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.
|
1/4 cup (55g) coconut oil |
1 lb (455g) fresh asparagus |
2 (392g) zucchini |
1 medium (548g) eggplants |
3 (357g) bell peppers |
2 (220g) red onions |
5 ounces (0g) mixed greens |
1/2 cup (0g) goat cheese |
1/2 cup (70g) sunflower seeds |
1/4 cup (25g) parmesan cheese |
1/4 cup (54g) extra virgin olive oil |
5 (15g) garlic cloves |
2 tablespoons (32g) balsamic vinegar |
1 to taste (0g) salt & fresh ground pepper |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.5 | 0.2 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.8 | 0.3 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.4 | 0.2 | 0.3 | 0.1 | 0.2 | n/a | n/a | 1.7 | 0.4 | 0.0 | 0.1 | n/a | n/a | 3 | 1 |
| Ash (g) | 0.0 | 2.6 | 2.3 | 3.8 | 1.5 | 0.8 | n/a | n/a | 2.1 | 2.0 | 0.0 | 0.2 | 0.1 | n/a | 16 | 4 |
| Aspartic acid (g) | 0.0 | 2.3 | 0.6 | 0.9 | 0.7 | 0.2 | n/a | n/a | 1.7 | 0.7 | 0.0 | 0.1 | n/a | n/a | 7 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.0 | 109.2 | 62.7 | 49.3 | 35.7 | 50.6 | n/a | n/a | 54.6 | 277.3 | 0.5 | 27.2 | 8.6 | n/a | 676 | 169 |
| Calories | 469.8 | 91.0 | 66.6 | 131.5 | 71.4 | 88.0 | n/a | n/a | 408.8 | 107.8 | 477.4 | 22.4 | 28.2 | n/a | 1,963 | 491 |
| Calories (kj) | 1,965.8 | 386.8 | 274.4 | 559.0 | 299.9 | 365.2 | n/a | n/a | 1,711.5 | 451.3 | 1,997.5 | 93.5 | 118.1 | n/a | 8,223 | 2,056 |
| Carbohydrates (g) | 0.0 | 17.7 | 12.2 | 31.2 | 16.6 | 20.5 | n/a | n/a | 14.0 | 1.0 | 0.0 | 5.0 | 5.4 | n/a | 124 | 31 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 22.0 | 0.0 | 0.0 | n/a | n/a | 22 | 6 |
| Copper (mg) | 0.0 | 0.9 | 0.2 | 0.4 | 0.2 | 0.1 | n/a | n/a | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Cystine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 9.6 | 3.9 | 18.6 | 6.1 | 3.7 | n/a | n/a | 6.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 48 | 12 |
| Folate (mcg) | 0.0 | 236.6 | 94.1 | 120.6 | 35.7 | 41.8 | n/a | n/a | 158.9 | 2.5 | 0.0 | 0.5 | n/a | n/a | 691 | 173 |
| Folate, DFE (mcg) | 0.0 | 236.6 | 94.1 | 120.6 | 35.7 | 41.8 | n/a | n/a | 158.9 | 2.5 | 0.0 | 0.5 | n/a | n/a | 691 | 173 |
| Folate, food (mcg) | 0.0 | 236.6 | 94.1 | 120.6 | 35.7 | 41.8 | n/a | n/a | 158.9 | 2.5 | 0.0 | 0.5 | n/a | n/a | 691 | 173 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | 4.6 | 5.4 | n/a | 4.0 | 2.8 | n/a | n/a | n/a | 0.0 | n/a | n/a | 2.4 | n/a | 19 | 5 |
| Galactose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.0 | 4.2 | n/a | 4.1 | 4.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 2.4 | n/a | 18 | 5 |
| Glutamic acid (g) | 0.0 | 1.1 | 0.5 | 1.0 | 0.7 | 0.6 | n/a | n/a | 3.9 | 2.2 | 0.0 | 0.1 | n/a | n/a | 10 | 3 |
| Glycine (g) | 0.0 | 0.4 | 0.2 | 0.2 | 0.1 | 0.1 | n/a | n/a | 1.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Histidine (g) | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.3 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Iron (mg) | 0.0 | 9.7 | 1.5 | 1.3 | 1.2 | 0.5 | n/a | n/a | 3.7 | 0.2 | 0.3 | 0.3 | 0.2 | n/a | 19 | 5 |
| Isoleucine (g) | 0.0 | 0.3 | 0.2 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.8 | 0.5 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Lactose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.6 | 0.3 | 0.4 | 0.1 | 0.1 | n/a | n/a | 1.2 | 0.9 | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Lysine (g) | 0.0 | 0.5 | 0.3 | 0.3 | 0.1 | 0.1 | n/a | n/a | 0.7 | 0.7 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Magnesium (mg) | 0.0 | 63.7 | 70.6 | 76.7 | 35.7 | 22.0 | n/a | n/a | 227.5 | 9.5 | 0.0 | 3.8 | 3.8 | n/a | 513 | 128 |
| Maltose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.7 | 0.7 | 1.4 | 0.4 | 0.3 | n/a | n/a | 1.4 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 5 | 1 |
| Methionine (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.3 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 3.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 13.0 | 2.1 | 39.4 | 0.0 | n/a | n/a | 58 | 14 |
