Nutritional Facts: Four Bean Soup

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.

  2 tablespoons (27g)
olive oil
2 (6g)
minced garlic cloves
1/2 teaspoon (1g)
chili powder
1 (110g)
onions
2 teaspoons (4g)
ground coriander
1 tablespoon (6g)
ground cumin
1 tablespoon (16g)
tomato paste
850 g (850g)
chopped tomatoes
500 ml (0g)
vegetable stock
750 ml (0g)
four-bean mix
2 tablespoons (5g)
fresh basil
2 (0g)
lavash bread
1 teaspoon (2g)
seasoned pepper
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.2 n/a n/a 0.0 n/a 0.0 0 0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Arginine (g) 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.2 n/a n/a 0.0 n/a 0.0 0 0
Ash (g) 0.0 0.1 0.2 0.4 0.2 0.5 0.4 4.3 n/a n/a 0.1 n/a 0.1 6 2
Aspartic acid (g) 0.0 0.0 0.0 0.1 n/a n/a 0.1 1.1 n/a n/a 0.0 n/a 0.0 1 0
Caffeine (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 0.0 0 0
Calcium (mg) 0.3 10.9 4.5 25.3 25.5 55.9 5.8 85.0 n/a n/a 9.4 n/a 10.2 233 58
Calories 238.7 8.9 3.8 44.0 10.7 22.5 13.2 153.0 n/a n/a 1.2 n/a 5.8 502 125
Calories (kj) 998.7 37.4 15.9 182.6 44.8 94.0 55.1 629.0 n/a n/a 5.0 n/a 24.2 2,087 522
Carbohydrates (g) 0.0 2.0 0.7 10.3 2.0 2.7 3.0 33.1 n/a n/a 0.1 n/a 1.5 55 14
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Copper (mg) 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.5 n/a n/a 0.0 n/a 0.0 1 0
Cystine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a n/a 0.0 n/a 0.0 0 0
Dietary Fiber (g) 0.0 0.1 0.5 1.9 1.5 0.6 0.7 10.2 n/a n/a 0.1 n/a 0.6 16 4
Folate (mcg) 0.0 0.2 0.4 20.9 0.0 0.6 1.9 127.5 n/a n/a 3.6 n/a 0.4 155 39
Folate, DFE (mcg) 0.0 0.2 0.4 20.9 0.0 0.6 1.9 127.5 n/a n/a 3.6 n/a 0.4 155 39
Folate, food (mcg) 0.0 0.2 0.4 20.9 0.0 0.6 1.9 127.5 n/a n/a 3.6 n/a 0.4 155 39
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Fructose n/a n/a 0.1 1.4 n/a n/a 0.9 11.6 n/a n/a 0.0 n/a 0.0 14 4
Galactose n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Glucose (dextrose) n/a n/a 0.0 2.2 n/a n/a 0.9 10.6 n/a n/a 0.0 n/a 0.0 14 3
Glutamic acid (g) 0.0 0.0 0.0 0.3 n/a n/a 0.3 3.7 n/a n/a 0.0 n/a 0.0 4 1
Glycine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.2 n/a n/a 0.0 n/a 0.0 0 0
Histidine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a n/a 0.0 n/a 0.0 0 0
Hydroxyproline n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Iron (mg) 0.2 0.1 0.2 0.2 0.6 4.0 0.5 2.3 n/a n/a 0.2 n/a 0.2 8 2
Isoleucine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.2 n/a n/a 0.0 n/a 0.0 0 0
Lactose n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Leucine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.2 n/a n/a 0.0 n/a 0.0 0 0
Lysine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.2 n/a n/a 0.0 n/a 0.0 0 0
Magnesium (mg) 0.0 1.5 2.0 11.0 11.9 22.0 6.7 93.5 n/a n/a 3.4 n/a 3.9 156 39
Maltose n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Manganese (mg) 0.0 0.1 0.0 0.1 0.1 0.2 0.0 1.0 n/a n/a 0.1 n/a 0.3 2 0
