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 (140g) bulgur |
3/4 teaspoon (5g) salt |
1 cup (237g) water |
2 medium (392g) zucchini |
2 (220g) sweet onions |
3 large (252g) portabella mushroom caps |
2 cups (298g) cherry tomatoes |
3 tablespoons (41g) extra virgin olive oil |
1/4 teaspoon (1g) fresh ground black pepper |
3 tablespoons (44g) fresh lemon juice |
1/2 cup (30g) fresh parsley |
1/2 cup (46g) of fresh mint |
1/4 cup (29g) walnuts |
Total | 1 serving | |
| Alanine (g) | 0.6 | 0.0 | n/a | 0.2 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.8 | 0.0 | n/a | 0.2 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.7 | 2 | 0 |
| Ash (g) | 2.1 | 4.5 | 0.2 | 2.3 | 0.8 | 2.1 | 1.5 | 0.0 | 0.0 | 0.1 | 0.7 | 0.9 | 0.5 | 16 | 2 |
| Aspartic acid (g) | 0.9 | 0.0 | n/a | 0.6 | 0.2 | 0.6 | 0.4 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.5 | 3 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 18.7 | 19 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 49.0 | 1.1 | 7.1 | 62.7 | 50.6 | 7.6 | 29.8 | 0.4 | 2.5 | 2.7 | 41.4 | 90.7 | 28.7 | 374 | 47 |
| Calories | 478.8 | 0.0 | 0.0 | 66.6 | 88.0 | 55.4 | 53.6 | 358.0 | 1.4 | 9.7 | 10.8 | 20.1 | 191.3 | 1,334 | 167 |
| Calories (kj) | 2,003.4 | 0.0 | 0.0 | 274.4 | 365.2 | 231.8 | 220.5 | 1,498.1 | 6.0 | 40.3 | 45.3 | 83.9 | 800.9 | 5,570 | 696 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | 5.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2.0 | 7 | 1 |
| Carbohydrates (g) | 106.2 | 0.0 | 0.0 | 12.2 | 20.5 | 9.8 | 11.6 | 0.0 | 0.4 | 3.1 | 1.9 | 3.8 | 4.0 | 173 | 22 |
| Cholesterol (mg) | 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 |
| Copper (mg) | 0.5 | 0.0 | 0.0 | 0.2 | 0.1 | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 2 | 0 |
| Cystine (g) | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 25.6 | 0.0 | 0.0 | 3.9 | 3.7 | 3.3 | 3.6 | 0.0 | 0.1 | 0.1 | 1.0 | 3.1 | 2.0 | 46 | 6 |
| Folate (mcg) | 37.8 | 0.0 | 0.0 | 94.1 | 41.8 | 70.6 | 44.7 | 0.0 | 0.1 | 8.8 | 45.6 | 47.9 | 28.7 | 420 | 53 |
| Folate, DFE (mcg) | 37.8 | 0.0 | 0.0 | 94.1 | 41.8 | 70.6 | 44.7 | 0.0 | 0.1 | 8.8 | 45.6 | 47.9 | 28.7 | 420 | 53 |
| Folate, food (mcg) | 37.8 | 0.0 | 0.0 | 94.1 | 41.8 | 70.6 | 44.7 | 0.0 | 0.1 | 8.8 | 45.6 | 47.9 | 28.7 | 420 | 53 |
| 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 |
| Fructose | n/a | n/a | n/a | 5.4 | 2.8 | 1.2 | 4.1 | n/a | 0.0 | 0.5 | n/a | n/a | 0.0 | 14 | 2 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 4.2 | 4.3 | 5.1 | 3.7 | n/a | 0.0 | 0.4 | n/a | n/a | 0.0 | 18 | 2 |
| Glutamic acid (g) | 5.4 | 0.0 | n/a | 0.5 | 0.6 | 0.8 | 1.3 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.8 | 10 | 1 |
| Glycine (g) | 0.7 | 0.0 | n/a | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 2 | 0 |
| Histidine (g) | 0.4 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 3.4 | 0.0 | 0.0 | 1.5 | 0.5 | 0.8 | 0.8 | 0.2 | 0.1 | 0.0 | 1.9 | 5.4 | 0.9 | 15 | 2 |
| Isoleucine (g) | 0.6 | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 1 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 1.2 | 0.0 | n/a | 0.3 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.3 | 2 | 0 |
| Lysine (g) | 0.5 | 0.0 | n/a | 0.3 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 1 | 0 |
| Magnesium (mg) | 229.6 | 0.0 | 2.4 | 70.6 | 22.0 | n/a | 32.8 | 0.0 | 1.0 | 2.7 | 15.0 | 28.7 | 46.2 | 451 | 56 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 4.3 | 0.0 | 0.0 | 0.7 | 0.3 | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 1.0 | 7 | 1 |
