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 small (548g) eggplants |
1 small (118g) yellow zucchini |
1 small (118g) green zucchini |
6 medium (108g) mushrooms |
1 (119g) sweet red peppers |
2 tablespoons (27g) olive oil |
10 ounces (312g) frozen spinach |
2 medium (246g) tomatoes |
6 (12g) sun-dried tomatoes |
10 (44g) ripe olives |
2 teaspoons (1g) oregano |
1 to taste (0g) cracked pepper |
6 cups (1,422g) water |
1 1/2 cups (183g) polenta |
2 teaspoons (0g) trans-fat free margarine |
1/2 teaspoon (3g) salt |
1 teaspoon (5g) olive oil |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.1 | n/a | 0.0 | 0.0 | 3 | 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 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.3 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | n/a | 0.0 | 0.0 | 3 | 0 |
| Ash (g) | 3.8 | 0.7 | 0.7 | 0.9 | 0.6 | 0.0 | 4.5 | 1.2 | 1.5 | 1.0 | 0.1 | n/a | 1.4 | 2.1 | n/a | 3.0 | 0.0 | 21 | 4 |
| Aspartic acid (g) | 0.9 | 0.2 | 0.2 | 0.2 | 0.3 | 0.0 | 1.3 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | 1.0 | n/a | 0.0 | 0.0 | 5 | 1 |
| Beta-sitosterol | n/a | 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 | 0 | 0 |
| 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 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 49.3 | 18.9 | 18.9 | 3.2 | 8.3 | 0.3 | 403.0 | 24.6 | 13.2 | 38.7 | 10.7 | n/a | 42.7 | 11.0 | n/a | 0.7 | 0.0 | 644 | 107 |
| Calories | 131.5 | 20.1 | 20.1 | 23.8 | 36.9 | 238.7 | 90.6 | 44.3 | 31.0 | 50.6 | 1.8 | n/a | 0.0 | 662.5 | n/a | 0.0 | 39.8 | 1,391 | 232 |
| Calories (kj) | 559.0 | 82.6 | 82.6 | 100.4 | 153.5 | 998.7 | 374.9 | 182.0 | 129.5 | 211.6 | 7.4 | n/a | 0.0 | 2,772.5 | n/a | 0.0 | 166.5 | 5,821 | 970 |
| Campesterol | n/a | n/a | n/a | 2.2 | 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 | 2 | 0 |
| Carbohydrates (g) | 31.2 | 3.7 | 3.7 | 3.5 | 7.2 | 0.0 | 13.2 | 9.6 | 6.7 | 2.8 | 0.5 | n/a | 0.0 | 140.7 | n/a | 0.0 | 0.0 | 223 | 37 |
| Cholesterol (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 | n/a | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.4 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.4 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 18.6 | 1.2 | 1.2 | 1.1 | 2.5 | 0.0 | 9.1 | 3.0 | 1.5 | 1.4 | 0.3 | n/a | 0.0 | 13.4 | n/a | 0.0 | 0.0 | 53 | 9 |
| Folate (mcg) | 120.6 | 28.3 | 28.3 | 18.4 | 54.7 | 0.0 | 453.0 | 36.9 | 8.2 | 0.0 | 1.6 | n/a | 0.0 | 45.8 | n/a | 0.0 | 0.0 | 796 | 133 |
| Folate, DFE (mcg) | 120.6 | 28.3 | 28.3 | 18.4 | 54.7 | 0.0 | 453.0 | 36.9 | 8.2 | 0.0 | 1.6 | n/a | 0.0 | 45.8 | n/a | 0.0 | 0.0 | 796 | 133 |
| Folate, food (mcg) | 120.6 | 28.3 | 28.3 | 18.4 | 54.7 | 0.0 | 453.0 | 36.9 | 8.2 | 0.0 | 1.6 | n/a | 0.0 | 45.8 | n/a | 0.0 | 0.0 | 796 | 133 |
