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    Nutritional Facts: A Little Bite of the Mediterranean

    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 1/2 cups (150g)
    parmesan cheese
    2 ounces (60g)
    feta cheese
    15 ounces (425g)
    chickpeas
    3 (9g)
    garlic cloves
    1 (3g)
    garlic cloves
    3 ounces (85g)
    lemon juice
    1/4 cup (60g)
    tahini
    3/4 teaspoon (5g)
    salt
    1/4 teaspoon (2g)
    salt
    1 (119g)
    red bell peppers
    4 ounces (123g)
    plain yogurt
    1/4 teaspoon (1g)
    cumin
    1/16 teaspoon (0g)
    cayenne
    2 tablespoons (8g)
    parsley
    Total 1 serving
    Alanine (g) 1.7 0.4 0.9 0.0 0.0 n/a 0.6 0.0 0.0 0.0 0.2 n/a n/a 0.0 4 0
    Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 2.4 0.3 2.0 0.1 0.0 n/a 1.6 0.0 0.0 0.0 0.1 n/a n/a 0.0 6 1
    Ash (g) 12.0 3.1 6.8 0.1 0.0 0.2 3.0 4.5 1.5 0.6 0.9 0.0 0.0 0.2 33 3
    Aspartic acid (g) 4.0 0.5 2.5 0.0 0.0 n/a 1.0 0.0 0.0 0.3 0.3 n/a n/a 0.0 9 1
    Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 1,663.5 296.8 136.1 16.3 5.4 5.1 252.0 1.1 0.4 8.3 148.2 4.9 0.2 10.5 2,549 255
    Calories 646.5 158.9 506.1 13.4 4.5 18.7 342.0 0.0 0.0 36.9 74.7 2.0 0.4 2.7 1,807 181
    Calories (kj) 2,707.5 664.1 2,113.6 56.1 18.7 77.4 1,431.0 0.0 0.0 153.5 314.8 8.2 1.5 11.5 7,558 756
    Carbohydrates (g) 6.1 2.5 96.2 3.0 1.0 5.9 15.7 0.0 0.0 7.2 5.7 0.2 0.1 0.5 144 14
    Cholesterol (mg) 132.0 53.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 15.9 0.0 0.0 0.0 202 20
    Copper (mg) 0.4 0.0 0.7 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2 0
    Cystine (g) 0.2 0.0 0.3 0.0 0.0 n/a 0.2 0.0 0.0 0.0 0.0 n/a n/a 0.0 1 0
    Dietary Fiber (g) 0.0 0.0 18.7 0.2 0.1 0.3 5.6 0.0 0.0 2.5 0.0 0.1 0.0 0.3 28 3
    Folate (mcg) 15.0 19.3 284.9 0.3 0.1 17.0 58.8 0.0 0.0 54.7 8.6 0.1 0.1 11.6 470 47
    Folate, DFE (mcg) 15.0 19.3 284.9 0.3 0.1 17.0 58.8 0.0 0.0 54.7 8.6 0.1 0.1 11.6 470 47
    Folate, food (mcg) 15.0 19.3 284.9 0.3 0.1 17.0 58.8 0.0 0.0 54.7 8.6 0.1 0.1 11.6 470 47
    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
    Fructose (g) 0.2 n/a n/a n/a n/a 0.9 n/a n/a n/a 2.7 n/a n/a n/a n/a 4 0
    Galactose (g) 0.2 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Glucose (dextrose) (g) 0.2 n/a n/a n/a n/a 0.8 n/a n/a n/a 2.3 n/a n/a n/a n/a 3 0
    Glutamic acid (g) 13.0 1.5 3.7 0.1 0.0 n/a 2.4 0.0 0.0 0.3 0.8 n/a n/a 0.0 22 2
    Glycine (g) 1.1 0.1 0.9 0.0 0.0 n/a 0.7 0.0 0.0 0.0 0.1 n/a n/a 0.0 3 0
    Histidine (g) 1.6 0.2 0.6 0.0 0.0 n/a 0.3 0.0 0.0 0.0 0.1 n/a n/a 0.0 3 0
    Iron (mg) 1.4 0.4 5.7 0.2 0.1 0.1 1.5 0.0 0.0 0.5 0.1 0.3 0.0 0.5 11 1
    Isoleucine (g) 3.0 0.5 0.9 0.0 0.0 n/a 0.5 0.0 0.0 0.0 0.2 n/a n/a 0.0 5 1
    Lactose (g) 0.2 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Leucine (g) 5.6 0.8 1.5 0.0 0.0 n/a 0.8 0.0 0.0 0.0 0.4 n/a n/a 0.0 9 1
    Lysine (g) 4.5 0.7 1.4 0.0 0.0 n/a 0.3 0.0 0.0 0.0 0.4 n/a n/a 0.0 7 1
    Magnesium (mg) 57.0 11.4 123.3 2.3 0.8 5.1 57.6 0.0 0.0 14.3 14.7 1.9 0.2 3.8 292 29
    Maltose (g) 0.2 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Manganese (mg) 0.1 0.0 2.6 0.2 0.1 0.0 0.9 0.0 0.0 0.1 0.0 0.0 0.0 0.0 4 0
    Methionine (g) 1.5 0.2 0.3 0.0 0.0 n/a 0.4 0.0 0.0 0.0 0.1 n/a n/a 0.0 3 0
    Monounsaturated Fat (g) 12.6 2.8 1.1 0.0 0.0 0.0 10.9 0.0 0.0 0.0 1.1 0.1 0.0 0.0 29 3
