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 tablespoon (14g) olive oil |
2 (40g) shallots |
2 (6g) garlic cloves |
1 1/2 cups (278g) long grain brown rice |
3 ounces (85g) cremini mushrooms |
1/2 cup (27g) sun-dried tomatoes |
1/2 cup (67g) kalamata olives |
13 3/4 ounces (390g) water-packed artichoke hearts |
2 1/2 cups (593g) water |
2 (0g) vegetable bouillon cubes |
1 teaspoon (0g) italian seasoning |
1/2 teaspoon (1g) ground black pepper |
1/4 teaspoon (0g) crushed red pepper flakes |
1 cup (0g) asiago cheese |
2 cups (60g) spinach |
1/4 cup (15g) fresh parsley |
2 tablespoons (5g) fresh basil |
2 (134g) key limes |
1 to taste (150g) feta cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 1.3 | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.0 | 1.7 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Ash (g) | 0.0 | 0.3 | 0.1 | 4.2 | 0.8 | 3.4 | 1.5 | 2.9 | 0.6 | n/a | n/a | 0.1 | 0.0 | n/a | 1.0 | 0.3 | 0.1 | 0.4 | n/a | 16 | 2 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 2.1 | 0.2 | 0.5 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
| Beta-sitosterol | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.1 | 14.8 | 10.9 | 63.8 | 15.3 | 29.7 | 59.1 | 81.9 | 17.8 | n/a | n/a | 5.1 | 0.1 | n/a | 59.4 | 20.7 | 9.4 | 44.2 | n/a | 432 | 54 |
| Calories | 119.3 | 28.8 | 8.9 | 1,026.8 | 18.7 | 69.7 | 77.3 | 206.6 | 0.0 | n/a | n/a | 2.9 | 0.6 | n/a | 13.8 | 5.4 | 1.2 | 40.2 | n/a | 1,620 | 203 |
| Calories (kj) | 499.4 | 120.8 | 37.4 | 4,295.7 | 79.9 | 291.3 | 323.2 | 857.6 | 0.0 | n/a | n/a | 12.1 | 2.6 | n/a | 58.2 | 22.7 | 5.0 | 168.8 | n/a | 6,775 | 847 |
| Campesterol | n/a | n/a | n/a | n/a | 1.7 | 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 | n/a | 2 | 0 |
| Carbohydrates (g) | 0.0 | 6.7 | 2.0 | 214.3 | 3.7 | 15.1 | 4.2 | 46.6 | 0.0 | n/a | n/a | 0.7 | 0.1 | n/a | 2.2 | 0.9 | 0.1 | 14.1 | n/a | 311 | 39 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.8 | 0.4 | 0.4 | 0.2 | 0.5 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 3 | 0 |
| Cystine (g) | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 0.0 | n/a | 0.1 | 9.7 | 0.5 | 3.3 | 2.2 | 33.5 | 0.0 | n/a | n/a | 0.3 | 0.1 | n/a | 1.3 | 0.5 | 0.1 | 3.8 | n/a | 55 | 7 |
| Folate (mcg) | 0.0 | 13.6 | 0.2 | 55.5 | 21.3 | 18.4 | 0.0 | 347.0 | 0.0 | n/a | n/a | 0.2 | 0.1 | n/a | 116.4 | 22.8 | 3.6 | 10.7 | n/a | 610 | 76 |
| Folate, DFE (mcg) | 0.0 | 13.6 | 0.2 | 55.5 | 21.3 | 18.4 | 0.0 | 347.0 | 0.0 | n/a | n/a | 0.2 | 0.1 | n/a | 116.4 | 22.8 | 3.6 | 10.7 | n/a | 610 | 76 |
| Folate, food (mcg) | 0.0 | 13.6 | 0.2 | 55.5 | 21.3 | 18.4 | 0.0 | 347.0 | 0.0 | n/a | n/a | 0.2 | 0.1 | n/a | 116.4 | 22.8 | 3.6 | 10.7 | n/a | 610 | 76 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 0.0 | 0.2 | 0.0 | 4.5 | 0.4 | 1.4 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | n/a | 7 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Hydroxyproline | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.5 | 0.1 | 4.1 | 0.3 | 2.5 | 2.2 | 2.4 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 1.6 | 0.9 | 0.2 | 0.8 | n/a | 16 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.0 | 1.8 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 0.8 | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Magnesium (mg) | 0.0 | 8.4 | 1.5 | 396.8 | 7.7 | 52.4 | 2.7 | 163.7 | 5.9 | n/a | n/a | 2.0 | 0.2 | n/a | 47.4 | 7.5 | 3.4 | 8.0 | n/a | 708 | 88 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.1 | 10.4 | 0.1 | 0.5 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.5 | 0.0 | 0.1 | 0.0 | n/a | 13 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 2.9 | 0.0 | 0.1 | 5.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 18 | 2 |
