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    Nutritional Facts: Lebanese Lentil and Swiss Chard Soup

    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 (192g)
    green lentils
    1 bunch (0g)
    fresh swiss chard
    7 cups (1,659g)
    water
    10 (30g)
    garlic cloves
    1/4 teaspoon (2g)
    salt
    2 (96g)
    lemons, juice of
    1/4 cup (54g)
    extra virgin olive oil
    Total 1 serving
    Alanine (g) 2.1 n/a n/a 0.0 0.0 n/a 0.0 2 0
    Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 3.8 n/a n/a 0.2 0.0 n/a 0.0 4 1
    Ash (g) 5.1 n/a 1.7 0.5 1.5 0.2 0.0 9 1
    Aspartic acid (g) 5.5 n/a n/a 0.1 0.0 n/a 0.0 6 1
    Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 107.5 n/a 49.8 54.3 0.4 5.8 0.5 218 27
    Calories 677.8 n/a 0.0 44.7 0.0 21.1 477.4 1,221 153
    Calories (kj) 2,835.8 n/a 0.0 186.9 0.0 87.4 1,997.5 5,108 638
    Carbohydrates (g) 115.4 n/a 0.0 9.9 0.0 6.6 0.0 132 16
    Cholesterol (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Copper (mg) 1.0 n/a 0.1 0.1 0.0 0.0 0.0 1 0
    Cystine (g) 0.6 n/a n/a 0.0 0.0 n/a 0.0 1 0
    Dietary Fiber (g) 58.6 n/a 0.0 0.6 0.0 0.3 0.0 59 7
    Folate (mcg) 919.7 n/a 0.0 0.9 0.0 19.2 0.0 940 117
    Folate, DFE (mcg) 919.7 n/a 0.0 0.9 0.0 19.2 0.0 940 117
    Folate, food (mcg) 919.7 n/a 0.0 0.9 0.0 19.2 0.0 940 117
    Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Fructose (g) 0.5 n/a n/a n/a n/a 1.1 n/a 2 0
    Galactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
    Glucose (dextrose) (g) 0.0 n/a n/a n/a n/a 1.0 n/a 1 0
    Glutamic acid (g) 7.7 n/a n/a 0.2 0.0 n/a 0.0 8 1
    Glycine (g) 2.0 n/a n/a 0.1 0.0 n/a 0.0 2 0
    Histidine (g) 1.4 n/a n/a 0.0 0.0 n/a 0.0 1 0
    Iron (mg) 14.5 n/a 0.0 0.5 0.0 0.1 0.3 15 2
    Isoleucine (g) 2.1 n/a n/a 0.1 0.0 n/a 0.0 2 0
    Lactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
    Leucine (g) 3.6 n/a n/a 0.1 0.0 n/a 0.0 4 0
    Lysine (g) 3.5 n/a n/a 0.1 0.0 n/a 0.0 4 0
    Magnesium (mg) 234.2 n/a 16.6 7.5 0.0 5.8 0.0 264 33
    Maltose (g) 0.6 n/a n/a n/a n/a 0.0 n/a 1 0
    Manganese (mg) 2.6 n/a 0.0 0.5 0.0 0.0 0.0 3 0
    Methionine (g) 0.4 n/a n/a 0.0 0.0 n/a 0.0 0 0
    Monounsaturated Fat (g) 0.4 n/a 0.0 0.0 0.0 0.0 39.4 40 5
    Niacin (mg) 5.0 n/a 0.0 0.2 0.0 0.1 0.0 5 1
    Pantothenic acid (mg) 4.1 n/a 0.0 0.2 0.0 0.1 0.0 4 1
    Phenylalanine (g) 2.4 n/a n/a 0.1 0.0 n/a 0.0 2 0
    Phosphorus (mg) 865.9 n/a 0.0 45.9 0.0 7.7 0.0 920 115
    Phytosterols n/a n/a n/a n/a 0.0 n/a 119.3 119 15
    Polyunsaturated Fat (g) 1.0 n/a 0.0 0.1 0.0 0.0 5.7 7 1
    Potassium (mg) 1,833.6 n/a 16.6 120.3 0.1 98.9 0.5 2,070 259
    Proline (g) 2.1 n/a n/a 0.0 0.0 n/a 0.0 2 0
    Protein (g) 49.5 n/a 0.0 1.9 0.0 0.3 0.0 52 6
    Retinol (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Riboflavin (mg) 0.4 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Saturated Fat (g) 0.3 n/a 0.0 0.0 0.0 0.0 7.5 8 1
    Selenium (mcg) 15.9 n/a 0.0 4.3 0.0 0.1 0.0 20 3
    Serine (g) 2.3 n/a n/a 0.1 0.0 n/a 0.0 2 0
    Sodium (mg) 11.5 n/a 49.8 5.1 581.4 1.0 1.1 650 81
    Starch n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Sucrose (g) 2.8 n/a n/a n/a n/a 0.4 n/a 3 0
    Sugar (g) 3.9 n/a 0.0 0.3 0.0 2.4 0.0 7 1
    Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 1.7 n/a 0.0 0.1 0.0 0.0 0.0 2 0
    Threonine (g) 1.8 n/a n/a 0.0 0.0 n/a 0.0 2 0
    Tocopherol, alpha (mg) 0.9 n/a 0.0 0.0 0.0 0.1 7.7 9 1
    Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a n/a 0.1 0 0
    Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a n/a 0.0 0 0
    Tocopherol, gamma (mg) 8.1 n/a n/a n/a n/a n/a 0.4 9 1
    Total Fat (g) 2.0 n/a 0.0 0.2 0.0 0.2 54.0 56 7
    Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 n/a 0 0
    TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Tryptophan (g) 0.4 n/a n/a 0.0 0.0 n/a 0.0 0 0
    Tyrosine (g) 1.3 n/a n/a 0.0 0.0 n/a 0.0 1 0
    Valine (g) 2.5 n/a n/a 0.1 0.0 n/a 0.0 3 0
    Vitamin A, IU (IU) 74.9 n/a 0.0 2.7 0.0 5.8 0.0 83 10
    Vitamin A, RAE (mcg) 3.8 n/a 0.0 0.0 0.0 0.0 0.0 4 0
    Vitamin B-12 (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Vitamin B-6 (mg) 1.0 n/a 0.0 0.4 0.0 0.0 0.0 1 0
    Vitamin C (mg) 8.4 n/a 0.0 9.4 0.0 37.2 0.0 55 7
    Vitamin D (IU) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Water (g) 20.0 n/a 1,657.3 17.6 0.0 88.6 0.0 1,784 223
    Zinc (mg) 9.2 n/a 0.0 0.3 0.0 0.0 0.0 10 1

    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.

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