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 1/2 tablespoons (20g) olive oil |
1 cup (160g) onions |
3 cloves (9g) garlic |
5 cups (0g) reduced-sodium fat-free chicken broth |
1 cup (192g) dried lentils |
1/2 cup (64g) carrots |
2 (0g) bay leaves |
3 cups (108g) swiss chard |
1 1/2 cups (234g) baking potatoes |
1 cup (0g) smoked ham |
14 1/2 ounces (411g) diced tomatoes |
1 teaspoon (1g) dried basil |
1/2 teaspoon (1g) dried thyme |
1/2 teaspoon (1g) black pepper |
3 tablespoons (11g) fresh parsley |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | n/a | 2.1 | 0.1 | n/a | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | 0.1 | n/a | 3.8 | 0.1 | n/a | 0.1 | 0.2 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 5 | 1 |
| Ash (g) | 0.0 | 0.6 | 0.1 | n/a | 5.1 | 0.6 | 0.0 | 1.7 | 2.2 | n/a | 2.1 | 0.1 | 0.1 | 0.1 | 0.3 | 13 | 3 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | n/a | 5.5 | 0.1 | n/a | n/a | 1.1 | n/a | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 7 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.2 | 36.8 | 16.3 | n/a | 107.5 | 21.1 | 1.0 | 55.1 | 11.7 | n/a | 41.1 | 15.7 | 13.2 | 5.1 | 15.7 | 341 | 68 |
| Calories | 179.0 | 64.0 | 13.4 | n/a | 677.8 | 26.2 | 0.4 | 20.5 | 203.6 | n/a | 74.0 | 1.6 | 1.9 | 2.9 | 4.1 | 1,269 | 254 |
| Calories (kj) | 749.0 | 265.6 | 56.1 | n/a | 2,835.8 | 110.7 | 1.6 | 85.3 | 854.1 | n/a | 304.2 | 6.8 | 8.1 | 12.1 | 17.2 | 5,307 | 1,061 |
| Carbohydrates (g) | 0.0 | 14.9 | 3.0 | n/a | 115.4 | 6.1 | 0.1 | 4.0 | 47.1 | n/a | 16.0 | 0.3 | 0.4 | 0.7 | 0.7 | 209 | 42 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | n/a | 1.0 | 0.0 | 0.0 | 0.2 | 0.4 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.1 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 2.7 | 0.2 | n/a | 58.6 | 1.8 | 0.0 | 1.7 | 4.2 | n/a | 4.9 | 0.3 | 0.3 | 0.3 | 0.4 | 75 | 15 |
| Folate (mcg) | 0.0 | 30.4 | 0.3 | n/a | 919.7 | 12.2 | 0.2 | 15.1 | 23.4 | n/a | 61.7 | 2.2 | 1.9 | 0.2 | 17.3 | 1,085 | 217 |
| Folate, DFE (mcg) | 0.0 | 30.4 | 0.3 | n/a | 919.7 | 12.2 | 0.2 | 15.1 | 23.4 | n/a | 61.7 | 2.2 | 1.9 | 0.2 | 17.3 | 1,085 | 217 |
| Folate, food (mcg) | 0.0 | 30.4 | 0.3 | n/a | 919.7 | 12.2 | 0.2 | 15.1 | 23.4 | n/a | 61.7 | 2.2 | 1.9 | 0.2 | 17.3 | 1,085 | 217 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 2.1 | n/a | n/a | 0.5 | 0.4 | n/a | n/a | 0.7 | n/a | 5.6 | 0.0 | n/a | 0.0 | n/a | 9 | 2 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.2 | n/a | n/a | 0.0 | 0.4 | n/a | n/a | 0.9 | n/a | 5.1 | 0.0 | n/a | 0.0 | n/a | 10 | 2 |
| Glutamic acid (g) | 0.0 | 0.4 | 0.1 | n/a | 7.7 | 0.2 | n/a | n/a | 0.7 | n/a | 1.8 | 0.0 | n/a | 0.0 | 0.0 | 11 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | n/a | 2.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | 1.4 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Hydroxyproline | 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 | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.3 | 0.2 | n/a | 14.5 | 0.2 | 0.1 | 1.9 | 0.7 | n/a | 1.1 | 0.6 | 0.9 | 0.1 | 0.7 | 21 | 4 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | n/a | 2.1 | 0.0 | n/a | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | n/a | 3.6 | 0.1 | n/a | 0.1 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | n/a | 3.5 | 0.1 | n/a | 0.1 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Magnesium (mg) | 0.0 | 16.0 | 2.3 | n/a | 234.2 | 7.7 | 0.1 | 87.5 | 51.5 | n/a | 45.2 | 5.0 | 1.5 | 2.0 | 5.7 | 459 | 92 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.6 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.2 | n/a | 2.6 | 0.1 | 0.0 | 0.4 | 0.3 | n/a | 0.5 | 0.1 | 0.1 | 0.1 | 0.0 | 4 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 14.8 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 15 | 3 |
