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Nutritional Facts: Easy Starter(And Healthy)

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 (240g)
chickpeas
2 tablespoons (30g)
tahini
2 tablespoons (31g)
lemon juice
1/2 (55g)
onions
2 (6g)
garlic cloves
1 tablespoon (14g)
olive oil
3 medium (369g)
tomatoes
2 (238g)
green peppers
8 (35g)
olives
1 to taste (0g)
paprika
2 (120g)
pita bread
2 tablespoons (8g)
parsley
Total 1 serving
Alanine (g) 0.5 0.3 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.4 0.0 1 0
Alcohol n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 1.1 0.8 n/a 0.1 0.0 0.0 0.1 0.1 0.0 n/a 0.4 0.0 3 1
Ash (g) 3.9 1.5 0.1 0.2 0.1 0.0 1.8 1.0 0.8 n/a 2.3 0.2 12 3
Aspartic acid (g) 1.4 0.5 n/a 0.1 0.0 0.0 0.5 0.5 0.0 n/a 0.5 0.0 4 1
Caffeine n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 76.8 126.0 1.8 12.7 10.9 0.1 36.9 23.8 31.0 n/a 103.2 10.5 434 108
Calories 285.6 171.0 6.7 22.0 8.9 119.3 66.4 47.6 40.5 n/a 330.0 2.7 1,101 275
Calories (kj) 1,192.8 715.5 27.8 91.3 37.4 499.4 273.1 199.9 169.3 n/a 1,381.2 11.5 4,599 1,150
Carbohydrates (g) 54.3 7.9 2.1 5.1 2.0 0.0 14.4 11.0 2.2 n/a 66.8 0.5 166 42
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Copper (mg) 0.4 0.5 0.0 0.0 0.0 0.0 0.2 0.2 0.1 n/a 0.2 0.0 2 0
Cystine (g) 0.2 0.1 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.2 0.0 1 0
Dietary Fiber (g) 10.6 2.8 0.1 0.9 0.1 0.0 4.4 4.0 1.1 n/a 2.6 0.3 27 7
Folate (mcg) 160.8 29.4 6.1 10.5 0.2 0.0 55.4 23.8 0.0 n/a 128.4 11.6 426 107
Folate, DFE (mcg) 160.8 29.4 6.1 10.5 0.2 0.0 55.4 23.8 0.0 n/a 198.0 11.6 496 124
Folate, food (mcg) 160.8 29.4 6.1 10.5 0.2 0.0 55.4 23.8 0.0 n/a 28.8 11.6 326 82
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 99.6 0.0 100 25
Fructose n/a n/a 0.3 0.7 n/a n/a 5.1 2.7 n/a n/a n/a n/a 9 2
Galactose n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 0.3 1.1 n/a n/a 4.6 2.8 n/a n/a n/a n/a 9 2
Glutamic acid (g) 2.1 1.2 n/a 0.1 0.0 0.0 1.6 0.5 0.0 n/a 3.6 0.0 9 2
Glycine (g) 0.5 0.4 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.4 0.0 1 0
Histidine (g) 0.3 0.2 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 0.2 0.0 1 0
Iron (mg) 3.2 0.8 0.0 0.1 0.1 0.1 1.0 0.8 1.2 n/a 3.1 0.5 11 3
Isoleucine (g) 0.5 0.2 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.4 0.0 1 0
Lactose n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 0.8 0.4 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.8 0.0 2 1
Lysine (g) 0.8 0.2 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.3 0.0 1 0
Magnesium (mg) 69.6 28.8 1.8 5.5 1.5 0.0 40.6 23.8 1.4 n/a 31.2 3.8 208 52
Maltose n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 1.4 0.4 0.0 0.1 0.1 0.0 0.4 0.3 0.0 n/a 0.6 0.0 3 1
Methionine (g) 0.2 0.2 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.2 0.0 1 0
Monounsaturated Fat (g) 0.6 5.4 0.0 0.0 0.0 9.8 0.1 0.0 2.8 n/a 0.1 0.0 19 5
