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.
30 ounces (850g) lentils |
1 cup (160g) yellow sweet onions |
2 medium (1,096g) Japanese eggplants |
6 (18g) garlic cloves |
2 tablespoons (8g) fresh parsley |
1 teaspoon (1g) fresh basil |
1 1/2 tablespoons (13g) capers |
1 teaspoon (2g) sweet paprika |
1 to taste (0g) salt |
1 to taste (0g) pepper |
6 ounces (171g) swiss chard leaves |
1 teaspoon (5g) lemon juice |
4 tablespoons (60g) red wine vinegar |
3 drops (0g) balsamic vinegar |
1 to taste (150g) feta cheese |
Total | 1 serving | |
Alanine (g) | 3.2 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 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 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Arginine (g) | 5.9 | 0.2 | 0.6 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 7 | 1 |
Ash (g) | 7.1 | 0.6 | 7.7 | 0.3 | 0.2 | 0.0 | 1.0 | 0.2 | n/a | n/a | 2.7 | 0.0 | 0.1 | n/a | n/a | 20 | 3 |
Aspartic acid (g) | 8.5 | 0.1 | 1.8 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 11 | 2 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Calcium (mg) | 161.6 | 36.8 | 98.6 | 32.6 | 10.5 | 1.6 | 5.2 | 5.3 | n/a | n/a | 87.4 | 0.3 | 3.6 | n/a | n/a | 443 | 74 |
Calories | 986.6 | 64.0 | 263.0 | 26.8 | 2.7 | 0.2 | 3.0 | 6.5 | n/a | n/a | 32.6 | 1.1 | 11.3 | n/a | n/a | 1,398 | 233 |
Calories (kj) | 4,141.9 | 265.6 | 1,117.9 | 112.1 | 11.5 | 0.8 | 12.4 | 27.2 | n/a | n/a | 135.4 | 4.6 | 47.1 | n/a | n/a | 5,877 | 979 |
Carbohydrates (g) | 171.2 | 14.9 | 62.5 | 6.0 | 0.5 | 0.0 | 0.6 | 1.2 | n/a | n/a | 6.4 | 0.4 | 0.2 | n/a | n/a | 264 | 44 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Copper (mg) | 2.1 | 0.1 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
Cystine (g) | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 67.2 | 2.7 | 37.3 | 0.4 | 0.3 | 0.0 | 0.4 | 0.8 | n/a | n/a | 2.7 | 0.0 | 0.0 | n/a | n/a | 112 | 19 |
Folate (mcg) | 1,539.4 | 30.4 | 241.1 | 0.5 | 11.6 | 0.6 | 3.0 | 1.1 | n/a | n/a | 24.0 | 1.0 | n/a | n/a | n/a | 1,853 | 309 |
Folate, DFE (mcg) | 1,539.4 | 30.4 | 241.1 | 0.5 | 11.6 | 0.6 | 3.0 | 1.1 | n/a | n/a | 24.0 | 1.0 | n/a | n/a | n/a | 1,853 | 309 |
Folate, food (mcg) | 1,539.4 | 30.4 | 241.1 | 0.5 | 11.6 | 0.6 | 3.0 | 1.1 | n/a | n/a | 24.0 | 1.0 | n/a | n/a | n/a | 1,853 | 309 |
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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Fructose | n/a | 2.1 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 2 | 0 |
Galactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 3.2 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 3 | 1 |
Glutamic acid (g) | 11.9 | 0.4 | 2.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 15 | 2 |
Glycine (g) | 3.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
Histidine (g) | 2.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 3 | 0 |
Hydroxyproline | 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 | n/a | 0 | 0 |
Iron (mg) | 28.3 | 0.3 | 2.6 | 0.3 | 0.5 | 0.0 | 0.2 | 0.5 | n/a | n/a | 3.1 | 0.0 | 0.3 | n/a | n/a | 36 | 6 |
Isoleucine (g) | 3.3 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | 4 | 1 |
Lactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 5.6 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 7 | 1 |
Lysine (g) | 5.4 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 6 | 1 |
Magnesium (mg) | 306.2 | 16.0 | 153.4 | 4.5 | 3.8 | 0.6 | 4.3 | 4.1 | n/a | n/a | 138.9 | 0.3 | 2.4 | n/a | n/a | 634 | 106 |
Maltose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 4.2 | 0.2 | 2.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | 0.0 | 0.0 | n/a | n/a | 8 | 1 |
