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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1 1/2 cups (255g) quinoa |
2 cups (7g) broth |
3 tablespoons (30g) raisins |
2 tablespoons (27g) sesame oil |
1 (110g) onions |
1 (45g) hot pepper |
3 (9g) garlic cloves |
8 (144g) mushrooms |
1/4 teaspoon (2g) salt |
1/2 teaspoon (1g) turmeric |
1 tablespoon (6g) cumin |
454 g (454g) tofu |
1 cup (243g) soymilk |
1 (48g) lemon juice |
1/2 tablespoon (8g) peanut butter |
1 tablespoon (16g) miso |
2 cups (60g) spinach |
Total | 1 serving | |
| Alanine (g) | 1.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 1.2 | 0.3 | n/a | 0.1 | 0.1 | 0.1 | 4 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 2.8 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 2.0 | 0.5 | n/a | 0.2 | 0.1 | 0.1 | 6 | 2 |
| Ash (g) | 6.1 | 3.5 | 0.5 | 0.0 | 0.4 | 0.3 | 0.1 | 1.2 | 1.5 | 0.1 | 0.5 | 3.2 | 1.6 | 0.1 | 0.3 | 2.1 | 1.0 | 22 | 6 |
| Aspartic acid (g) | 2.9 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | n/a | 3.3 | 0.7 | n/a | 0.2 | 0.2 | 0.1 | 8 | 2 |
| Beta-sitosterol | 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 | n/a | n/a | 0 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 119.9 | 4.3 | 14.8 | 0.0 | 25.3 | 8.1 | 16.3 | 4.3 | 0.4 | 2.0 | 55.9 | 503.9 | 60.8 | 2.9 | 3.4 | 9.4 | 59.4 | 891 | 223 |
| Calories | 938.4 | 17.1 | 88.8 | 240.4 | 44.0 | 18.0 | 13.4 | 31.7 | 0.0 | 3.9 | 22.5 | 276.9 | 131.2 | 10.6 | 47.0 | 32.8 | 13.8 | 1,931 | 483 |
| Calories (kj) | 3,924.5 | 71.7 | 371.8 | 1,006.1 | 182.6 | 75.2 | 56.1 | 133.9 | 0.0 | 16.3 | 94.0 | 1,157.6 | 549.2 | 43.7 | 197.0 | 137.1 | 58.2 | 8,075 | 2,019 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Carbohydrates (g) | 163.6 | 1.7 | 23.5 | 0.0 | 10.3 | 4.3 | 3.0 | 4.7 | 0.0 | 0.7 | 2.7 | 8.2 | 15.3 | 3.3 | 1.6 | 4.4 | 2.2 | 249 | 62 |
| Cholesterol (mg) | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Copper (mg) | 1.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 0.1 | 0.7 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 3 | 1 |
| Cystine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 17.9 | 0.0 | 1.1 | 0.0 | 1.9 | 0.7 | 0.2 | 1.4 | 0.0 | 0.2 | 0.6 | 0.9 | 1.5 | 0.1 | 0.5 | 0.9 | 1.3 | 29 | 7 |
| Folate (mcg) | 469.2 | 2.3 | 1.5 | 0.0 | 20.9 | 10.4 | 0.3 | 24.5 | 0.0 | 0.4 | 0.6 | 199.7 | 43.7 | 9.6 | 5.9 | 3.1 | 116.4 | 909 | 227 |
| Folate, DFE (mcg) | 469.2 | 2.3 | 1.5 | 0.0 | 20.9 | 10.4 | 0.3 | 24.5 | 0.0 | 0.4 | 0.6 | 199.7 | 43.7 | 9.6 | 5.9 | 3.1 | 116.4 | 909 | 227 |
| Folate, food (mcg) | 469.2 | 2.3 | 1.5 | 0.0 | 20.9 | 10.4 | 0.3 | 24.5 | 0.0 | 0.4 | 0.6 | 199.7 | 43.7 | 9.6 | 5.9 | 3.1 | 116.4 | 909 | 227 |
| Folic acid (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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 8.8 | n/a | 1.4 | n/a | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.0 | 1.0 | 0.1 | 12 | 3 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 8.2 | n/a | 2.2 | n/a | n/a | 2.1 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.1 | 13 | 3 |
