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.
1 (15g) spring onions |
1 bunch (100g) fresh parsley |
1 lb (455g) zucchini |
2 medium (122g) carrots |
1/2 (229g) eggplants |
1 cup (216g) olive oil |
4 (492g) tomatoes |
4 medium (784g) zucchini |
4 small (2,192g) eggplants |
4 (476g) bell peppers |
1 1/2 cups (278g) long grain rice |
1 tablespoon (18g) sea salt |
1 teaspoon (2g) fresh ground pepper |
1 to taste (0g) toasted breadcrumbs |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.2 | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.5 | 1.1 | 0.2 | 1.1 | 0.0 | 0.0 | n/a | 4 | 1 |
Alcohol (g) | 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 | n/a | 0 | 0 |
Arginine (g) | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.4 | 1.2 | 0.1 | 1.6 | 0.0 | 0.0 | n/a | 4 | 1 |
Ash (g) | 0.1 | 2.2 | 2.6 | 1.2 | 1.6 | 0.0 | 2.5 | 4.5 | 15.3 | 2.0 | 1.8 | 18.0 | 0.1 | n/a | 52 | 13 |
Aspartic acid (g) | 0.0 | 0.3 | 0.7 | 0.2 | 0.4 | 0.0 | 0.7 | 1.2 | 3.6 | 1.0 | 1.9 | 0.0 | 0.0 | n/a | 10 | 2 |
Caffeine (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 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 10.8 | 138.0 | 72.8 | 40.3 | 20.6 | 2.2 | 49.2 | 125.4 | 197.3 | 47.6 | 77.7 | 4.3 | 10.2 | n/a | 796 | 199 |
Calories | 4.8 | 36.0 | 77.4 | 50.0 | 55.0 | 1,909.4 | 88.6 | 133.3 | 526.1 | 95.2 | 1,012.9 | 0.0 | 5.8 | n/a | 3,994 | 999 |
Calories (kj) | 20.3 | 151.0 | 318.5 | 211.1 | 233.6 | 7,989.8 | 364.1 | 548.8 | 2,235.8 | 399.8 | 4,237.4 | 0.0 | 24.2 | n/a | 16,734 | 4,184 |
Carbohydrates (g) | 1.1 | 6.3 | 14.2 | 11.7 | 13.1 | 0.0 | 19.1 | 24.4 | 124.9 | 22.1 | 221.9 | 0.0 | 1.5 | n/a | 460 | 115 |
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 | 0.0 | n/a | 0 | 0 |
Copper (mg) | 0.0 | 0.1 | 0.2 | 0.1 | 0.2 | 0.0 | 0.3 | 0.4 | 1.8 | 0.3 | 0.6 | 0.0 | 0.0 | n/a | 4 | 1 |
Cystine | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 0.4 | 3.3 | 4.6 | 3.4 | 7.8 | 0.0 | 5.9 | 7.8 | 74.5 | 8.1 | 3.6 | 0.0 | 0.6 | n/a | 120 | 30 |
Folate (mcg) | 9.6 | 152.0 | 109.2 | 23.2 | 50.4 | 0.0 | 73.8 | 188.2 | 482.2 | 47.6 | 641.0 | 0.0 | 0.4 | n/a | 1,778 | 444 |
Folate, DFE (mcg) | 9.6 | 152.0 | 109.2 | 23.2 | 50.4 | 0.0 | 73.8 | 188.2 | 482.2 | 47.6 | 1,073.9 | 0.0 | 0.4 | n/a | 2,210 | 553 |
Folate, food (mcg) | 9.6 | 152.0 | 109.2 | 23.2 | 50.4 | 0.0 | 73.8 | 188.2 | 482.2 | 47.6 | 22.2 | 0.0 | 0.4 | n/a | 1,159 | 290 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 618.8 | 0.0 | 0.0 | n/a | 619 | 155 |
Fructose | n/a | n/a | 6.3 | 0.7 | n/a | n/a | 6.7 | 10.8 | n/a | 5.3 | 0.1 | n/a | 0.0 | n/a | 30 | 7 |
Galactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 4.9 | 0.7 | n/a | n/a | 6.2 | 8.4 | n/a | 5.5 | 0.1 | n/a | 0.0 | n/a | 26 | 6 |
