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.
|
3/4 cup (105g) bulgur |
3/4 cup (178g) boiling water |
1 1/2 tablespoons (20g) vegetable oil |
2 cups (320g) onions |
4 (12g) garlic cloves |
6 cups (744g) zucchini |
1/2 teaspoon (1g) dried oregano |
1/2 teaspoon (0g) dried basil |
1/2 teaspoon (0g) dried marjoram |
1/8 teaspoon (0g) black pepper |
2 (100g) eggs |
1 cup (150g) feta cheese |
1 cup (210g) cottage cheese |
1/2 cup (30g) fresh parsley |
2 tablespoons (32g) tomato paste |
1 tablespoon (18g) tamari soy sauce |
1 cup (113g) cheddar cheese |
2 medium (246g) tomatoes |
Total | 1 serving | |
| Alanine (g) | 0.5 | n/a | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 1.0 | 0.8 | 0.1 | 0.0 | 0.1 | 0.8 | 0.1 | 5 | 1 |
| Alcohol (g) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.6 | n/a | 0.0 | 0.3 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 0.7 | 1.0 | 0.0 | 0.0 | 0.1 | 1.1 | 0.1 | 5 | 1 |
| Ash (g) | 1.6 | 0.2 | 0.0 | 1.1 | 0.2 | 4.3 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 7.8 | 3.0 | 0.7 | 0.9 | 3.2 | 4.4 | 1.2 | 30 | 7 |
| Aspartic acid (g) | 0.7 | n/a | 0.0 | 0.3 | 0.1 | 1.1 | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 1.2 | 1.9 | 0.1 | 0.2 | 0.2 | 1.8 | 0.3 | 9 | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 36.8 | 5.3 | 0.0 | 73.6 | 21.7 | 119.0 | 8.0 | 7.8 | 6.0 | 1.3 | 56.0 | 739.5 | 174.3 | 41.4 | 11.6 | 3.6 | 814.7 | 24.6 | 2,145 | 536 |
| Calories | 359.1 | 0.0 | 180.3 | 128.0 | 17.9 | 126.5 | 1.3 | 0.8 | 0.8 | 0.7 | 143.0 | 396.0 | 205.8 | 10.8 | 26.3 | 10.8 | 455.4 | 44.3 | 2,108 | 527 |
| Calories (kj) | 1,502.6 | 0.0 | 754.6 | 531.2 | 74.8 | 520.8 | 5.5 | 3.4 | 3.4 | 3.0 | 599.0 | 1,654.5 | 865.2 | 45.3 | 110.1 | 45.2 | 1,902.9 | 182.0 | 8,804 | 2,201 |
| Carbohydrates (g) | 79.7 | 0.0 | 0.0 | 29.9 | 4.0 | 23.1 | 0.3 | 0.2 | 0.2 | 0.2 | 0.7 | 6.1 | 7.1 | 1.9 | 6.1 | 1.0 | 1.4 | 9.6 | 171 | 43 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 133.5 | 35.7 | 0.0 | 0.0 | 0.0 | 118.7 | 0.0 | 660 | 165 |
| Copper (mg) | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Cystine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 19.2 | 0.0 | 0.0 | 5.4 | 0.3 | 7.4 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 1.3 | 0.1 | 0.0 | 3.0 | 38 | 10 |
| Folate (mcg) | 28.4 | 0.0 | 0.0 | 60.8 | 0.4 | 178.6 | 1.2 | 1.1 | 0.8 | 0.0 | 47.0 | 48.0 | 25.2 | 45.6 | 3.9 | 3.2 | 20.3 | 36.9 | 501 | 125 |
| Folate, DFE (mcg) | 28.4 | 0.0 | 0.0 | 60.8 | 0.4 | 178.6 | 1.2 | 1.1 | 0.8 | 0.0 | 47.0 | 48.0 | 25.2 | 45.6 | 3.9 | 3.2 | 20.3 | 36.9 | 501 | 125 |
| Folate, food (mcg) | 28.4 | 0.0 | 0.0 | 60.8 | 0.4 | 178.6 | 1.2 | 1.1 | 0.8 | 0.0 | 47.0 | 48.0 | 25.2 | 45.6 | 3.9 | 3.2 | 20.3 | 36.9 | 501 | 125 |
| 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | 4.1 | n/a | 10.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.9 | n/a | n/a | 3.4 | 20 | 5 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 6.3 | n/a | 8.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | 0.0 | n/a | 1.8 | n/a | n/a | 3.1 | 20 | 5 |
| Glutamic acid (g) | 4.1 | n/a | 0.0 | 0.8 | 0.1 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | 1.7 | 3.6 | 5.5 | 0.1 | 0.7 | 0.4 | 6.9 | 1.1 | 26 | 6 |
