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 cup (140g) bulgur |
1 1/2 cups (356g) boiling water |
1 1/2 teaspoons (9g) salt |
1/4 cup (61g) fresh lemon juice |
1 teaspoon (3g) garlic |
1/2 cup (50g) scallions |
1/2 teaspoon (0g) dried mint flakes |
1/4 cup (54g) olive oil |
1 to taste (0g) fresh black pepper |
2 medium (246g) tomatoes |
1 cup (60g) fresh parsley |
1/2 cup (120g) chickpeas |
1 (119g) red bell peppers |
1/2 cup (64g) carrots |
1 (301g) cucumbers |
Total | 1 serving | |
| Alanine (g) | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.3 | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.6 | 0.0 | 0.1 | 0.1 | 2 | 0 |
| Ash (g) | 2.1 | 0.4 | 9.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 1.2 | 1.3 | 1.9 | 0.6 | 0.6 | 1.1 | 19 | 2 |
| Aspartic acid (g) | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.2 | 0.7 | 0.3 | 0.1 | 0.1 | 3 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 49.0 | 10.7 | 2.2 | 3.7 | 5.1 | 36.0 | 3.7 | 0.5 | n/a | 24.6 | 82.8 | 38.4 | 8.3 | 21.1 | 48.2 | 334 | 42 |
| Calories | 478.8 | 0.0 | 0.0 | 13.4 | 4.2 | 16.0 | 0.7 | 477.4 | n/a | 44.3 | 21.6 | 142.8 | 36.9 | 26.2 | 45.2 | 1,307 | 163 |
| Calories (kj) | 2,003.4 | 0.0 | 0.0 | 55.5 | 17.4 | 67.5 | 3.0 | 1,997.5 | n/a | 182.0 | 90.6 | 596.4 | 153.5 | 110.7 | 195.7 | 5,473 | 684 |
| Carbohydrates (g) | 106.2 | 0.0 | 0.0 | 4.2 | 0.9 | 3.7 | 0.1 | 0.0 | n/a | 9.6 | 3.8 | 27.1 | 7.2 | 6.1 | 10.9 | 180 | 22 |
| Cholesterol (mg) | 0.0 | 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 |
| Copper (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Cystine (g) | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 25.6 | 0.0 | 0.0 | 0.2 | 0.1 | 1.3 | 0.1 | 0.0 | n/a | 3.0 | 2.0 | 5.3 | 2.5 | 1.8 | 1.5 | 43 | 5 |
| Folate (mcg) | 37.8 | 0.0 | 0.0 | 12.2 | 0.1 | 32.0 | 1.3 | 0.0 | n/a | 36.9 | 91.2 | 80.4 | 54.7 | 12.2 | 21.1 | 380 | 47 |
| Folate, DFE (mcg) | 37.8 | 0.0 | 0.0 | 12.2 | 0.1 | 32.0 | 1.3 | 0.0 | n/a | 36.9 | 91.2 | 80.4 | 54.7 | 12.2 | 21.1 | 380 | 47 |
| Folate, food (mcg) | 37.8 | 0.0 | 0.0 | 12.2 | 0.1 | 32.0 | 1.3 | 0.0 | n/a | 36.9 | 91.2 | 80.4 | 54.7 | 12.2 | 21.1 | 380 | 47 |
| Folic acid (mcg) | 0.0 | 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 |
| Fructose | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | 3.4 | n/a | n/a | 2.7 | 0.4 | 2.6 | 10 | 1 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | 3.1 | n/a | n/a | 2.3 | 0.4 | 2.3 | 9 | 1 |
| Glutamic acid (g) | 5.4 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 1.1 | 0.1 | 1.0 | 0.3 | 0.2 | 0.6 | 9 | 1 |
| Glycine (g) | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Histidine (g) | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Iron (mg) | 3.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.2 | 0.3 | n/a | 0.7 | 3.7 | 1.6 | 0.5 | 0.2 | 0.8 | 12 | 2 |
| Isoleucine (g) | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 1.2 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.4 | 0.0 | 0.1 | 0.1 | 2 | 0 |
| Lysine (g) | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.4 | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Magnesium (mg) | 229.6 | 3.6 | 0.1 | 3.7 | 0.7 | 10.0 | 1.5 | 0.0 | n/a | 27.1 | 30.0 | 34.8 | 14.3 | 7.7 | 39.1 | 402 | 50 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 4.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.7 | 0.1 | 0.1 | 0.2 | 6 | 1 |
| Methionine (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Monounsaturated Fat (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 39.4 | n/a | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 40 | 5 |
| Niacin (mg) | 7.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 1.5 | 0.8 | 0.2 | 1.2 | 0.6 | 0.3 | 12 | 2 |