Glutamic acid (g) | 0.1 | 0.2 | 0.6 | 0.4 | 0.4 | 0.0 | 2.1 | 1.0 | 4.1 | 0.9 | 3.9 | 0.0 | 0.0 | n/a | 14 | 3 |
Glycine (g) | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.4 | 0.9 | 0.1 | 0.9 | 0.0 | 0.0 | n/a | 3 | 1 |
Histidine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.5 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 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 | n/a | 0.0 | n/a | 0 | 0 |
Iron (mg) | 0.2 | 6.2 | 1.7 | 0.4 | 0.5 | 1.2 | 1.3 | 2.9 | 5.3 | 1.6 | 12.0 | 0.1 | 0.2 | n/a | 34 | 8 |
Isoleucine (g) | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 1.0 | 0.1 | 0.9 | 0.0 | 0.0 | n/a | 3 | 1 |
Lactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.2 | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.6 | 1.4 | 0.2 | 1.6 | 0.0 | 0.0 | n/a | 5 | 1 |
Lysine (g) | 0.0 | 0.2 | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.5 | 1.0 | 0.2 | 0.7 | 0.0 | 0.0 | n/a | 3 | 1 |
Magnesium (mg) | 3.0 | 50.0 | 81.9 | 14.6 | 32.1 | 0.0 | 54.1 | 141.1 | 306.9 | 47.6 | 69.4 | 0.2 | 3.9 | n/a | 805 | 201 |
Maltose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.2 | 0.8 | 0.2 | 0.6 | 0.0 | 0.6 | 1.4 | 5.5 | 0.6 | 3.0 | 0.0 | 0.3 | n/a | 13 | 3 |
Methionine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 1 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 157.6 | 0.2 | 0.1 | 0.4 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 159 | 40 |
Niacin (mg) | 0.1 | 1.3 | 2.1 | 1.2 | 1.5 | 0.0 | 2.9 | 3.5 | 14.2 | 2.3 | 11.6 | 0.0 | 0.0 | n/a | 41 | 10 |
Pantothenic acid (mg) | 0.0 | 0.4 | 0.9 | 0.3 | 0.6 | 0.0 | 0.4 | 1.6 | 6.2 | 0.5 | 2.8 | 0.0 | 0.0 | n/a | 14 | 3 |
Phenylalanine (g) | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 0.9 | 0.4 | 1.1 | 0.0 | 0.0 | n/a | 3 | 1 |
Phosphorus (mg) | 5.6 | 58.0 | 172.9 | 42.7 | 57.3 | 0.0 | 118.1 | 297.9 | 548.0 | 95.2 | 319.1 | 0.0 | 3.6 | n/a | 1,718 | 430 |
Phytosterols | n/a | 5.0 | n/a | n/a | 16.0 | 477.4 | 34.4 | n/a | 153.4 | 42.8 | n/a | 0.0 | 2.1 | n/a | 731 | 183 |
Polyunsaturated Fat (g) | 0.0 | 0.1 | 0.4 | 0.1 | 0.2 | 22.7 | 0.4 | 0.7 | 1.7 | 0.3 | 0.5 | 0.0 | 0.0 | n/a | 27 | 7 |
Potassium (mg) | 41.4 | 554.0 | 1,187.6 | 390.4 | 526.7 | 2.2 | 1,166.0 | 2,046.2 | 5,041.6 | 833.0 | 319.1 | 1.4 | 30.6 | n/a | 12,140 | 3,035 |
Proline (g) | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 0.9 | 0.1 | 0.9 | 0.0 | 0.0 | n/a | 3 | 1 |
Protein (g) | 0.3 | 3.0 | 5.5 | 1.1 | 2.3 | 0.0 | 4.3 | 9.5 | 22.1 | 4.1 | 19.8 | 0.0 | 0.2 | n/a | 72 | 18 |
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 | 0.0 | n/a | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.1 | 0.4 | 0.1 | 0.1 | 0.0 | 0.1 | 0.7 | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 3 | 1 |
