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Nutritional Facts: Terra's Colcannon (Courtesy of Spiral Path Farms Csa)

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 bunch (201g)
kale
2 (220g)
onions
5 (15g)
garlic cloves
2 cups (256g)
carrots
1/3 cup (72g)
olive oil
1/4 teaspoon (1g)
pepper
1 teaspoon (6g)
salt
6 cups (900g)
potatoes
1/4 cup (15g)
fresh parsley
Total 1 serving
Alanine (g) 0.3 0.0 0.0 0.3 0.0 0.0 0.0 0.6 0.0 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.4 0.2 0.1 0.2 0.0 0.0 0.0 0.9 0.0 2 0
Ash (g) 3.1 0.8 0.2 2.5 0.0 0.0 6.0 9.7 0.3 23 4
Aspartic acid (g) 0.6 0.2 0.1 0.5 0.0 0.0 0.0 4.2 0.0 6 1
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 271.4 50.6 27.2 84.5 0.7 2.5 1.4 108.0 20.7 567 94
Calories 100.5 88.0 22.4 105.0 635.8 1.4 0.0 693.0 5.4 1,651 275
Calories (kj) 418.1 365.2 93.5 442.9 2,660.6 6.0 0.0 2,889.0 22.7 6,898 1,150
Carbohydrates (g) 20.1 20.5 5.0 24.5 0.0 0.4 0.0 157.2 0.9 229 38
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.6 0.1 0.0 0.1 0.0 0.0 0.0 1.0 0.0 2 0
Cystine (g) 0.1 0.0 0.0 0.2 0.0 0.0 0.0 0.2 0.0 1 0
Dietary Fiber (g) 4.0 3.7 0.3 7.2 0.0 0.1 0.0 19.8 0.5 36 6
Folate (mcg) 58.3 41.8 0.5 48.6 0.0 0.1 0.0 144.0 22.8 316 53
Folate, DFE (mcg) 58.3 41.8 0.5 48.6 0.0 0.1 0.0 144.0 22.8 316 53
Folate, food (mcg) 58.3 41.8 0.5 48.6 0.0 0.1 0.0 144.0 22.8 316 53
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 2.8 n/a 1.4 n/a 0.0 n/a 2.4 n/a 7 1
Galactose n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 4.3 n/a 1.5 n/a 0.0 n/a 3.0 n/a 9 1
Glutamic acid (g) 0.8 0.6 0.1 0.9 0.0 0.0 0.0 3.1 0.0 6 1
Glycine (g) 0.3 0.1 0.0 0.1 0.0 0.0 0.0 0.5 0.0 1 0
Histidine (g) 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.3 0.0 1 0
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 3.4 0.5 0.3 0.8 0.4 0.1 0.0 7.0 0.9 13 2
Isoleucine (g) 0.4 0.0 0.0 0.2 0.0 0.0 0.0 0.6 0.0 1 0
Lactose n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Leucine (g) 0.5 0.1 0.0 0.3 0.0 0.0 0.0 0.9 0.0 2 0
Lysine (g) 0.4 0.1 0.0 0.3 0.0 0.0 0.0 0.9 0.0 2 0
Magnesium (mg) 68.3 22.0 3.8 30.7 0.0 1.0 0.1 207.0 7.5 340 57
Maltose n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 1.6 0.3 0.3 0.4 0.0 0.1 0.0 1.4 0.0 4 1
Methionine (g) 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.3 0.0 0 0
Monounsaturated Fat (g) 0.1 0.0 0.0 0.0 52.5 0.0 0.0 0.0 0.0 53 9
Niacin (mg) 2.0 0.3 0.1 2.5 0.0 0.0 0.0 9.5 0.2 15 2
Pantothenic acid (mg) 0.2 0.3 0.1 0.7 0.0 0.0 0.0 2.7 0.1 4 1
Phenylalanine (g) 0.3 0.1 0.0 0.2 0.0 0.0 0.0 0.7 0.0 1 0
Phosphorus (mg) 112.6 63.8 23.0 89.6 0.0 0.9 0.0 513.0 8.7 812 135
Phytosterols n/a 33.0 n/a n/a 159.0 0.5 0.0 45.0 0.8 238 40
Polyunsaturated Fat (g) 0.7 0.0 0.0 0.3 7.6 0.0 0.0 0.4 0.0 9 2
Potassium (mg) 898.5 321.2 60.2 819.2 0.7 7.6 0.5 3,789.0 83.1 5,980 997
Proline (g) 0.4 0.0 0.0 0.1 0.0 0.0 0.0 0.6 0.0 1 0
Protein (g) 6.6 2.4 1.0 2.4 0.0 0.1 0.0 18.2 0.4 31 5
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.3 0.1 0.0 0.1 0.0 0.0 0.0 0.3 0.0 1 0
Saturated Fat (g) 0.2 0.1 0.0 0.1 9.9 0.0 0.0 0.2 0.0 11 2
Selenium (mcg) 1.8 1.1 2.1 0.3 0.0 0.0 0.0 2.7 0.0 8 1
Serine (g) 0.3 0.0 0.0 0.1 0.0 0.0 0.0 0.7 0.0 1 0
Sodium (mg) 86.4 8.8 2.6 176.6 1.4 0.1 2,325.5 54.0 8.4 2,664 444
Starch n/a 0.0 n/a 3.7 n/a n/a n/a 139.0 n/a 143 24
Sucrose n/a 2.2 n/a 9.2 n/a 0.0 n/a 1.5 n/a 13 2
Sugar n/a 9.3 0.2 12.1 0.0 0.0 0.0 7.0 0.1 29 5
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.2 0.1 0.0 0.2 0.0 0.0 0.0 0.7 0.0 1 0
Threonine (g) 0.3 0.0 0.0 0.5 0.0 0.0 0.0 0.6 0.0 1 0
Tocopherol, alpha n/a 0.0 0.0 1.7 10.3 0.0 0.0 0.1 0.1 12 2
Tocopherol, beta n/a 0.0 n/a 0.0 0.1 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Tocopherol, gamma n/a 0.0 n/a 0.0 0.6 0.0 n/a 0.0 0.1 1 0
Total Fat (g) 1.4 0.2 0.1 0.6 71.9 0.0 0.0 0.8 0.1 75 13
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0 0
Tyrosine (g) 0.2 0.0 0.0 0.1 0.0 0.0 0.0 0.4 0.0 1 0
Valine (g) 0.4 0.0 0.0 0.2 0.0 0.0 0.0 0.9 0.0 2 0
Vitamin A, IU (IU) 30,905.8 4.4 1.4 42,767.4 0.0 3.1 0.0 18.0 1,263.6 74,964 12,494
Vitamin A, RAE (mcg) 1,545.7 0.0 0.0 2,137.6 0.0 0.2 0.0 0.0 63.2 3,747 624
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.5 0.3 0.2 0.4 0.0 0.0 0.0 2.7 0.0 4 1
Vitamin C (mg) 241.2 16.3 4.7 15.1 0.0 0.0 0.0 177.3 20.0 475 79
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 169.8 196.0 8.8 226.0 0.0 0.1 0.0 714.1 13.2 1,328 221
Zinc (mg) 0.9 0.4 0.2 0.6 0.0 0.0 0.0 2.6 0.2 5 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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