| Pantothenic acid (mg) | 1.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 0.4 | 0.4 | 0.2 | 0.8 | 4 | 0 |
| Phenylalanine (g) | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.3 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Phosphorus (mg) | 420.0 | 0.0 | 0.0 | 4.9 | 4.3 | 18.5 | 0.7 | 0.0 | n/a | 59.0 | 34.8 | 108.0 | 30.9 | 22.4 | 72.2 | 776 | 97 |
| Phytosterols | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 119.3 | n/a | 17.2 | 3.0 | n/a | n/a | n/a | 42.1 | 182 | 23 |
| Polyunsaturated Fat (g) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.7 | n/a | 0.2 | 0.1 | 0.6 | 0.1 | 0.1 | 0.1 | 8 | 1 |
| Potassium (mg) | 574.0 | 3.6 | 0.7 | 62.8 | 11.2 | 138.0 | 4.8 | 0.5 | n/a | 583.0 | 332.4 | 206.4 | 251.1 | 204.8 | 442.5 | 2,816 | 352 |
| Proline (g) | 1.8 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Protein (g) | 17.2 | 0.0 | 0.0 | 0.2 | 0.2 | 0.9 | 0.0 | 0.0 | n/a | 2.2 | 1.8 | 5.9 | 1.2 | 0.6 | 2.0 | 32 | 4 |
| Retinol (mcg) | 0.0 | 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 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Saturated Fat (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.5 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 8 | 1 |
| Selenium (mcg) | 3.2 | 0.0 | 0.0 | 0.1 | 0.4 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.1 | 3.4 | 0.1 | 0.1 | 0.9 | 8 | 1 |
| Serine (g) | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.3 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Sodium (mg) | 23.8 | 10.7 | 3,488.2 | 0.6 | 0.5 | 8.0 | 0.9 | 1.1 | n/a | 12.3 | 33.6 | 358.8 | 4.8 | 44.2 | 6.0 | 3,993 | 499 |
| Starch | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.9 | 2.5 | 3 | 0 |
| Sucrose | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 2.3 | 0.1 | 3 | 0 |
| Sugar (g) | 0.6 | 0.0 | 0.0 | 1.5 | 0.0 | 1.2 | n/a | 0.0 | n/a | 6.5 | 0.5 | n/a | 5.0 | 3.0 | 5.0 | 23 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Threonine (g) | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 7.7 | n/a | 1.3 | 0.5 | n/a | 1.9 | 0.4 | 0.1 | 12 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.3 | 0.3 | n/a | 0.2 | 0.0 | 0.1 | 1 | 0 |
| Total Fat (g) | 1.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 54.0 | n/a | 0.5 | 0.5 | 1.4 | 0.4 | 0.2 | 0.3 | 59 | 7 |
| Trans-monoenoic Fat | 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 | 0 | 0 |
| TransFatty acids | 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 | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tyrosine (g) | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Valine (g) | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Vitamin A, IU (IU) | 12.6 | 0.0 | 0.0 | 3.7 | 0.3 | 498.5 | 26.4 | 0.0 | n/a | 2,049.2 | 5,054.4 | 25.2 | 3,725.9 | 10,691.8 | 316.1 | 22,404 | 2,801 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25.0 | 1.3 | 0.0 | n/a | 103.3 | 252.6 | 1.2 | 186.8 | 534.4 | 15.1 | 1,120 | 140 |
| Vitamin B-12 (mcg) | 0.0 | 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 |
| Vitamin B-6 (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.6 | 0.3 | 0.1 | 0.1 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 23.6 | 0.9 | 9.4 | 0.0 | 0.0 | n/a | 33.7 | 79.8 | 4.6 | 152.0 | 3.8 | 8.4 | 316 | 40 |
| Vitamin D (IU) | 0.0 | 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 |
| Water (g) | 12.6 | 355.1 | 0.0 | 56.3 | 1.6 | 44.9 | 0.0 | 0.0 | n/a | 232.5 | 52.6 | 83.6 | 109.7 | 56.5 | 286.6 | 1,292 | 162 |
| Zinc (mg) | 2.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.4 | 0.6 | 1.3 | 0.3 | 0.2 | 0.6 | 6 | 1 |
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