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 cup (182g) bulgur wheat |
2 cups (120g) fresh parsley |
1/2 cup (46g) of fresh mint |
1 cup (104g) cucumbers |
1 cup (149g) bell peppers |
4 medium (492g) tomatoes |
1/2 cup (50g) green onions |
1/2 cup (0g) nasturtium leaves |
1/2 cup (122g) fresh lemon juice |
1/2 cup (108g) virgin olive oil |
2 teaspoons (4g) allspice |
6 whole (0g) fresh edible flowers |
1/2 cup (75g) feta cheese |
1/2 cup (120g) chickpeas |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.5 | 0.3 | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.4 | 0.6 | 2 | 0 |
| Ash (g) | 0.6 | 2.6 | 0.9 | 0.4 | 0.6 | 2.5 | 0.4 | n/a | 0.3 | 0.0 | 0.2 | n/a | 3.9 | 1.9 | 14 | 0 |
| Aspartic acid (g) | 0.3 | 0.4 | 0.2 | 0.0 | 0.3 | 0.7 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.6 | 0.7 | 3 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 18.2 | 165.6 | 90.7 | 16.6 | 14.9 | 49.2 | 36.0 | n/a | 7.3 | 1.1 | 26.6 | n/a | 369.8 | 38.4 | 834 | 0 |
| Calories | 151.1 | 43.2 | 20.1 | 15.6 | 29.8 | 88.6 | 16.0 | n/a | 26.8 | 954.7 | 10.6 | n/a | 198.0 | 142.8 | 1,697 | 0 |
| Calories (kj) | 631.5 | 181.2 | 83.9 | 67.6 | 125.2 | 364.1 | 67.5 | n/a | 111.0 | 3,994.9 | 44.2 | n/a | 827.3 | 596.4 | 7,095 | 0 |
| Carbohydrates (g) | 33.8 | 7.6 | 3.8 | 3.8 | 6.9 | 19.1 | 3.7 | n/a | 8.4 | 0.0 | 2.9 | n/a | 3.1 | 27.1 | 120 | 0 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 66.8 | 0.0 | 67 | 0 |
| Copper (mg) | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 1 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.1 | 0 | 0 |
| Dietary Fiber (g) | 8.2 | 4.0 | 3.1 | 0.5 | 2.5 | 5.9 | 1.3 | n/a | 0.4 | 0.0 | 0.9 | n/a | 0.0 | 5.3 | 32 | 0 |
| Folate (mcg) | 32.8 | 182.4 | 47.9 | 7.3 | 14.9 | 73.8 | 32.0 | n/a | 24.4 | 0.0 | 1.4 | n/a | 24.0 | 80.4 | 521 | 0 |
| Folate, DFE (mcg) | 32.8 | 182.4 | 47.9 | 7.3 | 14.9 | 73.8 | 32.0 | n/a | 24.4 | 0.0 | 1.4 | n/a | 24.0 | 80.4 | 521 | 0 |
| Folate, food (mcg) | 32.8 | 182.4 | 47.9 | 7.3 | 14.9 | 73.8 | 32.0 | n/a | 24.4 | 0.0 | 1.4 | n/a | 24.0 | 80.4 | 521 | 0 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | 0.9 | 1.7 | 6.7 | n/a | n/a | 1.3 | n/a | n/a | n/a | n/a | n/a | 11 | 0 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.8 | 1.7 | 6.2 | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | 10 | 0 |
| Glutamic acid (g) | 1.8 | 0.3 | 0.2 | 0.2 | 0.3 | 2.1 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 1.8 | 1.0 | 8 | 0 |
| Glycine (g) | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.2 | 1 | 0 |
| Histidine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 0.2 | 1 | 0 |
| Iron (mg) | 1.7 | 7.4 | 5.4 | 0.3 | 0.5 | 1.3 | 0.7 | n/a | 0.1 | 0.6 | 0.3 | n/a | 0.5 | 1.6 | 21 | 0 |
| Isoleucine (g) | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.6 | 0.3 | 1 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.4 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 1.0 | 0.4 | 2 | 0 |
| Lysine (g) | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.9 | 0.4 | 2 | 0 |
| Magnesium (mg) | 58.2 | 60.0 | 28.7 | 13.5 | 14.9 | 54.1 | 10.0 | n/a | 7.3 | 0.0 | 5.4 | n/a | 14.3 | 34.8 | 301 | 0 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.1 | 0.2 | 0.5 | 0.1 | 0.2 | 0.6 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.7 | 4 | 0 |
| Methionine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 0.1 | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 78.8 | 0.0 | n/a | 3.5 | 0.3 | 83 | 0 |
