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Nutritional Facts: Millet Veggie-Nut Pilaf

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 (27g)
olive oil
1/2 (55g)
onions
1/2 cup (75g)
bell peppers
1/2 cup (35g)
mushrooms
1 cup (200g)
millet
2 1/2 cups (593g)
water
1 tablespoon (16g)
miso
2 tablespoons (36g)
soy sauce
1/2 cup (80g)
peas
1/2 cup (62g)
pistachios
1/2 cup (69g)
cashews
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.1 2.0 n/a 0.1 0.2 0.2 0.6 0.5 n/a 4 2
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.0 0.1 0.0 0.0 0.8 n/a 0.1 0.1 0.3 1.2 1.2 n/a 4 2
Ash (g) 0.0 0.2 0.3 0.3 6.5 0.6 2.1 6.4 0.7 1.8 2.7 n/a 22 11
Aspartic acid (g) 0.0 0.1 0.2 0.1 1.5 n/a 0.2 0.3 0.4 1.1 1.0 n/a 5 2
Beta-sitosterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 121.8 n/a n/a 122 61
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 0.3 12.7 7.5 1.1 16.0 17.8 9.4 7.2 21.6 64.6 30.8 n/a 189 94
Calories 238.7 22.0 14.9 7.7 756.0 0.0 32.8 21.6 67.2 345.6 393.2 n/a 1,900 950
Calories (kj) 998.7 91.3 62.6 32.6 3,164.0 0.0 137.1 90.4 281.6 1,446.5 1,645.4 n/a 7,950 3,975
Campesterol n/a n/a n/a 0.7 n/a n/a n/a n/a n/a 6.2 n/a n/a 7 3
Carbohydrates (g) 0.0 5.1 3.5 1.1 145.7 0.0 4.4 2.0 12.5 16.9 22.4 n/a 214 107
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
Copper (mg) 0.0 0.0 0.0 0.1 1.5 0.1 0.1 0.0 0.1 0.8 1.5 n/a 4 2
Cystine (g) 0.0 0.0 0.0 0.0 0.4 n/a 0.0 0.0 0.0 0.2 0.2 n/a 1 0
Dietary Fiber (g) 0.0 0.9 1.3 0.4 17.0 0.0 0.9 0.3 4.4 6.3 2.1 n/a 34 17
Folate (mcg) 0.0 10.5 7.5 6.0 170.0 0.0 3.1 6.5 50.4 31.4 47.3 n/a 332 166
Folate, DFE (mcg) 0.0 10.5 7.5 6.0 170.0 0.0 3.1 6.5 50.4 31.4 47.3 n/a 332 166
Folate, food (mcg) 0.0 10.5 7.5 6.0 170.0 0.0 3.1 6.5 50.4 31.4 47.3 n/a 332 166
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
Fructose n/a 0.7 0.8 0.1 n/a n/a 1.0 n/a 0.3 0.1 n/a n/a 3 2
Galactose n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a 1.1 0.9 0.5 n/a n/a 0.0 n/a 0.1 0.2 n/a n/a 3 1
Glutamic acid (g) 0.0 0.1 0.1 0.1 4.8 n/a 0.3 0.9 0.6 2.3 2.5 n/a 12 6
Glycine (g) 0.0 0.0 0.0 0.0 0.6 n/a 0.1 0.2 0.1 0.6 0.6 n/a 2 1
Histidine (g) 0.0 0.0 0.0 0.0 0.5 n/a 0.0 0.1 0.1 0.3 0.3 n/a 1 1
Iron (mg) 0.2 0.1 0.3 0.2 6.0 0.0 0.4 0.9 1.2 2.4 4.1 n/a 16 8
Isoleucine (g) 0.0 0.0 0.0 0.0 0.9 n/a 0.1 0.2 0.2 0.5 0.5 n/a 2 1
Lactose n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0 0
Leucine (g) 0.0 0.0 0.0 0.0 2.8 n/a 0.1 0.3 0.3 0.9 0.9 n/a 5 3
Lysine (g) 0.0 0.0 0.0 0.0 0.4 n/a 0.1 0.3 0.3 0.7 0.6 n/a 2 1
Magnesium (mg) 0.0 5.5 7.5 3.2 228.0 5.9 7.9 14.4 31.2 74.4 178.1 n/a 556 278
Maltose n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.1 n/a n/a 0 0
Manganese (mg) 0.0 0.1 0.1 0.0 3.3 0.0 0.1 0.2 0.4 0.7 0.6 n/a 5 3
Methionine (g) 0.0 0.0 0.0 0.0 0.4 n/a 0.0 0.1 0.1 0.2 0.2 n/a 1 0