| 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 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 1.6 | 1.6 | 0.2 | 2.7 | n/a | 0.6 | 3.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 10 | 2 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 1.3 | 1.3 | 1.6 | 2.3 | n/a | 0.7 | 3.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 10 | 2 |
| Glutamic acid (g) | 1.0 | 0.2 | 0.2 | 0.4 | 0.3 | 0.0 | 1.6 | 1.1 | 0.6 | 0.0 | 0.0 | n/a | n/a | 2.8 | n/a | 0.0 | 0.0 | 8 | 1 |
| Glycine (g) | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | 0.0 | 0.0 | 2 | 0 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | 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 | n/a | 0 | 0 |
| Iron (mg) | 1.3 | 0.4 | 0.4 | 0.5 | 0.5 | 0.2 | 5.9 | 0.7 | 1.1 | 1.5 | 0.2 | n/a | 0.0 | 6.3 | n/a | 0.0 | 0.0 | 19 | 3 |
| Isoleucine (g) | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | 0.0 | 0.0 | 1 | 0 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.4 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.8 | n/a | 0.0 | 0.0 | 3 | 1 |
| Lysine (g) | 0.3 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 0.0 | 0.0 | 2 | 0 |
| Magnesium (mg) | 76.7 | 21.2 | 21.2 | 9.7 | 14.3 | 0.0 | 234.3 | 27.1 | 23.3 | 1.8 | 1.8 | n/a | 14.2 | 232.4 | n/a | 0.0 | 0.0 | 678 | 113 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.4 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 2.2 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | n/a | 0.0 | 0.0 | 6 | 1 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 19.7 | 0.0 | 0.1 | 0.1 | 3.5 | 0.0 | n/a | 0.0 | 1.7 | n/a | 0.0 | 3.3 | 28 | 5 |
| Niacin (mg) | 3.6 | 0.5 | 0.5 | 3.9 | 1.2 | 0.0 | 1.6 | 1.5 | 1.1 | 0.0 | 0.0 | n/a | 0.0 | 6.6 | n/a | 0.0 | 0.0 | 21 | 3 |
| Pantothenic acid (mg) | 1.5 | 0.2 | 0.2 | 1.6 | 0.4 | 0.0 | 0.3 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | n/a | 0.0 | 0.0 | 6 | 1 |
| Phenylalanine (g) | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | n/a | 0.0 | 0.0 | 2 | 0 |
| Phosphorus (mg) | 137.0 | 44.8 | 44.8 | 92.9 | 30.9 | 0.0 | 153.1 | 59.0 | 42.7 | 1.3 | 1.0 | n/a | 0.0 | 441.0 | n/a | 0.0 | 0.0 | 1,049 | 175 |
| Phytosterols (mg) | 38.4 | n/a | n/a | n/a | n/a | 59.7 | n/a | 17.2 | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | 0.0 | 9.9 | 127 | 21 |
| Polyunsaturated Fat (g) | 0.4 | 0.1 | 0.1 | 0.2 | 0.1 | 2.8 | 0.3 | 0.2 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 3.0 | n/a | 0.0 | 0.5 | 8 | 1 |
| Potassium (mg) | 1,260.4 | 308.0 | 308.0 | 343.4 | 251.1 | 0.3 | 1,080.9 | 583.0 | 411.2 | 3.5 | 8.4 | n/a | 14.2 | 525.2 | n/a | 0.2 | 0.0 | 5,098 | 850 |
| Proline (g) | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.3 | n/a | 0.0 | 0.0 | 2 | 0 |
| Protein (g) | 5.5 | 1.4 | 1.4 | 3.3 | 1.2 | 0.0 | 11.3 | 2.2 | 1.7 | 0.4 | 0.1 | n/a | 0.0 | 14.9 | n/a | 0.0 | 0.0 | 43 | 7 |
| Retinol (mcg) | 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 | n/a | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.2 | 0.1 | 0.1 | 0.4 | 0.1 | 0.0 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 3.7 | 0.1 | 0.1 | 0.1 | 0.6 | 0.0 | n/a | 0.0 | 0.9 | n/a | 0.0 | 0.6 | 7 | 1 |