| Niacin (mg) | 1.8 | 1.6 | 0.4 | 0.1 | 0.7 | 2.9 | 0.3 | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.7 | 0.2 | 9 | 0 |
| Pantothenic acid (mg) | 0.6 | 0.5 | 0.1 | 0.3 | 0.1 | 0.4 | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | 0.7 | 0.4 | 3 | 0 |
| Phenylalanine (g) | 0.3 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.5 | 0.3 | 2 | 0 |
| Phosphorus (mg) | 72.8 | 69.6 | 27.4 | 25.0 | 29.8 | 118.1 | 18.5 | n/a | 9.8 | 0.0 | 4.5 | n/a | 252.8 | 108.0 | 736 | 0 |
| Phytosterols | n/a | 6.0 | 4.6 | 14.6 | 13.4 | 34.4 | n/a | n/a | n/a | 238.7 | 2.5 | n/a | n/a | n/a | 314 | 0 |
| Polyunsaturated Fat (g) | 0.2 | 0.1 | 0.2 | 0.0 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 11.4 | 0.1 | n/a | 0.4 | 0.6 | 14 | 0 |
| Potassium (mg) | 123.8 | 664.8 | 208.8 | 152.9 | 260.8 | 1,166.0 | 138.0 | n/a | 125.7 | 1.1 | 42.0 | n/a | 46.5 | 206.4 | 3,137 | 0 |
| Proline (g) | 0.6 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 1.0 | 0.2 | 2 | 0 |
| Protein (g) | 5.6 | 3.6 | 1.5 | 0.7 | 1.3 | 4.3 | 0.9 | n/a | 0.4 | 0.0 | 0.2 | n/a | 10.7 | 5.9 | 35 | 0 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 93.8 | 0.0 | 94 | 0 |
| Riboflavin (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 14.9 | 0.1 | n/a | 11.2 | 0.1 | 27 | 0 |
| Selenium (mcg) | 1.1 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | 0.1 | n/a | 11.3 | 3.4 | 17 | 0 |
| Serine (g) | 0.3 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.9 | 0.3 | 2 | 0 |
| Sodium (mg) | 9.1 | 67.2 | 13.7 | 2.1 | 4.5 | 24.6 | 8.0 | n/a | 1.2 | 2.2 | 3.1 | n/a | 837.0 | 358.8 | 1,331 | 0 |
| Starch | n/a | n/a | n/a | 0.9 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.2 | 1.0 | n/a | 1.7 | 3.6 | 12.9 | 1.2 | n/a | 3.1 | 0.0 | n/a | n/a | 3.1 | n/a | 27 | 0 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Threonine (g) | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.5 | 0.2 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.9 | n/a | 0.0 | 0.6 | 2.7 | 0.3 | n/a | 0.2 | 15.5 | n/a | n/a | 0.1 | n/a | 20 | 0 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.6 | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | n/a | 2 | 0 |
| Total Fat (g) | 0.4 | 0.9 | 0.3 | 0.1 | 0.3 | 1.0 | 0.1 | n/a | 0.3 | 108.0 | 0.3 | n/a | 16.0 | 1.4 | 129 | 0 |
| Trans-monoenoic Fat | 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 | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 0.1 | 0 | 0 |
| Tyrosine (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.5 | 0.1 | 1 | 0 |
| Valine (g) | 0.3 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.8 | 0.2 | 2 | 0 |
| Vitamin A, IU (IU) | 3.6 | 10,108.8 | 1,848.6 | 109.2 | 551.3 | 4,098.4 | 498.5 | n/a | 7.3 | 0.0 | 21.7 | n/a | 316.5 | 25.2 | 17,589 | 0 |
| Vitamin A, RAE (mcg) | 0.0 | 505.2 | 92.6 | 5.2 | 26.8 | 206.6 | 25.0 | n/a | 0.0 | 0.0 | 1.1 | n/a | 93.8 | 1.2 | 957 | 0 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.3 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.1 | 0.1 | 0.0 | 0.3 | 0.4 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.6 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 159.6 | 6.1 | 2.9 | 119.8 | 67.4 | 9.4 | n/a | 47.2 | 0.0 | 1.6 | n/a | 0.0 | 4.6 | 419 | 0 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 12.0 | 0.0 | 12 | 0 |
| Water (g) | 141.5 | 105.3 | 39.0 | 99.0 | 139.9 | 465.0 | 44.9 | n/a | 112.6 | 0.0 | 0.3 | n/a | 41.4 | 83.6 | 1,273 | 0 |
| Zinc (mg) | 1.0 | 1.3 | 0.5 | 0.2 | 0.2 | 0.8 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | n/a | 2.2 | 1.3 | 8 | 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.