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.
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8 ounces (227g) artichoke hearts |
10 ounces (284g) garbanzo beans |
2 cups (280g) cooked pasta shells |
1 1/3 cups (40g) fresh spinach leaves |
3/4 large (137g) tomatoes |
3/4 (89g) red bell peppers |
1/2 cup (35g) button mushrooms |
1 to taste (0g) pimento stuffed olives |
2 teaspoons (6g) olives |
2 teaspoons (10g) lemon juice |
2 teaspoons (10g) water |
3/4 teaspoon (2g) garlic |
1/2 teaspoon (1g) dried oregano |
1/8 teaspoon (0g) black pepper |
1 to taste (0g) crushed red pepper flakes |
1/8 teaspoon (1g) salt |
2 tablespoons (28g) feta cheese |
2 teaspoons (6g) feta cheese |
Total | 1 serving | |
| Alanine | n/a | 0.6 | 0.6 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 2 | 0 |
| Alcohol (g) | 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 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 1.3 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Ash (g) | 1.7 | 4.6 | 1.2 | 0.7 | 0.7 | 0.4 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 1.5 | 0.3 | 12 | 2 |
| Aspartic acid | n/a | 1.7 | 0.5 | 0.1 | 0.2 | 0.3 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 3 | 1 |
| Beta-sitosterol | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 47.6 | 90.7 | 2.8 | 39.6 | 13.7 | 6.2 | 1.1 | n/a | 4.9 | 0.6 | 0.3 | 3.8 | 8.0 | 1.3 | n/a | 0.2 | 140.0 | 30.4 | 391 | 65 |
| Calories | 120.2 | 337.4 | 352.8 | 9.2 | 24.6 | 27.7 | 7.7 | n/a | 6.4 | 2.2 | 0.0 | 3.1 | 1.3 | 0.7 | n/a | 0.0 | 75.0 | 16.3 | 985 | 164 |
| Calories (kj) | 499.0 | 1,409.1 | 1,475.6 | 38.8 | 101.0 | 115.1 | 32.6 | n/a | 26.8 | 9.3 | 0.0 | 13.1 | 5.5 | 3.0 | n/a | 0.0 | 313.3 | 67.9 | 4,110 | 685 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 27.1 | 64.1 | 78.1 | 1.5 | 5.3 | 5.4 | 1.1 | n/a | 0.3 | 0.7 | 0.0 | 0.7 | 0.3 | 0.2 | n/a | 0.0 | 1.2 | 0.3 | 186 | 31 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 25.3 | 5.5 | 31 | 5 |
| Copper (mg) | 0.3 | 0.5 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 19.5 | 12.5 | 13.4 | 0.9 | 1.6 | 1.9 | 0.4 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 51 | 8 |
| Folate (mcg) | 201.9 | 190.0 | 16.8 | 77.6 | 20.5 | 41.1 | 6.0 | n/a | 0.0 | 2.0 | 0.0 | 0.1 | 1.2 | 0.0 | n/a | 0.0 | 9.1 | 2.0 | 568 | 95 |
| Folate, DFE (mcg) | 201.9 | 190.0 | 16.8 | 77.6 | 20.5 | 41.1 | 6.0 | n/a | 0.0 | 2.0 | 0.0 | 0.1 | 1.2 | 0.0 | n/a | 0.0 | 9.1 | 2.0 | 568 | 95 |
| Folate, food (mcg) | 201.9 | 190.0 | 16.8 | 77.6 | 20.5 | 41.1 | 6.0 | n/a | 0.0 | 2.0 | 0.0 | 0.1 | 1.2 | 0.0 | n/a | 0.0 | 9.1 | 2.0 | 568 | 95 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | n/a | 0.1 | 1.9 | 2.0 | 0.1 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.5 | n/a | n/a | 0.0 | 1.7 | 1.7 | 0.5 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Glutamic acid | n/a | 2.5 | 1.4 | 0.1 | 0.6 | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 0.1 | 6 | 1 |
| Glycine | n/a | 0.6 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Histidine | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 1 | 0 |
| 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 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.4 | 3.8 | 0.7 | 1.1 | 0.4 | 0.4 | 0.2 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 9 | 1 |
| Isoleucine | n/a | 0.6 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 1.0 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.1 | 3 | 0 |
| Lysine | n/a | 0.9 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 2 | 0 |
| Magnesium (mg) | 95.3 | 82.2 | 100.8 | 31.6 | 15.0 | 10.7 | 3.2 | n/a | 0.2 | 0.6 | 0.1 | 0.5 | 1.4 | 0.5 | n/a | 0.0 | 5.4 | 1.2 | 349 | 58 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.5 | 1.7 | 0.4 | 0.4 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Methionine | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 0.3 | 3 | 1 |
