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.
2 large (100g) eggs |
4 slices (112g) whole wheat bread |
8 tablespoons (108g) extra virgin olive oil |
6 ounces (171g) marinated artichoke hearts |
6 1/2 ounces (184g) tuna |
1 cup (240g) canned chick-peas |
1 small (118g) summer squash |
1 small (118g) zucchini |
1 medium (119g) red bell peppers |
1/2 head (313g) romaine lettuce |
4 (16g) anchovy fillets |
6 (18g) sun-dried tomatoes packed in oil |
6 sprigs (6g) fresh parsley |
2 tablespoons (29g) fresh lemon juice |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) fresh ground pepper |
8 (35g) oil-cured black olives |
Total | 1 serving | |
Alanine (g) | 0.7 | 0.2 | 0.0 | n/a | 2.6 | 0.5 | 0.1 | 0.1 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 5 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.8 | n/a | 0.0 | n/a | 2.6 | 1.1 | 0.1 | 0.1 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 5 | 1 |
Ash (g) | 1.1 | 4.3 | 0.0 | 1.3 | 2.2 | 3.9 | 0.7 | 0.7 | 0.6 | 1.8 | 1.8 | 0.7 | 0.1 | 0.1 | 1.5 | 0.0 | 0.8 | 21 | 5 |
Aspartic acid (g) | 1.3 | 0.3 | 0.0 | n/a | 4.4 | 1.4 | 0.2 | 0.2 | 0.3 | 0.4 | 0.5 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 9 | 2 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 56.0 | 119.8 | 1.1 | 36.0 | 14.7 | 76.8 | 17.7 | 18.9 | 8.3 | 103.3 | 37.1 | 8.5 | 8.3 | 1.8 | 0.4 | 2.5 | 31.0 | 542 | 136 |
Calories | 143.0 | 276.6 | 954.7 | 90.9 | 265.2 | 285.6 | 18.9 | 20.1 | 36.9 | 53.2 | 33.6 | 38.3 | 2.2 | 6.5 | 0.0 | 1.4 | 40.5 | 2,268 | 567 |
Calories (kj) | 599.0 | 1,158.1 | 3,994.9 | 377.1 | 1,108.7 | 1,192.8 | 81.4 | 82.6 | 153.5 | 225.4 | 140.6 | 160.4 | 9.1 | 26.8 | 0.0 | 6.0 | 169.3 | 9,486 | 2,371 |
Carbohydrates (g) | 0.7 | 46.2 | 0.0 | 20.5 | 0.0 | 54.3 | 4.0 | 3.7 | 7.2 | 10.3 | 0.0 | 4.2 | 0.4 | 2.0 | 0.0 | 0.4 | 2.2 | 156 | 39 |
Cholesterol (mg) | 372.0 | 0.0 | 0.0 | 0.0 | 70.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 13.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 456 | 114 |
Copper (mg) | 0.1 | 0.4 | 0.0 | 0.2 | 0.2 | 0.4 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
Cystine (g) | 0.3 | 0.2 | 0.0 | n/a | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 0.0 | 7.6 | 0.0 | 14.7 | 0.0 | 10.6 | 1.3 | 1.2 | 2.5 | 6.6 | 0.0 | 1.0 | 0.2 | 0.1 | 0.0 | 0.1 | 1.1 | 47 | 12 |
Folate (mcg) | 47.0 | 56.0 | 0.0 | 152.6 | 3.7 | 160.8 | 34.2 | 28.3 | 54.7 | 425.7 | 2.1 | 4.1 | 9.1 | 5.9 | 0.0 | 0.1 | 0.0 | 984 | 246 |
Folate, DFE (mcg) | 47.0 | 56.0 | 0.0 | 152.6 | 3.7 | 160.8 | 34.2 | 28.3 | 54.7 | 425.7 | 2.1 | 4.1 | 9.1 | 5.9 | 0.0 | 0.1 | 0.0 | 984 | 246 |
Folate, food (mcg) | 47.0 | 56.0 | 0.0 | 152.6 | 3.7 | 160.8 | 34.2 | 28.3 | 54.7 | 425.7 | 2.1 | 4.1 | 9.1 | 5.9 | 0.0 | 0.1 | 0.0 | 984 | 246 |
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 (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1.1 | 1.6 | 2.7 | 2.5 | n/a | n/a | n/a | 0.3 | n/a | 0.0 | n/a | 8 | 2 |
Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.4 | n/a | n/a | 0.4 | n/a | n/a | 0.9 | 1.3 | 2.3 | 1.2 | n/a | n/a | n/a | 0.3 | n/a | 0.0 | n/a | 7 | 2 |
Glutamic acid (g) | 1.7 | 2.1 | 0.0 | n/a | 6.4 | 2.1 | 0.1 | 0.2 | 0.3 | 0.6 | 0.7 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 14 | 4 |
Glycine (g) | 0.4 | 0.3 | 0.0 | n/a | 2.1 | 0.5 | 0.1 | 0.1 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
Histidine (g) | 0.3 | 0.2 | 0.0 | n/a | 1.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Hydroxyproline | 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 | n/a | 0.0 | n/a | 0 | 0 |
Iron (mg) | 1.8 | 2.7 | 0.6 | 1.0 | 1.9 | 3.2 | 0.4 | 0.4 | 0.5 | 3.0 | 0.7 | 0.5 | 0.4 | 0.0 | 0.0 | 0.1 | 1.2 | 18 | 5 |
Isoleucine (g) | 0.7 | 0.2 | 0.0 | n/a | 2.0 | 0.5 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 1.1 | 0.5 | 0.0 | n/a | 3.5 | 0.8 | 0.1 | 0.1 | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 7 | 2 |
Lysine (g) | 0.9 | 0.2 | 0.0 | n/a | 3.9 | 0.8 | 0.1 | 0.1 | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 7 | 2 |
Magnesium (mg) | 12.0 | 91.8 | 0.0 | 72.0 | 92.1 | 69.6 | 20.1 | 21.2 | 14.3 | 43.8 | 11.0 | 14.6 | 3.0 | 1.8 | 0.0 | 1.0 | 1.4 | 470 | 117 |
Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 2.4 | 0.0 | 0.4 | 0.0 | 1.4 | 0.2 | 0.2 | 0.1 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 6 | 1 |
Methionine (g) | 0.4 | 0.1 | 0.0 | n/a | 1.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Monounsaturated Fat (g) | 3.7 | 1.8 | 78.8 | 0.0 | 2.9 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | 93 | 23 |
Niacin (mg) | 0.1 | 5.3 | 0.0 | 1.9 | 15.9 | 0.3 | 0.6 | 0.5 | 1.2 | 1.0 | 3.2 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 31 | 8 |
Pantothenic acid (mg) | 1.5 | 0.8 | 0.0 | 0.4 | 1.9 | 0.7 | 0.2 | 0.2 | 0.4 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 2 |
Phenylalanine (g) | 0.7 | 0.3 | 0.0 | n/a | 1.7 | 0.6 | 0.0 | 0.1 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
Phosphorus (mg) | 198.0 | 226.2 | 0.0 | 125.1 | 467.8 | 216.0 | 44.8 | 44.8 | 30.9 | 93.9 | 40.3 | 25.0 | 3.5 | 2.4 | 0.0 | 0.9 | 1.1 | 1,521 | 380 |
Phytosterols | n/a | n/a | 238.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.0 | 0.5 | n/a | 240 | 60 |
Polyunsaturated Fat (g) | 1.9 | 0.7 | 11.4 | 0.2 | 2.6 | 1.2 | 0.1 | 0.1 | 0.1 | 0.5 | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 20 | 5 |
Potassium (mg) | 138.0 | 277.8 | 1.1 | 490.3 | 464.1 | 412.8 | 309.2 | 308.0 | 251.1 | 773.1 | 87.0 | 281.7 | 33.2 | 30.4 | 0.1 | 7.6 | 2.8 | 3,868 | 967 |
Proline (g) | 0.5 | 0.7 | 0.0 | n/a | 1.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
Protein (g) | 12.6 | 14.5 | 0.0 | 5.0 | 43.0 | 11.9 | 1.4 | 1.4 | 1.2 | 3.8 | 4.6 | 0.9 | 0.2 | 0.1 | 0.0 | 0.1 | 0.3 | 101 | 25 |
Retinol (mcg) | 160.0 | 0.0 | 0.0 | 0.0 | 1,206.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,368 | 342 |
Riboflavin (mg) | 0.5 | 0.2 | 0.0 | 0.2 | 0.5 | 0.1 | 0.2 | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
