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 tablespoon (14g) olive oil |
1 (110g) onions |
1 large (89g) leeks |
1 (40g) celery |
1 (3g) garlic cloves |
6 cups (1,422g) water |
1 medium (213g) potatoes |
1 (0g) parsnips |
1 small (0g) kohlrabi |
5 1/2 ounces (167g) fresh peas |
2 small (236g) zucchini |
14 ounces (397g) cannellini beans |
3 1/2 ounces (99g) spinach leaves |
1 to taste (0g) salt and pepper |
1 large (4g) garlic cloves |
1/2 cup (21g) fresh basil leaves |
1 cup (100g) parmesan cheese |
4 tablespoons (54g) extra virgin olive oil |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.4 | 0.1 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 1.2 | 0.0 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.7 | 0.1 | 1.1 | 0.2 | n/a | 0.0 | 0.0 | 1.6 | 0.0 | 4 | 1 |
| Ash (g) | 0.0 | 0.4 | 0.9 | 0.3 | 0.0 | 1.4 | 2.3 | n/a | n/a | 1.5 | 1.4 | 6.5 | 1.7 | n/a | 0.1 | 0.3 | 8.0 | 0.0 | 25 | 4 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 1.0 | n/a | n/a | 0.8 | 0.3 | 2.6 | 0.2 | n/a | 0.0 | 0.1 | 2.7 | 0.0 | 8 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.1 | 25.3 | 52.5 | 16.0 | 5.4 | 42.7 | 25.6 | n/a | n/a | 41.9 | 37.8 | 134.9 | 98.2 | n/a | 6.5 | 37.5 | 1,109.0 | 0.5 | 1,634 | 272 |
| Calories | 119.3 | 44.0 | 54.3 | 6.4 | 4.5 | 0.0 | 164.0 | n/a | n/a | 135.7 | 40.1 | 333.4 | 22.8 | n/a | 5.4 | 4.9 | 431.0 | 477.4 | 1,843 | 307 |
| Calories (kj) | 499.4 | 182.6 | 227.0 | 26.8 | 18.7 | 0.0 | 683.7 | n/a | n/a | 567.7 | 165.2 | 1,401.0 | 96.3 | n/a | 22.4 | 19.9 | 1,805.0 | 1,997.5 | 7,713 | 1,286 |
| Carbohydrates (g) | 0.0 | 10.3 | 12.6 | 1.2 | 1.0 | 0.0 | 37.2 | n/a | n/a | 24.2 | 7.3 | 57.5 | 3.6 | n/a | 1.2 | 0.6 | 4.1 | 0.0 | 161 | 27 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 88.0 | 0.0 | 88 | 15 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.3 | 0.1 | 0.5 | 0.1 | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 1.6 | 0.6 | 0.1 | 0.0 | 4.7 | n/a | n/a | 8.5 | 2.4 | 21.0 | 2.2 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | 43 | 7 |
| Folate (mcg) | 0.0 | 20.9 | 57.0 | 14.4 | 0.1 | 0.0 | 34.1 | n/a | n/a | 108.9 | 56.6 | 142.9 | 192.5 | n/a | 0.1 | 14.4 | 10.0 | 0.0 | 652 | 109 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 57.0 | 14.4 | 0.1 | 0.0 | 34.1 | n/a | n/a | 108.9 | 56.6 | 142.9 | 192.5 | n/a | 0.1 | 14.4 | 10.0 | 0.0 | 652 | 109 |
| Folate, food (mcg) | 0.0 | 20.9 | 57.0 | 14.4 | 0.1 | 0.0 | 34.1 | n/a | n/a | 108.9 | 56.6 | 142.9 | 192.5 | n/a | 0.1 | 14.4 | 10.0 | 0.0 | 652 | 109 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 1.4 | n/a | 0.2 | n/a | n/a | 0.6 | n/a | n/a | 0.7 | 3.3 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.2 | n/a | 6 | 1 |
| Galactose | n/a | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.2 | n/a | 1 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | 0.2 | n/a | n/a | 0.7 | n/a | n/a | 0.2 | 2.5 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.2 | n/a | 6 | 1 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.7 | n/a | n/a | 1.2 | 0.3 | 3.3 | 0.3 | n/a | 0.0 | 0.1 | 8.7 | 0.0 | 15 | 3 |
| Glycine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.3 | 0.1 | 0.8 | 0.1 | n/a | 0.0 | 0.0 | 0.8 | 0.0 | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.6 | 0.1 | n/a | 0.0 | 0.0 | 1.1 | 0.0 | 2 | 0 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.2 | 1.9 | 0.1 | 0.1 | 0.0 | 1.7 | n/a | n/a | 2.5 | 0.9 | 4.6 | 2.7 | n/a | 0.1 | 0.7 | 0.9 | 0.3 | 17 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.3 | 0.1 | 1.0 | 0.1 | n/a | 0.0 | 0.0 | 2.0 | 0.0 | 4 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.5 | 0.2 | 1.8 | 0.2 | n/a | 0.0 | 0.0 | 3.7 | 0.0 | 7 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.5 | 0.2 | 1.5 | 0.2 | n/a | 0.0 | 0.0 | 3.0 | 0.0 | 6 | 1 |
| Magnesium (mg) | 0.0 | 11.0 | 24.9 | 4.4 | 0.8 | 14.2 | 49.0 | n/a | n/a | 55.3 | 42.5 | 107.2 | 78.4 | n/a | 0.9 | 13.6 | 38.0 | 0.0 | 440 | 73 |
| Maltose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.4 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | n/a | 0.7 | 0.4 | 0.7 | 0.9 | n/a | 0.1 | 0.2 | 0.1 | 0.0 | 4 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.1 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 1.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 1.5 | 0.0 | n/a | 0.0 | 0.0 | 8.4 | 39.4 | 59 | 10 |
