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Nutritional Facts: Green, Green, Green 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 1/2 tablespoons (20g)
olive oil
1 large (150g)
onions
1/2 cup (51g)
celery
1/2 cup (64g)
carrots
2 (0g)
bay leaves
2 tablespoons (32g)
tomato paste
1 teaspoon (6g)
salt
2 (6g)
garlic cloves
6 cups (1,440g)
chicken stock
1 cup (192g)
dry green lentils
6 cups (180g)
spinach
1/2 cup (30g)
fresh parsley
2 teaspoons (10g)
red wine vinegar
2 teaspoons (10g)
Dijon mustard
1/4 teaspoon (1g)
pepper
1/4 cup (25g)
parmesan cheese
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 2.1 0.3 0.1 n/a 0.0 0.0 0.3 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 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
Arginine (g) 0.0 0.2 0.0 0.1 n/a 0.0 0.0 0.0 n/a 3.8 0.3 0.0 n/a 0.0 0.0 0.4 5 1
Ash (g) 0.0 0.5 0.4 0.6 0.0 0.9 6.0 0.1 9.1 5.1 3.1 0.7 0.0 0.4 0.0 2.0 29 5
Aspartic acid (g) 0.0 0.1 0.1 0.1 n/a 0.2 0.0 0.0 n/a 5.5 0.4 0.1 n/a 0.0 0.0 0.7 7 1
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Calcium (mg) 0.2 34.5 20.2 21.1 1.0 11.6 1.4 10.9 43.2 107.5 178.2 41.4 0.6 5.8 2.5 277.3 757 126
Calories 179.0 60.0 8.1 26.2 0.4 26.3 0.0 8.9 518.4 677.8 41.4 10.8 1.9 6.7 1.4 107.8 1,675 279
Calories (kj) 749.0 249.0 33.8 110.7 1.6 110.1 0.0 37.4 2,174.4 2,835.8 174.6 45.3 7.9 27.8 6.0 451.3 7,015 1,169
Carbohydrates (g) 0.0 14.0 1.5 6.1 0.1 6.1 0.0 2.0 50.8 115.4 6.5 1.9 0.0 0.5 0.4 1.0 206 34
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 43.2 0.0 0.0 0.0 n/a 0.0 0.0 22.0 65 11
Copper (mg) 0.0 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.8 1.0 0.2 0.0 0.0 0.0 0.0 0.1 2 0
Cystine (g) 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 0.6 0.1 0.0 n/a 0.0 0.0 0.0 1 0
Dietary Fiber (g) 0.0 2.6 0.8 1.8 0.0 1.3 0.0 0.1 0.0 58.6 4.0 1.0 0.0 0.3 0.1 0.0 71 12
Folate (mcg) 0.0 28.5 18.2 12.2 0.2 3.9 0.0 0.2 72.0 919.7 349.2 45.6 n/a 0.7 0.1 2.5 1,453 242
Folate, DFE (mcg) 0.0 28.5 18.2 12.2 0.2 3.9 0.0 0.2 72.0 919.7 349.2 45.6 n/a 0.7 0.1 2.5 1,453 242
Folate, food (mcg) 0.0 28.5 18.2 12.2 0.2 3.9 0.0 0.2 72.0 919.7 349.2 45.6 n/a 0.7 0.1 2.5 1,453 242
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 n/a 0.0 0.0 0.0 0 0
Fructose n/a 1.9 0.3 0.4 n/a 1.9 n/a n/a n/a 0.5 0.3 n/a n/a 0.0 0.0 0.0 5 1
Galactose n/a 0.0 0.3 0.0 n/a 0.0 n/a n/a n/a 0.0 0.2 n/a n/a 0.0 0.0 0.0 1 0
Glucose (dextrose) n/a 3.0 0.3 0.4 n/a 1.8 n/a n/a n/a 0.0 0.2 n/a n/a 0.0 0.0 0.0 6 1
Glutamic acid (g) 0.0 0.4 0.0 0.2 n/a 0.7 0.0 0.0 n/a 7.7 0.6 0.1 n/a 0.1 0.0 2.2 12 2
Glycine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 2.0 0.2 0.0 n/a 0.0 0.0 0.2 3 0
Histidine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1.4 0.1 0.0 n/a 0.0 0.0 0.3 2 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 n/a 0.0 0.0 n/a 0 0
Iron (mg) 0.1 0.3 0.1 0.2 0.1 1.0 0.0 0.1 3.0 14.5 4.9 1.9 0.0 0.2 0.1 0.2 27 4
Isoleucine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 2.1 0.3 0.0 n/a 0.0 0.0 0.5 3 1
Lactose n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Leucine (g) 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 3.6 0.4 0.1 n/a 0.0 0.0 0.9 5 1
Lysine (g) 0.0 0.1 0.0 0.1 n/a 0.0 0.0 0.0 n/a 3.5 0.3 0.1 n/a 0.0 0.0 0.7 5 1
Magnesium (mg) 0.0 15.0 5.6 7.7 0.1 13.5 0.1 1.5 57.6 234.2 142.2 15.0 0.4 4.9 1.0 9.5 508 85
Maltose n/a 0.0 0.0 0.0 n/a 0.1 n/a n/a n/a 0.6 0.0 n/a n/a 0.0 0.0 0.0 1 0
Manganese (mg) 0.0 0.2 0.1 0.1 0.0 0.1 0.0 0.1 n/a 2.6 1.6 0.0 0.0 0.0 0.1 0.0 5 1
