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.
|
3/4 cup (88g) walnut halves |
1/3 cup (37g) sun-dried tomatoes packed in oil |
1 tablespoon (0g) sun-dried tomato olive oil |
1 cup (140g) bulgur |
1 cup (240g) canned chick-peas |
1/2 teaspoon (0g) chili pepper flakes |
1 3/4 cups (415g) boiling water |
1 lb (454g) grape tomatoes |
1/2 cup (87g) pomegranate seeds |
1/3 cup (3g) fresh dill |
1/3 cup (30g) of fresh mint |
2 tablespoons (29g) fresh lemon juice |
1 to taste (0g) salt & freshly ground black pepper |
1 tablespoon (0g) pomegranate molasses |
Total | 1 serving | |
| Alanine (g) | 0.6 | 0.1 | n/a | 0.6 | 0.5 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 2.0 | 0.0 | n/a | 0.8 | 1.1 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Ash (g) | 1.6 | 1.4 | n/a | 2.1 | 3.9 | 0.0 | 0.4 | 2.3 | 0.5 | 0.1 | 0.6 | 0.1 | n/a | n/a | 13 | 3 |
| Aspartic acid (g) | 1.6 | 0.3 | n/a | 0.9 | 1.4 | 0.0 | n/a | 0.6 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 5 | 1 |
| Beta-sitosterol (mg) | 56.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.5 | n/a | n/a | n/a | n/a | n/a | 60 | 15 |
| Caffeine (mg) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 86.0 | 17.2 | n/a | 49.0 | 76.8 | 0.2 | 12.4 | 45.4 | 8.7 | 6.2 | 60.4 | 1.8 | n/a | n/a | 364 | 91 |
| Calories | 573.9 | 78.0 | n/a | 478.8 | 285.6 | 1.2 | 0.0 | 81.6 | 72.2 | 1.3 | 13.4 | 6.5 | n/a | n/a | 1,593 | 398 |
| Calories (kj) | 2,402.6 | 326.4 | n/a | 2,003.4 | 1,192.8 | 5.1 | 0.0 | 335.7 | 301.0 | 5.3 | 55.9 | 26.8 | n/a | n/a | 6,655 | 1,664 |
| Campesterol (mg) | 6.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | 7 | 2 |
| Carbohydrates (g) | 12.0 | 8.5 | n/a | 106.2 | 54.3 | 0.3 | 0.0 | 17.6 | 16.3 | 0.2 | 2.6 | 2.0 | n/a | n/a | 220 | 55 |
| Cholesterol (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Copper (mg) | 1.4 | 0.2 | n/a | 0.5 | 0.4 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 3 | 1 |
| Cystine (g) | 0.2 | 0.0 | n/a | 0.4 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 5.9 | 2.1 | n/a | 25.6 | 10.6 | 0.1 | 0.0 | 5.4 | 3.5 | 0.1 | 2.1 | 0.1 | n/a | n/a | 55 | 14 |
| Folate (mcg) | 86.0 | 8.4 | n/a | 37.8 | 160.8 | 0.2 | 0.0 | 68.0 | 33.1 | 4.4 | 31.9 | 5.9 | n/a | n/a | 437 | 109 |
| Folate, DFE (mcg) | 86.0 | 8.4 | n/a | 37.8 | 160.8 | 0.2 | 0.0 | 68.0 | 33.1 | 4.4 | 31.9 | 5.9 | n/a | n/a | 437 | 109 |
| Folate, food (mcg) | 86.0 | 8.4 | n/a | 37.8 | 160.8 | 0.2 | 0.0 | 68.0 | 33.1 | 4.4 | 31.9 | 5.9 | n/a | n/a | 437 | 109 |
| Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose (g) | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 6.2 | n/a | n/a | n/a | 0.3 | n/a | n/a | 7 | 2 |
| 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 | 0 |
| Glucose (dextrose) (g) | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 5.7 | n/a | n/a | n/a | 0.3 | n/a | n/a | 6 | 2 |
| Glutamic acid (g) | 2.5 | 0.7 | n/a | 5.4 | 2.1 | 0.0 | n/a | 2.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 13 | 3 |
| Glycine (g) | 0.7 | 0.0 | n/a | 0.7 | 0.5 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Histidine (g) | 0.3 | 0.0 | n/a | 0.4 | 0.3 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Iron (mg) | 2.6 | 1.0 | n/a | 3.4 | 3.2 | 0.0 | 0.0 | 1.2 | 0.3 | 0.2 | 3.6 | 0.0 | n/a | n/a | 16 | 4 |
| Isoleucine (g) | 0.5 | 0.0 | n/a | 0.6 | 0.5 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Lactose (g) | 0.0 | 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 |
| Leucine (g) | 1.0 | 0.1 | n/a | 1.2 | 0.8 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 3 | 1 |
| Lysine (g) | 0.4 | 0.1 | n/a | 0.5 | 0.8 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Magnesium (mg) | 138.6 | 29.7 | n/a | 229.6 | 69.6 | 0.3 | 4.1 | 49.9 | 10.4 | 1.6 | 19.1 | 1.8 | n/a | n/a | 555 | 139 |
| Maltose (g) | 0.0 | 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 |
| Manganese (mg) | 3.0 | 0.2 | n/a | 4.3 | 1.4 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | n/a | 10 | 2 |