| Glutamic acid (g) | 4.8 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.5 | 0.0 | n/a | n/a | 5.1 | 1.2 | n/a | 0.4 | 0.3 | 0.2 | 13 | 3 |
| Glycine (g) | 1.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.2 | 0.3 | n/a | 0.1 | 0.1 | 0.1 | 4 | 1 |
| Histidine (g) | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Iron (mg) | 11.7 | 0.1 | 0.6 | 0.0 | 0.2 | 0.5 | 0.2 | 0.7 | 0.0 | 0.5 | 4.0 | 5.0 | 1.6 | 0.0 | 0.1 | 0.4 | 1.6 | 27 | 7 |
| Isoleucine (g) | 1.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.5 | 0.3 | n/a | 0.0 | 0.1 | 0.1 | 3 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 2.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 2.3 | 0.5 | n/a | 0.1 | 0.1 | 0.1 | 6 | 1 |
| Lysine (g) | 2.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 2.0 | 0.3 | n/a | 0.1 | 0.1 | 0.1 | 5 | 1 |
| Magnesium (mg) | 502.4 | 3.7 | 9.5 | 0.0 | 11.0 | 11.3 | 2.3 | 13.0 | 0.0 | 2.1 | 22.0 | 122.6 | 60.8 | 2.9 | 12.3 | 7.9 | 47.4 | 831 | 208 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 5.2 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.2 | 1.8 | 0.5 | 0.0 | 0.1 | 0.1 | 0.5 | 9 | 2 |
| Methionine (g) | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 4.1 | 0.3 | 0.0 | 10.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 3.7 | 1.0 | 0.0 | 1.9 | 0.2 | 0.0 | 23 | 6 |
| Niacin (mg) | 3.9 | 0.3 | 0.2 | 0.0 | 0.1 | 0.4 | 0.1 | 5.2 | 0.0 | 0.1 | 0.3 | 2.4 | 1.2 | 0.0 | 1.1 | 0.1 | 0.4 | 16 | 4 |
| Pantothenic acid (mg) | 2.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 2.2 | 0.0 | n/a | n/a | 0.2 | 0.9 | 0.1 | 0.1 | 0.1 | 0.0 | 6 | 1 |
| Phenylalanine (g) | 1.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.4 | 0.3 | n/a | 0.1 | 0.1 | 0.1 | 4 | 1 |
| Phosphorus (mg) | 1,165.4 | 23.0 | 30.0 | 0.0 | 31.9 | 20.7 | 13.8 | 123.8 | 0.0 | 2.9 | 29.9 | 417.7 | 126.4 | 3.8 | 28.6 | 26.2 | 29.4 | 2,074 | 518 |
| Phytosterols | n/a | n/a | n/a | 235.3 | 16.5 | n/a | n/a | n/a | 0.0 | 0.9 | 4.1 | n/a | n/a | n/a | 8.2 | n/a | 5.4 | 270 | 68 |
| Polyunsaturated Fat (g) | 8.4 | 0.0 | 0.0 | 11.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 9.4 | 2.3 | 0.0 | 1.1 | 0.5 | 0.1 | 34 | 8 |
| Potassium (mg) | 1,435.7 | 32.1 | 222.5 | 0.0 | 160.6 | 153.0 | 36.1 | 457.9 | 0.1 | 27.8 | 107.3 | 544.8 | 286.7 | 49.4 | 51.9 | 34.6 | 334.8 | 3,935 | 984 |
| Proline (g) | 2.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.6 | 0.4 | n/a | 0.1 | 0.1 | 0.1 | 4 | 1 |
| Protein (g) | 36.0 | 1.1 | 0.9 | 0.0 | 1.2 | 0.9 | 0.6 | 4.4 | 0.0 | 0.1 | 1.1 | 29.7 | 7.9 | 0.2 | 2.0 | 1.9 | 1.7 | 90 | 22 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 1 |
