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Nutritional Facts: Grilled Squid With Pumpkin Seed Pesto (Africa)

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.

  3 (369g)
tomatoes
900 g (902g)
squid
100 g (100g)
rocket
2 cups (258g)
pumpkin seeds
3 (135g)
green chilies
15 g (15g)
lemon zest
6 (18g)
garlic cloves
3 tablespoons (19g)
black mustard seeds
3 tablespoons (15g)
coriander seeds
80 ml (98g)
lemon juice
200 ml (0g)
pumpkin seed oil
Total 1 serving
Alanine (g) 0.1 8.5 n/a 3.8 0.1 n/a 0.0 0.2 n/a n/a n/a 13 2
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Arginine (g) 0.1 10.2 n/a 13.8 0.1 n/a 0.1 0.4 n/a n/a n/a 25 4
Ash (g) 1.8 12.7 1.4 12.3 0.8 0.1 0.3 0.8 0.9 0.2 n/a 31 5
Aspartic acid (g) 0.5 13.6 n/a 7.6 0.4 n/a 0.1 0.5 n/a n/a n/a 23 4
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 36.9 288.5 160.0 118.7 24.3 20.1 32.6 50.3 106.4 5.9 n/a 844 141
Calories 66.4 829.5 25.0 1,442.2 54.0 7.1 26.8 96.0 44.7 21.5 n/a 2,613 436
Calories (kj) 273.1 3,471.1 105.0 6,034.6 225.5 29.6 112.1 401.8 186.8 88.8 n/a 10,928 1,821
Carbohydrates (g) 14.4 27.8 3.7 27.6 12.8 2.4 6.0 5.3 8.2 6.7 n/a 115 19
Cholesterol (mg) 0.0 2,100.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 2,101 350
Copper (mg) 0.2 17.0 0.1 3.5 0.2 0.0 0.1 0.1 0.1 0.0 n/a 21 4
Cystine (g) 0.0 1.8 n/a 0.9 0.1 n/a 0.0 0.1 n/a n/a n/a 3 0
Dietary Fiber (g) 4.4 0.0 1.6 15.5 2.0 1.6 0.4 2.3 6.3 0.3 n/a 34 6
Folate (mcg) 55.4 45.1 97.0 149.6 31.1 2.0 0.5 30.6 0.0 19.5 n/a 431 72
Folate, DFE (mcg) 55.4 45.1 97.0 149.6 31.1 2.0 0.5 30.6 0.0 19.5 n/a 431 72
Folate, food (mcg) 55.4 45.1 97.0 149.6 31.1 2.0 0.5 30.6 0.0 19.5 n/a 431 72
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose (g) 5.1 n/a n/a 0.4 n/a n/a n/a 0.0 n/a 1.1 n/a 7 1
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 4.6 n/a n/a 0.3 n/a n/a n/a 0.5 n/a 1.0 n/a 6 1
Glutamic acid (g) 1.6 19.1 n/a 16.0 0.4 n/a 0.1 1.0 n/a n/a n/a 38 6
Glycine (g) 0.1 8.8 n/a 4.8 0.1 n/a 0.0 0.3 n/a n/a n/a 14 2
Histidine (g) 0.1 2.7 n/a 2.0 0.1 n/a 0.0 0.2 n/a n/a n/a 5 1
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 1.0 6.1 1.5 22.8 1.6 0.1 0.3 1.7 2.4 0.1 n/a 38 6
Isoleucine (g) 0.1 6.1 n/a 3.3 0.1 n/a 0.0 0.2 n/a n/a n/a 10 2
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Leucine (g) 0.1 9.9 n/a 6.2 0.1 n/a 0.1 0.4 n/a n/a n/a 17 3
Lysine (g) 0.1 10.5 n/a 3.2 0.1 n/a 0.0 0.3 n/a n/a n/a 14 2
Magnesium (mg) 40.6 297.5 47.0 1,527.4 33.8 2.3 4.5 69.9 49.5 5.9 n/a 2,078 346
Maltose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 0.4 0.3 0.3 11.7 0.3 n/a 0.3 0.5 0.3 0.0 n/a 14 2
Methionine (g) 0.0 3.2 n/a 1.6 0.0 n/a 0.0 0.1 n/a n/a n/a 5 1
Monounsaturated Fat (g) 0.1 1.0 0.0 41.9 0.0 0.0 0.0 4.3 2.0 0.0 n/a 49 8
