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.
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1/4 cup (41g) pineapple |
1/4 cup (38g) watermelon |
1/4 cup (38g) green seedless grapes |
1/4 cup (44g) cantaloupes |
1/4 cup (35g) roasted red peppers |
1 tablespoon (8g) red chili pepper flakes |
1/4 cup (54g) olive oil |
1/4 cup (61g) lime juice |
1/4 cup (61g) lemon juice |
1/4 cup (4g) fresh cilantro |
1/4 cup (15g) fresh parsley |
2 tablespoons (17g) garlic |
1 teaspoon (3g) shallots |
1 cup (26g) fresh mint leaves |
2 cups (60g) Baby Spinach |
3 tablespoons (41g) olive oil |
1 (48g) lemons, juice of |
1/4 cup (0g) gouda cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Alcohol (g) | 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 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Ash (g) | 0.1 | 0.1 | 0.2 | 0.3 | 1.3 | 1.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.3 | 0.3 | 0.0 | 0.5 | 1.0 | 0.0 | 0.1 | n/a | 5 | 5 |
| Aspartic acid (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 1 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| 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 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 5.4 | 2.7 | 3.8 | 4.0 | 14.4 | 26.6 | 0.5 | 8.5 | 3.7 | 2.7 | 20.7 | 30.3 | 1.2 | 62.2 | 59.4 | 0.4 | 2.9 | n/a | 249 | 249 |
| Calories | 20.6 | 11.4 | 26.0 | 15.0 | 6.3 | 22.7 | 477.4 | 15.1 | 13.4 | 0.9 | 5.4 | 24.9 | 2.4 | 17.9 | 13.8 | 358.0 | 10.6 | n/a | 1,042 | 1,042 |
| Calories (kj) | 86.2 | 48.3 | 108.7 | 62.4 | 26.3 | 95.0 | 1,997.5 | 62.9 | 55.5 | 3.8 | 22.7 | 104.2 | 10.1 | 75.0 | 58.2 | 1,498.1 | 43.7 | n/a | 4,358 | 4,358 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 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 |
| Carbohydrates (g) | 5.4 | 2.9 | 6.8 | 3.6 | 1.4 | 4.0 | 0.0 | 5.1 | 4.2 | 0.1 | 0.9 | 5.5 | 0.6 | 3.8 | 2.2 | 0.0 | 3.3 | n/a | 50 | 50 |
| Cholesterol (mg) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 1 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 0.6 | 0.2 | 0.3 | 0.4 | 0.4 | 2.8 | 0.0 | 0.2 | 0.2 | 0.1 | 0.5 | 0.4 | n/a | 2.0 | 1.3 | 0.0 | 0.1 | n/a | 10 | 10 |
| Folate (mcg) | 7.4 | 1.1 | 0.8 | 9.3 | 5.6 | 2.3 | 0.0 | 6.1 | 12.2 | 2.5 | 22.8 | 0.5 | 1.1 | 29.2 | 116.4 | 0.0 | 9.6 | n/a | 227 | 227 |
| Folate, DFE (mcg) | 7.4 | 1.1 | 0.8 | 9.3 | 5.6 | 2.3 | 0.0 | 6.1 | 12.2 | 2.5 | 22.8 | 0.5 | 1.1 | 29.2 | 116.4 | 0.0 | 9.6 | n/a | 227 | 227 |
| Folate, food (mcg) | 7.4 | 1.1 | 0.8 | 9.3 | 5.6 | 2.3 | 0.0 | 6.1 | 12.2 | 2.5 | 22.8 | 0.5 | 1.1 | 29.2 | 116.4 | 0.0 | 9.6 | n/a | 227 | 227 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose (g) | 0.9 | 1.3 | 3.1 | 0.8 | n/a | 0.3 | n/a | 0.4 | 0.7 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.5 | n/a | 8 | 8 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.7 | 0.6 | 2.7 | 0.7 | n/a | 0.2 | n/a | 0.4 | 0.6 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.5 | n/a | 6 | 6 |
| Glutamic acid (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | n/a | 1 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Hydroxyproline | n/a | n/a | 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 | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.1 | 0.1 | 0.1 | 0.3 | 1.4 | 0.3 | 0.1 | 0.0 | 0.1 | 0.9 | 0.3 | 0.0 | 1.3 | 1.6 | 0.2 | 0.0 | n/a | 7 | 7 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Magnesium (mg) | 5.0 | 3.8 | 2.6 | 5.3 | 3.9 | 12.0 | 0.0 | 4.8 | 3.7 | 1.0 | 7.5 | 4.2 | 0.7 | 20.5 | 47.4 | 0.0 | 2.9 | n/a | 125 | 125 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.3 | 0.5 | 0.0 | 0.0 | n/a | 2 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 39.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 29.5 | 0.0 | n/a | 69 | 69 |
