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.
|
1/2 cup (46g) sliced almonds |
3 cups (711g) water |
1 1/2 cups (255g) quinoa |
2 cups (60g) spinach leaves |
2 cups (308g) fresh cherries |
1 (301g) cucumbers |
15 ounces (425g) chickpeas |
1 small (70g) red onions |
1/4 cup (61g) plain low-fat yogurt |
3 tablespoons (41g) olive oil |
2 tablespoons (29g) fresh lemon juice |
2 (6g) garlic cloves |
Total | 1 serving | |
| Alanine (g) | 0.5 | n/a | 1.5 | 0.1 | 0.1 | 0.1 | 0.9 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 1.1 | n/a | 2.8 | 0.1 | 0.1 | 0.1 | 2.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 6 | 1 |
| Ash (g) | 1.4 | 0.7 | 6.1 | 1.0 | 1.5 | 1.1 | 6.8 | 0.2 | 0.7 | 0.0 | 0.1 | 0.1 | 20 | 3 |
| Aspartic acid (g) | 1.3 | n/a | 2.9 | 0.1 | 1.8 | 0.1 | 2.5 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 9 | 2 |
| Beta-sitosterol (mg) | 60.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 61 | 10 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 121.4 | 21.3 | 119.9 | 59.4 | 40.0 | 48.2 | 136.1 | 16.1 | 112.1 | 0.4 | 1.8 | 10.9 | 688 | 115 |
| Calories | 264.5 | 0.0 | 938.4 | 13.8 | 194.0 | 45.2 | 506.1 | 28.0 | 38.6 | 358.0 | 6.5 | 8.9 | 2,402 | 400 |
| Calories (kj) | 1,107.7 | 0.0 | 3,924.5 | 58.2 | 810.0 | 195.7 | 2,113.6 | 116.2 | 162.3 | 1,498.1 | 26.8 | 37.4 | 10,050 | 1,675 |
| Campesterol (mg) | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Carbohydrates (g) | 10.0 | 0.0 | 163.6 | 2.2 | 49.3 | 10.9 | 96.2 | 6.5 | 4.3 | 0.0 | 2.0 | 2.0 | 347 | 58 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.7 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Copper (mg) | 0.5 | 0.1 | 1.5 | 0.1 | 0.2 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Cystine (g) | 0.1 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 5.6 | 0.0 | 17.9 | 1.3 | 6.5 | 1.5 | 18.7 | 1.2 | 0.0 | 0.0 | 0.1 | 0.1 | 53 | 9 |
| Folate (mcg) | 23.0 | 0.0 | 469.2 | 116.4 | 12.3 | 21.1 | 284.9 | 13.3 | 6.7 | 0.0 | 5.9 | 0.2 | 953 | 159 |
| Folate, DFE (mcg) | 23.0 | 0.0 | 469.2 | 116.4 | 12.3 | 21.1 | 284.9 | 13.3 | 6.7 | 0.0 | 5.9 | 0.2 | 953 | 159 |
| Folate, food (mcg) | 23.0 | 0.0 | 469.2 | 116.4 | 12.3 | 21.1 | 284.9 | 13.3 | 6.7 | 0.0 | 5.9 | 0.2 | 953 | 159 |
| 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 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | n/a | 0.1 | 16.5 | 2.6 | n/a | 0.9 | n/a | n/a | 0.3 | n/a | 21 | 3 |
| Galactose (g) | 0.0 | n/a | n/a | 0.1 | 1.8 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Glucose (dextrose) (g) | 0.1 | n/a | n/a | 0.1 | 20.3 | 2.3 | n/a | 1.4 | n/a | n/a | 0.3 | n/a | 24 | 4 |
| Glutamic acid (g) | 3.1 | n/a | 4.8 | 0.2 | 0.3 | 0.6 | 3.7 | 0.2 | 0.6 | 0.0 | n/a | 0.0 | 13 | 2 |
| Glycine (g) | 0.7 | n/a | 1.8 | 0.1 | 0.1 | 0.1 | 0.9 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 4 | 1 |
| Histidine (g) | 0.3 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 2 | 0 |
| Iron (mg) | 1.7 | 0.0 | 11.7 | 1.6 | 1.1 | 0.8 | 5.7 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 23 | 4 |
| Isoleucine (g) | 0.3 | n/a | 1.3 | 0.1 | 0.1 | 0.1 | 0.9 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 3 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.7 | n/a | 2.1 | 0.1 | 0.1 | 0.1 | 1.5 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 5 | 1 |
| Lysine (g) | 0.3 | n/a | 2.0 | 0.1 | 0.1 | 0.1 | 1.4 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 4 | 1 |
| Magnesium (mg) | 123.3 | 7.1 | 502.4 | 47.4 | 33.9 | 39.1 | 123.3 | 7.0 | 10.4 | 0.0 | 1.8 | 1.5 | 897 | 150 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 1.1 | 0.0 | 5.2 | 0.5 | 0.2 | 0.2 | 2.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 10 | 2 |
| Methionine (g) | 0.1 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 14.2 | 0.0 | 4.1 | 0.0 | 0.1 | 0.0 | 1.1 | 0.0 | 0.3 | 29.5 | 0.0 | 0.0 | 49 | 8 |
