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Nutritional Facts: Risotto of Pumpkin With Rocket and Parmesan

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.

  300 g (300g)
pumpkin
200 g (200g)
risotto rice
500 ml (516g)
hot chicken stock
250 ml (250g)
hot water
100 g (100g)
pumpkin
25 g (25g)
parmesan cheese
1 to taste (0g)
rocket
1 to taste (0g)
butter
1 to taste (0g)
salt
1 to taste (0g)
pepper
1 to taste (0g)
olive oil
Total 1 serving
Alanine (g) 0.1 0.3 n/a n/a 0.0 0.3 n/a n/a n/a n/a n/a 1 0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Arginine (g) 0.2 0.4 n/a n/a 0.1 0.4 n/a n/a n/a n/a n/a 1 0
Ash (g) 2.4 0.4 5.3 0.3 0.8 2.0 n/a n/a n/a n/a n/a 11 3
Aspartic acid (g) 0.3 0.4 n/a n/a 0.1 0.7 n/a n/a n/a n/a n/a 2 0
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Calcium (mg) 63.0 2.0 20.6 7.5 21.0 277.3 n/a n/a n/a n/a n/a 391 98
Calories 78.0 260.0 82.5 0.0 26.0 107.8 n/a n/a n/a n/a n/a 554 139
Calories (kj) 327.0 1,088.0 345.5 0.0 109.0 451.3 n/a n/a n/a n/a n/a 2,321 580
Carbohydrates (g) 19.5 57.5 2.0 0.0 6.5 1.0 n/a n/a n/a n/a n/a 86 22
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 22.0 n/a n/a n/a n/a n/a 22 6
Copper (mg) 0.4 0.1 0.3 0.0 0.1 0.1 n/a n/a n/a n/a n/a 1 0
Cystine (g) 0.0 0.1 n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Dietary Fiber (g) 1.5 n/a 0.0 0.0 0.5 0.0 n/a n/a n/a n/a n/a 2 1
Folate (mcg) 48.0 118.0 10.3 0.0 16.0 2.5 n/a n/a n/a n/a n/a 195 49
Folate, DFE (mcg) 48.0 198.0 10.3 0.0 16.0 2.5 n/a n/a n/a n/a n/a 275 69
Folate, food (mcg) 48.0 4.0 10.3 0.0 16.0 2.5 n/a n/a n/a n/a n/a 81 20
Folic acid (mcg) 0.0 114.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 114 28
Fructose n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Galactose n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Glutamic acid (g) 0.6 0.9 n/a n/a 0.2 2.2 n/a n/a n/a n/a n/a 4 1
Glycine (g) 0.1 0.2 n/a n/a 0.0 0.2 n/a n/a n/a n/a n/a 1 0
Histidine (g) 0.0 0.1 n/a n/a 0.0 0.3 n/a n/a n/a n/a n/a 0 0
Iron (mg) 2.4 2.9 1.1 0.0 0.8 0.2 n/a n/a n/a n/a n/a 7 2
Isoleucine (g) 0.1 0.2 n/a n/a 0.0 0.5 n/a n/a n/a n/a n/a 1 0
Lactose n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.1 0.4 n/a n/a 0.0 0.9 n/a n/a n/a n/a n/a 2 0
Lysine (g) 0.2 0.2 n/a n/a 0.1 0.7 n/a n/a n/a n/a n/a 1 0
Magnesium (mg) 36.0 16.0 5.2 2.5 12.0 9.5 n/a n/a n/a n/a n/a 81 20
Maltose n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.4 0.7 0.5 0.0 0.1 0.0 n/a n/a n/a n/a n/a 2 0