| Methionine (g) | 0.2 | 0.0 | n/a | 0.3 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 7.8 | 3.2 | n/a | 0.2 | 0.6 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 12 | 3 |
| Niacin (mg) | 1.0 | 1.3 | n/a | 7.2 | 0.3 | 0.0 | 0.0 | 2.7 | 0.3 | 0.0 | 0.3 | 0.0 | n/a | n/a | 13 | 3 |
| Pantothenic acid (mg) | 0.5 | 0.2 | n/a | 1.5 | 0.7 | 0.0 | 0.0 | 0.4 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 4 | 1 |
| Phenylalanine (g) | 0.6 | 0.0 | n/a | 0.8 | 0.6 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 2 | 1 |
| Phosphorus (mg) | 303.6 | 50.9 | n/a | 420.0 | 216.0 | 0.6 | 0.0 | 108.9 | 31.3 | 2.0 | 18.2 | 2.4 | n/a | n/a | 1,154 | 288 |
| Phytosterols (mg) | 63.2 | n/a | n/a | n/a | n/a | n/a | n/a | 31.8 | n/a | n/a | 3.0 | n/a | n/a | n/a | 98 | 24 |
| Polyunsaturated Fat (g) | 41.4 | 0.8 | n/a | 0.8 | 1.2 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 45 | 11 |
| Potassium (mg) | 387.0 | 573.3 | n/a | 574.0 | 412.8 | 7.1 | 4.1 | 1,075.0 | 205.3 | 21.9 | 139.1 | 30.4 | n/a | n/a | 3,430 | 857 |
| Proline (g) | 0.6 | 0.0 | n/a | 1.8 | 0.5 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Protein (g) | 13.4 | 1.9 | n/a | 17.2 | 11.9 | 0.0 | 0.0 | 4.0 | 1.5 | 0.1 | 1.0 | 0.1 | n/a | n/a | 51 | 13 |
| Retinol (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.1 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 5.4 | 0.7 | n/a | 0.3 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 7 | 2 |
| Selenium (mcg) | 4.3 | 1.1 | n/a | 3.2 | 6.7 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | 16 | 4 |
| Serine (g) | 0.8 | 0.0 | n/a | 0.8 | 0.6 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Sodium (mg) | 1.8 | 97.4 | n/a | 23.8 | 717.6 | 0.3 | 12.4 | 22.7 | 2.6 | 1.8 | 9.1 | 0.3 | n/a | n/a | 890 | 222 |
| Starch (g) | 0.1 | 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 |
| Stigmasterol (mg) | 0.9 | 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 | 1 | 0 |
| Sucrose (g) | 2.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 2 | 1 |
| Sugar (g) | 2.3 | n/a | n/a | 0.6 | n/a | 0.2 | 0.0 | 11.9 | 11.9 | n/a | n/a | 0.7 | n/a | n/a | 28 | 7 |
| Theobromine (mg) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.1 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.5 | 0.0 | n/a | 0.5 | 0.4 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.6 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 2.4 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Tocopherol, beta (mg) | 0.1 | 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 | 0 | 0 |
| Tocopherol, delta (mg) | 1.7 | 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 | 2 | 0 |
| Tocopherol, gamma (mg) | 18.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 19 | 5 |
| Total Fat (g) | 57.2 | 5.2 | n/a | 1.9 | 2.7 | 0.0 | 0.0 | 0.9 | 1.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 69 | 17 |
| 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 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.4 | 0.0 | n/a | 0.5 | 0.3 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Valine (g) | 0.7 | 0.0 | n/a | 0.8 | 0.5 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Vitamin A, IU (IU) | 17.6 | 471.1 | n/a | 12.6 | 50.4 | 100.6 | 0.0 | 3,778.4 | 0.0 | 228.7 | 1,231.2 | 1.8 | n/a | n/a | 5,892 | 1,473 |
| Vitamin A, RAE (mcg) | 0.9 | 23.4 | n/a | 0.0 | 2.4 | 5.0 | 0.0 | 190.5 | 0.0 | 11.4 | 61.7 | 0.0 | n/a | n/a | 295 | 74 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.1 | n/a | 0.5 | 1.1 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Vitamin C (mg) | 1.1 | 37.3 | n/a | 0.0 | 9.1 | 0.1 | 0.0 | 62.1 | 8.9 | 2.5 | 4.0 | 11.4 | n/a | n/a | 137 | 34 |
| Vitamin D (IU) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Water (g) | 3.6 | 19.7 | n/a | 12.6 | 167.3 | 0.0 | 414.3 | 428.7 | 67.8 | 2.5 | 26.0 | 27.2 | n/a | n/a | 1,170 | 292 |
| Zinc (mg) | 2.7 | 0.3 | n/a | 2.7 | 2.5 | 0.0 | 0.0 | 0.8 | 0.3 | 0.0 | 0.3 | 0.0 | n/a | n/a | 10 | 2 |
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.