| Glycine (g) | 0.5 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.1 | 0.5 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 3 | 1 |
| Histidine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.6 | 0.7 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 2.6 | 0.0 | 0.0 | 0.7 | 0.2 | 2.8 | 0.2 | 0.3 | 0.2 | 0.0 | 1.8 | 1.0 | 0.1 | 1.9 | 1.0 | 0.4 | 0.8 | 0.7 | 15 | 4 |
| Isoleucine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 1.2 | 1.2 | 0.0 | 0.0 | 0.1 | 1.7 | 0.0 | 6 | 1 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 5.6 | n/a | 0.0 | n/a | 0.3 | 0.0 | 6 | 1 |
| Leucine (g) | 0.9 | n/a | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 1.1 | 2.1 | 2.3 | 0.1 | 0.0 | 0.1 | 2.7 | 0.1 | 10 | 3 |
| Lysine (g) | 0.4 | n/a | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 1.8 | 2.0 | 0.1 | 0.0 | 0.1 | 2.3 | 0.1 | 8 | 2 |
| Magnesium (mg) | 172.2 | 1.8 | 0.0 | 32.0 | 3.0 | 133.9 | 1.4 | 2.5 | 1.0 | 0.5 | 12.0 | 28.5 | 16.8 | 15.0 | 13.5 | 7.2 | 31.6 | 27.1 | 500 | 125 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.2 | 0.0 | 0 | 0 |
| Manganese (mg) | 3.2 | 0.0 | n/a | 0.4 | 0.2 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 6 | 1 |
| Methionine (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.6 | 0.6 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 3 | 1 |
| Monounsaturated Fat (g) | 0.2 | 0.0 | 5.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.7 | 6.9 | 1.6 | 0.1 | 0.0 | 0.0 | 10.6 | 0.1 | 29 | 7 |
| Niacin (mg) | 5.4 | 0.0 | 0.0 | 0.4 | 0.1 | 3.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.5 | 0.2 | 0.4 | 1.0 | 0.7 | 0.1 | 1.5 | 15 | 4 |
| Pantothenic acid (mg) | 1.1 | 0.0 | 0.0 | 0.4 | 0.1 | 1.5 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | 1.5 | 1.2 | 0.1 | 0.0 | 0.1 | 0.5 | 0.2 | 8 | 2 |
| Phenylalanine (g) | 0.6 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 1.0 | 1.2 | 0.0 | 0.0 | 0.1 | 1.5 | 0.1 | 6 | 1 |
| Phosphorus (mg) | 315.0 | 0.0 | 0.0 | 92.8 | 18.4 | 282.7 | 0.7 | 1.0 | 0.9 | 0.5 | 198.0 | 505.5 | 333.9 | 17.4 | 26.6 | 23.4 | 578.6 | 59.0 | 2,454 | 614 |
| Phytosterols | n/a | n/a | 197.5 | 48.0 | n/a | n/a | 1.0 | 0.4 | 0.2 | 0.3 | n/a | n/a | n/a | 1.5 | n/a | n/a | n/a | 17.2 | 266 | 67 |
| Polyunsaturated Fat (g) | 0.6 | 0.0 | 11.2 | 0.1 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.9 | 0.3 | 0.0 | 0.1 | 0.0 | 1.1 | 0.2 | 17 | 4 |
| Potassium (mg) | 430.5 | 1.8 | 0.0 | 467.2 | 48.1 | 1,941.8 | 6.3 | 9.2 | 4.6 | 3.8 | 138.0 | 93.0 | 218.4 | 166.2 | 325.6 | 38.2 | 110.7 | 583.0 | 4,586 | 1,147 |
| Proline (g) | 1.3 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 2.1 | 2.6 | 0.1 | 0.0 | 0.1 | 3.2 | 0.0 | 10 | 3 |
| Protein (g) | 12.9 | 0.0 | 0.0 | 3.5 | 0.8 | 9.0 | 0.0 | 0.1 | 0.0 | 0.0 | 12.6 | 21.3 | 23.4 | 0.9 | 1.4 | 1.9 | 28.1 | 2.2 | 118 | 30 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 187.5 | 75.6 | 0.0 | 0.0 | 0.0 | 291.5 | 0.0 | 715 | 179 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 1.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 4 | 1 |