Methionine (g) 0.0 0.1 n/a n/a 0.0 0.3 n/a n/a n/a n/a n/a 0 0
Monounsaturated Fat (g) 0.0 0.1 1.2 0.0 0.0 2.1 n/a n/a n/a n/a n/a 3 1
Niacin (mg) 1.8 3.0 7.1 0.0 0.6 0.0 n/a n/a n/a n/a n/a 12 3
Pantothenic acid (mg) 0.9 0.8 0.1 0.0 0.3 0.1 n/a n/a n/a n/a n/a 2 1
Phenylalanine (g) 0.1 0.3 n/a n/a 0.0 0.5 n/a n/a n/a n/a n/a 1 0
Phosphorus (mg) 132.0 66.0 154.7 0.0 44.0 182.3 n/a n/a n/a n/a n/a 579 145
Phytosterols (mg) 36.0 n/a n/a n/a 12.0 n/a n/a n/a n/a n/a n/a 48 12
Polyunsaturated Fat (g) 0.0 0.1 0.6 0.0 0.0 0.3 n/a n/a n/a n/a n/a 1 0
Potassium (mg) 1,020.0 52.0 443.4 2.5 340.0 31.3 n/a n/a n/a n/a n/a 1,889 472
Proline (g) 0.1 0.2 n/a n/a 0.0 1.2 n/a n/a n/a n/a n/a 1 0
Protein (g) 3.0 4.7 10.4 0.0 1.0 9.6 n/a n/a n/a n/a n/a 29 7
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 55.8 n/a n/a n/a n/a n/a 56 14
Riboflavin (mg) 0.3 0.0 0.1 0.0 0.1 0.1 n/a n/a n/a n/a n/a 1 0
Saturated Fat (g) 0.2 0.1 0.8 0.0 0.1 4.3 n/a n/a n/a n/a n/a 5 1
Selenium (mcg) 0.9 15.0 0.0 0.0 0.3 4.4 n/a n/a n/a n/a n/a 21 5
Serine (g) 0.1 0.2 n/a n/a 0.0 0.6 n/a n/a n/a n/a n/a 1 0
Sodium (mg) 3.0 0.0 1,577.7 7.5 1.0 382.3 n/a n/a n/a n/a n/a 1,971 493
Sucrose n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sugar (g) 4.1 n/a 1.5 0.0 1.4 0.2 n/a n/a n/a n/a n/a 7 2
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Thiamin (mg) 0.2 0.3 0.0 0.0 0.1 0.0 n/a n/a n/a n/a n/a 1 0
Threonine (g) 0.1 0.2 n/a n/a 0.0 0.4 n/a n/a n/a n/a n/a 1 0
Tocopherol, alpha (mg) 3.2 n/a 0.1 0.0 1.1 0.1 n/a n/a n/a n/a n/a 4 1
Total Fat (g) 0.3 0.4 2.9 0.0 0.1 7.2 n/a n/a n/a n/a n/a 11 3
Tryptophan (g) 0.0 0.1 n/a n/a 0.0 0.1 n/a n/a n/a n/a n/a 0 0
Tyrosine (g) 0.1 0.2 n/a n/a 0.0 0.6 n/a n/a n/a n/a n/a 1 0
Valine (g) 0.1 0.3 n/a n/a 0.0 0.6 n/a n/a n/a n/a n/a 1 0
Vitamin A, IU (IU) 22,152.0 0.0 0.0 0.0 7,384.0 216.3 n/a n/a n/a n/a n/a 29,752 7,438
Vitamin A, RAE (mcg) 1,107.0 0.0 0.0 0.0 369.0 57.3 n/a n/a n/a n/a n/a 1,533 383
Vitamin B-12 (mcg) 0.0 0.0 0.5 0.0 0.0 0.6 n/a n/a n/a n/a n/a 1 0
Vitamin B-6 (mg) 0.2 0.1 0.1 0.0 0.1 0.0 n/a n/a n/a n/a n/a 0 0
Vitamin C (mg) 27.0 0.0 0.0 0.0 9.0 0.0 n/a n/a n/a n/a n/a 36 9
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 5.3 n/a n/a n/a n/a n/a 5 1
Water (g) 274.8 137.1 494.7 249.9 91.6 5.2 n/a n/a n/a n/a n/a 1,253 313
Zinc (mg) 1.0 0.8 0.5 0.0 0.3 1.0 n/a n/a n/a n/a n/a 4 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.

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