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.
|
500 g (500g) butternut pumpkin |
3 tablespoons (41g) olive oil |
1 tablespoon (8g) cinnamon |
1 tablespoon (8g) garlic |
1 (119g) red capsicums |
250 g (250g) feta cheese |
1 (110g) red onions |
1/4 cup (11g) fresh basil |
1/2 cup (30g) fresh parsley |
1/2 cup (65g) pumpkin seeds |
1/2 cup (108g) olive oil |
1 tablespoon (16g) balsamic vinegar |
1 tablespoon (21g) honey |
1/4 cup (0g) white wine vinegar |
1 tablespoon (15g) whole grain mustard |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.1 | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 1.2 | 0.1 | 0.0 | 0.0 | 3.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
| Ash (g) | 4.0 | 0.0 | 0.3 | 0.1 | 0.6 | 13.0 | 0.4 | 0.2 | 0.7 | 3.1 | 0.0 | 0.1 | 0.0 | n/a | 0.5 | n/a | 23 | 4 |
| Aspartic acid (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.3 | 1.9 | 0.1 | 0.0 | 0.1 | 1.9 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 5 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 240.0 | 0.4 | 78.2 | 15.1 | 8.3 | 1,232.6 | 25.3 | 19.1 | 41.4 | 29.7 | 1.1 | 4.3 | 1.3 | n/a | 8.7 | n/a | 1,705 | 284 |
| Calories | 225.0 | 358.0 | 19.3 | 12.5 | 36.9 | 660.0 | 44.0 | 2.5 | 10.8 | 360.6 | 954.7 | 14.1 | 63.8 | n/a | 10.1 | n/a | 2,772 | 462 |
| Calories (kj) | 940.0 | 1,498.1 | 80.7 | 52.1 | 153.5 | 2,757.6 | 182.6 | 10.2 | 45.3 | 1,508.7 | 3,994.9 | 59.0 | 267.1 | n/a | 41.7 | n/a | 11,592 | 1,932 |
| Carbohydrates (g) | 58.4 | 0.0 | 6.3 | 2.8 | 7.2 | 10.2 | 10.3 | 0.3 | 1.9 | 6.9 | 0.0 | 2.7 | 17.3 | n/a | 0.8 | n/a | 125 | 21 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 222.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 223 | 37 |
| Copper (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 10.0 | 0.0 | 4.1 | 0.2 | 2.5 | 0.0 | 1.9 | 0.2 | 1.0 | 3.9 | 0.0 | n/a | 0.0 | n/a | 0.5 | n/a | 24 | 4 |
| Folate (mcg) | 135.0 | 0.0 | 0.5 | 0.3 | 54.7 | 80.0 | 20.9 | 7.4 | 45.6 | 37.4 | 0.0 | n/a | 0.4 | n/a | 1.1 | n/a | 383 | 64 |
| Folate, DFE (mcg) | 135.0 | 0.0 | 0.5 | 0.3 | 54.7 | 80.0 | 20.9 | 7.4 | 45.6 | 37.4 | 0.0 | n/a | 0.4 | n/a | 1.1 | n/a | 383 | 64 |
| Folate, food (mcg) | 135.0 | 0.0 | 0.5 | 0.3 | 54.7 | 80.0 | 20.9 | 7.4 | 45.6 | 37.4 | 0.0 | n/a | 0.4 | n/a | 1.1 | n/a | 383 | 64 |
| 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 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Fructose (g) | 4.9 | n/a | 0.1 | n/a | 2.7 | n/a | 1.4 | 0.0 | n/a | 0.1 | n/a | 1.2 | 8.6 | n/a | 0.0 | n/a | 19 | 3 |
| Galactose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.7 | n/a | 0.0 | n/a | 1 | 0 |
| Glucose (dextrose) (g) | 4.9 | n/a | 0.1 | n/a | 2.3 | n/a | 2.2 | 0.0 | n/a | 0.1 | n/a | 1.2 | 7.5 | n/a | 0.1 | n/a | 18 | 3 |
| Glutamic acid (g) | 0.9 | 0.0 | 0.0 | 0.1 | 0.3 | 6.1 | 0.3 | 0.0 | 0.1 | 4.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 12 | 2 |
| Glycine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2 | 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 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 3.5 | 0.2 | 0.6 | 0.1 | 0.5 | 1.6 | 0.2 | 0.3 | 1.9 | 5.7 | 0.6 | 0.1 | 0.1 | n/a | 0.2 | n/a | 16 | 3 |
| Isoleucine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
| Lactose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 3.5 | 0.0 | 0.0 | 0.1 | 1.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 6 | 1 |
| Lysine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
| Magnesium (mg) | 170.0 | 0.0 | 4.7 | 2.1 | 14.3 | 47.5 | 11.0 | 6.9 | 15.0 | 381.8 | 0.0 | 1.9 | 0.4 | n/a | 7.4 | n/a | 663 | 111 |
| Maltose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 1.0 | 0.0 | 1.4 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 2.9 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 6 | 1 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 29.5 | 0.0 | 0.0 | 0.0 | 11.6 | 0.0 | 0.0 | 0.1 | 10.5 | 78.8 | n/a | 0.0 | n/a | 0.4 | n/a | 131 | 22 |
| Niacin (mg) | 6.0 | 0.0 | 0.1 | 0.1 | 1.2 | 2.5 | 0.1 | 0.1 | 0.4 | 3.2 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 14 | 2 |
