You are in: Home /
Lost? Site Map

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.

Return to A Little Bite of the Mediterranean.