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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6 leaves (168g) cos lettuce |
4 slices (56g) onions |
3 slices (30g) red peppers |
3 slices (81g) green peppers |
2 (30g) spring onions |
1 medium (123g) tomatoes |
8 (0g) capers |
2 tablespoons (16g) carrots |
3 (13g) kalamata olives |
1 tablespoon (4g) flat leaf parsley |
90 g (90g) tuna in vegetable oil |
1/4 cup (54g) olive oil |
1 tablespoon (15g) red wine vinegar |
1 tablespoon (16g) balsamic vinegar |
1 to taste (0g) salt and pepper |
1 teaspoon (1g) fresh chives |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 2 |
| Ash (g) | 1.0 | 0.2 | 0.1 | 0.3 | 0.2 | 0.6 | n/a | 0.2 | 0.3 | 0.1 | 2.5 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 6 | 6 |
| Aspartic acid (g) | 0.2 | 0.1 | 0.1 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 2.7 | 0.0 | n/a | n/a | n/a | 0.0 | 4 | 4 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 55.4 | 12.9 | 2.1 | 8.1 | 21.6 | 12.3 | n/a | 5.3 | 11.6 | 5.1 | 11.7 | 0.5 | 0.9 | 4.3 | n/a | 0.9 | 153 | 153 |
| Calories | 28.6 | 22.4 | 9.3 | 16.2 | 9.6 | 22.1 | n/a | 6.6 | 15.2 | 1.3 | 178.5 | 477.4 | 2.8 | 14.1 | n/a | 0.3 | 804 | 804 |
| Calories (kj) | 121.0 | 93.0 | 38.7 | 68.0 | 40.5 | 91.0 | n/a | 27.7 | 63.5 | 5.6 | 748.3 | 1,997.5 | 11.8 | 59.0 | n/a | 1.3 | 3,367 | 3,367 |
| Carbohydrates (g) | 5.5 | 5.2 | 1.8 | 3.8 | 2.2 | 4.8 | n/a | 1.5 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 2.7 | n/a | 0.0 | 29 | 29 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 16.2 | 0.0 | n/a | n/a | n/a | 0.0 | 16 | 16 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 3.5 | 1.0 | 0.6 | 1.4 | 0.8 | 1.5 | n/a | 0.4 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 10 | 10 |
| Folate (mcg) | 228.5 | 10.6 | 13.8 | 8.1 | 19.2 | 18.5 | n/a | 3.0 | 0.0 | 5.6 | 4.5 | 0.0 | n/a | n/a | n/a | 1.1 | 313 | 313 |
| Folate, DFE (mcg) | 228.5 | 10.6 | 13.8 | 8.1 | 19.2 | 18.5 | n/a | 3.0 | 0.0 | 5.6 | 4.5 | 0.0 | n/a | n/a | n/a | 1.1 | 313 | 313 |
| Folate, food (mcg) | 228.5 | 10.6 | 13.8 | 8.1 | 19.2 | 18.5 | n/a | 3.0 | 0.0 | 5.6 | 4.5 | 0.0 | n/a | n/a | n/a | 1.1 | 313 | 313 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Fructose (g) | 1.3 | 0.7 | 0.7 | 0.9 | n/a | 1.7 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 1.2 | n/a | n/a | 7 | 7 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.7 | 1.1 | 0.6 | 0.9 | n/a | 1.5 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 1.2 | n/a | n/a | 6 | 6 |
| Glutamic acid (g) | 0.3 | 0.1 | 0.1 | 0.2 | 0.1 | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 3.9 | 0.0 | n/a | n/a | n/a | 0.0 | 5 | 5 |
| Glycine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
| Iron (mg) | 1.6 | 0.1 | 0.1 | 0.3 | 0.4 | 0.3 | n/a | 0.0 | 0.4 | 0.2 | 1.3 | 0.3 | 0.1 | 0.1 | n/a | 0.0 | 5 | 5 |
| Isoleucine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 2 |
| Lysine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2.4 | 0.0 | n/a | n/a | n/a | 0.0 | 3 | 3 |
| Magnesium (mg) | 23.5 | 5.6 | 3.6 | 8.1 | 6.0 | 13.5 | n/a | 1.9 | 0.5 | 1.8 | 27.9 | 0.0 | 0.6 | 1.9 | n/a | 0.4 | 96 | 96 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.0 | 0.0 | 2.7 | 39.4 | n/a | n/a | n/a | 0.0 | 43 | 43 |
| Niacin (mg) | 0.5 | 0.1 | 0.3 | 0.4 | 0.2 | 0.7 | n/a | 0.2 | 0.0 | 0.0 | 11.2 | 0.0 | n/a | n/a | n/a | 0.0 | 14 | 14 |
