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 cup (245g) natural yoghurt |
2 tablespoons (0g) tandoori paste |
16 ounces (457g) skinless salmon fillet |
1 clove (3g) garlic |
1/4 cup (57g) unsweetened coconut |
1 (301g) cucumbers |
2 tablespoons (27g) light olive oil |
1 to taste (0g) sweet paprika |
2 cups (370g) basmati rice |
1/2 teaspoon (0g) saffron threads |
1 small (0g) lemons, juice and zest of |
2 tablespoons (2g) cilantro |
Total | 1 serving | |
| Alanine (g) | 0.4 | n/a | 6.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1.7 | n/a | n/a | n/a | 8 | 2 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.3 | n/a | 5.9 | 0.0 | 0.6 | 0.1 | 0.0 | n/a | 2.2 | n/a | n/a | n/a | 9 | 2 |
| Ash (g) | 1.8 | n/a | 6.9 | 0.0 | 1.1 | 1.1 | 0.0 | n/a | 5.7 | 0.0 | n/a | 0.0 | 17 | 4 |
| Aspartic acid (g) | 0.7 | n/a | 11.8 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | 2.7 | n/a | n/a | n/a | 16 | 4 |
| Beta-sitosterol | 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 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 296.5 | n/a | 32.0 | 5.4 | 14.8 | 48.2 | 0.3 | n/a | 85.1 | 0.4 | n/a | 1.3 | 484 | 121 |
| Calories | 149.5 | n/a | 580.6 | 4.5 | 374.9 | 45.2 | 238.7 | n/a | 1,369.0 | 1.1 | n/a | 0.5 | 2,764 | 691 |
| Calories (kj) | 629.7 | n/a | 2,432.0 | 18.7 | 1,568.2 | 195.7 | 998.7 | n/a | 5,727.6 | 4.5 | n/a | 1.9 | 11,577 | 2,894 |
| Campesterol | 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 |
| Carbohydrates (g) | 11.4 | n/a | 0.0 | 1.0 | 13.4 | 10.9 | 0.0 | n/a | 285.8 | 0.2 | n/a | 0.1 | 323 | 81 |
| Cholesterol (mg) | 31.9 | n/a | 210.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 242 | 61 |
| Copper (mg) | 0.0 | n/a | 0.3 | 0.0 | 0.5 | 0.1 | 0.0 | n/a | 1.0 | 0.0 | n/a | 0.0 | 2 | 0 |
| Cystine (g) | 0.1 | n/a | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | n/a | 0.0 | 0.1 | 9.3 | 1.5 | 0.0 | n/a | 13.0 | 0.0 | n/a | 0.1 | 24 | 6 |
| Folate (mcg) | 17.2 | n/a | 18.3 | 0.1 | 5.1 | 21.1 | 0.0 | n/a | 74.0 | 0.3 | n/a | 1.2 | 137 | 34 |
| Folate, DFE (mcg) | 17.2 | n/a | 18.3 | 0.1 | 5.1 | 21.1 | 0.0 | n/a | 74.0 | 0.3 | n/a | 1.2 | 137 | 34 |
| Folate, food (mcg) | 17.2 | n/a | 18.3 | 0.1 | 5.1 | 21.1 | 0.0 | n/a | 74.0 | 0.3 | n/a | 1.2 | 137 | 34 |
| Folic acid (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | n/a | 2.6 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Glutamic acid (g) | 1.7 | n/a | 13.3 | 0.0 | 0.9 | 0.6 | 0.0 | n/a | 6.0 | n/a | n/a | n/a | 22 | 6 |
| Glycine (g) | 0.2 | n/a | 5.8 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1.4 | n/a | n/a | n/a | 8 | 2 |
| Histidine (g) | 0.2 | n/a | 2.5 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.7 | n/a | n/a | n/a | 4 | 1 |
| Iron (mg) | 0.1 | n/a | 1.7 | 0.1 | 1.9 | 0.8 | 0.2 | n/a | 5.4 | 0.0 | n/a | 0.0 | 10 | 3 |
| Isoleucine (g) | 0.5 | n/a | 4.4 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1.2 | n/a | n/a | n/a | 6 | 2 |
| Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.9 | n/a | 7.1 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 2.4 | n/a | n/a | n/a | 11 | 3 |
| Lysine (g) | 0.8 | n/a | 8.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1.1 | n/a | n/a | n/a | 10 | 3 |
| Magnesium (mg) | 29.4 | n/a | 123.4 | 0.8 | 51.1 | 39.1 | 0.0 | n/a | 529.1 | 0.9 | n/a | 0.5 | 774 | 194 |
| Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | n/a | 0.1 | 0.1 | 1.6 | 0.2 | 0.0 | n/a | 13.8 | 0.1 | n/a | 0.0 | 16 | 4 |
| Methionine (g) | 0.2 | n/a | 2.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.7 | n/a | n/a | n/a | 4 | 1 |
