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.
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1 cup (168g) orzo pasta |
14 ounces (397g) artichoke hearts |
1/2 cup (27g) sun-dried tomatoes |
1 (186g) yellow bell peppers |
1/2 small (35g) red onions |
15 (66g) kalamata olives |
1/2 (7g) jalapeno peppers |
1/4 cup (15g) fresh parsley |
1 (3g) garlic cloves |
2 ounces (60g) feta |
2 tablespoons (10g) parmesan cheese |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) pepper |
2/3 ounce (0g) Italian salad dressing mix |
1/4 cup (60g) cider vinegar |
1 teaspoon (5g) sesame oil |
1/2 cup (119g) water |
3 tablespoons (44g) water |
Total | 1 serving | |
| Alanine (g) | 0.7 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 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 | 0.0 | 0 | 0 |
| Arginine (g) | 0.8 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Ash (g) | 1.5 | 2.9 | 3.4 | 0.8 | 0.1 | 1.5 | 0.0 | 0.3 | 0.0 | 3.1 | 0.8 | 3.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 18 | 4 |
| Aspartic acid (g) | 1.0 | n/a | 0.5 | 0.3 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.5 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 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 | 0.0 | 0 | 0 |
| Calcium (mg) | 35.3 | 83.4 | 29.7 | 20.5 | 8.1 | 58.1 | 0.8 | 20.7 | 5.4 | 296.8 | 110.9 | 0.7 | 2.5 | n/a | 4.2 | 0.0 | 3.6 | 1.3 | 682 | 170 |
| Calories | 623.3 | 210.4 | 69.7 | 50.2 | 14.0 | 75.9 | 2.0 | 5.4 | 4.5 | 158.9 | 43.1 | 0.0 | 1.4 | n/a | 12.5 | 39.8 | 0.0 | 0.0 | 1,311 | 328 |
| Calories (kj) | 2,609.0 | 873.2 | 291.3 | 208.3 | 58.1 | 317.5 | 8.3 | 22.7 | 18.7 | 664.1 | 180.5 | 0.0 | 6.0 | n/a | 53.8 | 166.5 | 0.0 | 0.0 | 5,478 | 1,370 |
| Carbohydrates (g) | 125.4 | 47.4 | 15.1 | 11.8 | 3.3 | 4.1 | 0.5 | 0.9 | 1.0 | 2.5 | 0.4 | 0.0 | 0.4 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 213 | 53 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 53.6 | 8.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 62 | 16 |
| Copper (mg) | 0.5 | 0.5 | 0.4 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 5.4 | 34.1 | 3.3 | 1.7 | 0.6 | 2.1 | 0.2 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 48 | 12 |
| Folate (mcg) | 398.2 | 353.3 | 18.4 | 48.4 | 6.7 | 0.0 | 1.9 | 22.8 | 0.1 | 19.3 | 1.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 870 | 217 |
| Folate, DFE (mcg) | 656.9 | 353.3 | 18.4 | 48.4 | 6.7 | 0.0 | 1.9 | 22.8 | 0.1 | 19.3 | 1.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1,129 | 282 |
| Folate, food (mcg) | 30.2 | 353.3 | 18.4 | 48.4 | 6.7 | 0.0 | 1.9 | 22.8 | 0.1 | 19.3 | 1.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 502 | 126 |
| Folic acid (mcg) | 367.9 | 0.0 | 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 | 0.0 | 0.0 | 368 | 92 |
| Fructose (g) | 0.2 | 0.1 | n/a | n/a | 0.5 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 1 | 0 |
| Galactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.2 | 1.0 | n/a | n/a | 0.7 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 2 | 1 |
| Glutamic acid (g) | 7.7 | n/a | 1.4 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 1.5 | 0.9 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 12 | 3 |
| Glycine (g) | 0.7 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Histidine (g) | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Hydroxyproline (g) | 0.0 | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 5.5 | 2.4 | 2.5 | 0.9 | 0.1 | 2.2 | 0.0 | 0.9 | 0.1 | 0.4 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 15 | 4 |
| Isoleucine (g) | 0.9 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Lactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.7 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.8 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Lysine (g) | 0.5 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Magnesium (mg) | 89.0 | 166.7 | 52.4 | 22.3 | 3.5 | 2.6 | 1.1 | 7.5 | 0.8 | 11.4 | 3.8 | 0.0 | 1.0 | n/a | 3.0 | 0.0 | 1.2 | 0.4 | 367 | 92 |
| Maltose (g) | 3.3 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Manganese (mg) | 1.5 | 0.9 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | 4 | 1 |