    Niacin (mg) 0.2 0.6 0.6 0.1 0.0 0.1 3.6 0.0 0.0 1.2 0.1 0.0 0.0 0.1 6 1
    Pantothenic acid (mg) 0.5 0.6 1.3 0.1 0.0 0.1 0.4 0.0 0.0 0.4 0.5 n/a n/a 0.0 4 0
    Phenylalanine (g) 3.1 0.4 1.1 0.0 0.0 n/a 0.6 0.0 0.0 0.1 0.2 n/a n/a 0.0 6 1
    Phosphorus (mg) 1,093.5 202.9 382.8 13.8 4.6 6.8 451.2 0.0 0.0 30.9 116.4 2.6 0.3 4.4 2,310 231
    Phytosterols n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.4 0.1 0.4 1 0
    Polyunsaturated Fat (g) 1.8 0.4 2.2 0.0 0.0 0.0 12.6 0.0 0.0 0.1 0.1 0.0 0.0 0.0 17 2
    Potassium (mg) 187.5 37.3 731.5 36.1 12.0 87.6 248.4 0.4 0.1 251.1 189.9 9.4 2.2 42.1 1,836 184
    Proline (g) 6.9 0.8 0.9 0.0 0.0 n/a 0.5 0.0 0.0 0.0 0.5 n/a n/a 0.0 10 1
    Protein (g) 57.7 8.6 21.1 0.6 0.2 0.3 10.7 0.0 0.0 1.2 4.3 0.1 0.0 0.2 105 10
    Retinol (mcg) 334.5 75.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 33.1 0.0 0.0 0.0 443 44
    Riboflavin (mg) 0.7 0.5 0.1 0.0 0.0 0.0 0.3 0.0 0.0 0.1 0.2 0.0 0.0 0.0 2 0
    Saturated Fat (g) 26.0 9.0 0.5 0.0 0.0 0.0 4.0 0.0 0.0 0.0 2.6 0.0 0.0 0.0 42 4
    Selenium (mcg) 26.6 9.0 11.9 1.3 0.4 0.1 n/a 0.0 0.0 0.1 2.7 0.0 0.0 0.0 52 5
    Serine (g) 3.4 0.7 1.1 0.0 0.0 n/a 0.6 0.0 0.0 0.1 0.3 n/a n/a 0.0 6 1
    Sodium (mg) 2,293.5 671.9 1,271.6 1.5 0.5 0.9 44.4 1,744.1 581.4 4.8 56.4 0.9 0.0 4.3 6,676 668
    Starch n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Sucrose (g) 0.2 n/a n/a n/a n/a 0.4 n/a n/a n/a 0.0 n/a n/a n/a n/a 1 0
    Sugar (g) 1.4 2.5 n/a 0.1 0.0 2.1 n/a 0.0 0.0 5.0 5.7 0.0 0.0 0.1 17 2
    Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.0 0.1 0.1 0.0 0.0 0.0 0.8 0.0 0.0 0.1 0.0 0.0 0.0 0.0 1 0
    Threonine (g) 2.2 0.4 0.8 0.0 0.0 n/a 0.4 0.0 0.0 0.0 0.2 n/a n/a 0.0 4 0
    Tocopherol, alpha (mg) 0.4 0.1 n/a 0.0 0.0 0.1 n/a 0.0 0.0 1.9 0.1 0.0 0.0 0.1 3 0
    Tocopherol, beta n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a 0.0 0 0
    Tocopherol, delta 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 0 0
    Tocopherol, gamma n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a n/a n/a 0.0 0 0
    Total Fat (g) 42.9 12.8 4.8 0.0 0.0 0.2 28.8 0.0 0.0 0.4 4.0 0.1 0.0 0.1 94 9
    Trans-monoenoic Fat 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 n/a 0 0
    TransFatty acids 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 n/a 0 0
    Tryptophan (g) 0.8 0.1 0.2 0.0 0.0 n/a 0.2 0.0 0.0 0.0 0.0 n/a n/a 0.0 1 0
    Tyrosine (g) 3.5 0.4 0.5 0.0 0.0 n/a 0.4 0.0 0.0 0.0 0.2 n/a n/a 0.0 5 1
    Valine (g) 3.8 0.6 0.9 0.0 0.0 n/a 0.6 0.0 0.0 0.0 0.4 n/a n/a 0.0 6 1
    Vitamin A, IU (IU) 1,297.5 254.1 89.3 0.8 0.3 5.1 40.2 0.0 0.0 3,725.9 121.3 6.7 46.4 640.2 6,228 623
    Vitamin A, RAE (mcg) 343.5 75.3 4.3 0.0 0.0 0.0 1.8 0.0 0.0 186.8 33.1 0.3 2.3 32.0 679 68
    Vitamin B-12 (mcg) 3.4 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.0 0.0 0.0 5 0
    Vitamin B-6 (mg) 0.1 0.3 2.0 0.1 0.0 0.0 0.1 0.0 0.0 0.3 0.0 0.0 0.0 0.0 3 0
    Vitamin C (mg) 0.0 0.0 16.2 2.8 0.9 32.9 0.0 0.0 0.0 152.0 0.6 0.0 0.1 10.1 216 22
    Vitamin D (IU) 31.5 9.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.5 0.0 0.0 0.0 44 4
    Water (g) 31.3 33.2 296.4 5.3 1.8 78.5 1.8 0.0 0.0 109.7 107.7 0.0 0.0 6.7 672 67
    Zinc (mg) 5.8 1.7 4.5 0.1 0.0 0.0 2.8 0.0 0.0 0.3 0.7 0.0 0.0 0.1 16 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.

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