Niacin (mg) 0.3 1.8 0.0 0.1 0.0 0.0 2.2 1.1 0.0 n/a 5.6 0.1 11 3
Pantothenic acid (mg) 0.7 0.2 0.0 0.1 0.0 0.0 0.3 0.2 0.0 n/a 0.5 0.0 2 1
Phenylalanine (g) 0.6 0.3 n/a 0.0 0.0 0.0 0.1 0.2 0.0 n/a 0.5 0.0 2 0
Phosphorus (mg) 216.0 225.6 2.4 16.0 9.2 0.0 88.6 47.6 1.1 n/a 116.4 4.4 727 182
Phytosterols n/a n/a n/a 8.3 n/a 29.8 25.8 21.4 n/a n/a n/a 0.4 86 21
Polyunsaturated Fat (g) 1.2 6.3 0.0 0.0 0.0 1.4 0.3 0.1 0.3 n/a 0.6 0.0 10 3
Potassium (mg) 412.8 124.2 31.4 80.3 24.1 0.1 874.5 416.5 2.8 n/a 144.0 42.1 2,153 538
Proline (g) 0.5 0.2 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 1.2 0.0 2 1
Protein (g) 11.9 5.3 0.1 0.6 0.4 0.0 3.2 2.0 0.3 n/a 10.9 0.2 35 9
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Riboflavin (mg) 0.1 0.2 0.0 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.4 0.0 1 0
Saturated Fat (g) 0.3 2.0 0.0 0.0 0.0 1.9 0.1 0.1 0.5 n/a 0.2 0.0 5 1
Selenium (mcg) 6.7 n/a 0.0 0.3 0.9 0.0 0.0 0.0 0.3 n/a 32.5 0.0 41 10
Serine (g) 0.6 0.3 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.5 0.0 2 0
Sodium (mg) 717.6 22.2 0.3 2.2 1.0 0.3 18.5 7.1 258.7 n/a 643.2 4.3 1,675 419
Starch n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Sucrose n/a n/a 0.1 0.5 n/a n/a 0.0 0.3 n/a n/a n/a n/a 1 0
Sugar n/a n/a 0.8 2.3 0.1 0.0 9.7 5.7 0.0 n/a 1.6 0.1 20 5
Theobromine n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.1 0.4 0.0 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.7 0.0 1 0
Threonine (g) 0.4 0.2 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.3 0.0 1 0
Tocopherol, alpha n/a n/a 0.0 0.0 0.0 1.9 2.0 0.9 0.6 n/a 0.4 0.1 6 1
Tocopherol, beta n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
Tocopherol, delta n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
Tocopherol, gamma n/a n/a n/a 0.0 n/a 0.1 0.4 0.0 0.0 n/a n/a 0.0 1 0
Total Fat (g) 2.7 14.4 0.1 0.1 0.0 13.5 0.7 0.4 3.8 n/a 1.4 0.1 37 9
Trans-monoenoic Fat n/a n/a 0.0 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 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.1 0.1 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.0 0 0
Tyrosine (g) 0.3 0.2 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 0.3 0.0 1 0
Valine (g) 0.5 0.3 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.5 0.0 1 0
Vitamin A, IU (IU) 50.4 20.1 1.8 1.1 0.5 0.0 3,073.8 880.6 141.9 n/a 0.0 640.2 4,810 1,203
Vitamin A, RAE (mcg) 2.4 0.9 0.0 0.0 0.0 0.0 155.0 42.8 7.0 n/a 0.0 32.0 240 60
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 1.1 0.0 0.0 0.1 0.1 0.0 0.3 0.5 0.0 n/a 0.0 0.0 2 1
Vitamin C (mg) 9.1 0.0 11.8 4.1 1.9 0.0 50.6 191.4 0.3 n/a 0.0 10.1 279 70
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Water (g) 167.3 0.9 28.2 49.0 3.5 0.0 348.8 223.5 28.2 n/a 38.5 6.7 894 224
Zinc (mg) 2.5 1.4 0.0 0.1 0.1 0.0 0.6 0.3 0.1 n/a 1.0 0.1 6 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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