Saturated Fat (g) | 0.0 | 0.1 | 0.4 | 0.0 | 0.1 | 29.8 | 0.1 | 0.7 | 0.7 | 0.3 | 0.5 | 0.0 | 0.0 | n/a | 33 | 8 |
Selenium (mcg) | 0.1 | 0.1 | 0.9 | 0.1 | 0.7 | 0.0 | 0.0 | 1.6 | 6.6 | 0.0 | 41.9 | 0.0 | 0.1 | n/a | 52 | 13 |
Serine (g) | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.4 | 0.9 | 0.3 | 1.0 | 0.0 | 0.0 | n/a | 3 | 1 |
Sodium (mg) | 2.4 | 56.0 | 36.4 | 84.2 | 4.6 | 4.3 | 24.6 | 62.7 | 43.8 | 14.3 | 13.9 | 6,976.4 | 0.5 | n/a | 7,324 | 1,831 |
Starch | n/a | n/a | 0.0 | 1.7 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Sucrose | n/a | n/a | 0.2 | 4.4 | n/a | n/a | 0.0 | 0.4 | n/a | 0.5 | 0.2 | n/a | 0.0 | n/a | 6 | 1 |
Sugar (g) | 0.3 | 0.9 | 11.4 | 5.8 | 5.4 | 0.0 | 12.9 | 19.6 | 51.5 | 11.4 | 0.3 | 0.0 | 0.0 | n/a | 120 | 30 |
Theobromine (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 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.2 | 0.4 | 0.9 | 0.3 | 1.6 | 0.0 | 0.0 | n/a | 4 | 1 |
Threonine (g) | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.2 | 0.8 | 0.2 | 0.7 | 0.0 | 0.0 | n/a | 3 | 1 |
Tocopherol, alpha (mg) | 0.1 | 0.8 | 0.5 | 0.8 | 0.7 | 31.0 | 2.7 | 0.9 | 6.6 | 1.8 | 0.3 | 0.0 | 0.0 | n/a | 46 | 12 |
Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.5 | n/a | 0.0 | n/a | 1.8 | 0.6 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 3 | 1 |
Total Fat (g) | 0.0 | 0.8 | 1.5 | 0.3 | 0.4 | 216.0 | 1.0 | 2.5 | 4.2 | 0.8 | 1.8 | 0.0 | 0.1 | n/a | 229 | 57 |
Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 0.6 | 0.1 | 0.7 | 0.0 | 0.0 | n/a | 2 | 0 |
Valine (g) | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.4 | 1.2 | 0.2 | 1.2 | 0.0 | 0.0 | n/a | 4 | 1 |
Vitamin A, IU (IU) | 149.6 | 8,424.0 | 910.0 | 20,381.3 | 61.8 | 0.0 | 4,098.4 | 1,568.0 | 591.8 | 1,761.2 | 0.0 | 0.0 | 12.6 | n/a | 37,959 | 9,490 |
Vitamin A, RAE (mcg) | 7.5 | 421.0 | 45.5 | 1,018.7 | 2.3 | 0.0 | 206.6 | 78.4 | 21.9 | 85.7 | 0.0 | 0.0 | 0.6 | n/a | 1,888 | 472 |
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 | 0.0 | n/a | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.7 | 0.2 | 0.2 | 0.0 | 0.4 | 1.3 | 1.8 | 1.1 | 0.5 | 0.0 | 0.0 | n/a | 6 | 2 |
Vitamin C (mg) | 2.8 | 133.0 | 81.4 | 7.2 | 5.0 | 0.0 | 67.4 | 140.3 | 48.2 | 382.7 | 0.0 | 0.0 | 0.0 | n/a | 868 | 217 |
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 | 0.0 | n/a | 0 | 0 |
Water (g) | 13.5 | 87.7 | 431.3 | 107.7 | 211.6 | 0.0 | 465.0 | 743.2 | 2,025.6 | 446.9 | 32.2 | 0.0 | 0.3 | n/a | 4,565 | 1,141 |
Zinc (mg) | 0.1 | 1.1 | 1.5 | 0.3 | 0.4 | 0.0 | 0.8 | 2.5 | 3.5 | 0.6 | 3.0 | 0.0 | 0.0 | n/a | 14 | 3 |
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.