| Niacin (mg) | 0.0 | 4.4 | 1.8 | 3.6 | 1.7 | 0.3 | n/a | n/a | 5.8 | 0.0 | 0.0 | 0.1 | n/a | n/a | 18 | 4 |
| Pantothenic acid (mg) | 0.0 | 1.2 | 0.8 | 1.5 | 0.4 | 0.3 | n/a | n/a | 0.8 | 0.1 | 0.0 | 0.1 | n/a | n/a | 5 | 1 |
| Phenylalanine (g) | 0.0 | 0.3 | 0.2 | 0.2 | 0.3 | 0.1 | n/a | n/a | 0.8 | 0.5 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Phosphorus (mg) | 0.0 | 236.6 | 149.0 | 137.0 | 71.4 | 63.8 | n/a | n/a | 462.0 | 182.3 | 0.0 | 23.0 | 6.1 | n/a | 1,331 | 333 |
| Phytosterols (mg) | 46.9 | 109.2 | n/a | 38.4 | 32.1 | 33.0 | n/a | n/a | 373.8 | n/a | 119.3 | n/a | n/a | n/a | 753 | 188 |
| Polyunsaturated Fat (g) | 1.0 | 0.2 | 0.4 | 0.4 | 0.2 | 0.0 | n/a | n/a | 16.2 | 0.3 | 5.7 | 0.0 | n/a | n/a | 24 | 6 |
| Potassium (mg) | 0.0 | 919.1 | 1,023.1 | 1,260.4 | 624.8 | 321.2 | n/a | n/a | 451.5 | 31.3 | 0.5 | 60.2 | 35.8 | n/a | 4,728 | 1,182 |
| Proline (g) | 0.0 | 0.3 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.8 | 1.2 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Protein (g) | 0.0 | 10.0 | 4.7 | 5.5 | 3.1 | 2.4 | n/a | n/a | 14.5 | 9.6 | 0.0 | 1.0 | 0.2 | n/a | 51 | 13 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 55.8 | 0.0 | 0.0 | n/a | n/a | 56 | 14 |
| Riboflavin (mg) | 0.0 | 0.6 | 0.4 | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Saturated Fat (g) | 47.1 | 0.2 | 0.3 | 0.2 | 0.2 | 0.1 | n/a | n/a | 3.1 | 4.3 | 7.5 | 0.0 | 0.0 | n/a | 63 | 16 |
| Selenium (mcg) | 0.0 | 10.5 | 0.8 | 1.6 | 0.0 | 1.1 | n/a | n/a | 37.1 | 4.4 | 0.0 | 2.1 | n/a | n/a | 58 | 14 |
| Serine (g) | 0.0 | 0.5 | 0.2 | 0.2 | 0.2 | 0.0 | n/a | n/a | 0.8 | 0.6 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Sodium (mg) | 0.0 | 9.1 | 31.4 | 11.0 | 10.7 | 8.8 | n/a | n/a | 6.3 | 382.3 | 1.1 | 2.6 | 7.4 | n/a | 470 | 118 |
| Starch | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.0 | 0.2 | n/a | 0.4 | 2.2 | n/a | n/a | 1.8 | 0.0 | n/a | n/a | 0.0 | n/a | 6 | 1 |
| Sugar (g) | 0.0 | 8.6 | 9.8 | 12.9 | 8.6 | 9.3 | n/a | n/a | 1.8 | 0.2 | 0.0 | 0.2 | 4.8 | n/a | 56 | 14 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.7 | 0.2 | 0.2 | 0.2 | 0.1 | n/a | n/a | 1.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Threonine (g) | 0.0 | 0.4 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.6 | 0.4 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 5.1 | 0.5 | 1.6 | 1.3 | 0.0 | n/a | n/a | 24.6 | 0.1 | 7.7 | 0.0 | n/a | n/a | 41 | 10 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.8 | n/a | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.4 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 0.4 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 54.5 | 0.5 | 1.3 | 1.0 | 0.6 | 0.2 | n/a | n/a | 36.0 | 7.2 | 54.0 | 0.1 | 0.0 | n/a | 155 | 39 |
| Trans-monoenoic Fat | 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 |
| TransFatty acids | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.6 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Valine (g) | 0.0 | 0.5 | 0.2 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.9 | 0.6 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 3,439.8 | 784.0 | 148.0 | 1,320.9 | 4.4 | n/a | n/a | 35.0 | 216.3 | 0.0 | 1.4 | 0.0 | n/a | 5,950 | 1,487 |
| Vitamin A, RAE (mcg) | 0.0 | 172.9 | 39.2 | 5.5 | 64.3 | 0.0 | n/a | n/a | 2.1 | 57.3 | 0.0 | 0.0 | 0.0 | n/a | 341 | 85 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.4 | 0.6 | 0.5 | 0.8 | 0.3 | n/a | n/a | 0.9 | 0.0 | 0.0 | 0.2 | n/a | n/a | 4 | 1 |
| Vitamin C (mg) | 0.0 | 25.5 | 70.2 | 12.1 | 287.0 | 16.3 | n/a | n/a | 1.0 | 0.0 | 0.0 | 4.7 | 0.0 | n/a | 417 | 104 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 5.3 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Water (g) | 0.0 | 424.2 | 371.6 | 506.4 | 335.2 | 196.0 | n/a | n/a | 3.3 | 5.2 | 0.0 | 8.8 | 24.5 | n/a | 1,875 | 469 |
| Zinc (mg) | 0.0 | 2.5 | 1.3 | 0.9 | 0.5 | 0.4 | n/a | n/a | 3.5 | 1.0 | 0.0 | 0.2 | 0.0 | n/a | 10 | 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.