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 tablespoon (14g) olive oil |
1 small (70g) onions |
1 small (50g) carrots |
4 (280g) veggie burgers |
1/2 cup (40g) ground walnuts |
1 cup (108g) breadcrumbs |
1 cup (198g) cooked lentils |
1/4 cup (0g) silken tofu |
2 tablespoons (30g) tahini |
1 tablespoon (18g) soy sauce |
1 tablespoon (4g) parsley |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) pepper |
1/4 cup (60g) catsup |
1 tablespoon (20g) jam |
1 teaspoon (6g) soy sauce |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.1 | 2.0 | 0.3 | 0.5 | 0.7 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 4 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.1 | 0.0 | 2.9 | 0.9 | 0.6 | 1.4 | n/a | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
Ash (g) | 0.0 | 0.2 | 0.5 | 7.1 | 0.7 | 3.1 | 1.6 | n/a | 1.5 | 3.2 | 0.1 | 3.0 | 0.0 | 2.2 | 0.0 | 1.1 | 24 | 4 |
Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 4.3 | 0.7 | 0.8 | 2.0 | n/a | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 9 | 2 |
Beta-sitosterol | n/a | n/a | n/a | n/a | 25.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 26 | 4 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.1 | 16.1 | 16.5 | 380.8 | 39.2 | 197.6 | 37.6 | n/a | 126.0 | 3.6 | 5.2 | 0.7 | 2.5 | 10.8 | 4.0 | 1.2 | 842 | 140 |
Calories | 119.3 | 28.0 | 20.5 | 495.6 | 261.6 | 426.6 | 229.7 | n/a | 171.0 | 10.8 | 1.4 | 0.0 | 1.4 | 58.2 | 55.6 | 3.6 | 1,883 | 314 |
Calories (kj) | 499.4 | 116.2 | 86.5 | 2,069.2 | 1,095.2 | 1,785.2 | 964.3 | n/a | 715.5 | 45.2 | 5.7 | 0.0 | 6.0 | 242.4 | 232.6 | 15.1 | 7,878 | 1,313 |
Campesterol | n/a | n/a | n/a | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Carbohydrates (g) | 0.0 | 6.5 | 4.8 | 40.0 | 5.5 | 77.7 | 39.9 | n/a | 7.9 | 1.0 | 0.2 | 0.0 | 0.4 | 15.1 | 13.8 | 0.3 | 213 | 36 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 14.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14 | 2 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.6 | 0.6 | 0.3 | 0.5 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 3 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.3 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Dietary Fiber (g) | 0.0 | 1.2 | 1.4 | 13.7 | 2.7 | 4.9 | 15.6 | n/a | 2.8 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 43 | 7 |
Folate (mcg) | 0.0 | 13.3 | 9.5 | 347.2 | 39.2 | 115.6 | 358.4 | n/a | 29.4 | 3.2 | 5.8 | 0.0 | 0.1 | 6.0 | 2.2 | 1.1 | 931 | 155 |
Folate, DFE (mcg) | 0.0 | 13.3 | 9.5 | 347.2 | 39.2 | 177.1 | 358.4 | n/a | 29.4 | 3.2 | 5.8 | 0.0 | 0.1 | 6.0 | 2.2 | 1.1 | 992 | 165 |
Folate, food (mcg) | 0.0 | 13.3 | 9.5 | 347.2 | 39.2 | 27.0 | 358.4 | n/a | 29.4 | 3.2 | 5.8 | 0.0 | 0.1 | 6.0 | 2.2 | 1.1 | 842 | 140 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 88.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 89 | 15 |
Fructose | n/a | 0.9 | 0.3 | 0.4 | 0.0 | 2.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 5.6 | n/a | n/a | 10 | 2 |
Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 1.4 | 0.3 | 0.7 | 0.0 | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 7.1 | n/a | n/a | 11 | 2 |
Glutamic acid (g) | 0.0 | 0.2 | 0.2 | 11.4 | 1.1 | 4.5 | 2.8 | n/a | 1.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.1 | 23 | 4 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 1.8 | 0.3 | 0.5 | 0.7 | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 1.3 | 0.2 | 0.3 | 0.5 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 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 | n/a | n/a | 0 | 0 |
Iron (mg) | 0.1 | 0.1 | 0.2 | 6.7 | 1.2 | 5.2 | 6.6 | n/a | 0.8 | 0.4 | 0.2 | 0.0 | 0.1 | 0.3 | 0.1 | 0.1 | 22 | 4 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 2.2 | 0.3 | 0.6 | 0.8 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Lactose | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.1 | 3.9 | 0.5 | 1.0 | 1.3 | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
Lysine (g) | 0.0 | 0.0 | 0.1 | 2.8 | 0.2 | 0.5 | 1.2 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Magnesium (mg) | 0.0 | 7.0 | 6.0 | 156.8 | 63.2 | 46.4 | 71.3 | n/a | 28.8 | 7.2 | 1.9 | 0.0 | 1.0 | 11.4 | 0.8 | 2.4 | 404 | 67 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.0 | n/a | n/a | 3 | 1 |
