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 (6g) mustard seeds |
1/4 cup (61g) unsweetened applesauce |
1 tablespoon (15g) plain nonfat yogurt |
3/4 cup (184g) plain nonfat yogurt |
5 tablespoons (0g) mango chutney |
2 3/4 teaspoons (6g) curry powder |
3/4 teaspoon (5g) salt |
1/4 teaspoon (0g) cayenne pepper |
1 lb (454g) lean ground turkey |
7 tablespoons (42g) green onion tops |
7 tablespoons (40g) of fresh mint |
1/4 cup (31g) tart green apples |
1 to taste (100g) vegetable oil cooking spray |
4 (0g) 5-inch pitas |
1 to taste (0g) lettuce |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | 5.5 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 6 | 2 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.1 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | n/a | 6.5 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 7 | 2 |
| Ash (g) | 0.3 | 0.1 | 0.2 | 2.2 | n/a | 0.3 | 4.5 | 0.0 | 4.5 | 0.3 | 0.8 | 0.1 | n/a | n/a | n/a | 13 | 3 |
| Aspartic acid (g) | 0.2 | 0.0 | 0.1 | 0.8 | n/a | n/a | 0.0 | n/a | 8.6 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 10 | 2 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 16.8 | 2.4 | 30.5 | 365.7 | n/a | 26.3 | 1.1 | 0.7 | 86.2 | 30.2 | 79.4 | 1.9 | n/a | n/a | n/a | 641 | 160 |
| Calories | 32.0 | 25.6 | 8.6 | 102.9 | n/a | 17.9 | 0.0 | 1.4 | 671.3 | 13.4 | 17.6 | 16.3 | n/a | n/a | n/a | 907 | 227 |
| Calories (kj) | 133.9 | 107.4 | 35.7 | 428.1 | n/a | 74.8 | 0.0 | 6.0 | 2,803.2 | 56.7 | 73.4 | 68.1 | n/a | n/a | n/a | 3,787 | 947 |
| Carbohydrates (g) | 1.8 | 6.9 | 1.2 | 14.1 | n/a | 3.2 | 0.0 | 0.3 | 0.0 | 3.1 | 3.4 | 4.3 | n/a | n/a | n/a | 38 | 10 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.3 | 3.7 | n/a | 0.0 | 0.0 | 0.0 | 313.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 317 | 79 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.9 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.8 | 0.7 | 0.0 | 0.0 | n/a | 1.8 | 0.0 | 0.1 | 0.0 | 1.1 | 2.7 | 0.8 | n/a | n/a | n/a | 8 | 2 |
| Folate (mcg) | 10.2 | 1.8 | 1.8 | 22.1 | n/a | 8.5 | 0.0 | 0.5 | 31.8 | 26.9 | 41.9 | 0.9 | n/a | n/a | n/a | 146 | 37 |
| Folate, DFE (mcg) | 10.2 | 1.8 | 1.8 | 22.1 | n/a | 8.5 | 0.0 | 0.5 | 31.8 | 26.9 | 41.9 | 0.9 | n/a | n/a | n/a | 146 | 37 |
| Folate, food (mcg) | 10.2 | 1.8 | 1.8 | 22.1 | n/a | 8.5 | 0.0 | 0.5 | 31.8 | 26.9 | 41.9 | 0.9 | n/a | n/a | n/a | 146 | 37 |
| 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Fructose (g) | 0.0 | 3.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.8 | n/a | n/a | n/a | 5 | 1 |
| Galactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.2 | 1.4 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | 2 | 1 |
| Glutamic acid (g) | 0.3 | 0.0 | 0.2 | 2.1 | n/a | n/a | 0.0 | n/a | 14.3 | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 17 | 4 |
| Glycine (g) | 0.1 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | n/a | 4.9 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | n/a | 2.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Hydroxyproline (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Iron (mg) | 0.6 | 0.1 | 0.0 | 0.2 | n/a | 1.6 | 0.0 | 0.0 | 4.9 | 0.6 | 4.7 | 0.0 | n/a | n/a | n/a | 13 | 3 |
| Isoleucine (g) | 0.1 | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.0 | n/a | 4.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Lactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.1 | 0.0 | 0.1 | 1.1 | n/a | n/a | 0.0 | n/a | 7.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 9 | 2 |
| Lysine (g) | 0.1 | 0.0 | 0.1 | 0.9 | n/a | n/a | 0.0 | n/a | 8.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 9 | 2 |
| Magnesium (mg) | 23.3 | 1.8 | 2.9 | 34.9 | n/a | 14.0 | 0.0 | 0.7 | 104.3 | 8.4 | 25.1 | 1.6 | n/a | n/a | n/a | 217 | 54 |
| Maltose (g) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | n/a | 2.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Monounsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 12.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 14 | 3 |
