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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2 tablespoons (27g) olive oil |
1 (110g) onions |
1 (3g) garlic cloves |
2 (392g) zucchini |
1 large (72g) carrots |
100 g (100g) whole meal bread |
400 g (400g) canned chick-peas |
3 teaspoons (0g) mild curry paste |
3 tablespoons (47g) crunchy peanut butter |
1 (15g) egg yolks |
3 tablespoons (0g) coriander leaves |
1 to taste (100g) coriander leaves |
6 (342g) rolls |
1 to taste (0g) mayonnaise |
1 to taste (0g) chutney |
1 to taste (0g) lettuce |
1 to taste (0g) tomatoes |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.8 | n/a | 0.4 | 0.1 | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | 3 | 1 |
| Alcohol (g) | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | n/a | 1.9 | n/a | 1.3 | 0.2 | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | 5 | 1 |
| Ash (g) | 0.0 | 0.4 | 0.0 | 2.3 | 0.7 | 3.8 | 6.4 | n/a | 1.6 | 0.3 | 0.0 | n/a | 6.8 | n/a | n/a | n/a | n/a | 22 | 4 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 0.6 | 0.1 | 0.3 | 2.3 | n/a | 1.4 | 0.2 | n/a | n/a | 1.5 | n/a | n/a | n/a | n/a | 7 | 1 |
| Beta-sitosterol | n/a | 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 |
| Caffeine (mg) | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.3 | 25.3 | 5.4 | 62.7 | 23.8 | 107.0 | 128.0 | n/a | 21.3 | 19.7 | 0.1 | n/a | 324.9 | n/a | n/a | n/a | n/a | 719 | 120 |
| Calories | 238.7 | 44.0 | 4.5 | 66.6 | 29.5 | 247.0 | 476.0 | n/a | 279.3 | 49.3 | 0.0 | n/a | 1,002.1 | n/a | n/a | n/a | n/a | 2,437 | 406 |
| Calories (kj) | 998.7 | 182.6 | 18.7 | 274.4 | 124.6 | 1,034.0 | 1,988.2 | n/a | 1,168.6 | 205.9 | 0.2 | n/a | 4,192.9 | n/a | n/a | n/a | n/a | 10,189 | 1,698 |
| Campesterol | n/a | 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 |
| Carbohydrates (g) | 0.0 | 10.3 | 1.0 | 12.2 | 6.9 | 41.3 | 90.4 | n/a | 10.2 | 0.5 | 0.0 | n/a | 180.2 | n/a | n/a | n/a | n/a | 353 | 59 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 166.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 166 | 28 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.4 | 0.7 | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.6 | n/a | n/a | n/a | n/a | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | n/a | 0.1 | 0.0 | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 0.1 | 3.9 | 2.0 | 6.8 | 17.6 | n/a | 3.8 | 0.0 | 0.0 | n/a | 7.9 | n/a | n/a | n/a | n/a | 44 | 7 |
| Folate (mcg) | 0.0 | 20.9 | 0.1 | 94.1 | 13.7 | 50.0 | 268.0 | n/a | 43.6 | 22.3 | 0.1 | n/a | 324.9 | n/a | n/a | n/a | n/a | 838 | 140 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 0.1 | 94.1 | 13.7 | 50.0 | 268.0 | n/a | 43.6 | 22.3 | 0.1 | n/a | 516.4 | n/a | n/a | n/a | n/a | 1,029 | 172 |
| Folate, food (mcg) | 0.0 | 20.9 | 0.1 | 94.1 | 13.7 | 50.0 | 268.0 | n/a | 43.6 | 22.3 | 0.1 | n/a | 51.3 | n/a | n/a | n/a | n/a | 564 | 94 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 273.6 | n/a | n/a | n/a | n/a | 274 | 46 |
| Fructose | n/a | 1.4 | n/a | 5.4 | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 7 | 1 |
| Galactose | n/a | 0.0 | n/a | 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 |