| Niacin (mg) | 2.5 | 0.4 | 1.6 | 0.3 | 0.8 | 0.9 | 1.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 8 | 1 |
| Pantothenic acid (mg) | 0.5 | 0.8 | 0.4 | 0.0 | 0.1 | 0.3 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 3 | 1 |
| Phenylalanine | n/a | 0.8 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 2 | 0 |
| Phosphorus (mg) | 165.6 | 255.2 | 212.8 | 19.6 | 32.8 | 23.2 | 30.1 | n/a | 0.2 | 0.8 | 0.0 | 3.2 | 0.7 | 0.5 | n/a | 0.0 | 95.7 | 20.8 | 861 | 144 |
| Phytosterols | n/a | n/a | n/a | 3.6 | 9.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.0 | 0.3 | n/a | 0.0 | n/a | n/a | 14 | 2 |
| Polyunsaturated Fat (g) | 0.3 | 1.4 | 0.9 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 3 | 1 |
| Potassium (mg) | 648.7 | 487.7 | 86.8 | 223.1 | 323.5 | 188.3 | 111.3 | n/a | 0.4 | 10.5 | 0.1 | 8.4 | 6.3 | 3.8 | n/a | 0.1 | 17.6 | 3.8 | 2,120 | 353 |
| Proline | n/a | 0.6 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.1 | 2 | 0 |
| Protein (g) | 6.6 | 14.0 | 7.4 | 1.1 | 1.2 | 0.9 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 4.0 | 0.9 | 37 | 6 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 35.5 | 7.7 | 43 | 7 |
| Riboflavin (mg) | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 1 | 0 |
| Saturated Fat (g) | 0.2 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4.2 | 0.9 | 6 | 1 |
| Selenium (mcg) | 0.5 | 7.9 | 7.8 | 0.4 | 0.0 | 0.1 | 3.3 | n/a | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 4.3 | 0.9 | 26 | 4 |
| Serine | n/a | 0.7 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 2 | 0 |
| Sodium (mg) | 136.1 | 847.7 | 0.0 | 31.6 | 6.8 | 3.6 | 1.8 | n/a | 41.0 | 0.1 | 0.3 | 0.4 | 0.1 | 0.1 | n/a | 290.7 | 316.9 | 68.7 | 1,746 | 291 |
| Starch (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 1.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 2.2 | n/a | n/a | 0.2 | 3.6 | 3.7 | 0.7 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 0.3 | 12 | 2 |
| Theobromine (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine | n/a | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.4 | n/a | n/a | 0.8 | 0.7 | 1.4 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 4 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 0.8 | 3.2 | 2.0 | 0.2 | 0.3 | 0.3 | 0.1 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 6.0 | 1.3 | 15 | 2 |
| Trans-monoenoic Fat | 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 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0 | 0 |
| Tyrosine | n/a | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Valine | n/a | 0.6 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 2 | 0 |
| Vitamin A, IU (IU) | 29.5 | 59.5 | 159.6 | 3,749.9 | 1,137.0 | 2,794.4 | 0.0 | n/a | 22.5 | 0.6 | 0.0 | 0.2 | 8.5 | 1.6 | n/a | 0.0 | 119.8 | 26.0 | 8,109 | 1,352 |
| Vitamin A, RAE (mcg) | 2.3 | 2.8 | 8.4 | 187.6 | 57.3 | 140.1 | 0.0 | n/a | 1.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | 35.5 | 7.7 | 443 | 74 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.1 | 1 | 0 |
| Vitamin B-6 (mg) | 0.2 | 1.3 | 0.2 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 16.8 | 10.8 | 0.0 | 11.2 | 18.7 | 114.0 | 0.7 | n/a | 0.1 | 3.9 | 0.0 | 0.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 177 | 29 |
| Vitamin D (IU) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4.5 | 1.0 | 8 | 1 |
| Water (g) | 190.7 | 197.6 | 191.3 | 36.6 | 129.0 | 82.3 | 32.4 | n/a | 4.5 | 9.4 | 9.7 | 1.2 | 0.0 | 0.0 | n/a | 0.0 | 15.7 | 3.4 | 904 | 151 |
| Zinc (mg) | 0.9 | 3.0 | 1.8 | 0.2 | 0.2 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 0.2 | 8 | 1 |
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.