| Niacin (mg) | 0.3 | 0.1 | 0.0 | 0.2 | n/a | 0.2 | 0.0 | 0.0 | 30.5 | 0.2 | 0.4 | 0.0 | n/a | n/a | n/a | 32 | 8 |
| Pantothenic acid (mg) | 0.1 | 0.0 | 0.1 | 1.2 | n/a | n/a | 0.0 | n/a | 4.5 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 6 | 2 |
| Phenylalanine (g) | 0.1 | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.0 | n/a | 3.5 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Phosphorus (mg) | 52.2 | 3.1 | 24.0 | 288.5 | n/a | 19.2 | 0.0 | 1.3 | 907.2 | 15.5 | 23.9 | 3.4 | n/a | n/a | n/a | 1,338 | 335 |
| Phytosterols (mg) | 7.4 | n/a | n/a | n/a | n/a | 4.0 | 0.0 | 0.4 | n/a | n/a | 4.0 | 3.8 | n/a | n/a | n/a | 20 | 5 |
| Polyunsaturated Fat (g) | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 10.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 11 | 3 |
| Potassium (mg) | 46.5 | 45.1 | 39.0 | 468.6 | n/a | 84.9 | 0.4 | 9.1 | 1,075.0 | 115.9 | 182.7 | 33.4 | n/a | n/a | n/a | 2,101 | 525 |
| Proline (g) | 0.2 | 0.0 | 0.1 | 1.2 | n/a | n/a | 0.0 | n/a | 3.9 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Protein (g) | 1.6 | 0.1 | 0.9 | 10.5 | n/a | 0.7 | 0.0 | 0.1 | 89.2 | 0.8 | 1.3 | 0.1 | n/a | n/a | n/a | 105 | 26 |
| Retinol (mcg) | 0.0 | 0.0 | 0.3 | 3.7 | n/a | 0.0 | 0.0 | 0.0 | 90.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 95 | 24 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 9.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 10 | 2 |
| Selenium (mcg) | 13.1 | 0.2 | 0.6 | 6.6 | n/a | 0.9 | 0.0 | 0.0 | 99.3 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 121 | 30 |
| Serine (g) | 0.0 | 0.0 | 0.1 | 0.7 | n/a | n/a | 0.0 | n/a | 3.8 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Sodium (mg) | 0.8 | 1.2 | 11.8 | 141.5 | n/a | 2.9 | 1,744.1 | 0.1 | 263.1 | 6.7 | 12.0 | 0.3 | n/a | n/a | n/a | 2,185 | 546 |
| Starch | 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 | n/a | 0 | 0 |
| Sucrose (g) | 0.2 | 0.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 0.4 | 5.7 | 1.2 | 14.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 3.2 | n/a | n/a | n/a | 26 | 6 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.1 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | n/a | 4.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 1.2 | 0.0 | 0.1 | 0.4 | 0.2 | n/a | 0.1 | n/a | n/a | n/a | 2 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.2 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Total Fat (g) | 2.3 | 0.1 | 0.0 | 0.3 | n/a | 0.8 | 0.0 | 0.1 | 34.7 | 0.1 | 0.3 | 0.1 | n/a | n/a | n/a | 39 | 10 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 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 | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | 3.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Valine (g) | 0.1 | 0.0 | 0.1 | 0.9 | n/a | n/a | 0.0 | n/a | 4.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Vitamin A, IU (IU) | 2.0 | 17.7 | 1.1 | 12.9 | n/a | 54.2 | 0.0 | 187.2 | 299.4 | 418.7 | 1,617.5 | 16.9 | n/a | n/a | n/a | 2,628 | 657 |
| Vitamin A, RAE (mcg) | 0.1 | 0.6 | 0.3 | 3.7 | n/a | 2.7 | 0.0 | 9.4 | 90.7 | 21.0 | 81.0 | 0.9 | n/a | n/a | n/a | 210 | 53 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.1 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 4.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 2.6 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Vitamin C (mg) | 0.4 | 12.9 | 0.1 | 1.7 | n/a | 0.6 | 0.0 | 0.3 | 0.0 | 7.9 | 5.3 | 1.4 | n/a | n/a | n/a | 31 | 8 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 63.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 64 | 16 |
| Water (g) | 0.3 | 53.8 | 13.1 | 156.6 | n/a | 0.5 | 0.0 | 0.0 | 328.2 | 37.7 | 34.1 | 26.7 | n/a | n/a | n/a | 651 | 163 |
| Zinc (mg) | 0.4 | 0.0 | 0.1 | 1.8 | n/a | 0.2 | 0.0 | 0.0 | 10.7 | 0.2 | 0.4 | 0.0 | n/a | n/a | n/a | 14 | 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.