| Glucose (dextrose) | n/a | 2.2 | n/a | 4.2 | 0.4 | n/a | n/a | n/a | 2.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 9 | 1 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.0 | 0.5 | 0.3 | 1.9 | 3.5 | n/a | 2.4 | 0.3 | n/a | n/a | 11.3 | n/a | n/a | n/a | n/a | 20 | 3 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.8 | n/a | 0.7 | 0.1 | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | 3 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.5 | n/a | 0.3 | 0.1 | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | 2 | 0 |
| Iron (mg) | 0.2 | 0.2 | 0.1 | 1.5 | 0.2 | 2.4 | 5.4 | n/a | 0.9 | 0.4 | 0.0 | n/a | 11.2 | n/a | n/a | n/a | n/a | 22 | 4 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.8 | n/a | 0.3 | 0.1 | n/a | n/a | 1.3 | n/a | n/a | n/a | n/a | 3 | 1 |
| Lactose | n/a | 0.0 | n/a | 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 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.4 | 1.4 | n/a | 0.7 | 0.2 | n/a | n/a | 2.4 | n/a | n/a | n/a | n/a | 6 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | 1.3 | n/a | 0.3 | 0.2 | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | 3 | 1 |
| Magnesium (mg) | 0.0 | 11.0 | 0.8 | 70.6 | 8.6 | 82.0 | 116.0 | n/a | 75.9 | 0.8 | 0.0 | n/a | 92.3 | n/a | n/a | n/a | n/a | 458 | 76 |
| Maltose | n/a | 0.0 | n/a | 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 |
| Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.7 | 0.1 | 2.1 | 2.4 | n/a | 0.9 | 0.0 | 0.0 | n/a | 1.6 | n/a | n/a | n/a | n/a | 8 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | n/a | 0.1 | 0.1 | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 1.0 | n/a | 11.6 | 1.8 | 0.0 | n/a | 3.9 | n/a | n/a | n/a | n/a | 40 | 7 |
| Niacin (mg) | 0.0 | 0.1 | 0.0 | 1.8 | 0.7 | 4.7 | 0.6 | n/a | 6.5 | 0.0 | 0.0 | n/a | 14.5 | n/a | n/a | n/a | n/a | 29 | 5 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 0.8 | 0.2 | 0.7 | 1.2 | n/a | 0.5 | 0.5 | 0.0 | n/a | 1.4 | n/a | n/a | n/a | n/a | 5 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | 1.1 | n/a | 0.6 | 0.1 | n/a | n/a | 1.7 | n/a | n/a | n/a | n/a | 4 | 1 |
| Phosphorus (mg) | 0.0 | 31.9 | 4.6 | 149.0 | 25.2 | 202.0 | 360.0 | n/a | 151.3 | 59.7 | 0.1 | n/a | 342.0 | n/a | n/a | n/a | n/a | 1,326 | 221 |
| Phytosterols (mg) | 59.7 | 16.5 | n/a | n/a | n/a | n/a | n/a | n/a | 48.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 125 | 21 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.0 | 0.4 | 0.1 | 0.6 | 2.0 | n/a | 7.0 | 0.6 | 0.0 | n/a | 5.9 | n/a | n/a | n/a | n/a | 19 | 3 |
| Potassium (mg) | 0.3 | 160.6 | 12.0 | 1,023.1 | 230.4 | 248.0 | 688.1 | n/a | 353.3 | 16.7 | 1.0 | n/a | 369.4 | n/a | n/a | n/a | n/a | 3,103 | 517 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.8 | n/a | 0.7 | 0.1 | n/a | n/a | 3.8 | n/a | n/a | n/a | n/a | 6 | 1 |
| Protein (g) | 0.0 | 1.2 | 0.2 | 4.7 | 0.7 | 13.0 | 19.8 | n/a | 11.4 | 2.4 | 0.0 | n/a | 33.9 | n/a | n/a | n/a | n/a | 87 | 15 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 56.8 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 57 | 9 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.2 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | n/a | 1.1 | n/a | n/a | n/a | n/a | 2 | 0 |