Methionine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a n/a 0.0 n/a 0.0 0 0
Monounsaturated Fat (g) 19.7 0.0 0.0 0.0 0.5 0.8 0.0 0.3 n/a n/a 0.0 n/a 0.0 21 5
Niacin (mg) 0.0 0.0 0.2 0.1 0.1 0.3 0.5 5.0 n/a n/a 0.0 n/a 0.0 6 2
Pantothenic acid (mg) 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.8 n/a n/a 0.0 n/a 0.0 1 0
Phenylalanine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.2 n/a n/a 0.0 n/a 0.0 0 0
Phosphorus (mg) 0.0 9.2 4.1 31.9 14.7 29.9 13.3 204.0 n/a n/a 3.0 n/a 3.6 314 78
Phytosterols (mg) 59.7 n/a 1.1 16.5 1.7 4.1 n/a 59.5 n/a n/a n/a n/a 2.1 145 36
Polyunsaturated Fat (g) 2.8 0.0 0.1 0.0 0.1 0.2 0.0 0.7 n/a n/a 0.0 n/a 0.0 4 1
Potassium (mg) 0.3 24.1 26.3 160.6 45.6 107.3 162.8 2,014.5 n/a n/a 15.6 n/a 30.6 2,588 647
Proline (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a n/a 0.0 n/a 0.0 0 0
Protein (g) 0.0 0.4 0.2 1.2 0.4 1.1 0.7 7.5 n/a n/a 0.2 n/a 0.2 12 3
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 n/a n/a 0.0 n/a 0.0 0 0
Saturated Fat (g) 3.7 0.0 0.0 0.0 0.0 0.1 0.0 0.2 n/a n/a 0.0 n/a 0.0 4 1
Selenium (mcg) 0.0 0.9 0.3 0.6 0.9 0.3 0.9 0.0 n/a n/a 0.0 n/a 0.1 4 1
Serine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.2 n/a n/a 0.0 n/a 0.0 0 0
Sodium (mg) 0.5 1.0 22.1 4.4 1.3 10.1 126.8 42.5 n/a n/a 0.2 n/a 0.5 209 52
Starch n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a 0.0 1.1 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 1 0
Sugar (g) 0.0 0.1 0.1 4.7 n/a 0.1 2.0 22.4 n/a n/a 0.0 n/a 0.0 29 7
Theobromine (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 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.3 n/a n/a 0.0 n/a 0.0 0 0
Threonine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.2 n/a n/a 0.0 n/a 0.0 0 0
Tocopherol, alpha (mg) 3.9 0.0 0.5 0.0 n/a 0.2 0.7 4.6 n/a n/a 0.0 n/a 0.0 10 2
Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.1 n/a n/a 0.0 n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Tocopherol, gamma (mg) 0.2 n/a 0.0 0.0 n/a n/a 0.1 1.0 n/a n/a 0.0 n/a 0.2 2 0
Total Fat (g) 27.0 0.0 0.2 0.1 0.6 1.3 0.1 1.7 n/a n/a 0.0 n/a 0.1 31 8
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a n/a 0.0 n/a 0.0 0 0
Tyrosine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a n/a 0.0 n/a 0.0 0 0
Valine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.2 n/a n/a 0.0 n/a 0.0 0 0
Vitamin A, IU (IU) 0.0 0.5 400.3 2.2 0.0 76.2 244.8 7,080.5 n/a n/a 279.6 n/a 12.6 8,097 2,024
Vitamin A, RAE (mcg) 0.0 0.0 20.0 0.0 0.0 3.8 12.2 357.0 n/a n/a 14.0 n/a 0.6 408 102
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Vitamin B-6 (mg) 0.0 0.1 0.0 0.1 n/a 0.0 0.0 0.7 n/a n/a 0.0 n/a 0.0 1 0
Vitamin C (mg) 0.0 1.9 0.0 8.1 0.8 0.5 3.5 116.5 n/a n/a 1.0 n/a 0.0 132 33
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Water (g) 0.0 3.5 0.1 98.0 0.3 0.5 11.8 803.4 n/a n/a 4.9 n/a 0.3 923 231
Zinc (mg) 0.0 0.1 0.1 0.2 0.2 0.3 0.1 1.4 n/a n/a 0.0 n/a 0.0 2 1

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