| Methionine (g) | 0.3 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Monounsaturated Fat (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 29.5 | 0.0 | 0.0 | 0.1 | 0.0 | 2.6 | 33 | 4 |
| Niacin (mg) | 7.2 | 0.0 | 0.0 | 1.8 | 0.3 | 11.3 | 1.8 | 0.0 | 0.0 | 0.0 | 0.4 | 0.4 | 0.3 | 23 | 3 |
| Pantothenic acid (mg) | 1.5 | 0.0 | 0.0 | 0.8 | 0.3 | 2.9 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 6 | 1 |
| Phenylalanine (g) | 0.8 | 0.0 | n/a | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 2 | 0 |
| Phosphorus (mg) | 420.0 | 0.0 | 0.0 | 149.0 | 63.8 | 272.2 | 71.5 | 0.0 | 0.9 | 3.5 | 17.4 | 27.4 | 101.2 | 1,127 | 141 |
| Phytosterols | n/a | 0.0 | n/a | n/a | 33.0 | n/a | 20.9 | 89.5 | 0.5 | n/a | 1.5 | 4.6 | 21.1 | 171 | 21 |
| Polyunsaturated Fat (g) | 0.8 | 0.0 | 0.0 | 0.4 | 0.0 | 0.3 | 0.2 | 4.3 | 0.0 | 0.0 | 0.0 | 0.2 | 13.8 | 20 | 2 |
| Potassium (mg) | 574.0 | 0.4 | 2.4 | 1,023.1 | 321.2 | 917.3 | 706.3 | 0.4 | 7.6 | 45.6 | 166.2 | 208.8 | 129.0 | 4,102 | 513 |
| Proline (g) | 1.8 | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 3 | 0 |
| Protein (g) | 17.2 | 0.0 | 0.0 | 4.7 | 2.4 | 5.3 | 2.6 | 0.0 | 0.1 | 0.2 | 0.9 | 1.5 | 4.5 | 39 | 5 |
| Retinol (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 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.4 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.3 | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | 0.1 | 5.6 | 0.0 | 0.0 | 0.0 | 0.1 | 1.8 | 9 | 1 |
| Selenium (mcg) | 3.2 | 0.0 | 0.0 | 0.8 | 1.1 | 46.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.4 | 54 | 7 |
| Serine (g) | 0.8 | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 2 | 0 |
| Sodium (mg) | 23.8 | 1,744.1 | 7.1 | 31.4 | 8.8 | 22.7 | 14.9 | 0.8 | 0.1 | 0.4 | 16.8 | 13.7 | 0.6 | 1,885 | 236 |
| Starch | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.2 | 2.2 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | 0.7 | 3 | 0 |
| Sugar (g) | 0.6 | 0.0 | 0.0 | 9.8 | 9.3 | 6.3 | 7.8 | 0.0 | 0.0 | 1.1 | 0.3 | n/a | 0.8 | 36 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Threonine (g) | 0.5 | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | 0.1 | 1.6 | 5.8 | 0.0 | 0.1 | 0.2 | n/a | 0.2 | 9 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 1 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.3 | 0.0 | n/a | 0.2 | n/a | 6.1 | 7 | 1 |
| Total Fat (g) | 1.9 | 0.0 | 0.0 | 1.3 | 0.2 | 0.9 | 0.6 | 40.5 | 0.0 | 0.1 | 0.2 | 0.3 | 19.1 | 65 | 8 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Valine (g) | 0.8 | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 2 | 0 |
| Vitamin A, IU (IU) | 12.6 | 0.0 | 0.0 | 784.0 | 4.4 | 0.0 | 2,482.3 | 0.0 | 3.1 | 2.7 | 2,527.2 | 1,848.6 | 5.9 | 7,671 | 959 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 39.2 | 0.0 | 0.0 | 125.2 | 0.0 | 0.2 | 0.0 | 126.3 | 92.6 | 0.3 | 384 | 48 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.0 | 0.0 | 0.6 | 0.3 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 70.2 | 16.3 | 0.0 | 40.8 | 0.0 | 0.0 | 17.1 | 39.9 | 6.1 | 0.4 | 191 | 24 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25 | 3 |
| Water (g) | 12.6 | 0.0 | 236.8 | 371.6 | 196.0 | 233.9 | 281.7 | 0.0 | 0.1 | 40.8 | 26.3 | 39.0 | 1.2 | 1,440 | 180 |
| Zinc (mg) | 2.7 | 0.0 | 0.0 | 1.3 | 0.4 | 1.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.3 | 0.5 | 0.9 | 8 | 1 |
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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