| Monounsaturated Fat (g) | 2.2 | n/a | 6.2 | 0.0 | 1.6 | 0.0 | 19.7 | n/a | 3.9 | 0.0 | n/a | 0.0 | 34 | 8 |
| Niacin (mg) | 0.2 | n/a | 36.5 | 0.0 | 0.3 | 0.3 | 0.0 | n/a | 18.8 | 0.0 | n/a | 0.0 | 56 | 14 |
| Pantothenic acid (mg) | 1.0 | n/a | 4.7 | 0.0 | 0.5 | 0.8 | 0.0 | n/a | 5.5 | n/a | n/a | 0.0 | 12 | 3 |
| Phenylalanine (g) | 0.5 | n/a | 3.9 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1.5 | n/a | n/a | n/a | 6 | 2 |
| Phosphorus (mg) | 232.8 | n/a | 1,193.1 | 4.6 | 117.0 | 72.2 | 0.0 | n/a | 1,232.1 | 0.9 | n/a | 1.0 | 2,854 | 713 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 42.1 | 59.7 | n/a | n/a | n/a | n/a | 0.1 | 102 | 25 |
| Polyunsaturated Fat (g) | 0.2 | n/a | 3.7 | 0.0 | 0.4 | 0.1 | 2.8 | n/a | 3.9 | 0.0 | n/a | 0.0 | 11 | 3 |
| Potassium (mg) | 379.8 | n/a | 1,673.1 | 12.0 | 308.4 | 442.5 | 0.3 | n/a | 825.1 | 6.0 | n/a | 10.4 | 3,658 | 914 |
| Proline (g) | 1.0 | n/a | 4.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 1.4 | n/a | n/a | n/a | 7 | 2 |
| Protein (g) | 8.5 | n/a | 93.7 | 0.2 | 3.9 | 2.0 | 0.0 | n/a | 29.4 | 0.0 | n/a | 0.0 | 138 | 34 |
| Retinol (mcg) | 66.2 | n/a | 160.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 226 | 57 |
| Riboflavin (mg) | 0.3 | n/a | 0.5 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.0 | 1 | 0 |
| Saturated Fat (g) | 5.1 | n/a | 3.7 | 0.0 | 32.5 | 0.1 | 3.7 | n/a | 2.2 | 0.0 | n/a | 0.0 | 47 | 12 |
| Selenium (mcg) | 5.4 | n/a | 143.5 | 0.4 | 10.5 | 0.9 | 0.0 | n/a | 86.6 | 0.0 | n/a | 0.0 | 247 | 62 |
| Serine (g) | 0.5 | n/a | 4.1 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1.5 | n/a | n/a | n/a | 6 | 2 |
| Sodium (mg) | 112.7 | n/a | 342.9 | 0.5 | 21.0 | 6.0 | 0.5 | n/a | 25.9 | 0.5 | n/a | 0.9 | 511 | 128 |
| Starch | n/a | n/a | n/a | n/a | n/a | 2.5 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 3.1 | n/a | n/a | n/a | 3 | 1 |
| Sugar (g) | 11.4 | n/a | 0.0 | 0.0 | 4.2 | 5.0 | 0.0 | n/a | 3.1 | n/a | n/a | 0.0 | 24 | 6 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.5 | 0.0 | n/a | 0.0 | 2 | 1 |
| Threonine (g) | 0.3 | n/a | 4.9 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 1.1 | n/a | n/a | n/a | 7 | 2 |
| Tocopherol, alpha (mg) | 0.1 | n/a | 1.8 | 0.0 | 0.2 | 0.1 | 3.9 | n/a | 4.4 | n/a | n/a | 0.1 | 11 | 3 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 8.0 | n/a | 20.1 | 0.0 | 36.7 | 0.3 | 27.0 | n/a | 10.8 | 0.0 | n/a | 0.0 | 103 | 26 |
| Trans-monoenoic Fat | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.4 | n/a | 3.4 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1.1 | n/a | n/a | n/a | 5 | 1 |
| Valine (g) | 0.7 | n/a | 5.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1.7 | n/a | n/a | n/a | 8 | 2 |
| Vitamin A, IU (IU) | 242.6 | n/a | 534.9 | 0.3 | 0.0 | 316.1 | 0.0 | n/a | 0.0 | 1.9 | n/a | 135.0 | 1,231 | 308 |
| Vitamin A, RAE (mcg) | 66.2 | n/a | 160.0 | 0.0 | 0.0 | 15.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | 6.7 | 248 | 62 |
| Vitamin B-12 (mcg) | 0.9 | n/a | 19.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 20 | 5 |
| Vitamin B-6 (mg) | 0.1 | n/a | 2.8 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1.9 | 0.0 | n/a | 0.0 | 5 | 1 |
| Vitamin C (mg) | 1.2 | n/a | 0.0 | 0.9 | 0.9 | 8.4 | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.5 | 12 | 3 |
| Vitamin D (IU) | 4.9 | n/a | 1,988.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1,993 | 498 |
| Water (g) | 215.4 | n/a | 345.2 | 1.8 | 1.7 | 286.6 | 0.0 | n/a | 38.4 | 0.0 | n/a | 1.8 | 891 | 223 |
| Zinc (mg) | 1.4 | n/a | 1.8 | 0.0 | 1.1 | 0.6 | 0.0 | n/a | 7.5 | 0.0 | n/a | 0.0 | 12 | 3 |
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