| Niacin (mg) | 0.2 | 0.1 | 0.1 | 0.3 | 0.2 | 0.9 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.4 | 0.4 | 0.0 | 0.0 | n/a | 3 | 3 |
| Pantothenic acid (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 1 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Phosphorus (mg) | 3.3 | 4.2 | 7.6 | 6.6 | 7.0 | 24.2 | 0.0 | 8.5 | 4.9 | 1.9 | 8.7 | 25.6 | 2.0 | 18.7 | 29.4 | 0.0 | 3.8 | n/a | 156 | 156 |
| Phytosterols (mg) | 2.5 | 0.8 | 1.5 | 4.4 | n/a | 6.7 | 119.3 | n/a | n/a | 0.2 | 0.8 | n/a | 0.2 | 3.3 | 5.4 | 89.5 | n/a | n/a | 235 | 235 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 5.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 4.3 | 0.0 | n/a | 11 | 11 |
| Potassium (mg) | 45.0 | 42.6 | 72.1 | 118.1 | 51.1 | 157.2 | 0.5 | 70.8 | 62.8 | 20.8 | 83.1 | 67.0 | 11.1 | 145.7 | 334.8 | 0.4 | 49.4 | n/a | 1,333 | 1,333 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Protein (g) | 0.2 | 0.2 | 0.3 | 0.4 | 0.3 | 1.1 | 0.0 | 0.3 | 0.2 | 0.1 | 0.4 | 1.1 | 0.1 | 1.0 | 1.7 | 0.0 | 0.2 | n/a | 7 | 7 |
| Retinol (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 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 7.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 5.6 | 0.0 | n/a | 14 | 14 |
| Selenium (mcg) | 0.0 | 0.2 | 0.0 | 0.2 | 0.1 | 1.6 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 2.4 | 0.0 | n/a | 0.6 | 0.0 | 0.0 | n/a | 5 | 5 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Sodium (mg) | 0.4 | 0.4 | 0.8 | 7.1 | 479.2 | 132.2 | 1.1 | 1.2 | 0.6 | 1.8 | 8.4 | 2.8 | 0.4 | 7.9 | 47.4 | 0.8 | 0.5 | n/a | 693 | 693 |
| Starch (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 2.5 | 0.5 | 0.1 | 1.9 | n/a | 0.1 | n/a | 0.3 | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 6 | 6 |
| Sugar (g) | 4.1 | 2.4 | 5.8 | 3.5 | n/a | 0.6 | 0.0 | 1.0 | 1.5 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.3 | 0.0 | 1.2 | n/a | 21 | 21 |
| 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 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3.1 | 7.7 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 1.2 | 5.8 | 0.1 | n/a | 18 | 18 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.4 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.1 | 0.3 | n/a | n/a | 1 | 1 |
| Total Fat (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 1.2 | 54.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.2 | 40.5 | 0.1 | n/a | 97 | 97 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 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 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Vitamin A, IU (IU) | 23.9 | 216.2 | 24.9 | 1,496.5 | 182.0 | 2,389.9 | 0.0 | 30.3 | 3.7 | 269.9 | 1,263.6 | 1.5 | 39.7 | 1,087.5 | 5,626.2 | 0.0 | 2.9 | n/a | 12,659 | 12,659 |
| Vitamin A, RAE (mcg) | 1.2 | 10.6 | 1.1 | 74.8 | 9.1 | 119.5 | 0.0 | 1.2 | 0.0 | 13.5 | 63.2 | 0.0 | 2.0 | 54.3 | 281.4 | 0.0 | 0.0 | n/a | 632 | 632 |
| 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1 | 1 |
| Vitamin C (mg) | 19.7 | 3.1 | 4.1 | 16.2 | 16.3 | 0.1 | 0.0 | 18.2 | 23.6 | 1.1 | 20.0 | 5.2 | 0.3 | 8.1 | 16.9 | 0.0 | 18.6 | n/a | 171 | 171 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 35.5 | 34.8 | 30.4 | 39.9 | 31.9 | 0.9 | 0.0 | 54.9 | 56.3 | 3.7 | 13.2 | 9.8 | 2.7 | 20.1 | 54.8 | 0.0 | 44.3 | n/a | 433 | 433 |
| Zinc (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | n/a | 2 | 2 |
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.