| Niacin (mg) | 0.0 | 0.2 | 0.1 | n/a | 5.0 | 0.6 | 0.0 | 0.4 | 3.4 | n/a | 2.4 | 0.0 | 0.0 | 0.0 | 0.1 | 12 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.1 | n/a | 4.1 | 0.2 | n/a | 0.2 | 1.2 | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 6 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | n/a | 2.4 | 0.0 | n/a | 0.1 | 0.2 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Phosphorus (mg) | 0.0 | 46.4 | 13.8 | n/a | 865.9 | 22.4 | 0.1 | 49.7 | 103.0 | n/a | 98.7 | 1.9 | 1.4 | 1.8 | 6.6 | 1,212 | 242 |
| Phytosterols (mg) | 44.8 | 24.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 28.8 | 0.7 | 1.1 | 1.1 | 0.6 | 101 | 20 |
| Polyunsaturated Fat (g) | 2.1 | 0.0 | 0.0 | n/a | 1.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Potassium (mg) | 0.2 | 233.6 | 36.1 | n/a | 1,833.6 | 204.8 | 0.6 | 409.3 | 886.9 | n/a | 974.2 | 18.4 | 5.7 | 15.3 | 63.2 | 4,682 | 936 |
| Proline (g) | 0.0 | 0.0 | 0.0 | n/a | 2.1 | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Protein (g) | 0.0 | 1.8 | 0.6 | n/a | 49.5 | 0.6 | 0.0 | 1.9 | 4.4 | n/a | 3.6 | 0.2 | 0.1 | 0.1 | 0.3 | 63 | 13 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 2.8 | 0.1 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Selenium (mcg) | 0.0 | 0.8 | 1.3 | n/a | 15.9 | 0.1 | 0.0 | 1.0 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 20 | 4 |
| Serine (g) | 0.0 | 0.0 | 0.0 | n/a | 2.3 | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Sodium (mg) | 0.4 | 6.4 | 1.5 | n/a | 11.5 | 44.2 | 0.0 | 230.0 | 9.4 | n/a | 20.6 | 0.5 | 0.4 | 0.2 | 6.4 | 332 | 66 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 1.6 | n/a | n/a | 2.8 | 2.3 | n/a | n/a | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 1 |
| Sugar (g) | 0.0 | 6.8 | 0.1 | n/a | 3.9 | 3.0 | n/a | 1.2 | 2.0 | n/a | 10.8 | 0.0 | 0.0 | 0.0 | 0.1 | 28 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | n/a | 1.7 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | n/a | 1.8 | 0.1 | n/a | 0.1 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 2.9 | 0.0 | 0.0 | n/a | 0.9 | 0.4 | n/a | 2.0 | 0.0 | n/a | 2.2 | 0.1 | 0.1 | 0.0 | 0.1 | 9 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | n/a | n/a | 8.1 | 0.0 | n/a | n/a | n/a | n/a | 0.5 | 0.0 | n/a | 0.1 | 0.1 | 9 | 2 |
| Total Fat (g) | 20.3 | 0.2 | 0.0 | n/a | 2.0 | 0.2 | 0.0 | 0.2 | 0.2 | n/a | 0.8 | 0.0 | 0.1 | 0.0 | 0.1 | 24 | 5 |
| 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 | n/a | 0 | 0 |
| TransFatty acids | 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 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | 1.3 | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | n/a | 2.5 | 0.0 | n/a | 0.1 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 3.2 | 0.8 | n/a | 74.9 | 10,691.8 | 7.4 | 6,605.3 | 7.0 | n/a | 3,424.2 | 5.2 | 26.6 | 6.3 | 960.3 | 21,813 | 4,363 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | n/a | 3.8 | 534.4 | 0.4 | 330.5 | 0.0 | n/a | 172.6 | 0.3 | 1.3 | 0.3 | 48.0 | 1,092 | 218 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.1 | n/a | 1.0 | 0.1 | 0.0 | 0.1 | 0.7 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Vitamin C (mg) | 0.0 | 11.8 | 2.8 | n/a | 8.4 | 3.8 | 0.1 | 32.4 | 30.4 | n/a | 56.3 | 0.0 | 0.4 | 0.0 | 15.2 | 162 | 32 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 0.0 | 142.6 | 5.3 | n/a | 20.0 | 56.5 | 0.0 | 100.1 | 180.1 | n/a | 388.5 | 0.1 | 0.1 | 0.1 | 10.0 | 903 | 181 |
| Zinc (mg) | 0.0 | 0.3 | 0.1 | n/a | 9.2 | 0.2 | 0.0 | 0.4 | 0.7 | n/a | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | 12 | 2 |
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