| Methionine (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.3 | 0.0 | 0.1 | n/a | 0.0 | 5.2 | 0.0 | 0.0 | 0.0 | 2.8 | 0.8 | 0.0 | 0.0 | n/a | 0.0 | 1.8 | 0.0 | 0.0 | 11 | 3 |
| Niacin (mg) | 12.1 | 4.4 | 2.4 | 1.7 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 22 | 5 |
| Pantothenic acid (mg) | 0.7 | 1.0 | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Phenylalanine (g) | 1.1 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Phosphorus (mg) | 317.5 | 289.8 | 96.1 | 44.6 | 10.2 | 2.0 | 1.8 | 8.7 | 4.6 | 202.9 | 72.9 | 0.0 | 0.9 | n/a | 4.8 | 0.0 | 0.0 | 0.0 | 1,057 | 264 |
| Phytosterols | n/a | n/a | n/a | n/a | 5.3 | n/a | n/a | 0.8 | n/a | n/a | n/a | 0.0 | 0.5 | n/a | 0.0 | 38.9 | n/a | n/a | 45 | 11 |
| Polyunsaturated Fat (g) | 0.9 | 0.6 | 0.3 | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1.9 | 0.0 | 0.0 | 5 | 1 |
| Potassium (mg) | 374.6 | 1,135.2 | 925.3 | 394.3 | 51.1 | 5.3 | 17.4 | 83.1 | 12.0 | 37.3 | 12.5 | 0.2 | 7.6 | n/a | 43.6 | 0.0 | 1.2 | 0.4 | 3,101 | 775 |
| Proline (g) | 2.6 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.8 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Protein (g) | 21.9 | 11.5 | 3.8 | 1.9 | 0.4 | 0.6 | 0.1 | 0.4 | 0.2 | 8.6 | 3.8 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 53 | 13 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 75.3 | 22.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 98 | 24 |
| Riboflavin (mg) | 0.7 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.5 | 0.3 | 0.1 | 0.1 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 9.0 | 1.7 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 13 | 3 |
| Selenium (mcg) | 106.2 | 0.8 | 1.5 | 0.6 | 0.2 | 0.6 | 0.0 | 0.0 | 0.4 | 9.0 | 1.8 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 121 | 30 |
| Serine (g) | 1.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Sodium (mg) | 10.1 | 238.2 | 565.7 | 3.7 | 1.4 | 485.1 | 0.2 | 8.4 | 0.5 | 671.9 | 152.9 | 1,162.7 | 0.1 | n/a | 3.0 | 0.0 | 3.6 | 1.3 | 3,309 | 827 |
| Starch (g) | 104.9 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 105 | 26 |
| Sucrose (g) | 0.8 | 2.9 | n/a | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Sugar (g) | 4.5 | 3.9 | 10.1 | n/a | 1.5 | 0.0 | 0.3 | 0.1 | 0.0 | 2.5 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 23 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 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 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.5 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Threonine (g) | 0.8 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.2 | 0.8 | 0.0 | n/a | 0.0 | 1.1 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 3 | 1 |
| Tocopherol, beta (mg) | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Total Fat (g) | 2.5 | 1.3 | 0.8 | 0.4 | 0.0 | 7.0 | 0.0 | 0.1 | 0.0 | 12.8 | 2.9 | 0.0 | 0.0 | n/a | 0.0 | 4.5 | 0.0 | 0.0 | 33 | 8 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Valine (g) | 1.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Vitamin A, IU (IU) | 0.0 | 51.6 | 236.0 | 372.0 | 0.7 | 266.0 | 75.5 | 1,263.6 | 0.3 | 254.1 | 86.5 | 0.0 | 3.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2,609 | 652 |
| Vitamin A, RAE (mcg) | 0.0 | 4.0 | 11.9 | 18.6 | 0.0 | 13.2 | 3.8 | 63.2 | 0.0 | 75.3 | 22.9 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 213 | 53 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.3 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 29.4 | 10.6 | 341.3 | 2.6 | 0.6 | 8.3 | 20.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 414 | 103 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.6 | 2.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 12 | 3 |
| Water (g) | 16.6 | 333.7 | 3.9 | 171.2 | 31.2 | 52.8 | 6.4 | 13.2 | 1.8 | 33.2 | 2.1 | 0.0 | 0.1 | n/a | 56.1 | 0.0 | 118.4 | 43.5 | 884 | 221 |
| Zinc (mg) | 2.4 | 1.6 | 0.5 | 0.3 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 1.7 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 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.