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Nutritional Facts: Lentil and Rice Salad

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 tablespoon (14g)
extra virgin olive oil
1 (61g)
carrots
1 small (70g)
onions
2 (6g)
garlic cloves
1 1/4 cups (240g)
dry green lentils
2 1/2 cups (610g)
chicken broth
1 (0g)
bay leaves
1 cup (185g)
long-grain white rice
1/2 cup (67g)
kalamata olives
1/2 cup (30g)
fresh Italian parsley
1 tablespoon (2g)
fresh thyme leaves
2 teaspoons (4g)
lemon peel
1 to taste (0g)
salt & freshly ground black pepper
Total 1 serving
Alanine (g) 0.0 0.1 0.0 0.0 2.6 n/a n/a 0.8 0.0 0.1 n/a n/a n/a 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Arginine (g) 0.0 0.1 0.1 0.0 4.8 n/a n/a 1.1 0.0 0.0 n/a n/a n/a 6 1
Ash (g) 0.0 0.6 0.2 0.1 6.4 6.2 0.0 1.2 1.5 0.7 0.1 0.0 n/a 17 3
Aspartic acid (g) 0.0 0.1 0.1 0.0 6.9 n/a n/a 1.2 0.1 0.1 n/a n/a n/a 8 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 0.1 20.1 16.1 10.9 134.4 24.4 0.5 51.8 59.1 41.4 9.7 5.4 n/a 374 62
Calories 119.3 25.0 28.0 8.9 847.2 97.6 0.2 675.3 77.3 10.8 2.4 1.9 n/a 1,894 316
Calories (kj) 499.4 105.5 116.2 37.4 3,544.8 408.7 0.8 2,825.0 323.2 45.3 10.2 7.9 n/a 7,924 1,321
Carbohydrates (g) 0.0 5.8 6.5 2.0 144.2 2.3 0.0 147.9 4.2 1.9 0.6 0.6 n/a 316 53
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 n/a 0 0
Copper (mg) 0.0 0.0 0.0 0.0 1.2 0.3 0.0 0.4 0.2 0.0 0.0 0.0 n/a 2 0
Cystine (g) 0.0 0.1 0.0 0.0 0.8 n/a n/a 0.3 n/a 0.0 n/a n/a n/a 1 0
Dietary Fiber (g) 0.0 1.7 1.2 0.1 73.2 0.0 0.0 2.4 2.2 1.0 0.3 0.4 n/a 83 14
Folate (mcg) 0.0 11.6 13.3 0.2 1,149.6 12.2 0.1 427.4 0.0 45.6 1.1 0.5 n/a 1,662 277
Folate, DFE (mcg) 0.0 11.6 13.3 0.2 1,149.6 12.2 0.1 716.0 0.0 45.6 1.1 0.5 n/a 1,950 325
Folate, food (mcg) 0.0 11.6 13.3 0.2 1,149.6 12.2 0.1 14.8 0.0 45.6 1.1 0.5 n/a 1,249 208
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 412.6 0.0 0.0 0.0 0.0 n/a 413 69
Fructose n/a 0.3 0.9 n/a 0.6 n/a n/a 0.0 n/a n/a n/a n/a n/a 2 0
Galactose n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 0.4 1.4 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 2 0
Glutamic acid (g) 0.0 0.2 0.2 0.0 9.6 n/a n/a 2.6 0.1 0.1 n/a n/a n/a 13 2
Glycine (g) 0.0 0.0 0.0 0.0 2.5 n/a n/a 0.6 0.0 0.0 n/a n/a n/a 3 1
Histidine (g) 0.0 0.0 0.0 0.0 1.7 n/a n/a 0.3 0.0 0.0 n/a n/a n/a 2 0
Iron (mg) 0.1 0.2 0.1 0.1 18.1 1.3 0.0 8.0 2.2 1.9 0.4 0.0 n/a 32 5
Isoleucine (g) 0.0 0.0 0.0 0.0 2.7 n/a n/a 0.6 0.0 0.0 0.0 n/a n/a 3 1
Lactose n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.0 0.1 0.0 0.0 4.5 n/a n/a 1.1 0.0 0.1 0.0 n/a n/a 6 1
Lysine (g) 0.0 0.1 0.0 0.0 4.3 n/a n/a 0.5 0.0 0.1 0.0 n/a n/a 5 1
Magnesium (mg) 0.0 7.3 7.0 1.5 292.8 6.1 0.1 46.3 2.7 15.0 3.8 0.6 n/a 383 64
Maltose n/a 0.0 0.0 n/a 0.7 n/a n/a 0.0 n/a n/a n/a n/a n/a 1 0
Manganese (mg) 0.0 0.1 0.1 0.1 3.2 0.6 0.0 2.0 0.0 0.0 0.0 n/a n/a 6 1
Methionine (g) 0.0 0.0 0.0 0.0 0.5 n/a n/a 0.3 0.0 0.0 n/a n/a n/a 1 0
