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.
|
1/2 cup (82g) cooked wild rice |
1/2 cup (98g) cooked brown rice |
1/2 cup (100g) millet |
1/2 cup (93g) cooked quinoa |
1/2 cup (0g) wheat berries |
1/2 cup (79g) cooked barley |
1/2 cup (0g) dried kasha |
1/2 cup (79g) cooked basmati rice |
1 cup (0g) beans |
1 cup (108g) slivered almonds |
1 cup (214g) dried fruit |
1 (119g) bell peppers |
2 stalks (80g) celery |
2 bunches (360g) scallions |
1 (301g) cucumbers |
1 cup (0g) fresh herbs of choice |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.1 | 1.0 | 0.2 | n/a | 0.1 | n/a | 0.1 | n/a | 1.1 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 3 | 0 |
| Alcohol (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.3 | 0.2 | 0.4 | 0.3 | n/a | 0.1 | n/a | 0.2 | n/a | 2.6 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | n/a | 5 | 0 |
| Ash (g) | 0.3 | 0.4 | 3.3 | 0.7 | n/a | 0.2 | n/a | 0.3 | n/a | 3.2 | 3.9 | 0.5 | 0.6 | 2.9 | 1.1 | n/a | 17 | 1 |
| Aspartic acid (g) | 0.3 | 0.2 | 0.7 | 0.3 | n/a | 0.1 | n/a | 0.2 | n/a | 3.1 | n/a | 0.2 | 0.1 | 0.6 | 0.1 | n/a | 6 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 142.6 | n/a | n/a | n/a | n/a | n/a | n/a | 143 | 6 |
| Caffeine (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 2.5 | 9.8 | 8.0 | 15.7 | n/a | 8.6 | n/a | 7.9 | n/a | 285.1 | 81.3 | 11.9 | 32.0 | 259.2 | 48.2 | n/a | 770 | 35 |
| Calories | 82.8 | 109.2 | 378.0 | 111.0 | n/a | 96.6 | n/a | 102.7 | n/a | 621.0 | 519.8 | 23.8 | 12.8 | 115.2 | 45.2 | n/a | 2,218 | 101 |
| Calories (kj) | 346.9 | 457.3 | 1,582.0 | 465.3 | n/a | 404.3 | n/a | 429.8 | n/a | 2,600.6 | 2,175.3 | 100.0 | 53.6 | 486.0 | 195.7 | n/a | 9,297 | 423 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5.4 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
| Carbohydrates (g) | 17.5 | 22.9 | 72.9 | 19.7 | n/a | 22.2 | n/a | 22.3 | n/a | 23.4 | 137.0 | 5.5 | 2.4 | 26.4 | 10.9 | n/a | 383 | 17 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.1 | 0.1 | 0.8 | 0.2 | n/a | 0.1 | n/a | 0.1 | n/a | 1.1 | 0.8 | 0.1 | 0.0 | 0.3 | 0.1 | n/a | 4 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 1.5 | 1.8 | 8.5 | 2.6 | n/a | 3.0 | n/a | 0.3 | n/a | 13.2 | 16.7 | 2.0 | 1.3 | 9.4 | 1.5 | n/a | 62 | 3 |
| Folate (mcg) | 21.3 | 3.9 | 85.0 | 38.9 | n/a | 12.6 | n/a | 45.8 | n/a | 54.0 | 8.6 | 11.9 | 28.8 | 230.4 | 21.1 | n/a | 562 | 26 |
| Folate, DFE (mcg) | 21.3 | 3.9 | 85.0 | 38.9 | n/a | 12.6 | n/a | 76.6 | n/a | 54.0 | 8.6 | 11.9 | 28.8 | 230.4 | 21.1 | n/a | 593 | 27 |
| Folate, food (mcg) | 21.3 | 3.9 | 85.0 | 38.9 | n/a | 12.6 | n/a | 2.4 | n/a | 54.0 | 8.6 | 11.9 | 28.8 | 230.4 | 21.1 | n/a | 519 | 24 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 43.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 43 | 2 |