Methionine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.4 0.1 0.0 n/a 0.0 0.0 0.3 1 0
Monounsaturated Fat (g) 14.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 8.4 0.4 0.0 0.1 n/a 0.3 0.0 2.1 26 4
Niacin (mg) 0.0 0.2 0.2 0.6 0.0 1.0 0.0 0.0 22.8 5.0 1.3 0.4 n/a 0.1 0.0 0.0 32 5
Pantothenic acid (mg) 0.0 0.2 0.1 0.2 n/a 0.0 0.0 0.0 n/a 4.1 0.1 0.1 n/a 0.0 0.0 0.1 5 1
Phenylalanine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 2.4 0.2 0.0 n/a 0.0 0.0 0.5 3 1
Phosphorus (mg) 0.0 43.5 12.1 22.4 0.1 26.6 0.0 9.2 388.8 865.9 88.2 17.4 0.8 10.6 0.9 182.3 1,669 278
Phytosterols (mg) 44.8 22.5 3.0 n/a n/a n/a 0.0 n/a n/a n/a 16.2 1.5 n/a n/a 0.5 n/a 89 15
Polyunsaturated Fat (g) 2.1 0.0 0.0 0.1 0.0 0.1 0.0 0.0 3.1 1.0 0.3 0.0 n/a 0.1 0.0 0.3 7 1
Potassium (mg) 0.2 219.0 131.3 204.8 0.6 325.6 0.5 24.1 1,512.0 1,833.6 1,004.4 166.2 3.9 13.8 7.6 31.3 5,479 913
Proline (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 2.1 0.2 0.1 n/a 0.0 0.0 1.2 4 1
Protein (g) 0.0 1.7 0.3 0.6 0.0 1.4 0.0 0.4 36.3 49.5 5.1 0.9 0.0 0.4 0.1 9.6 106 18
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 14.4 0.0 0.0 0.0 n/a 0.0 0.0 55.8 70 12
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.2 0.4 0.3 0.0 n/a 0.0 0.0 0.1 2 0
Saturated Fat (g) 2.8 0.1 0.0 0.0 0.0 0.0 0.0 0.0 4.6 0.3 0.1 0.0 0.0 0.0 0.0 4.3 12 2
Selenium (mcg) 0.0 0.8 0.2 0.1 0.0 1.7 0.0 0.9 31.7 15.9 1.8 0.0 n/a 3.3 0.0 4.4 61 10
Serine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 2.3 0.2 0.0 n/a 0.0 0.0 0.6 3 1
Sodium (mg) 0.4 6.0 40.4 44.2 0.0 253.7 2,325.5 1.0 2,059.2 11.5 142.2 16.8 0.8 113.5 0.1 382.3 5,398 900
Starch n/a 0.0 0.0 0.9 n/a 0.1 n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a 1 0
Sucrose n/a 1.5 0.1 2.3 n/a 0.1 n/a n/a n/a 2.8 0.1 n/a n/a 0.0 0.0 0.0 7 1
Sugar (g) 0.0 6.4 0.9 3.0 n/a 3.9 0.0 0.1 22.8 3.9 0.8 0.3 0.0 0.1 0.0 0.2 42 7
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.5 1.7 0.1 0.0 n/a 0.0 0.0 0.0 3 0
Threonine (g) 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 1.8 0.2 0.0 n/a 0.0 0.0 0.4 3 0
Tocopherol, alpha (mg) 2.9 0.0 0.1 0.4 n/a 1.4 0.0 0.0 0.4 0.9 3.7 0.2 n/a 0.0 0.0 0.1 10 2
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.2 0.0 0.0 0.0 n/a 0.2 n/a n/a n/a 8.1 0.3 0.2 n/a 0.2 0.0 n/a 9 2
Total Fat (g) 20.3 0.2 0.1 0.2 0.0 0.2 0.0 0.0 17.3 2.0 0.7 0.2 0.0 0.4 0.0 7.2 49 8
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 n/a 0.0 0.0 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 0.0 0.0 0.0 n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.4 0.1 0.0 n/a 0.0 0.0 0.1 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1.3 0.2 0.0 n/a 0.0 0.0 0.6 2 0
Valine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 2.5 0.3 0.1 n/a 0.0 0.0 0.6 4 1
Vitamin A, IU (IU) 0.0 3.0 226.7 10,691.8 7.4 489.6 0.0 0.5 43.2 74.9 16,878.6 2,527.2 0.0 7.1 3.1 216.3 31,170 5,195
Vitamin A, RAE (mcg) 0.0 0.0 11.1 534.4 0.4 24.4 0.0 0.0 14.4 3.8 844.2 126.3 0.0 0.4 0.2 57.3 1,617 269
Vitamin B-12 (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 n/a 0.0 0.0 0.6 1 0
Vitamin B-6 (mg) 0.0 0.2 0.0 0.1 0.0 0.1 0.0 0.1 0.9 1.0 0.4 0.0 n/a 0.0 0.0 0.0 3 0
Vitamin C (mg) 0.0 11.1 1.6 3.8 0.1 7.0 0.0 1.9 2.9 8.4 50.6 39.9 0.1 0.2 0.0 0.0 127 21
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 5.3 5 1
Water (g) 0.0 133.7 48.2 56.5 0.0 23.6 0.0 3.5 1,327.0 20.0 164.5 26.3 9.4 8.3 0.1 5.2 1,826 304
Zinc (mg) 0.0 0.3 0.1 0.2 0.0 0.2 0.0 0.1 2.0 9.2 1.0 0.3 0.0 0.1 0.0 1.0 14 2

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