Methionine (g) | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Niacin (mg) | 9.0 | 0.2 | 7.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.7 | 0.0 | n/a | n/a | n/a | 18 | 3 |
Pantothenic acid (mg) | 5.4 | 0.2 | 3.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | 9 | 2 |
Phenylalanine (g) | 3.8 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 5 | 1 |
Phosphorus (mg) | 1,530.9 | 46.4 | 274.0 | 27.5 | 4.4 | 0.5 | 1.3 | 7.2 | n/a | n/a | 78.9 | 0.4 | 4.8 | n/a | n/a | 1,976 | 329 |
Phytosterols | n/a | 24.0 | 76.7 | n/a | 0.4 | n/a | 6.2 | 4.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 111 | 19 |
Polyunsaturated Fat (g) | 1.5 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 3 | 0 |
Potassium (mg) | 3,138.3 | 233.6 | 2,520.8 | 72.2 | 42.1 | 2.6 | 5.2 | 52.4 | n/a | n/a | 649.7 | 5.2 | 23.2 | n/a | n/a | 6,745 | 1,124 |
Proline (g) | 3.2 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
Protein (g) | 76.7 | 1.8 | 11.1 | 1.1 | 0.2 | 0.0 | 0.3 | 0.3 | n/a | n/a | 3.1 | 0.0 | 0.0 | n/a | n/a | 95 | 16 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Riboflavin (mg) | 0.6 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Saturated Fat (g) | 0.5 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Selenium (mcg) | 23.8 | 0.8 | 3.3 | 2.6 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 1.5 | 0.0 | n/a | n/a | n/a | 32 | 5 |
Serine (g) | 3.5 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
Sodium (mg) | 17.0 | 6.4 | 21.9 | 3.1 | 4.3 | 0.0 | 382.4 | 1.6 | n/a | n/a | 365.1 | 0.1 | 4.8 | n/a | n/a | 807 | 134 |
Starch | n/a | 0.0 | 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 | 0 | 0 |
Sucrose | n/a | 1.6 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
Sugar (g) | 15.3 | 6.8 | 25.8 | 0.2 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | n/a | 1.9 | 0.1 | 0.0 | n/a | n/a | 50 | 8 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Thiamin (mg) | 1.4 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Threonine (g) | 2.7 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 3 | 1 |
Tocopherol, alpha (mg) | 0.9 | 0.0 | 3.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.7 | n/a | n/a | 3.2 | 0.0 | n/a | n/a | n/a | 8 | 1 |
Tocopherol, beta | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Total Fat (g) | 3.2 | 0.2 | 2.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | n/a | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | 6 | 1 |
Trans-monoenoic Fat | n/a | 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 | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Tyrosine (g) | 2.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Valine (g) | 3.8 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 5 | 1 |
Vitamin A, IU (IU) | 68.0 | 3.2 | 295.9 | 1.6 | 640.2 | 46.8 | 17.8 | 1,132.8 | n/a | n/a | 10,484.6 | 0.3 | 0.0 | n/a | n/a | 12,691 | 2,115 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 11.0 | 0.0 | 32.0 | 2.3 | 0.9 | 56.6 | n/a | n/a | 524.6 | 0.0 | 0.0 | n/a | n/a | 627 | 105 |
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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Vitamin B-6 (mg) | 1.5 | 0.2 | 0.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | 3 | 1 |
Vitamin C (mg) | 12.8 | 11.8 | 24.1 | 5.6 | 10.1 | 0.2 | 0.6 | 0.0 | n/a | n/a | 51.4 | 2.0 | 0.3 | n/a | n/a | 119 | 20 |
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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Water (g) | 592.3 | 142.6 | 1,012.8 | 10.5 | 6.7 | 0.8 | 10.8 | 0.3 | n/a | n/a | 158.8 | 4.7 | 56.3 | n/a | n/a | 1,997 | 333 |
Zinc (mg) | 10.8 | 0.3 | 1.8 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.6 | 0.0 | 0.0 | n/a | n/a | 14 | 2 |
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