| Niacin (mg) | 1.6 | 0.0 | 3.9 | 0.4 | 0.5 | 0.3 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Pantothenic acid (mg) | 0.2 | 0.0 | 2.0 | 0.0 | 0.6 | 0.8 | 1.3 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Phenylalanine (g) | 0.5 | n/a | 1.5 | 0.1 | 0.1 | 0.1 | 1.1 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 4 | 1 |
| Phosphorus (mg) | 222.6 | 0.0 | 1,165.4 | 29.4 | 64.7 | 72.2 | 382.8 | 20.3 | 88.2 | 0.0 | 2.4 | 9.2 | 2,057 | 343 |
| Phytosterols | n/a | n/a | n/a | 5.4 | 37.0 | 42.1 | n/a | 10.5 | n/a | 89.5 | n/a | n/a | 185 | 31 |
| Polyunsaturated Fat (g) | 5.6 | 0.0 | 8.4 | 0.1 | 0.2 | 0.1 | 2.2 | 0.0 | 0.0 | 4.3 | 0.0 | 0.0 | 21 | 3 |
| Potassium (mg) | 324.3 | 7.1 | 1,435.7 | 334.8 | 683.8 | 442.5 | 731.5 | 102.2 | 143.3 | 0.4 | 30.4 | 24.1 | 4,260 | 710 |
| Proline (g) | 0.5 | n/a | 2.0 | 0.1 | 0.1 | 0.0 | 0.9 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 4 | 1 |
| Protein (g) | 9.8 | 0.0 | 36.0 | 1.7 | 3.3 | 2.0 | 21.1 | 0.8 | 3.2 | 0.0 | 0.1 | 0.4 | 78 | 13 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.6 | 0.0 | 0.0 | 0.0 | 9 | 1 |
| Riboflavin (mg) | 0.5 | 0.0 | 0.8 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 1.7 | 0.0 | 1.8 | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | 0.6 | 5.6 | 0.0 | 0.0 | 11 | 2 |
| Selenium (mcg) | 1.2 | 0.0 | 21.7 | 0.6 | 0.0 | 0.9 | 11.9 | 0.4 | 2.0 | 0.0 | 0.0 | 0.9 | 39 | 7 |
| Serine (g) | 0.4 | n/a | 1.4 | 0.1 | 0.1 | 0.1 | 1.1 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 3 | 1 |
| Sodium (mg) | 0.5 | 21.3 | 12.8 | 47.4 | 0.0 | 6.0 | 1,271.6 | 2.8 | 42.9 | 0.8 | 0.3 | 1.0 | 1,407 | 235 |
| Starch (g) | 0.3 | n/a | 133.2 | n/a | 0.0 | 2.5 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 136 | 23 |
| Stigmasterol (mg) | 1.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sucrose (g) | 1.7 | n/a | n/a | 0.0 | 0.5 | 0.1 | n/a | 0.7 | n/a | n/a | 0.1 | n/a | 3 | 1 |
| Sugar (g) | 1.8 | 0.0 | n/a | 0.3 | 39.5 | 5.0 | n/a | 3.0 | 4.3 | 0.0 | 0.7 | 0.1 | 55 | 9 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.9 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.3 | n/a | 1.1 | 0.1 | 0.1 | 0.1 | 0.8 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 12.1 | 0.0 | 6.2 | 1.2 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 5.8 | 0.0 | 0.0 | 26 | 4 |
| Tocopherol, beta (mg) | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 0.3 | n/a | 11.6 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.3 | n/a | n/a | 13 | 2 |
| Total Fat (g) | 22.7 | 0.0 | 15.5 | 0.2 | 0.6 | 0.3 | 4.8 | 0.1 | 0.9 | 40.5 | 0.1 | 0.0 | 86 | 14 |
| Trans-monoenoic Fat (g) | 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 |
| TransFatty acids (g) | 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) | 0.1 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.2 | n/a | 0.7 | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 2 | 0 |
| Valine (g) | 0.4 | n/a | 1.5 | 0.1 | 0.1 | 0.1 | 0.9 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 0.5 | 0.0 | 35.7 | 5,626.2 | 197.1 | 316.1 | 89.3 | 1.4 | 31.2 | 0.0 | 1.8 | 0.5 | 6,300 | 1,050 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 2.6 | 281.4 | 9.2 | 15.1 | 4.3 | 0.0 | 8.6 | 0.0 | 0.0 | 0.0 | 321 | 54 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 1.2 | 0.1 | 0.2 | 0.1 | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | n/a | 16.9 | 21.6 | 8.4 | 16.2 | 5.2 | 0.5 | 0.0 | 11.4 | 1.9 | 82 | 14 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Water (g) | 2.2 | 710.3 | 33.9 | 54.8 | 253.3 | 286.6 | 296.4 | 62.4 | 52.1 | 0.0 | 27.2 | 3.5 | 1,783 | 297 |
| Zinc (mg) | 1.4 | 0.0 | 7.9 | 0.3 | 0.2 | 0.6 | 4.5 | 0.1 | 0.5 | 0.0 | 0.0 | 0.1 | 16 | 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.