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 cups (555g) basmati rice |
2 tablespoons (27g) extra virgin olive oil |
4 cups (640g) onions |
2 teaspoons (12g) salt |
2 tablespoons (17g) garlic |
2 teaspoons (4g) ground cumin |
1/2 teaspoon (1g) ground coriander |
1/4 teaspoon (1g) nutmeg |
1 lb (454g) fresh spinach |
2 cups (490g) low-fat plain yogurt |
1 large (50g) eggs |
1 tablespoon (6g) lemons, zest of |
1 tablespoon (15g) fresh lemon juice |
1/4 teaspoon (1g) pepper |
1 1/2 cups (210g) cooked chicken |
1/2 cup (73g) raisins |
1 to taste (0g) butter |
1 to taste (2g) pine nuts |
Total | 1 serving | |
| Alanine (g) | 2.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 1.1 | 0.4 | n/a | n/a | 0.0 | 2.9 | 0.1 | n/a | n/a | 8 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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) | 3.3 | 0.0 | 0.7 | 0.0 | 0.1 | n/a | n/a | n/a | 0.7 | 0.8 | 0.4 | n/a | n/a | 0.0 | 3.2 | 0.3 | n/a | n/a | 10 | 1 |
| Ash (g) | 8.5 | 0.0 | 2.2 | 12.0 | 0.3 | 0.3 | 0.1 | 0.0 | 7.8 | 5.3 | 0.5 | 0.0 | 0.0 | 0.0 | 2.0 | 1.3 | n/a | n/a | 40 | 5 |
| Aspartic acid (g) | 4.1 | 0.0 | 0.6 | 0.0 | 0.1 | n/a | n/a | n/a | 1.1 | 2.0 | 0.7 | n/a | n/a | 0.0 | 4.7 | 0.1 | n/a | n/a | 13 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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) | 127.7 | 0.3 | 147.2 | 2.9 | 30.3 | 39.1 | 6.4 | 1.1 | 449.9 | 896.7 | 28.0 | 8.0 | 0.9 | 2.5 | 25.2 | 36.3 | n/a | n/a | 1,802 | 225 |
| Calories | 2,053.5 | 238.7 | 256.0 | 0.0 | 24.9 | 15.8 | 2.7 | 3.1 | 104.5 | 308.7 | 71.5 | 2.8 | 3.2 | 1.4 | 350.7 | 216.8 | n/a | n/a | 3,654 | 457 |
| Calories (kj) | 8,591.4 | 998.7 | 1,062.4 | 0.0 | 104.2 | 65.8 | 11.2 | 12.9 | 440.8 | 1,298.5 | 299.5 | 11.8 | 13.4 | 6.0 | 1,467.9 | 907.7 | n/a | n/a | 15,292 | 1,912 |
| Carbohydrates (g) | 428.7 | 0.0 | 59.8 | 0.0 | 5.5 | 1.9 | 0.5 | 0.3 | 16.5 | 34.5 | 0.4 | 1.0 | 1.0 | 0.4 | 0.0 | 57.4 | n/a | n/a | 608 | 76 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 29.4 | 186.0 | 0.0 | 0.0 | 0.0 | 157.5 | 0.0 | n/a | n/a | 373 | 47 |
| Copper (mg) | 1.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | 3 | 0 |
| Cystine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.7 | 0.0 | n/a | n/a | 2 | 0 |
| Dietary Fiber (g) | 19.4 | 0.0 | 10.9 | 0.0 | 0.4 | 0.4 | 0.4 | 0.1 | 10.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | 2.7 | n/a | n/a | 45 | 6 |
| Folate (mcg) | 111.0 | 0.0 | 121.6 | 0.0 | 0.5 | 0.4 | 0.0 | 0.4 | 881.5 | 53.9 | 23.5 | 0.8 | 2.9 | 0.1 | 10.5 | 3.6 | n/a | n/a | 1,211 | 151 |
| Folate, DFE (mcg) | 111.0 | 0.0 | 121.6 | 0.0 | 0.5 | 0.4 | 0.0 | 0.4 | 881.5 | 53.9 | 23.5 | 0.8 | 2.9 | 0.1 | 10.5 | 3.6 | n/a | n/a | 1,211 | 151 |
| Folate, food (mcg) | 111.0 | 0.0 | 121.6 | 0.0 | 0.5 | 0.4 | 0.0 | 0.4 | 881.5 | 53.9 | 23.5 | 0.8 | 2.9 | 0.1 | 10.5 | 3.6 | n/a | n/a | 1,211 | 151 |
| Folic acid (mcg) | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | 8.3 | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 21.5 | n/a | n/a | 31 | 4 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 12.6 | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | 0.2 | n/a | 0.1 | 0.0 | n/a | 20.1 | n/a | n/a | 34 | 4 |
