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Nutritional Facts: Lentil Pear and Goat Cheese Salad

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 1/2 cups (297g)
lentils
3/4 teaspoon (5g)
salt
1/2 teaspoon (1g)
pepper
1/4 cup (61g)
lime juice
2 tablespoons (42g)
honey
1/2 teaspoon (1g)
ground ginger
2 (460g)
pears
1 bunch (25g)
watercress
4 ounces (114g)
goat cheese
2 tablespoons (28g)
pecans
Total 1 serving
Alanine (g) 1.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.4 0.1 2 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
Arginine (g) 2.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.7 0.3 3 1
Ash (g) 2.5 4.5 0.1 0.2 0.1 0.0 1.5 0.3 3.3 0.4 13 3
Aspartic acid (g) 3.0 0.0 0.0 0.1 0.0 0.0 0.5 0.0 1.2 0.3 5 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 25.3 25 6
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 56.4 1.1 5.1 8.5 2.5 1.0 41.4 30.0 338.5 19.9 504 126
Calories 344.5 0.0 2.9 15.1 127.7 3.0 266.8 2.8 413.5 196.2 1,373 343
Calories (kj) 1,446.4 0.0 12.1 62.9 534.2 12.6 1,113.2 11.5 1,731.3 820.5 5,745 1,436
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.4 1 0
Carbohydrates (g) 59.8 0.0 0.7 5.1 34.6 0.6 71.1 0.3 2.9 3.9 179 45
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 89.7 0.0 90 22
Copper (mg) 0.7 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.6 0.3 2 1
Cystine (g) 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 1 0
Dietary Fiber (g) 23.5 0.0 0.3 0.2 0.1 0.1 14.3 0.1 0.0 2.7 41 10
Folate (mcg) 537.6 0.0 0.2 6.1 0.8 0.1 32.2 2.3 2.3 6.2 588 147
Folate, DFE (mcg) 537.6 0.0 0.2 6.1 0.8 0.1 32.2 2.3 2.3 6.2 588 147
Folate, food (mcg) 537.6 0.0 0.2 6.1 0.8 0.1 32.2 2.3 2.3 6.2 588 147
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
Fructose n/a n/a 0.0 0.4 17.2 0.0 28.7 n/a n/a 0.0 46 12
Galactose n/a n/a 0.0 0.0 1.3 0.0 0.0 n/a n/a n/a 1 0
Glucose (dextrose) n/a n/a 0.0 0.4 15.0 0.0 12.7 n/a n/a 0.0 28 7
Glutamic acid (g) 4.2 0.0 0.0 0.0 0.0 0.0 0.1 0.0 4.6 0.5 10 2
Glycine (g) 1.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.3 0.1 2 0
Histidine (g) 0.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.7 0.1 2 0
Hydroxyproline n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 9.9 0.0 0.1 0.1 0.2 0.2 0.8 0.1 1.8 0.7 14 3
Isoleucine (g) 1.2 0.0 0.0 0.0 0.0 0.0 0.1 0.0 1.0 0.1 2 1
Lactose n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0 0
Leucine (g) 1.9 0.0 0.0 0.0 0.0 0.0 0.1 0.0 2.1 0.2 4 1
Lysine (g) 1.9 0.0 0.0 0.0 0.0 0.0 0.1 0.0 1.8 0.1 4 1
Magnesium (mg) 106.9 0.0 2.0 4.8 0.8 1.9 32.2 5.3 32.9 34.4 221 55
Maltose n/a n/a 0.0 0.0 0.6 0.0 0.0 n/a n/a 0.0 1 0
Manganese (mg) 1.5 0.0 0.1 0.0 0.0 0.3 0.2 0.1 0.1 1.3 4 1
Methionine (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.7 0.1 1 0
Monounsaturated Fat (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.0 7.7 11.6 20 5
Niacin (mg) 3.1 0.0 0.0 0.1 0.1 0.1 0.7 0.1 1.3 0.3 6 1
Pantothenic acid (mg) 1.9 0.0 0.0 0.1 0.0 0.0 0.2 0.1 0.2 0.2 3 1
Phenylalanine (g) 1.3 0.0 0.0 0.0 0.0 0.0 0.1 0.0 1.0 0.1 3 1
Phosphorus (mg) 534.6 0.0 1.8 8.5 1.7 1.5 50.6 15.0 426.0 78.7 1,118 280
Phytosterols n/a 0.0 1.1 n/a n/a 0.7 36.8 n/a n/a 29.0 68 17
Polyunsaturated Fat (g) 0.5 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.8 6.1 8 2
Potassium (mg) 1,095.9 0.4 15.3 70.8 21.8 11.9 547.4 82.5 179.5 116.4 2,142 535
Proline (g) 1.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 3.0 0.1 4 1
Protein (g) 26.8 0.0 0.1 0.3 0.1 0.1 1.7 0.6 24.5 2.6 57 14
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 455.5 0.0 456 114
Riboflavin (mg) 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.8 0.0 1 0
Saturated Fat (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 23.4 1.8 25 6
Selenium (mcg) 8.3 0.0 0.1 0.1 0.3 0.5 0.5 0.2 4.3 1.1 15 4
Serine (g) 1.2 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.9 0.1 2 1
Sodium (mg) 5.9 1,744.1 0.2 1.2 1.7 0.2 4.6 10.3 585.0 0.0 2,353 588
Starch n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.1 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.9 1 0
Sucrose n/a n/a 0.0 0.3 0.4 0.0 3.6 n/a n/a 1.1 5 1
Sugar (g) 5.3 0.0 0.0 1.0 34.5 0.0 45.1 0.1 2.9 1.1 90 23
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.5 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.2 1 0
Threonine (g) 1.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.9 0.1 2 1
Tocopherol, alpha (mg) 0.3 0.0 0.0 0.1 0.0 0.0 0.6 0.3 0.3 0.4 2 0
Tocopherol, beta n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.1 0 0
Tocopherol, delta n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.1 0 0
Tocopherol, gamma n/a n/a 0.1 0.0 n/a 0.0 0.1 n/a n/a 6.9 7 2
Total Fat (g) 1.1 0.0 0.0 0.0 0.0 0.0 0.6 0.0 33.9 20.4 56 14
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 1 0
Tyrosine (g) 0.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.1 2 0
Valine (g) 1.3 0.0 0.0 0.0 0.0 0.0 0.1 0.0 1.7 0.1 3 1
Vitamin A, IU (IU) 23.8 0.0 6.3 30.3 0.0 0.3 105.8 797.8 1,663.1 15.9 2,643 661
Vitamin A, RAE (mcg) 0.0 0.0 0.3 1.2 0.0 0.0 4.6 40.0 462.4 0.9 509 127
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0 0
Vitamin B-6 (mg) 0.5 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.1 1 0
Vitamin C (mg) 4.5 0.0 0.0 18.2 0.2 0.0 19.3 10.8 0.0 0.3 53 13
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 25.0 0.0 25 6
Water (g) 206.8 0.0 0.1 54.9 7.2 0.1 385.1 23.8 51.7 1.0 731 183
Zinc (mg) 3.8 0.0 0.0 0.0 0.1 0.0 0.5 0.0 0.7 1.3 6 2

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