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.
2 tablespoons (12g) dried coconut |
1 tablespoon (8g) almonds |
2 tablespoons (12g) fresh ginger |
1 tablespoon (5g) ground coriander |
2 teaspoons (9g) olive oil |
3 (9g) garlic cloves |
1 (110g) onions |
1 lb (454g) spinach |
1 tablespoon (2g) dried mint |
1 pinch (0g) paprika |
14 1/2 ounces (411g) chickpeas |
1 tablespoon (9g) poppy seeds |
1 cup (245g) low-fat yogurt |
1 pinch (0g) ground pepper |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.9 | 0.1 | 0.6 | 0.0 | 2 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.7 | 0.0 | 0.0 | 1.9 | 0.2 | 0.4 | 0.0 | 4 | 1 |
Ash (g) | 0.2 | 0.3 | 0.1 | 0.3 | 0.0 | 0.1 | 0.4 | 7.8 | 0.2 | 0.0 | 6.6 | 0.6 | 2.7 | 0.0 | 19 | 5 |
Aspartic acid (g) | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.1 | 0.0 | 0.0 | 2.4 | 0.2 | 1.0 | 0.0 | 5 | 1 |
Beta-sitosterol | n/a | 9.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 10 | 2 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 1.7 | 22.1 | 1.9 | 38.1 | 0.1 | 16.3 | 25.3 | 449.9 | 23.8 | 0.3 | 131.6 | 126.5 | 448.4 | 0.4 | 1,286 | 322 |
Calories | 58.2 | 49.3 | 9.6 | 16.0 | 79.6 | 13.4 | 44.0 | 104.5 | 4.6 | 0.4 | 489.2 | 46.2 | 154.4 | 0.3 | 1,070 | 267 |
Calories (kj) | 243.7 | 206.2 | 40.0 | 66.9 | 332.9 | 56.1 | 182.6 | 440.8 | 19.1 | 1.7 | 2,043.2 | 193.2 | 649.3 | 1.1 | 4,477 | 1,119 |
Campesterol | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 5.5 | 1.8 | 2.1 | 3.0 | 0.0 | 3.0 | 10.3 | 16.5 | 0.8 | 0.1 | 93.0 | 2.5 | 17.2 | 0.1 | 156 | 39 |
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 | 14.7 | 0.0 | 15 | 4 |
Copper (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 2 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.5 | 0.9 | 0.2 | 2.3 | 0.0 | 0.2 | 1.9 | 10.0 | 0.5 | 0.1 | 18.1 | 1.7 | 0.0 | 0.0 | 36 | 9 |
Folate (mcg) | 0.9 | 4.4 | 1.3 | 0.0 | 0.0 | 0.3 | 20.9 | 881.5 | 8.5 | 0.1 | 275.4 | 7.2 | 27.0 | 0.0 | 1,228 | 307 |
Folate, DFE (mcg) | 0.9 | 4.4 | 1.3 | 0.0 | 0.0 | 0.3 | 20.9 | 881.5 | 8.5 | 0.1 | 275.4 | 7.2 | 27.0 | 0.0 | 1,228 | 307 |
Folate, food (mcg) | 0.9 | 4.4 | 1.3 | 0.0 | 0.0 | 0.3 | 20.9 | 881.5 | 8.5 | 0.1 | 275.4 | 7.2 | 27.0 | 0.0 | 1,228 | 307 |
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 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1.4 | 0.7 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 2 | 1 |
Galactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.5 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | 0.0 | n/a | n/a | n/a | n/a | 2.2 | 0.5 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
Glutamic acid (g) | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 1.6 | 0.0 | 0.0 | 3.6 | 0.4 | 2.5 | 0.0 | 9 | 2 |
Glycine (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.8 | 0.1 | 0.3 | 0.0 | 2 | 1 |
Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.6 | 0.0 | 0.3 | 0.0 | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Iron (mg) | 0.2 | 0.3 | 0.1 | 0.9 | 0.1 | 0.2 | 0.2 | 12.3 | 1.4 | 0.0 | 5.5 | 0.9 | 0.2 | 0.0 | 22 | 6 |
Isoleucine (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.9 | 0.1 | 0.7 | 0.0 | 2 | 1 |
Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Leucine (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 1.4 | 0.1 | 1.3 | 0.0 | 4 | 1 |
Lysine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 1.4 | 0.1 | 1.2 | 0.0 | 4 | 1 |
Magnesium (mg) | 5.8 | 23.3 | 5.2 | 17.7 | 0.0 | 2.3 | 11.0 | 359.0 | 9.6 | 0.3 | 119.2 | 30.5 | 41.7 | 0.2 | 626 | 156 |
Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Manganese (mg) | 0.3 | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 4.1 | 0.2 | 0.0 | 2.5 | 0.6 | 0.0 | 0.0 | 8 | 2 |
Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.4 | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 0.2 | 2.7 | 0.0 | 0.7 | 6.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.5 | 1.0 | 0.0 | 13 | 3 |
Niacin (mg) | 0.1 | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 3.3 | 0.1 | 0.0 | 0.6 | 0.1 | 0.3 | 0.0 | 5 | 1 |
Pantothenic acid (mg) | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 1.2 | 0.0 | 1.4 | 0.0 | 3 | 1 |
Phenylalanine (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 1.1 | 0.1 | 0.7 | 0.0 | 3 | 1 |
Phosphorus (mg) | 12.4 | 38.9 | 4.1 | 22.0 | 0.0 | 13.8 | 31.9 | 222.7 | 4.4 | 0.5 | 370.0 | 76.6 | 352.8 | 0.2 | 1,150 | 288 |
Phytosterols | n/a | 10.5 | 1.8 | 2.5 | 19.9 | n/a | 16.5 | 40.9 | 1.3 | 0.3 | n/a | 7.8 | n/a | 0.1 | 102 | 25 |
Polyunsaturated Fat (g) | 0.0 | 1.1 | 0.0 | 0.1 | 0.9 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 2.1 | 2.5 | 0.1 | 0.0 | 8 | 2 |
Potassium (mg) | 39.2 | 59.0 | 49.8 | 68.1 | 0.1 | 36.1 | 160.6 | 2,535.6 | 30.8 | 3.3 | 707.1 | 63.3 | 573.3 | 1.3 | 4,327 | 1,082 |
Proline (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.8 | 0.2 | 1.5 | 0.0 | 3 | 1 |
Protein (g) | 0.3 | 1.7 | 0.2 | 0.7 | 0.0 | 0.6 | 1.2 | 13.0 | 0.3 | 0.0 | 20.3 | 1.6 | 12.9 | 0.0 | 53 | 13 |
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 | 34.3 | 0.0 | 34 | 9 |
Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 2 | 0 |
Saturated Fat (g) | 3.7 | 0.3 | 0.0 | 0.1 | 1.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.5 | 0.4 | 2.5 | 0.0 | 9 | 2 |
Selenium (mcg) | 1.9 | 0.2 | 0.1 | 1.4 | 0.0 | 1.3 | 0.6 | 4.5 | n/a | 0.0 | 11.5 | 1.2 | 8.1 | 0.0 | 31 | 8 |
Serine (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 1.0 | 0.1 | 0.8 | 0.0 | 3 | 1 |
Sodium (mg) | 30.5 | 28.1 | 1.6 | 1.9 | 0.2 | 1.5 | 4.4 | 359.0 | 5.5 | 0.1 | 1,229.2 | 2.3 | 171.5 | 0.0 | 1,836 | 459 |
Starch | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Stigmasterol | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | 0.4 | n/a | n/a | n/a | n/a | 1.1 | 0.3 | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | 2 | 1 |
Sugar (g) | 5.0 | 0.4 | 0.2 | n/a | 0.0 | 0.1 | 4.7 | 1.9 | n/a | 0.0 | n/a | 0.3 | 17.2 | 0.0 | 30 | 7 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 1 | 0 |
Threonine (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.8 | 0.1 | 0.5 | 0.0 | 2 | 1 |
Tocopherol, alpha (mg) | 0.0 | 2.0 | 0.0 | n/a | 1.3 | 0.0 | 0.0 | 9.2 | n/a | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 13 | 3 |
Tocopherol, beta | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.7 | n/a | 0.0 | 1 | 0 |
Tocopherol, delta | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | 0.1 | n/a | n/a | 0.1 | n/a | 0.0 | 0.8 | n/a | 0.0 | n/a | 0.8 | n/a | 0.0 | 2 | 0 |
Total Fat (g) | 4.1 | 4.3 | 0.1 | 1.0 | 9.0 | 0.0 | 0.1 | 1.8 | 0.1 | 0.0 | 4.7 | 3.7 | 3.8 | 0.0 | 33 | 8 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.5 | 0.1 | 0.6 | 0.0 | 2 | 0 |
Valine (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.9 | 0.1 | 1.1 | 0.0 | 3 | 1 |
Vitamin A, IU (IU) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.8 | 2.2 | 42,609.1 | 169.3 | 70.8 | 86.3 | 0.0 | 125.0 | 0.5 | 43,064 | 10,766 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2,131.1 | 8.5 | 3.5 | 4.1 | 0.0 | 34.3 | 0.0 | 2,182 | 545 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.9 | 0.0 | 0.0 | 1.9 | 0.0 | 0.1 | 0.0 | 3 | 1 |
Vitamin C (mg) | 0.1 | 0.0 | 0.6 | 1.1 | 0.0 | 2.8 | 8.1 | 127.7 | 0.0 | 0.0 | 15.6 | 0.1 | 2.0 | 0.0 | 158 | 40 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 2 | 1 |
Water (g) | 1.5 | 0.2 | 9.5 | 0.5 | 0.0 | 5.3 | 98.0 | 415.3 | 0.2 | 0.0 | 286.5 | 0.5 | 208.4 | 0.0 | 1,026 | 256 |
Zinc (mg) | 0.2 | 0.3 | 0.0 | 0.3 | 0.0 | 0.1 | 0.2 | 2.4 | 0.0 | 0.0 | 4.4 | 0.7 | 2.2 | 0.0 | 11 | 3 |
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