| Glutamic acid (g) | 9.0 | 0.0 | 1.7 | 0.0 | 0.1 | n/a | n/a | n/a | 1.6 | 5.0 | 0.8 | n/a | n/a | 0.0 | 7.9 | 0.1 | n/a | n/a | 26 | 3 |
| Glycine (g) | 2.2 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 0.6 | 0.2 | n/a | n/a | 0.0 | 2.6 | 0.1 | n/a | n/a | 6 | 1 |
| Histidine (g) | 1.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.6 | 0.2 | n/a | n/a | 0.0 | 1.6 | 0.1 | n/a | n/a | 4 | 0 |
| Hydroxyproline | 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 | n/a | 0 | 0 |
| Iron (mg) | 8.2 | 0.2 | 1.3 | 0.0 | 0.3 | 2.8 | 0.1 | 0.0 | 12.3 | 0.4 | 0.9 | 0.0 | 0.0 | 0.1 | 2.5 | 1.4 | n/a | n/a | 31 | 4 |
| Isoleucine (g) | 1.9 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.7 | 1.4 | 0.3 | n/a | n/a | 0.0 | 2.8 | 0.0 | n/a | n/a | 7 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 3.6 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | n/a | 1.0 | 2.6 | 0.5 | n/a | n/a | 0.0 | 3.9 | 0.1 | n/a | n/a | 12 | 2 |
| Lysine (g) | 1.7 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.8 | 2.3 | 0.5 | n/a | n/a | 0.0 | 4.5 | 0.1 | n/a | n/a | 10 | 1 |
| Magnesium (mg) | 793.7 | 0.0 | 64.0 | 0.1 | 4.2 | 15.4 | 3.0 | 1.1 | 359.0 | 83.3 | 6.0 | 0.9 | 0.9 | 1.0 | 44.1 | 23.2 | n/a | n/a | 1,400 | 175 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 20.8 | 0.0 | 0.8 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 4.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.2 | n/a | n/a | 27 | 3 |
| Methionine (g) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.8 | 0.2 | n/a | n/a | 0.0 | 1.5 | 0.0 | n/a | n/a | 4 | 0 |
| Monounsaturated Fat (g) | 5.9 | 19.7 | 0.1 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 2.1 | 1.8 | 0.0 | 0.0 | 0.0 | 5.3 | 0.0 | n/a | n/a | 36 | 4 |
| Niacin (mg) | 28.3 | 0.0 | 0.7 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 3.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 16.6 | 0.6 | n/a | n/a | 50 | 6 |
| Pantothenic acid (mg) | 8.3 | 0.0 | 0.8 | 0.0 | 0.1 | n/a | n/a | n/a | 0.3 | 2.9 | 0.8 | 0.0 | 0.0 | 0.0 | 2.0 | 0.1 | n/a | n/a | 15 | 2 |
| Phenylalanine (g) | 2.3 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 1.4 | 0.3 | n/a | n/a | 0.0 | 2.1 | 0.0 | n/a | n/a | 7 | 1 |
| Phosphorus (mg) | 1,848.2 | 0.0 | 185.6 | 0.0 | 25.6 | 21.0 | 3.7 | 1.2 | 222.7 | 705.6 | 99.0 | 0.7 | 1.2 | 0.9 | 403.2 | 73.2 | n/a | n/a | 3,592 | 449 |
| Phytosterols | n/a | 59.7 | 96.0 | 0.0 | n/a | 2.9 | 0.4 | 0.4 | 40.9 | n/a | n/a | 2.1 | n/a | 0.5 | n/a | n/a | n/a | n/a | 203 | 25 |
| Polyunsaturated Fat (g) | 5.8 | 2.8 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 0.2 | 1.0 | 0.0 | 0.0 | 0.0 | 3.2 | 0.0 | n/a | n/a | 14 | 2 |
| Potassium (mg) | 1,237.7 | 0.3 | 934.4 | 1.0 | 67.0 | 75.1 | 11.4 | 2.1 | 2,535.6 | 1,146.6 | 69.0 | 9.6 | 15.2 | 7.6 | 480.9 | 543.0 | n/a | n/a | 7,136 | 892 |
| Proline (g) | 2.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | 3.0 | 0.3 | n/a | n/a | 0.0 | 2.2 | 0.2 | n/a | n/a | 8 | 1 |
| Protein (g) | 44.1 | 0.0 | 7.0 | 0.0 | 1.1 | 0.7 | 0.1 | 0.0 | 13.0 | 25.7 | 6.3 | 0.1 | 0.1 | 0.1 | 52.5 | 2.2 | n/a | n/a | 153 | 19 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 68.6 | 80.0 | 0.0 | 0.0 | 0.0 | 25.2 | 0.0 | n/a | n/a | 174 | 22 |
| Riboflavin (mg) | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 1.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | n/a | 3 | 0 |