| Saturated Fat (g) | 0.2 | 0.0 | 2.6 | 0.1 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | 22.4 | 3.6 | 0.0 | 0.0 | 0.0 | 23.8 | 0.1 | 57 | 14 |
| Selenium (mcg) | 2.4 | 0.0 | 0.0 | 1.6 | 1.7 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 30.7 | 22.5 | 20.4 | 0.0 | 1.7 | 0.1 | 15.7 | 0.0 | 98 | 25 |
| Serine (g) | 0.6 | n/a | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 1.0 | 1.8 | 1.3 | 0.0 | 0.0 | 0.1 | 1.6 | 0.1 | 7 | 2 |
| Sodium (mg) | 17.9 | 5.3 | 0.0 | 12.8 | 2.0 | 59.5 | 0.1 | 0.3 | 0.2 | 0.1 | 142.0 | 1,674.0 | 764.4 | 16.8 | 253.7 | 1,005.5 | 701.7 | 12.3 | 4,669 | 1,167 |
| Starch | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 3.2 | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.3 | 0.0 | 4 | 1 |
| Sugar (g) | 0.4 | 0.0 | 0.0 | 13.6 | 0.1 | 18.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 6.1 | 5.6 | 0.3 | 3.9 | 0.3 | 0.6 | 6.5 | 56 | 14 |
| Theobromine (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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Threonine (g) | 0.4 | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 1.0 | 1.1 | 0.0 | 0.0 | 0.1 | 1.0 | 0.1 | 4 | 1 |
| Tocopherol, alpha (mg) | 0.1 | 0.0 | 2.9 | 0.1 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 0.3 | 0.2 | 0.2 | 1.4 | 0.0 | 0.3 | 1.3 | 9 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 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 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.5 | n/a | 0.0 | 0.2 | 0.2 | n/a | 0.0 | 0.3 | 1 | 0 |
| Total Fat (g) | 1.4 | 0.0 | 20.4 | 0.3 | 0.1 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 9.5 | 31.9 | 9.0 | 0.2 | 0.2 | 0.0 | 37.4 | 0.5 | 113 | 28 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 2 | 0 |
| Tyrosine (g) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 1.0 | 1.3 | 0.0 | 0.0 | 0.1 | 1.4 | 0.0 | 5 | 1 |
| Valine (g) | 0.6 | n/a | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 1.6 | 1.6 | 0.1 | 0.0 | 0.1 | 1.9 | 0.0 | 7 | 2 |
| Vitamin A, IU (IU) | 9.5 | 0.0 | 0.0 | 6.4 | 1.1 | 1,488.0 | 8.5 | 2.6 | 24.2 | 1.6 | 540.0 | 633.0 | 294.0 | 2,527.2 | 489.6 | 0.0 | 1,132.3 | 2,049.2 | 9,207 | 2,302 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 74.4 | 0.4 | 0.1 | 1.2 | 0.1 | 160.0 | 187.5 | 77.7 | 126.3 | 24.4 | 0.0 | 299.5 | 103.3 | 1,055 | 264 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 2.5 | 0.9 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 5 | 1 |
| Vitamin B-6 (mg) | 0.4 | 0.0 | 0.0 | 0.4 | 0.1 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 3 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 23.7 | 3.7 | 133.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 39.9 | 7.0 | 0.0 | 0.0 | 33.7 | 241 | 60 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 24.0 | 6.3 | 0.0 | 0.0 | 0.0 | 27.1 | 0.0 | 139 | 35 |
| Water (g) | 9.5 | 177.6 | 0.0 | 285.2 | 7.0 | 705.2 | 0.0 | 0.0 | 0.0 | 0.0 | 76.2 | 82.8 | 167.6 | 26.3 | 23.6 | 11.9 | 41.5 | 232.5 | 1,847 | 462 |
| Zinc (mg) | 2.0 | 0.0 | 0.0 | 0.5 | 0.1 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 4.3 | 0.8 | 0.3 | 0.2 | 0.1 | 3.5 | 0.4 | 16 | 4 |
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.