| Fructose (g) | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 1.3 | 0.4 | n/a | 2.6 | n/a | 5 | 0 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.5 | n/a | 0.0 | n/a | 1 | 0 |
| Glucose (dextrose) (g) | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 1.4 | 0.4 | n/a | 2.3 | n/a | 4 | 0 |
| Glutamic acid (g) | 0.6 | 0.5 | 2.4 | 0.5 | n/a | 0.5 | n/a | 0.4 | n/a | 7.4 | n/a | 0.2 | 0.1 | 1.4 | 0.6 | n/a | 14 | 1 |
| Glycine (g) | 0.1 | 0.1 | 0.3 | 0.2 | n/a | 0.1 | n/a | 0.1 | n/a | 1.6 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 3 | 0 |
| Histidine (g) | 0.1 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Iron (mg) | 0.5 | 0.5 | 3.0 | 1.4 | n/a | 1.0 | n/a | 0.9 | n/a | 4.0 | 5.8 | 0.4 | 0.2 | 5.3 | 0.8 | n/a | 24 | 1 |
| Isoleucine (g) | 0.1 | 0.1 | 0.5 | 0.1 | n/a | 0.1 | n/a | 0.1 | n/a | 0.8 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 2 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.2 | 0.2 | 1.4 | 0.2 | n/a | 0.1 | n/a | 0.2 | n/a | 1.6 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 5 | 0 |
| Lysine (g) | 0.1 | 0.1 | 0.2 | 0.2 | n/a | 0.1 | n/a | 0.1 | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 2 | 0 |
| Magnesium (mg) | 26.2 | 42.9 | 114.0 | 59.2 | n/a | 17.3 | n/a | 9.5 | n/a | 289.4 | 83.4 | 11.9 | 8.8 | 72.0 | 39.1 | n/a | 774 | 35 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.2 | 1.1 | 1.6 | 0.6 | n/a | 0.2 | n/a | 0.4 | n/a | 2.5 | 0.5 | 0.1 | 0.1 | 0.6 | 0.2 | n/a | 8 | 0 |
| Methionine (g) | 0.1 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.3 | 0.8 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 33.4 | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 35 | 2 |
| Niacin (mg) | 1.1 | 1.3 | 4.7 | 0.4 | n/a | 1.6 | n/a | 1.2 | n/a | 3.7 | 4.1 | 0.6 | 0.3 | 1.9 | 0.3 | n/a | 21 | 1 |
| Pantothenic acid (mg) | 0.1 | 0.4 | 0.8 | n/a | n/a | 0.1 | n/a | 0.3 | n/a | 0.5 | 0.9 | 0.1 | 0.2 | 0.3 | 0.8 | n/a | 5 | 0 |
| Phenylalanine (g) | 0.2 | 0.1 | 0.6 | 0.2 | n/a | 0.1 | n/a | 0.1 | n/a | 1.2 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | n/a | 3 | 0 |
| Phosphorus (mg) | 67.2 | 75.1 | 285.0 | 140.6 | n/a | 42.4 | n/a | 34.0 | n/a | 522.7 | 164.7 | 23.8 | 19.2 | 133.2 | 72.2 | n/a | 1,580 | 72 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 10.7 | 4.8 | n/a | 42.1 | n/a | 58 | 3 |
| Polyunsaturated Fat (g) | 0.2 | 0.3 | 2.1 | n/a | n/a | 0.2 | n/a | 0.1 | n/a | 13.0 | 0.2 | 0.1 | 0.1 | 0.3 | 0.1 | n/a | 17 | 1 |
| Potassium (mg) | 82.8 | 77.0 | 195.0 | 159.1 | n/a | 73.0 | n/a | 27.7 | n/a | 761.4 | 1,702.6 | 208.3 | 208.0 | 993.6 | 442.5 | n/a | 4,931 | 224 |
| Proline (g) | 0.1 | 0.1 | 0.9 | 0.2 | n/a | 0.2 | n/a | 0.1 | n/a | 1.1 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 3 | 0 |
| Protein (g) | 3.3 | 2.3 | 11.0 | 4.1 | n/a | 1.8 | n/a | 2.1 | n/a | 22.9 | 5.3 | 1.0 | 0.6 | 6.6 | 2.0 | n/a | 63 | 3 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 1.1 | 0.3 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 2 | 0 |