Saturated Fat (g) | 3.1 | 0.8 | 14.9 | 0.1 | 2.3 | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 23 | 6 |
Selenium (mcg) | 30.7 | 45.1 | 0.0 | 0.3 | 67.2 | 6.7 | 0.2 | 0.2 | 0.1 | 1.3 | 10.9 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 164 | 41 |
Serine (g) | 1.0 | 0.3 | 0.0 | n/a | 1.8 | 0.6 | 0.1 | 0.1 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
Sodium (mg) | 142.0 | 528.6 | 2.2 | 102.9 | 71.8 | 717.6 | 2.4 | 9.4 | 4.8 | 25.0 | 586.9 | 47.9 | 3.4 | 0.3 | 581.4 | 0.1 | 258.7 | 3,085 | 771 |
Starch | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Sucrose (g) | 0.0 | n/a | n/a | 1.3 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 1 | 0 |
Sugar (g) | 0.4 | 6.2 | 0.0 | 1.7 | 0.0 | n/a | 2.6 | 3.0 | 5.0 | 3.7 | 0.0 | n/a | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 23 | 6 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.4 | 0.0 | 0.1 | 0.4 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.6 | 0.2 | 0.0 | n/a | 1.9 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
Tocopherol, alpha (mg) | 1.1 | 0.6 | 15.5 | 0.3 | 1.8 | n/a | 0.1 | 0.1 | 1.9 | 0.4 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 23 | 6 |
Tocopherol, beta (mg) | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 0.5 | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | 0.2 | 1.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 3 | 1 |
Total Fat (g) | 9.5 | 3.8 | 108.0 | 0.6 | 9.0 | 2.7 | 0.2 | 0.4 | 0.4 | 0.9 | 1.6 | 2.5 | 0.0 | 0.1 | 0.0 | 0.0 | 3.8 | 143 | 36 |
Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.2 | 0.1 | 0.0 | n/a | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 0.5 | 0.2 | 0.0 | n/a | 1.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
Valine (g) | 0.9 | 0.3 | 0.0 | n/a | 2.2 | 0.5 | 0.1 | 0.1 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
Vitamin A, IU (IU) | 540.0 | 3.4 | 0.0 | 22.3 | 4,020.4 | 50.4 | 236.0 | 236.0 | 3,725.9 | 27,262.3 | 6.4 | 231.5 | 505.4 | 1.8 | 0.0 | 3.1 | 141.9 | 36,987 | 9,247 |
Vitamin A, RAE (mcg) | 160.0 | 0.0 | 0.0 | 1.7 | 1,206.3 | 2.4 | 11.8 | 11.8 | 186.8 | 1,364.7 | 1.9 | 11.5 | 25.3 | 0.0 | 0.0 | 0.2 | 7.0 | 2,991 | 748 |
Vitamin B-12 (mcg) | 0.9 | 0.0 | 0.0 | 0.0 | 17.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 18 | 5 |
Vitamin B-6 (mg) | 0.2 | 0.2 | 0.0 | 0.1 | 0.8 | 1.1 | 0.3 | 0.2 | 0.3 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 12.7 | 0.0 | 9.1 | 20.1 | 21.1 | 152.0 | 12.5 | 0.0 | 18.3 | 8.0 | 11.4 | 0.0 | 0.0 | 0.3 | 266 | 66 |
Vitamin D (IU) | 82.0 | 0.0 | 0.0 | 0.0 | 418.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 511 | 128 |
Water (g) | 76.2 | 43.2 | 0.0 | 144.1 | 125.4 | 167.3 | 111.7 | 111.9 | 109.7 | 296.1 | 8.0 | 9.7 | 5.3 | 27.2 | 0.0 | 0.1 | 28.2 | 1,264 | 316 |
Zinc (mg) | 1.3 | 2.0 | 0.0 | 0.7 | 1.1 | 2.5 | 0.3 | 0.4 | 0.3 | 0.7 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 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.