Niacin (mg) 2.2 19.6 0.3 12.9 1.3 0.1 0.1 0.9 0.3 0.1 n/a 38 6
Pantothenic acid (mg) 0.3 4.5 0.4 1.9 0.1 0.0 0.1 0.2 n/a 0.1 n/a 8 1
Phenylalanine (g) 0.1 5.0 n/a 4.5 0.1 n/a 0.0 0.2 n/a n/a n/a 10 2
Phosphorus (mg) 88.6 1,992.5 52.0 3,181.1 62.1 1.8 27.5 156.5 61.4 7.8 n/a 5,631 939
Phytosterols (mg) 25.8 n/a n/a n/a n/a 5.3 n/a 22.3 6.9 n/a n/a 60 10
Polyunsaturated Fat (g) 0.3 4.7 0.3 54.1 0.1 0.0 0.0 1.9 0.3 0.0 n/a 62 10
Potassium (mg) 874.5 2,217.9 369.0 2,087.2 459.0 24.0 72.2 139.5 190.1 100.5 n/a 6,534 1,089
Proline (g) 0.1 5.7 n/a 3.4 0.1 n/a 0.0 0.5 n/a n/a n/a 10 2
Protein (g) 3.2 140.5 2.6 78.0 2.7 0.2 1.1 4.9 1.9 0.3 n/a 235 39
Retinol (mcg) 0.0 90.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 90 15
Riboflavin (mg) 0.1 3.7 0.1 0.4 0.1 0.0 0.0 0.0 0.0 0.0 n/a 5 1
Saturated Fat (g) 0.1 3.2 0.1 22.3 0.0 0.0 0.0 0.4 0.1 0.0 n/a 26 4
Selenium (mcg) 0.0 403.9 0.3 24.3 0.7 0.1 2.6 39.3 3.9 0.1 n/a 475 79
Serine (g) 0.1 6.3 n/a 4.3 0.1 n/a 0.0 0.1 n/a n/a n/a 11 2
Sodium (mg) 18.5 396.7 27.0 18.1 9.5 0.9 3.1 2.5 5.3 1.0 n/a 482 80
Starch (g) 0.0 n/a n/a 3.8 n/a n/a n/a n/a n/a 0.0 n/a 4 1
Sucrose (g) 0.0 n/a n/a 2.9 n/a n/a n/a 0.7 n/a 0.4 n/a 4 1
Sugar (g) 9.7 0.0 2.1 3.6 6.9 0.6 0.2 1.3 n/a 2.5 n/a 27 4
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.1 0.2 0.0 0.7 0.1 0.0 0.0 0.2 0.0 0.0 n/a 1 0
Threonine (g) 0.1 6.0 n/a 2.6 0.1 n/a 0.0 0.2 n/a n/a n/a 9 2
Tocopherol, alpha (mg) 2.0 10.8 0.4 5.6 0.9 0.0 0.0 1.0 n/a 0.1 n/a 21 3
Tocopherol, beta (mg) 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 1.1 n/a n/a n/a 0.2 n/a n/a n/a 1 0
Tocopherol, gamma (mg) 0.4 n/a n/a 90.6 n/a n/a n/a 3.7 n/a n/a n/a 95 16
Total Fat (g) 0.7 12.4 0.7 126.5 0.3 0.0 0.1 6.8 2.7 0.2 n/a 151 25
Trans-monoenoic Fat n/a n/a n/a 0.1 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a 0.2 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tryptophan (g) 0.0 1.6 n/a 1.5 0.0 n/a 0.0 0.0 n/a n/a n/a 3 1
Tyrosine (g) 0.1 4.5 n/a 2.8 0.1 n/a 0.0 0.2 n/a n/a n/a 8 1
Valine (g) 0.1 6.1 n/a 4.1 0.1 n/a 0.1 0.3 n/a n/a n/a 11 2
Vitamin A, IU (IU) 3,073.8 297.5 2,373.0 41.3 1,591.7 7.5 1.6 5.9 0.0 5.9 n/a 7,398 1,233
Vitamin A, RAE (mcg) 155.0 90.2 119.0 2.6 79.7 0.5 0.0 0.4 0.0 0.0 n/a 447 75
Vitamin B-12 (mcg) 0.0 11.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 12 2
Vitamin B-6 (mg) 0.3 0.5 0.1 0.4 0.4 0.0 0.2 0.1 n/a 0.0 n/a 2 0
Vitamin C (mg) 50.6 42.4 15.0 4.9 327.4 19.4 5.6 1.3 3.2 37.8 n/a 507 85
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Water (g) 348.8 708.2 91.7 13.5 118.4 12.2 10.5 1.0 1.3 90.1 n/a 1,396 233
Zinc (mg) 0.6 13.8 0.5 20.1 0.4 0.0 0.2 1.1 0.7 0.0 n/a 38 6

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