| Niacin (mg) | 0.0 | 0.1 | 0.0 | 14.1 | 3.2 | 2.4 | 0.0 | 4.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.0 | 0.3 | n/a | 25 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 4.1 | 1.3 | 0.6 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 7 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Phosphorus (mg) | 0.0 | 24.0 | 9.2 | 924.1 | 102.1 | 96.1 | 2.0 | 284.6 | 0.0 | n/a | n/a | 1.8 | 0.3 | n/a | 29.4 | 8.7 | 3.0 | 24.1 | n/a | 1,509 | 189 |
| Phytosterols (mg) | 29.8 | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | 5.4 | 0.8 | n/a | n/a | n/a | 39 | 5 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 2.9 | 0.0 | 0.3 | 0.6 | 0.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 6 | 1 |
| Potassium (mg) | 0.1 | 133.6 | 24.1 | 618.8 | 381.0 | 925.3 | 5.4 | 1,114.9 | 5.9 | n/a | n/a | 15.3 | 3.6 | n/a | 334.8 | 83.1 | 15.6 | 136.7 | n/a | 3,798 | 475 |
| Proline (g) | 0.0 | 0.1 | 0.0 | 1.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Protein (g) | 0.0 | 1.0 | 0.4 | 22.0 | 2.1 | 3.8 | 0.6 | 11.3 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 1.7 | 0.4 | 0.2 | 0.9 | n/a | 45 | 6 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.4 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 1.9 | 0.0 | 0.0 | 1.6 | 0.0 | 0.1 | 1.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Selenium (mcg) | 0.0 | 0.5 | 0.9 | 64.9 | 22.1 | 1.5 | 0.6 | 0.8 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.5 | n/a | 92 | 12 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Sodium (mg) | 0.3 | 4.8 | 1.0 | 19.4 | 5.1 | 565.7 | 493.9 | 233.9 | 17.8 | n/a | n/a | 0.2 | 0.2 | n/a | 47.4 | 8.4 | 0.2 | 2.7 | n/a | 1,401 | 175 |
| Starch | 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 | n/a | n/a | 0 | 0 |
| Stigmasterol | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 2.4 | n/a | n/a | n/a | 2.8 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Sugar (g) | 0.0 | n/a | 0.1 | 2.4 | 1.5 | 10.1 | 0.0 | 3.9 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.3 | 0.1 | 0.0 | 2.3 | n/a | 21 | 3 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 1.9 | n/a | 0.0 | 3.3 | 0.0 | 0.0 | 1.1 | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1.2 | 0.1 | 0.0 | 0.3 | n/a | 9 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Total Fat (g) | 13.5 | 0.0 | 0.0 | 8.1 | 0.1 | 0.8 | 7.2 | 1.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.3 | n/a | 32 | 4 |
| 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 | 0.0 | n/a | n/a | n/a | n/a | 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 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 476.0 | 0.5 | 0.0 | 0.0 | 236.0 | 270.8 | 50.7 | 0.0 | n/a | n/a | 6.3 | 51.0 | n/a | 5,626.2 | 1,263.6 | 279.6 | 67.0 | n/a | 8,328 | 1,041 |
| Vitamin A, RAE (mcg) | 0.0 | 24.0 | 0.0 | 0.0 | n/a | 11.9 | 13.4 | 3.9 | 0.0 | n/a | n/a | 0.3 | 2.6 | n/a | 281.4 | 63.2 | 14.0 | 2.7 | n/a | 417 | 52 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 1.4 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 3.2 | 1.9 | 0.0 | 0.0 | 10.6 | 0.6 | 28.8 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 16.9 | 20.0 | 1.0 | 39.0 | n/a | 122 | 15 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
| Water (g) | 0.0 | 31.9 | 3.5 | 28.8 | 78.3 | 3.9 | 53.8 | 327.8 | 591.9 | n/a | n/a | 0.1 | 0.0 | n/a | 54.8 | 13.2 | 4.9 | 118.3 | n/a | 1,311 | 164 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | 5.6 | 0.9 | 0.5 | 0.1 | 1.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.2 | 0.0 | 0.1 | n/a | 10 | 1 |
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