Monounsaturated Fat (g) 19.7 0.0 0.0 0.0 1.5 0.0 0.2 0.0 0.0 14.6 18.7 n/a 55 27
Niacin (mg) 0.0 0.1 0.4 1.3 9.4 0.0 0.1 1.4 1.6 0.8 1.0 n/a 16 8
Pantothenic acid (mg) 0.0 0.1 0.1 0.5 1.7 0.0 0.1 0.1 0.1 0.3 0.8 n/a 4 2
Phenylalanine (g) 0.0 0.0 0.1 0.0 1.2 n/a 0.1 0.2 0.2 0.6 0.5 n/a 3 1
Phosphorus (mg) 0.0 16.0 14.9 30.1 570.0 0.0 26.2 46.8 93.6 301.4 335.7 n/a 1,435 717
Phytosterols (mg) 59.7 8.3 6.7 n/a n/a n/a n/a n/a n/a 131.6 108.2 n/a 314 157
Polyunsaturated Fat (g) 2.8 0.0 0.0 0.1 4.3 0.0 0.5 0.0 0.1 8.5 5.4 n/a 22 11
Potassium (mg) 0.3 80.3 130.4 111.3 390.0 5.9 34.6 76.3 216.8 630.4 387.0 n/a 2,063 1,032
Proline (g) 0.0 0.0 0.0 0.0 1.8 n/a 0.1 0.3 0.1 0.5 0.5 n/a 3 2
Protein (g) 0.0 0.6 0.6 1.1 22.0 0.0 1.9 3.8 4.3 12.5 10.5 n/a 57 29
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
Riboflavin (mg) 0.0 0.0 0.0 0.1 0.6 0.0 0.0 0.1 0.1 0.1 0.1 n/a 1 1
Saturated Fat (g) 3.7 0.0 0.0 0.0 1.4 0.0 0.2 0.0 0.0 3.4 6.3 n/a 15 8
Selenium (mcg) 0.0 0.3 0.0 3.3 5.4 0.0 1.2 0.3 1.5 4.3 8.0 n/a 24 12
Serine (g) 0.0 0.0 0.0 0.0 1.3 n/a 0.1 0.2 0.1 0.7 0.6 n/a 3 2
Sodium (mg) 0.5 2.2 2.2 1.8 10.0 17.8 615.1 2,011.0 2.4 0.6 438.4 n/a 3,102 1,551
Starch n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a 1.0 n/a n/a 1 1
Stigmasterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 3.1 n/a n/a 3 2
Sucrose n/a 0.5 0.1 0.0 n/a n/a 0.0 n/a 4.2 4.2 n/a n/a 9 5
Sugar (g) 0.0 2.3 1.8 0.7 n/a 0.0 1.0 0.6 4.7 4.7 3.4 n/a 19 10
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 0.0 0.0 0.8 0.0 0.0 0.0 0.2 0.5 0.1 n/a 2 1
Threonine (g) 0.0 0.0 0.0 0.0 0.7 n/a 0.1 0.1 0.2 0.4 0.4 n/a 2 1
Tocopherol, alpha (mg) 3.9 0.0 0.3 0.0 0.1 0.0 0.0 0.0 0.1 1.4 0.6 n/a 6 3
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.5 n/a n/a 1 0
Tocopherol, gamma (mg) 0.2 0.0 0.0 0.0 n/a n/a n/a n/a 0.8 13.9 n/a n/a 15 7
Total Fat (g) 27.0 0.1 0.1 0.1 8.4 0.0 1.0 0.0 0.2 27.9 31.7 n/a 97 48
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.2 n/a 0.0 0.1 0.0 0.2 0.2 n/a 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.7 n/a 0.1 0.1 0.1 0.3 0.3 n/a 2 1
Valine (g) 0.0 0.0 0.0 0.1 1.2 n/a 0.1 0.2 0.2 0.8 0.7 n/a 3 2
Vitamin A, IU (IU) 0.0 1.1 275.7 0.0 0.0 0.0 14.4 0.0 640.8 255.2 0.0 n/a 1,187 594
Vitamin A, RAE (mcg) 0.0 0.0 13.4 0.0 0.0 0.0 0.7 0.0 32.0 12.9 0.0 n/a 59 29
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
Vitamin B-6 (mg) 0.0 0.1 0.2 0.0 0.8 0.0 0.0 0.1 0.2 1.0 0.2 n/a 3 1
Vitamin C (mg) 0.0 4.1 59.9 0.7 0.0 0.0 0.0 0.0 11.4 3.4 0.0 n/a 80 40
Vitamin D (IU) 0.0 0.0 0.0 2.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 2 1
Water (g) 0.0 49.0 69.9 32.4 17.3 591.9 7.1 23.8 62.3 2.4 1.2 n/a 857 429
Zinc (mg) 0.0 0.1 0.1 0.2 3.4 0.0 0.4 0.2 1.0 1.4 3.8 n/a 10 5

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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