| Saturated Fat (g) | 1.8 | 0.3 | 0.0 | 3.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 2.4 | 0.5 | 0.0 | 0.8 | 0.2 | 0.0 | 10 | 3 |
| Selenium (mcg) | 21.7 | 2.0 | 0.2 | 0.0 | 0.6 | 0.2 | 1.3 | 13.4 | 0.0 | 0.0 | 0.3 | 40.4 | 11.7 | 0.0 | 0.4 | 1.2 | 0.6 | 94 | 23 |
| Serine (g) | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.4 | 0.3 | n/a | 0.1 | 0.1 | 0.1 | 4 | 1 |
| Sodium (mg) | 12.8 | 1,222.7 | 3.3 | 0.0 | 4.4 | 3.2 | 1.5 | 7.2 | 581.4 | 0.4 | 10.1 | 36.3 | 123.9 | 0.5 | 36.7 | 615.1 | 47.4 | 2,707 | 677 |
| Starch (g) | 133.2 | n/a | 0.8 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.4 | n/a | n/a | 134 | 34 |
| Stigmasterol | 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 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.1 | n/a | 1.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 0.7 | 0.0 | 0.0 | 2 | 1 |
| Sugar | n/a | 1.2 | 17.6 | 0.0 | 4.7 | 2.3 | 0.1 | 2.9 | 0.0 | 0.0 | 0.1 | 3.2 | 9.7 | 1.2 | 0.7 | 1.0 | 0.3 | 45 | 11 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 1.2 | 0.3 | n/a | 0.0 | 0.1 | 0.1 | 3 | 1 |
| Tocopherol, alpha (mg) | 6.2 | 0.2 | 0.0 | 0.4 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | 0.1 | 0.7 | 0.0 | 1.2 | 10 | 2 |
| Tocopherol, beta (mg) | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.9 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Tocopherol, gamma (mg) | 11.6 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.7 | n/a | 0.1 | 12 | 3 |
| Total Fat (g) | 15.5 | 0.6 | 0.1 | 27.2 | 0.1 | 0.1 | 0.0 | 0.5 | 0.0 | 0.1 | 1.3 | 16.8 | 4.3 | 0.1 | 4.0 | 1.0 | 0.2 | 72 | 18 |
| 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 | 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 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.0 | 0.2 | n/a | 0.1 | 0.1 | 0.1 | 2 | 1 |
| Valine (g) | 1.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 1.5 | 0.3 | n/a | 0.1 | 0.1 | 0.1 | 4 | 1 |
| Vitamin A, IU (IU) | 35.7 | 0.0 | 0.0 | 0.0 | 2.2 | 530.6 | 0.8 | 0.0 | 0.0 | 0.0 | 76.2 | 31.8 | 7.3 | 2.9 | 0.0 | 14.4 | 5,626.2 | 6,328 | 1,582 |
| Vitamin A, RAE (mcg) | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 26.6 | 0.0 | 0.0 | 0.0 | 0.0 | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 281.4 | 315 | 79 |
| Vitamin B-12 (mcg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 1.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 1 |
| Vitamin C | n/a | 0.0 | 0.7 | 0.0 | 8.1 | 109.1 | 2.8 | 3.0 | 0.0 | 0.3 | 0.5 | 0.9 | 0.0 | 18.6 | 0.0 | 0.0 | 16.9 | 161 | 40 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10 | 3 |
| Water (g) | 33.9 | 0.2 | 4.6 | 0.0 | 98.0 | 39.5 | 5.3 | 133.1 | 0.0 | 0.1 | 0.5 | 396.1 | 214.0 | 44.3 | 0.1 | 7.1 | 54.8 | 1,032 | 258 |
| Zinc (mg) | 7.9 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.1 | 0.7 | 0.0 | 0.0 | 0.3 | 2.9 | 0.3 | 0.0 | 0.2 | 0.4 | 0.3 | 14 | 3 |
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.