| Pantothenic acid (mg) | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
| Phenylalanine (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
| Phosphorus (mg) | 50.4 | 16.2 | 7.8 | 16.2 | 11.1 | 29.5 | n/a | 5.6 | 0.4 | 2.1 | 280.4 | 0.0 | 1.2 | 3.0 | n/a | 0.6 | 425 | 425 |
| Phytosterols | n/a | 8.4 | n/a | 7.3 | n/a | 8.6 | n/a | n/a | n/a | 0.2 | n/a | 119.3 | n/a | n/a | n/a | 0.1 | 144 | 144 |
| Polyunsaturated Fat (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 2.6 | 5.7 | n/a | n/a | n/a | 0.0 | 9 | 9 |
| Potassium (mg) | 415.0 | 81.8 | 63.3 | 141.8 | 82.8 | 291.5 | n/a | 51.2 | 1.1 | 20.4 | 186.6 | 0.5 | 5.8 | 17.9 | n/a | 3.0 | 1,363 | 1,363 |
| Proline (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
| Protein (g) | 2.1 | 0.6 | 0.3 | 0.7 | 0.5 | 1.1 | n/a | 0.1 | 0.1 | 0.1 | 26.3 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 32 | 32 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 20.7 | 0.0 | n/a | n/a | n/a | 0.0 | 21 | 21 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Saturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 1.4 | 7.5 | 0.0 | 0.0 | n/a | 0.0 | 9 | 9 |
| Selenium (mcg) | 0.7 | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 68.5 | 0.0 | n/a | n/a | n/a | 0.0 | 70 | 70 |
| Serine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
| Sodium (mg) | 13.4 | 2.2 | 1.2 | 2.4 | 4.8 | 6.2 | n/a | 11.0 | 97.0 | 2.1 | 319.2 | 1.1 | 1.2 | 3.7 | n/a | 0.0 | 466 | 466 |
| Starch (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.0 | 0.6 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 1 |
| Sugar (g) | 2.0 | 2.4 | 1.3 | 1.9 | 0.7 | 3.2 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | n/a | 0.0 | 15 | 15 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Threonine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
| Tocopherol, alpha (mg) | 0.2 | 0.0 | 0.5 | 0.3 | 0.2 | 0.7 | n/a | 0.1 | 0.2 | 0.0 | 0.8 | 7.7 | n/a | n/a | n/a | 0.0 | 11 | 11 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | n/a | n/a | n/a | n/a | 1 | 1 |
| Tocopherol, gamma (mg) | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 3.6 | 0.4 | n/a | n/a | n/a | n/a | 5 | 5 |
| Total Fat (g) | 0.5 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 1.4 | 0.0 | 7.4 | 54.0 | 0.0 | 0.0 | n/a | 0.0 | 64 | 64 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
| Valine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 2 |
| Vitamin A, IU (IU) | 14,632.8 | 1.1 | 939.3 | 299.7 | 299.1 | 1,024.6 | n/a | 2,673.0 | 53.2 | 309.7 | 69.4 | 0.0 | 0.0 | 0.0 | n/a | 43.5 | 20,345 | 20,345 |
| Vitamin A, RAE (mcg) | 732.5 | 0.0 | 47.1 | 14.6 | 15.0 | 51.7 | n/a | 133.6 | 2.6 | 15.5 | 20.7 | 0.0 | 0.0 | 0.0 | n/a | 2.2 | 1,035 | 1,035 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2.0 | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 2 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
| Vitamin C (mg) | 6.7 | 4.1 | 38.3 | 65.1 | 5.6 | 16.9 | n/a | 0.9 | 0.1 | 4.9 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.6 | 143 | 143 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 242.5 | 0.0 | n/a | n/a | n/a | 0.0 | 243 | 243 |
| Water (g) | 158.9 | 49.9 | 27.7 | 76.1 | 26.9 | 116.3 | n/a | 14.1 | 10.6 | 3.2 | 53.9 | 0.0 | 14.1 | 12.2 | n/a | 0.9 | 565 | 565 |
| Zinc (mg) | 0.4 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 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.