| Saturated Fat (g) | 0.0 | 0.2 | 0.7 | n/a | n/a | 0.1 | n/a | 0.1 | n/a | 4.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 6 | 0 |
| Selenium (mcg) | 0.7 | n/a | 2.7 | 2.6 | n/a | 6.8 | n/a | 5.9 | n/a | 2.7 | n/a | 0.0 | 0.3 | 2.2 | 0.9 | n/a | 25 | 1 |
| Serine (g) | 0.2 | 0.1 | 0.6 | 0.2 | n/a | 0.1 | n/a | 0.1 | n/a | 1.0 | n/a | 0.1 | 0.0 | 0.3 | 0.1 | n/a | 3 | 0 |
| Sodium (mg) | 2.5 | 1.0 | 5.0 | 6.5 | n/a | 2.4 | n/a | 0.8 | n/a | 1.1 | 38.5 | 3.6 | 64.0 | 57.6 | 6.0 | n/a | 189 | 9 |
| Starch | n/a | n/a | n/a | 16.3 | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | 0.0 | 0.0 | n/a | 2.5 | n/a | 20 | 1 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.3 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Sucrose (g) | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.9 | n/a | 0.1 | 0.1 | n/a | 0.1 | n/a | 4 | 0 |
| Sugar (g) | 0.6 | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | n/a | 4.2 | n/a | 2.9 | 1.5 | 8.4 | 5.0 | n/a | 23 | 1 |
| Theobromine (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.4 | 0.1 | n/a | 0.1 | n/a | 0.1 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | n/a | 2 | 0 |
| Threonine (g) | 0.1 | 0.1 | 0.4 | 0.1 | n/a | 0.1 | n/a | 0.1 | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.2 | n/a | 0.1 | 0.6 | n/a | 0.0 | n/a | 0.0 | n/a | 28.3 | n/a | 0.4 | 0.2 | 2.0 | 0.1 | n/a | 32 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 2 | 0 |
| Total Fat (g) | 0.3 | 0.8 | 4.2 | 1.8 | n/a | 0.3 | n/a | 0.2 | n/a | 53.4 | 1.0 | 0.2 | 0.1 | 0.7 | 0.3 | n/a | 63 | 3 |
| Trans-monoenoic Fat | 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 | 0 | 0 |
| TransFatty acids | 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 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.1 | 0.3 | 0.1 | n/a | 0.1 | n/a | 0.1 | n/a | 0.5 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 1 | 0 |
| Valine (g) | 0.2 | 0.1 | 0.6 | 0.2 | n/a | 0.1 | n/a | 0.1 | n/a | 0.9 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 2.5 | 0.0 | 0.0 | 4.6 | n/a | 5.5 | n/a | 0.0 | n/a | 1.1 | 5,223.2 | 440.3 | 359.2 | 3,589.2 | 316.1 | n/a | 9,942 | 452 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 260.9 | 21.4 | 17.6 | 180.0 | 15.1 | n/a | 495 | 23 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.4 | 0.1 | n/a | 0.1 | n/a | 0.1 | n/a | 0.2 | 0.3 | 0.3 | 0.1 | 0.2 | 0.1 | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 8.1 | 95.7 | 2.5 | 67.7 | 8.4 | n/a | 182 | 8 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 60.6 | 71.1 | 8.7 | 66.2 | n/a | 54.0 | n/a | 54.1 | n/a | 5.1 | 66.7 | 111.7 | 76.3 | 323.4 | 286.6 | n/a | 1,185 | 54 |
| Zinc (mg) | 1.1 | 0.6 | 1.7 | 1.0 | n/a | 0.6 | n/a | 0.4 | n/a | 3.3 | 1.1 | 0.2 | 0.1 | 1.4 | 0.6 | n/a | 12 | 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.