| Selenium (mcg) | 1.6 | 0.2 | 0.2 | 10.0 | 0.1 | 0.0 | 18.7 | 0.0 | 0.7 | 0.4 | 0.0 | n/a | 0.0 | 28.4 | n/a | 0.0 | 0.0 | 60 | 10 |
| Serine (g) | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | n/a | 0.0 | 0.0 | 2 | 0 |
| Sodium (mg) | 11.0 | 9.4 | 9.4 | 5.4 | 4.8 | 0.5 | 231.2 | 12.3 | 251.4 | 323.4 | 0.2 | n/a | 42.7 | 64.1 | n/a | 1,162.7 | 0.1 | 2,129 | 355 |
| Starch | n/a | 0.0 | 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 | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | 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 | 0 | 0 |
| Sucrose | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.7 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 12.9 | 3.0 | 3.0 | 2.1 | 5.0 | 0.0 | 2.0 | 6.5 | 4.5 | 0.0 | 0.0 | n/a | 0.0 | 1.2 | n/a | 0.0 | 0.0 | 40 | 7 |
| 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 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | n/a | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | 0.0 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.6 | 0.1 | 0.1 | 0.0 | 1.9 | 3.9 | 9.1 | 1.3 | 0.0 | 0.7 | 0.1 | n/a | 0.0 | 0.8 | n/a | 0.0 | 0.6 | 20 | 3 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.0 | 0.2 | 0.2 | 0.4 | 0.3 | n/a | 0.0 | 0.2 | n/a | n/a | 3.4 | n/a | n/a | 0.0 | 5 | 1 |
| Total Fat (g) | 1.0 | 0.4 | 0.4 | 0.4 | 0.4 | 27.0 | 1.8 | 0.5 | 0.4 | 4.7 | 0.0 | n/a | 0.0 | 6.6 | n/a | 0.0 | 4.5 | 48 | 8 |
| Trans-monoenoic Fat | n/a | 0.0 | 0.0 | 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 | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | 0.0 | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | 0.0 | 0.0 | 2 | 0 |
| Valine (g) | 0.3 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.8 | n/a | 0.0 | 0.0 | 2 | 0 |
| Vitamin A, IU (IU) | 148.0 | 236.0 | 236.0 | 0.0 | 3,725.9 | 0.0 | 36,632.0 | 2,049.2 | 104.9 | 177.3 | 11.4 | n/a | 0.0 | 391.6 | n/a | 0.0 | 0.0 | 43,712 | 7,285 |
| Vitamin A, RAE (mcg) | 5.5 | 11.8 | 11.8 | 0.0 | 186.8 | 0.0 | 1,830.7 | 103.3 | 5.3 | 8.8 | 0.6 | n/a | 0.0 | 20.1 | n/a | 0.0 | 0.0 | 2,185 | 364 |
| 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 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.2 | 0.2 | 0.1 | 0.3 | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 12.1 | 21.1 | 21.1 | 2.3 | 152.0 | 0.0 | 17.2 | 33.7 | 4.7 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 265 | 44 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 7.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 8 | 1 |
| Water (g) | 506.4 | 111.9 | 111.9 | 99.8 | 109.7 | 0.0 | 281.7 | 232.5 | 1.7 | 35.2 | 0.1 | n/a | 1,420.6 | 18.8 | n/a | 0.0 | 0.0 | 2,930 | 488 |
| Zinc (mg) | 0.9 | 0.4 | 0.4 | 0.6 | 0.3 | 0.0 | 1.7 | 0.4 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 3.3 | n/a | 0.0 | 0.0 | 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.