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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

    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.

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