| Niacin (mg) | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 2.2 | n/a | n/a | 3.5 | 1.1 | 1.6 | 0.7 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 10 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.2 | 0.5 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 3 | 0 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.3 | 0.1 | 1.2 | 0.1 | n/a | 0.0 | 0.0 | 2.1 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 0.0 | 31.9 | 31.2 | 9.6 | 4.6 | 0.0 | 121.4 | n/a | n/a | 180.9 | 89.7 | 357.2 | 48.6 | n/a | 5.5 | 11.9 | 729.0 | 0.0 | 1,621 | 270 |
| Phytosterols (mg) | 29.8 | 16.5 | n/a | 2.4 | n/a | n/a | 10.7 | n/a | n/a | n/a | n/a | n/a | 8.9 | n/a | n/a | n/a | n/a | 119.3 | 188 | 31 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.3 | 0.2 | 1.0 | 0.2 | n/a | 0.0 | 0.1 | 1.2 | 5.7 | 10 | 2 |
| Potassium (mg) | 0.1 | 160.6 | 160.2 | 104.0 | 12.0 | 14.2 | 896.7 | n/a | n/a | 408.6 | 616.0 | 940.6 | 553.7 | n/a | 14.4 | 62.5 | 125.0 | 0.5 | 4,069 | 678 |
| Proline (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.3 | 0.1 | 1.2 | 0.1 | n/a | 0.0 | 0.0 | 4.6 | 0.0 | 7 | 1 |
| Protein (g) | 0.0 | 1.2 | 1.3 | 0.3 | 0.2 | 0.0 | 4.3 | n/a | n/a | 9.1 | 2.9 | 20.7 | 2.8 | n/a | 0.2 | 0.7 | 38.5 | 0.0 | 82 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 223.0 | 0.0 | 223 | 37 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.2 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.2 | 0.6 | 0.1 | n/a | 0.0 | 0.0 | 17.3 | 7.5 | 28 | 5 |
| Selenium (mcg) | 0.0 | 0.6 | 0.9 | 0.2 | 0.4 | 0.0 | 0.6 | n/a | n/a | 3.0 | 0.5 | 3.6 | 1.0 | n/a | 0.5 | 0.1 | 17.7 | 0.0 | 29 | 5 |
| Serine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.3 | 0.1 | 1.3 | 0.1 | n/a | 0.0 | 0.0 | 2.3 | 0.0 | 4 | 1 |
| Sodium (mg) | 0.3 | 4.4 | 17.8 | 32.0 | 0.5 | 42.7 | 12.8 | n/a | n/a | 8.4 | 18.9 | 1,174.8 | 78.4 | n/a | 0.6 | 0.8 | 1,529.0 | 1.1 | 2,922 | 487 |
| Starch | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 32.9 | n/a | n/a | n/a | 0.0 | 35.3 | n/a | n/a | n/a | n/a | n/a | n/a | 68 | 11 |
| Sucrose | n/a | 1.1 | n/a | 0.0 | n/a | n/a | 0.4 | n/a | n/a | 8.4 | 0.1 | 7.3 | 0.1 | n/a | n/a | 0.0 | 0.2 | n/a | 18 | 3 |
| Sugar (g) | 0.0 | 4.7 | 3.5 | 0.7 | 0.0 | 0.0 | 1.7 | n/a | n/a | 9.5 | 5.9 | 7.3 | 0.4 | n/a | 0.0 | 0.1 | 0.9 | 0.0 | 35 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.4 | 0.1 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.3 | 0.1 | 0.8 | 0.1 | n/a | 0.0 | 0.0 | 1.5 | 0.0 | 3 | 1 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.3 | 0.1 | 2.0 | n/a | 0.0 | 0.2 | 0.3 | 7.7 | 14 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1.6 | n/a | 2.7 | 0.2 | n/a | n/a | 0.0 | n/a | 0.4 | 5 | 1 |
| Total Fat (g) | 13.5 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.7 | 0.8 | 2.4 | 0.4 | n/a | 0.0 | 0.1 | 28.6 | 54.0 | 101 | 17 |
| 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 | n/a | 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 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 2.3 | 0.0 | 3 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.4 | 0.1 | 1.2 | 0.2 | n/a | 0.0 | 0.0 | 2.5 | 0.0 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 1,483.6 | 179.6 | 0.3 | 0.0 | 4.3 | n/a | n/a | 1,281.2 | 472.0 | 0.0 | 9,305.0 | n/a | 0.3 | 1,118.3 | 865.0 | 0.0 | 14,712 | 2,452 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 73.9 | 8.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 63.6 | 23.6 | 0.0 | 465.4 | n/a | 0.0 | 56.0 | 229.0 | 0.0 | 920 | 153 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.3 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.3 | 0.4 | 0.3 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 8.1 | 10.7 | 1.2 | 0.9 | 0.0 | 42.0 | n/a | n/a | 67.0 | 42.2 | 4.8 | 27.9 | n/a | 1.1 | 3.8 | 0.0 | 0.0 | 210 | 35 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 21.0 | 0.0 | 21 | 4 |
| Water (g) | 0.0 | 98.0 | 73.9 | 38.2 | 1.8 | 1,420.6 | 169.0 | n/a | n/a | 132.1 | 223.7 | 309.7 | 90.7 | n/a | 2.1 | 19.5 | 20.8 | 0.0 | 2,600 | 433 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.6 | n/a | n/a | 2.1 | 0.8 | 1.8 | 0.5 | n/a | 0.0 | 0.2 | 3.9 | 0.0 | 10 | 2 |
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.