Manganese (mg) | 0.0 | 0.1 | 0.1 | 2.7 | 1.4 | 1.0 | 1.0 | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 7 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 0.3 | 0.2 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 5.0 | 3.6 | 1.1 | 0.1 | n/a | 5.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25 | 4 |
Niacin (mg) | 0.0 | 0.1 | 0.5 | 10.5 | 0.5 | 7.2 | 2.1 | n/a | 1.8 | 0.7 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.2 | 24 | 4 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 0.8 | 0.2 | 0.6 | 1.3 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 2.5 | 0.3 | 0.7 | 0.9 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Phosphorus (mg) | 0.0 | 20.3 | 17.5 | 576.8 | 138.4 | 178.2 | 356.4 | n/a | 225.6 | 23.4 | 2.2 | 0.0 | 0.9 | 19.8 | 3.8 | 7.8 | 1,571 | 262 |
Phytosterols (mg) | 29.8 | 10.5 | n/a | n/a | 28.8 | 8.6 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | 0.5 | 4.2 | 2.4 | n/a | 85 | 14 |
Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.1 | 5.7 | 18.9 | 2.2 | 0.3 | n/a | 6.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 35 | 6 |
Potassium (mg) | 0.1 | 102.2 | 160.0 | 932.4 | 176.4 | 211.7 | 730.6 | n/a | 124.2 | 38.2 | 21.1 | 0.2 | 7.6 | 229.2 | 15.4 | 12.7 | 2,762 | 460 |
Proline (g) | 0.0 | 0.0 | 0.0 | 3.6 | 0.3 | 1.5 | 0.7 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
Protein (g) | 0.0 | 0.8 | 0.5 | 44.0 | 6.1 | 14.4 | 17.9 | n/a | 5.3 | 1.9 | 0.1 | 0.0 | 0.1 | 1.0 | 0.1 | 0.6 | 93 | 15 |
Retinol (mcg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.4 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
Saturated Fat (g) | 1.9 | 0.0 | 0.0 | 4.0 | 2.5 | 1.3 | 0.1 | n/a | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12 | 2 |
Selenium (mcg) | 0.0 | 0.4 | 0.1 | 63.3 | 2.0 | 27.2 | 5.5 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.0 | 99 | 17 |
Serine (g) | 0.0 | 0.0 | 0.0 | 2.7 | 0.4 | 0.7 | 0.8 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Sodium (mg) | 0.3 | 2.8 | 34.5 | 1,593.2 | 0.8 | 790.6 | 4.0 | n/a | 22.2 | 1,005.5 | 2.1 | 1,162.7 | 0.1 | 668.4 | 6.4 | 335.2 | 5,629 | 938 |
Starch | n/a | 0.0 | 0.7 | 16.2 | 0.0 | 64.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 81 | 14 |
Stigmasterol | n/a | n/a | n/a | n/a | 0.4 | 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 | 0.7 | 1.8 | 1.7 | 1.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
Sugar (g) | 0.0 | 3.0 | 2.4 | 3.0 | 1.0 | 6.7 | 3.6 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 13.7 | 9.7 | 0.1 | 43 | 7 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.0 | 7.4 | 0.1 | 1.0 | 0.3 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 2 |
Threonine (g) | 0.0 | 0.0 | 0.1 | 1.7 | 0.2 | 0.5 | 0.6 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.3 | 0.6 | 0.3 | 0.1 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 4 | 1 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Tocopherol, gamma (mg) | 0.1 | 0.0 | 0.0 | n/a | 8.3 | 0.8 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 9 | 2 |
Total Fat (g) | 13.5 | 0.1 | 0.1 | 17.6 | 26.1 | 5.7 | 0.8 | n/a | 14.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 79 | 13 |
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 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | 0.0 | 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 | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 1.8 | 0.2 | 0.4 | 0.5 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Valine (g) | 0.0 | 0.0 | 0.0 | 2.5 | 0.3 | 0.6 | 0.9 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Vitamin A, IU (IU) | 0.0 | 1.4 | 8,353.0 | 44.8 | 8.0 | 0.0 | 15.8 | n/a | 20.1 | 0.0 | 320.1 | 0.0 | 3.1 | 559.8 | 0.0 | 0.0 | 9,326 | 1,554 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 417.5 | 2.8 | 0.4 | 0.0 | 0.0 | n/a | 0.9 | 0.0 | 16.0 | 0.0 | 0.2 | 28.2 | 0.0 | 0.0 | 466 | 78 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 5.6 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.8 | 0.2 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
Vitamin C (mg) | 0.0 | 5.2 | 3.0 | 12.6 | 0.5 | 0.0 | 3.0 | n/a | 0.0 | 0.0 | 5.1 | 0.0 | 0.0 | 9.1 | 1.8 | 0.0 | 40 | 7 |
Vitamin D (IU) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 0.0 | 62.4 | 44.1 | 171.4 | 1.6 | 7.0 | 137.9 | n/a | 0.9 | 11.9 | 3.3 | 0.0 | 0.1 | 41.5 | 6.1 | 4.0 | 492 | 82 |
Zinc (mg) | 0.0 | 0.1 | 0.1 | 3.5 | 1.2 | 1.6 | 2.5 | n/a | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 11 | 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.