| Saturated Fat (g) | 3.7 | 0.0 | 0.0 | 0.3 | 0.0 | 0.7 | 0.5 | n/a | 3.8 | 1.5 | 0.0 | n/a | 2.1 | n/a | n/a | n/a | n/a | 13 | 2 |
| Selenium (mcg) | 0.0 | 0.6 | 0.4 | 0.8 | 0.1 | 40.3 | 11.2 | n/a | 3.9 | 8.6 | 0.0 | n/a | 133.7 | n/a | n/a | n/a | n/a | 200 | 33 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | 1.0 | n/a | 0.7 | 0.2 | n/a | n/a | 1.6 | n/a | n/a | n/a | n/a | 4 | 1 |
| Sodium (mg) | 0.5 | 4.4 | 0.5 | 31.4 | 49.7 | 472.0 | 1,196.1 | n/a | 230.5 | 7.3 | 0.1 | n/a | 1,860.5 | n/a | n/a | n/a | n/a | 3,853 | 642 |
| Starch | n/a | 0.0 | n/a | 0.0 | 1.0 | n/a | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Stigmasterol | n/a | 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 |
| Sucrose | n/a | 1.1 | n/a | 0.2 | 2.6 | n/a | n/a | n/a | 2.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Sugar (g) | 0.0 | 4.7 | 0.0 | 9.8 | 3.4 | 5.6 | n/a | n/a | 4.0 | 0.1 | 0.0 | n/a | 6.1 | n/a | n/a | n/a | n/a | 34 | 6 |
| Theobromine (mg) | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.4 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | 1.6 | n/a | n/a | n/a | n/a | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.7 | n/a | 0.2 | 0.1 | n/a | n/a | 1.0 | n/a | n/a | n/a | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 3.9 | 0.0 | 0.0 | 0.5 | 0.5 | 0.6 | n/a | n/a | 3.0 | 0.4 | 0.0 | n/a | 1.4 | n/a | n/a | n/a | n/a | 10 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 3.8 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Total Fat (g) | 27.0 | 0.1 | 0.0 | 1.3 | 0.2 | 3.4 | 4.6 | n/a | 23.7 | 4.1 | 0.0 | n/a | 14.7 | n/a | n/a | n/a | n/a | 79 | 13 |
| Trans-monoenoic Fat | 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 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 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 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.5 | n/a | 0.4 | 0.1 | n/a | n/a | 1.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | 0.8 | n/a | 0.4 | 0.1 | n/a | n/a | 1.5 | n/a | n/a | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 0.3 | 784.0 | 12,028.3 | 3.0 | 84.0 | n/a | 0.0 | 220.6 | 12.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | 13,135 | 2,189 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 39.2 | 601.2 | 0.0 | 4.0 | n/a | 0.0 | 58.3 | 0.6 | n/a | 0.0 | n/a | n/a | n/a | n/a | 703 | 117 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.0 | 0.6 | 0.1 | 0.2 | 1.9 | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 3 | 1 |
| Vitamin C (mg) | 0.0 | 8.1 | 0.9 | 70.2 | 4.2 | 0.0 | 15.2 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 99 | 16 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 33.4 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 33 | 6 |
| Water (g) | 0.0 | 98.0 | 1.8 | 371.6 | 63.6 | 38.6 | 278.8 | n/a | 0.5 | 8.0 | 0.2 | n/a | 106.0 | n/a | n/a | n/a | n/a | 967 | 161 |
| Zinc (mg) | 0.0 | 0.2 | 0.0 | 1.3 | 0.2 | 1.8 | 4.2 | n/a | 1.3 | 0.4 | 0.0 | n/a | 3.2 | n/a | n/a | n/a | n/a | 13 | 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.