| Pantothenic acid (mg) | 2.0 | 0.0 | 0.0 | 0.0 | 0.4 | 2.4 | 0.1 | 0.0 | 0.1 | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 6 | 1 |
| Phenylalanine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 1.7 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
| Phosphorus (mg) | 165.0 | 0.0 | 5.0 | 12.8 | 30.9 | 842.5 | 31.9 | 6.1 | 17.4 | 795.3 | 0.0 | 3.0 | 0.8 | n/a | 15.9 | n/a | 1,927 | 321 |
| Phytosterols | n/a | 89.5 | 2.0 | n/a | n/a | n/a | 16.5 | n/a | 1.5 | n/a | 238.7 | n/a | n/a | n/a | n/a | n/a | 348 | 58 |
| Polyunsaturated Fat (g) | 0.2 | 4.3 | 0.0 | 0.0 | 0.1 | 1.5 | 0.0 | 0.0 | 0.0 | 13.5 | 11.4 | n/a | 0.0 | n/a | 0.1 | n/a | 31 | 5 |
| Potassium (mg) | 1,760.0 | 0.4 | 33.6 | 33.5 | 251.1 | 155.0 | 160.6 | 31.9 | 166.2 | 521.8 | 1.1 | 17.9 | 10.9 | n/a | 20.7 | n/a | 3,165 | 527 |
| Proline (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 3.4 | 0.0 | 0.0 | 0.1 | 0.8 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 5 | 1 |
| Protein (g) | 5.0 | 0.0 | 0.3 | 0.5 | 1.2 | 35.5 | 1.2 | 0.3 | 0.9 | 19.5 | 0.0 | 0.1 | 0.1 | n/a | 0.7 | n/a | 65 | 11 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 312.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 313 | 52 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 2.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3 | 0 |
| Saturated Fat (g) | 0.1 | 5.6 | 0.0 | 0.0 | 0.0 | 37.4 | 0.0 | 0.0 | 0.0 | 5.6 | 14.9 | 0.0 | 0.0 | n/a | 0.0 | n/a | 64 | 11 |
| Selenium (mcg) | 2.5 | 0.0 | 0.2 | 1.2 | 0.1 | 37.5 | 0.6 | 0.0 | 0.0 | 6.1 | 0.0 | n/a | 0.2 | n/a | 4.9 | n/a | 53 | 9 |
| Serine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 2.9 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
| Sodium (mg) | 20.0 | 0.8 | 0.8 | 1.4 | 4.8 | 2,790.1 | 4.4 | 0.4 | 16.8 | 4.5 | 2.2 | 3.7 | 0.8 | n/a | 170.3 | n/a | 3,021 | 503 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.9 | n/a | n/a | n/a | n/a | 0.1 | n/a | 1 | 0 |
| Sucrose (g) | 1.1 | n/a | 0.0 | n/a | 0.0 | n/a | 1.1 | 0.0 | n/a | 0.7 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 3 | 1 |
| Sugar (g) | 11.0 | 0.0 | 0.2 | 0.1 | 5.0 | 10.2 | 4.7 | 0.0 | 0.3 | 0.9 | 0.0 | 2.4 | 17.2 | n/a | 0.1 | n/a | 52 | 9 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 1 | 0 |
| Threonine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 7.2 | 5.8 | 0.2 | 0.0 | 1.9 | 0.5 | 0.0 | 0.1 | 0.2 | 1.4 | 15.5 | n/a | 0.0 | n/a | 0.1 | n/a | 33 | 5 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.3 | 0.8 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.2 | 22.6 | 0.9 | n/a | n/a | n/a | 0.3 | n/a | 25 | 4 |
| Total Fat (g) | 0.5 | 40.5 | 0.1 | 0.0 | 0.4 | 53.2 | 0.1 | 0.1 | 0.2 | 31.6 | 108.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | 235 | 39 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3 | 0 |
| Valine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | 0.0 | 0.0 | 0.1 | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 53,150.0 | 0.0 | 23.0 | 0.8 | 3,725.9 | 1,055.1 | 2.2 | 570.3 | 2,527.2 | 10.3 | 0.0 | 0.0 | 0.0 | n/a | 10.7 | n/a | 61,075 | 10,179 |
| Vitamin A, RAE (mcg) | 2,660.0 | 0.0 | 1.2 | 0.0 | 186.8 | 312.5 | 0.0 | 28.5 | 126.3 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | 3,317 | 553 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
| Vitamin B-6 (mg) | 0.8 | 0.0 | 0.0 | 0.1 | 0.3 | 1.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3 | 0 |
| Vitamin C (mg) | 105.0 | 0.0 | 0.3 | 2.6 | 152.0 | 0.0 | 8.1 | 1.9 | 39.9 | 1.2 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | n/a | 311 | 52 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 40.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 40 | 7 |
| Water (g) | 432.0 | 0.0 | 0.8 | 4.9 | 109.7 | 138.1 | 98.0 | 10.0 | 26.3 | 3.4 | 0.0 | 12.2 | 3.6 | n/a | 12.4 | n/a | 851 | 142 |
| Zinc (mg) | 0.7 | 0.0 | 0.1 | 0.1 | 0.3 | 7.2 | 0.2 | 0.1 | 0.3 | 5.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 14 | 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.