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.9 | 0.9 | 0.1 | 36.6 | 0.0 | 4.1 | 0.1 | 4.3 | 0.0 | 1.1 | 0.0 | n/a | n/a | 0.2 | 48 | 24 |
| Folate (mcg) | 10.1 | 8.6 | 0.1 | 699.8 | 3.4 | 10.4 | 0.1 | 17.6 | 0.0 | 3.8 | 0.0 | n/a | n/a | 4.8 | 759 | 379 |
| Folate, DFE (mcg) | 10.1 | 8.6 | 0.1 | 699.8 | n/a | 10.4 | 0.1 | 17.6 | 0.0 | 3.8 | 0.0 | n/a | n/a | 4.8 | 755 | 378 |
| Folate, food (mcg) | 10.1 | 8.6 | 0.1 | 699.8 | 3.4 | 10.4 | 0.1 | 17.6 | 0.0 | 3.8 | 0.0 | n/a | n/a | 4.8 | 759 | 379 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Fructose (g) | 0.7 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 1 |
| Galactose (g) | 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) (g) | 1.0 | 0.3 | n/a | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Glutamic acid (g) | 0.1 | 0.1 | 0.0 | 5.9 | 1.0 | n/a | n/a | 1.7 | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | 9 | 5 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 1.5 | 0.1 | n/a | n/a | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 1 | 1 |
| Iron (mg) | 0.1 | 0.3 | 0.1 | 8.5 | 0.5 | 1.2 | 0.7 | 1.4 | 0.3 | 0.5 | 0.0 | n/a | n/a | 0.1 | 14 | 7 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
| Lactose (g) | 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 (g) | 0.0 | 0.0 | 0.0 | 3.1 | 0.0 | n/a | n/a | 0.4 | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | 4 | 2 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 2.6 | 0.1 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 3 | 1 |
| Magnesium (mg) | 5.3 | 3.2 | 0.8 | 203.4 | 3.4 | 38.9 | 3.8 | 54.7 | 0.9 | 19.4 | 0.0 | n/a | n/a | 1.5 | 335 | 168 |
| Maltose (g) | 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) | 0.1 | 0.0 | 0.1 | 1.8 | 0.0 | 0.3 | 0.0 | 1.6 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 4 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 1 | 1 |
| Niacin (mg) | 0.1 | 0.2 | 0.0 | 1.3 | 1.9 | 0.2 | 0.0 | 2.0 | 0.0 | 0.6 | 0.0 | n/a | n/a | 0.0 | 6 | 3 |
| Pantothenic acid (mg) | 0.1 | 0.1 | 0.0 | 0.9 | 0.4 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 2.2 | 0.0 | n/a | n/a | 0.3 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 3 | 1 |
| Phosphorus (mg) | 15.5 | 9.0 | 4.6 | 598.1 | 37.5 | 80.3 | 5.2 | 142.7 | 228.1 | 36.8 | 0.0 | n/a | n/a | 2.8 | 1,160 | 580 |
| Phytosterols (mg) | 8.0 | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 9 | 4 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.3 | 0.0 | 0.5 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
| Potassium (mg) | 77.8 | 75.8 | 12.0 | 1,773.8 | 102.2 | 769.2 | 18.8 | 145.1 | 0.1 | 43.8 | 0.1 | n/a | n/a | 20.7 | 3,039 | 1,520 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 2.1 | 0.1 | n/a | n/a | 0.8 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 3 | 2 |
| Protein (g) | 0.6 | 0.2 | 0.2 | 36.7 | 1.8 | 4.0 | 0.2 | 5.3 | 0.0 | 1.2 | 0.0 | n/a | n/a | 0.1 | 50 | 25 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Selenium (mcg) | 0.3 | 0.3 | 0.4 | 25.2 | 7.5 | 2.3 | 0.1 | 24.7 | 0.0 | 2.4 | 0.0 | n/a | n/a | 0.0 | 63 | 32 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 2.3 | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 3 | 1 |
| Sodium (mg) | 2.1 | 25.0 | 0.5 | 4.1 | 1,392.6 | 1,554.0 | 1.8 | 0.8 | 181.5 | 5.3 | 290.7 | n/a | n/a | 1.2 | 3,460 | 1,730 |
| Starch (g) | 0.0 | 0.0 | n/a | 61.6 | 0.0 | 4.1 | n/a | 23.1 | n/a | n/a | n/a | n/a | n/a | n/a | 89 | 44 |
| Sucrose (g) | 0.5 | 0.9 | n/a | 1.4 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Sugar (g) | 2.3 | 1.5 | 0.0 | 1.4 | 0.5 | 7.9 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.2 | 14 | 7 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 1 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
| Tocopherol, alpha (mg) | 0.0 | n/a | 0.0 | 3.8 | n/a | 3.1 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 7 | 4 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | 0.3 | n/a | n/a | n/a | n/a | 1 | 1 |
| Total Fat (g) | 0.1 | 0.0 | 0.0 | 2.6 | 0.6 | 0.4 | 0.2 | 1.0 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 6 | 3 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 1 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
| Vitamin A, IU (IU) | 1.1 | 4,412.8 | 0.3 | 0.0 | n/a | 756.3 | 13.3 | 3.6 | 0.0 | 32.6 | 0.0 | n/a | n/a | 74.8 | 5,295 | 2,647 |
| Vitamin A, RAE (mcg) | 0.0 | 220.8 | 0.0 | 0.0 | n/a | 38.9 | 0.7 | 0.0 | 0.0 | 1.7 | 0.0 | n/a | n/a | 3.8 | 266 | 133 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.0 | 0.9 | 0.0 | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
| Vitamin C (mg) | 3.9 | 0.8 | 0.9 | 3.3 | 0.0 | 4.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.4 | 15 | 8 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Water (g) | 47.5 | 28.9 | 1.8 | 256.1 | 334.0 | 232.8 | 0.1 | 4.3 | 0.1 | 1.6 | 0.0 | n/a | n/a | 6.7 | 914 | 457 |
| Zinc (mg) | 0.1 | 0.1 | 0.0 | 4.0 | 0.1 | 1.0 | 0.1 | 1.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 7 | 3 |
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.