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Nutritional Facts: Red Lentil and Watercress Salad

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.

  4 cups (948g)
water
1 cup (192g)
red lentils
2 (122g)
carrots
1 (110g)
onions
2 (6g)
garlic cloves
2 cups (68g)
watercress
2 1/2 tablespoons (40g)
balsamic vinegar
1 tablespoon (14g)
extra virgin olive oil
1 1/4 teaspoons (6g)
Dijon mustard
1/4 teaspoon (0g)
dried oregano
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine n/a 2.0 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 2 1
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Arginine n/a 3.7 0.1 0.1 0.0 0.1 n/a 0.0 0.0 0.0 n/a 4 1
Ash (g) 0.9 3.7 1.2 0.4 0.1 0.8 0.1 0.0 0.2 0.0 n/a 8 2
Aspartic acid n/a 5.3 0.2 0.1 0.0 0.1 n/a 0.0 0.0 0.0 n/a 6 1
Beta-sitosterol n/a 90.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a 90 23
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 28.4 78.7 40.3 25.3 10.9 81.6 10.8 0.1 3.6 4.0 n/a 284 71
Calories 0.0 662.4 50.0 44.0 8.9 7.5 35.2 119.3 4.2 0.7 n/a 932 233
Calories (kj) 0.0 2,774.4 211.1 182.6 37.4 31.3 147.6 499.4 17.4 2.8 n/a 3,904 976
Campesterol n/a 11.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a 12 3
Carbohydrates (g) 0.0 113.6 11.7 10.3 2.0 0.9 6.8 0.0 0.3 0.2 n/a 146 36
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Copper (mg) 0.1 2.5 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.0 n/a 3 1
Cystine n/a 0.6 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1 0
Dietary Fiber (g) 0.0 20.7 3.4 1.9 0.1 0.3 n/a 0.0 0.2 0.1 n/a 27 7
Folate (mcg) 0.0 391.7 23.2 20.9 0.2 6.1 n/a 0.0 0.4 0.6 n/a 443 111
Folate, DFE (mcg) 0.0 391.7 23.2 20.9 0.2 6.1 n/a 0.0 0.4 0.6 n/a 443 111
Folate, food (mcg) 0.0 391.7 23.2 20.9 0.2 6.1 n/a 0.0 0.4 0.6 n/a 443 111
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Fructose n/a n/a 0.7 1.4 n/a n/a 3.0 n/a 0.0 0.0 n/a 5 1
Galactose n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) n/a n/a 0.7 2.2 n/a n/a 3.0 n/a 0.0 0.0 n/a 6 1
Glutamic acid n/a 7.4 0.4 0.3 0.0 0.1 n/a 0.0 0.0 0.0 n/a 8 2
Glycine n/a 1.9 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 2 1
Histidine n/a 1.3 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Iron (mg) 0.0 14.5 0.4 0.2 0.1 0.1 0.3 0.1 0.1 0.1 n/a 16 4
Isoleucine n/a 2.1 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 2 1
Lactose n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
Leucine n/a 3.5 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 4 1
Lysine n/a 3.3 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 4 1
Magnesium (mg) 9.5 138.2 14.6 11.0 1.5 14.3 4.8 0.0 3.1 0.7 n/a 198 49
Maltose n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
Manganese (mg) 0.0 2.7 0.2 0.1 0.1 0.2 0.1 0.0 0.0 0.0 n/a 3 1
Methionine n/a 0.4 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Monounsaturated Fat (g) 0.0 1.0 0.0 0.0 0.0 0.0 n/a 9.8 0.2 0.0 n/a 11 3
Niacin (mg) 0.0 2.9 1.2 0.1 0.0 0.1 n/a 0.0 0.0 0.0 n/a 4 1
Pantothenic acid (mg) 0.0 0.7 0.3 0.1 0.0 0.2 n/a 0.0 0.0 0.0 n/a 1 0
Phenylalanine n/a 2.4 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 3 1
Phosphorus (mg) 0.0 564.5 42.7 31.9 9.2 40.8 7.6 0.0 6.6 0.4 n/a 704 176
Phytosterols n/a 109.4 n/a 16.5 n/a n/a n/a 29.8 n/a 0.5 n/a 156 39
Polyunsaturated Fat (g) 0.0 2.2 0.1 0.0 0.0 0.0 n/a 1.4 0.1 0.0 n/a 4 1
Potassium (mg) 9.5 1,109.8 390.4 160.6 24.1 224.4 44.8 0.1 8.6 3.2 n/a 1,975 494
Proline n/a 2.0 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 2 1
Protein (g) 0.0 47.9 1.1 1.2 0.4 1.6 0.2 0.0 0.3 0.0 n/a 53 13
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.0 0.2 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 0 0
Saturated Fat (g) 0.0 0.7 0.0 0.0 0.0 0.0 0.0 1.9 0.0 0.0 n/a 3 1
Selenium (mcg) 0.0 15.7 0.1 0.6 0.9 0.6 n/a 0.0 2.1 0.0 n/a 20 5
Serine n/a 2.2 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 2 1
Sodium (mg) 28.4 13.4 84.2 4.4 1.0 27.9 9.2 0.3 70.9 0.1 n/a 240 60
Starch n/a n/a 1.7 0.0 n/a n/a n/a n/a 0.0 n/a n/a 2 0
Stigmasterol n/a 7.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a 8 2
Sucrose n/a n/a 4.4 1.1 n/a n/a 0.0 n/a 0.0 0.0 n/a 5 1
Sugar (g) 0.0 n/a 5.8 4.7 0.1 0.1 6.0 0.0 0.1 0.0 n/a 17 4
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 1.0 0.1 0.1 0.0 0.1 n/a 0.0 0.0 0.0 n/a 1 0
Threonine n/a 1.7 0.2 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 2 1
Tocopherol, alpha (mg) 0.0 n/a 0.8 0.0 0.0 0.7 n/a 1.9 0.0 0.0 n/a 4 1
Tocopherol, beta n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, delta n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a n/a 0.0 0.0 n/a n/a n/a 0.1 0.1 0.1 n/a 0 0
Total Fat (g) 0.0 4.2 0.3 0.1 0.0 0.1 0.0 13.5 0.3 0.0 n/a 18 5
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
TransFatty acids n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tryptophan n/a 0.4 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Tyrosine n/a 1.3 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1 0
Valine n/a 2.4 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 3 1
Vitamin A, IU (IU) 0.0 111.4 20,381.3 2.2 0.5 2,169.9 0.0 0.0 4.4 4.3 n/a 22,674 5,668
Vitamin A, RAE (mcg) 0.0 5.8 1,018.7 0.0 0.0 108.8 0.0 0.0 0.3 0.2 n/a 1,134 283
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.0 0.8 0.2 0.1 0.1 0.1 n/a 0.0 0.0 0.0 n/a 1 0
Vitamin C (mg) 0.0 3.3 7.2 8.1 1.9 29.2 0.0 0.0 0.1 0.0 n/a 50 12
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Water (g) 947.1 22.6 107.7 98.0 3.5 64.7 30.6 0.0 5.2 0.0 n/a 1,279 320
Zinc (mg) 0.0 7.5 0.3 0.2 0.1 0.1 0.0 0.0 0.0 0.0 n/a 8 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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