| Saturated Fat (g) | 3.2 | 3.7 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.3 | 4.9 | 1.6 | 0.0 | 0.0 | 0.0 | 3.8 | 0.0 | n/a | n/a | 18 | 2 |
| Selenium (mcg) | 129.9 | 0.0 | 3.2 | 0.0 | 2.4 | 0.2 | 0.2 | 0.0 | 4.5 | 16.2 | 15.4 | 0.0 | 0.0 | 0.0 | 51.7 | 0.4 | n/a | n/a | 224 | 28 |
| Serine (g) | 2.3 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | 1.6 | 0.5 | n/a | n/a | 0.0 | 1.8 | 0.1 | n/a | n/a | 7 | 1 |
| Sodium (mg) | 38.9 | 0.5 | 25.6 | 4,651.0 | 2.8 | 7.1 | 0.3 | 0.1 | 359.0 | 343.0 | 71.0 | 0.4 | 0.1 | 0.1 | 157.5 | 8.0 | n/a | n/a | 5,665 | 708 |
| Starch | 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 | n/a | n/a | 2.0 | n/a | n/a | 2 | 0 |
| Sucrose (g) | 4.7 | n/a | 6.3 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.3 | n/a | n/a | 12 | 1 |
| Sugar (g) | 4.7 | 0.0 | 27.1 | 0.0 | 0.2 | 0.1 | n/a | 0.2 | 1.9 | 34.5 | 0.2 | 0.3 | 0.4 | 0.0 | n/a | 42.9 | n/a | n/a | 112 | 14 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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) | 2.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 3 | 0 |
| Threonine (g) | 1.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 1.1 | 0.3 | n/a | n/a | 0.0 | 2.2 | 0.1 | n/a | n/a | 6 | 1 |
| Tocopherol, alpha (mg) | 6.7 | 3.9 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 9.2 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 21 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.8 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 16.2 | 27.0 | 0.6 | 0.0 | 0.1 | 0.9 | 0.2 | 0.2 | 1.8 | 7.6 | 4.8 | 0.0 | 0.0 | 0.0 | 13.9 | 0.3 | n/a | n/a | 74 | 9 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.6 | 0.0 | n/a | n/a | 2 | 0 |
| Tyrosine (g) | 1.7 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | 1.3 | 0.2 | n/a | n/a | 0.0 | 1.8 | 0.0 | n/a | n/a | 6 | 1 |
| Valine (g) | 2.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.7 | 2.1 | 0.4 | n/a | n/a | 0.0 | 2.6 | 0.1 | n/a | n/a | 9 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 12.8 | 0.0 | 1.5 | 53.3 | 0.0 | 0.6 | 42,609.1 | 249.9 | 270.0 | 3.0 | 0.9 | 3.1 | 86.1 | 0.0 | n/a | n/a | 43,290 | 5,411 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | 0.0 | 0.0 | 2,131.1 | 68.6 | 80.0 | 0.2 | 0.0 | 0.2 | 25.2 | 0.0 | n/a | n/a | 2,308 | 288 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | 0.4 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | n/a | 4 | 0 |
| Vitamin B-6 (mg) | 2.8 | 0.0 | 0.8 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.9 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | n/a | n/a | 6 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 47.4 | 0.0 | 5.2 | 0.3 | 0.2 | 0.0 | 127.7 | 3.9 | 0.0 | 7.7 | 5.7 | 0.0 | 0.0 | 1.7 | n/a | n/a | 200 | 25 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 41.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 46 | 6 |
| Water (g) | 57.6 | 0.0 | 570.3 | 0.0 | 9.8 | 0.3 | 0.1 | 0.0 | 415.3 | 416.8 | 38.1 | 4.9 | 13.6 | 0.1 | 141.6 | 11.2 | n/a | n/a | 1,680 | 210 |
| Zinc (mg) | 11.2 | 0.0 | 1.1 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 2.4 | 4.4 | 0.6 | 0.0 | 0.0 | 0.0 | 3.2 | 0.2 | n/a | n/a | 24 | 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.