Monounsaturated Fat (g) 9.8 0.0 0.0 0.0 0.5 1.5 0.0 0.4 5.3 0.1 0.0 0.0 n/a 18 3
Niacin (mg) 0.0 0.6 0.1 0.0 6.3 8.4 0.0 7.8 0.0 0.4 0.0 0.0 n/a 24 4
Pantothenic acid (mg) 0.0 0.2 0.1 0.0 5.1 0.1 n/a 1.9 0.0 0.1 0.0 0.0 n/a 8 1
Phenylalanine (g) 0.0 0.0 0.0 0.0 3.1 n/a n/a 0.7 0.0 0.0 n/a n/a n/a 4 1
Phosphorus (mg) 0.0 21.4 20.3 9.2 1,082.4 183.0 0.1 212.8 2.0 17.4 2.5 0.5 n/a 1,551 259
Phytosterols (mg) 29.8 n/a 10.5 n/a n/a n/a n/a n/a n/a 1.5 n/a 1.4 n/a 43 7
Polyunsaturated Fat (g) 1.4 0.1 0.0 0.0 1.2 0.7 0.0 0.3 0.6 0.0 0.0 0.0 n/a 4 1
Potassium (mg) 0.1 195.2 102.2 24.1 2,292.0 524.6 0.3 212.8 5.4 166.2 14.6 6.4 n/a 3,544 591
Proline (g) 0.0 0.0 0.0 0.0 2.6 n/a n/a 0.6 0.0 0.1 n/a n/a n/a 3 1
Protein (g) 0.0 0.6 0.8 0.4 61.9 12.3 0.0 13.2 0.6 0.9 0.1 0.1 n/a 91 15
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 n/a 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.5 0.2 0.0 0.1 0.0 0.0 0.0 0.0 n/a 1 0
Saturated Fat (g) 1.9 0.0 0.0 0.0 0.4 1.0 0.0 0.3 1.0 0.0 0.0 0.0 n/a 5 1
Selenium (mcg) 0.0 0.1 0.4 0.9 19.9 0.0 0.0 27.9 0.6 0.0 n/a 0.0 n/a 50 8
Serine (g) 0.0 0.0 0.0 0.0 2.9 n/a n/a 0.7 0.0 0.0 n/a n/a n/a 4 1
Sodium (mg) 0.3 42.1 2.8 1.0 14.4 1,866.6 0.0 9.3 493.9 16.8 0.2 0.2 n/a 2,448 408
Starch n/a 0.9 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Sucrose n/a 2.2 0.7 n/a 3.5 n/a n/a 0.1 n/a n/a n/a n/a n/a 7 1
Sugar (g) 0.0 2.9 3.0 0.1 4.9 1.8 n/a 0.2 0.0 0.3 n/a 0.2 n/a 13 2
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 0.0 0.0 2.1 0.0 0.0 1.1 0.0 0.0 0.0 0.0 n/a 3 1
Threonine (g) 0.0 0.1 0.0 0.0 2.2 n/a n/a 0.5 0.0 0.0 0.0 n/a n/a 3 0
Tocopherol, alpha (mg) 1.9 0.4 0.0 0.0 1.2 0.1 n/a 0.2 1.1 0.2 n/a 0.0 n/a 5 1
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.1 0.0 0.0 n/a 10.2 n/a n/a n/a 0.0 0.2 n/a n/a n/a 10 2
Total Fat (g) 13.5 0.1 0.1 0.0 2.5 3.5 0.0 1.2 7.2 0.2 0.0 0.0 n/a 28 5
TransFatty acids 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 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.6 n/a n/a 0.2 n/a 0.0 0.0 n/a n/a 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 1.7 n/a n/a 0.4 0.0 0.0 n/a n/a n/a 2 0
Valine (g) 0.0 0.0 0.0 0.0 3.1 n/a n/a 0.8 0.0 0.1 0.0 n/a n/a 4 1
Vitamin A, IU (IU) 0.0 10,190.7 1.4 0.5 93.6 0.0 3.7 0.0 270.8 2,527.2 114.0 2.0 n/a 13,204 2,201
Vitamin A, RAE (mcg) 0.0 509.4 0.0 0.0 4.8 0.0 0.2 0.0 13.4 126.3 5.7 0.1 n/a 660 110
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.6 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1 0
Vitamin B-6 (mg) 0.0 0.1 0.1 0.1 1.3 0.1 0.0 0.3 0.0 0.0 0.0 0.0 n/a 2 0
Vitamin C (mg) 0.0 3.6 5.2 1.9 10.6 0.0 0.0 0.0 0.6 39.9 3.8 5.2 n/a 71 12
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
Water (g) 0.0 53.9 62.4 3.5 25.0 585.3 0.0 21.5 53.8 26.3 1.6 3.3 n/a 836 139
Zinc (mg) 0.0 0.1 0.1 0.1 11.5 0.6 0.0 2.0 0.1 0.3 0.0 0.0 n/a 15 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.

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