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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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