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Nutritional Facts: Spicy Lentil and Bulgur 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.

  1/2 cup (70g)
bulgur
1/4 cup (48g)
French lentils
1/4 cup (54g)
olive oil
1 small (70g)
red onions
1/2 cup (30g)
parsley
5 (75g)
green onions
3 tablespoons (46g)
lemon juice
2 teaspoons (4g)
ground cumin
1 (3g)
garlic cloves
1/2 teaspoon (0g)
crushed red pepper flakes
1/2 teaspoon (3g)
salt
1 g (0g)
Sazon Goya seasoning
1 to taste (0g)
fresh ground black pepper
1 to taste (6g)
romaine lettuce
Total 1 serving
Alanine (g) 0.3 0.5 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 1 0
Alcohol (g) 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 n/a 0 0
Arginine (g) 0.4 0.9 0.0 0.1 0.0 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 2 0
Ash (g) 1.1 0.9 0.0 0.2 0.7 0.6 0.1 0.3 0.0 0.0 3.0 n/a n/a n/a 7 1
Aspartic acid (g) 0.4 1.3 0.0 0.1 0.1 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 2 0
Beta-sitosterol n/a 22.6 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 23 4
Caffeine (mg) 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 n/a 0 0
Calcium (mg) 24.5 19.7 0.5 16.1 41.4 54.0 2.7 39.1 5.4 0.2 0.7 n/a n/a n/a 204 34
Calories 239.4 165.6 477.4 28.0 10.8 24.0 10.1 15.8 4.5 1.2 0.0 n/a n/a n/a 977 163
Calories (kj) 1,001.7 693.6 1,997.5 116.2 45.3 101.3 41.6 65.8 18.7 5.2 0.0 n/a n/a n/a 4,087 681
Campesterol n/a 2.9 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3 0
Carbohydrates (g) 53.1 28.4 0.0 6.5 1.9 5.5 3.2 1.9 1.0 0.3 0.0 n/a n/a n/a 102 17
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Copper (mg) 0.2 0.6 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 1 0
Cystine (g) 0.2 0.2 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Dietary Fiber (g) 12.8 5.2 0.0 1.2 1.0 2.0 0.1 0.4 0.1 0.1 0.0 n/a n/a n/a 23 4
Folate (mcg) 18.9 97.9 0.0 13.3 45.6 48.0 9.2 0.4 0.1 0.2 0.0 n/a n/a n/a 234 39
Folate, DFE (mcg) 18.9 97.9 0.0 13.3 45.6 48.0 9.2 0.4 0.1 0.2 0.0 n/a n/a n/a 234 39
Folate, food (mcg) 18.9 97.9 0.0 13.3 45.6 48.0 9.2 0.4 0.1 0.2 0.0 n/a n/a n/a 234 39
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 n/a n/a n/a 0 0
Fructose n/a n/a n/a 0.9 n/a n/a 0.5 n/a n/a n/a n/a n/a n/a n/a 1 0
Galactose n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a 1.4 n/a n/a 0.5 n/a n/a n/a n/a n/a n/a n/a 2 0
Glutamic acid (g) 2.7 1.9 0.0 0.2 0.1 0.3 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 5 1
Glycine (g) 0.3 0.5 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 1 0
Histidine (g) 0.2 0.3 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 1 0
Iron (mg) 1.7 3.6 0.3 0.1 1.9 1.1 0.0 2.8 0.1 0.0 0.0 n/a n/a n/a 12 2
Isoleucine (g) 0.3 0.5 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 1 0
Lactose n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.6 0.9 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 2 0
Lysine (g) 0.2 0.8 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 1 0
Magnesium (mg) 114.8 34.6 0.0 7.0 15.0 15.0 2.7 15.4 0.8 0.3 0.0 n/a n/a n/a 206 34
Maltose n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 2.1 0.7 0.0 0.1 0.0 0.1 0.0 0.1 0.1 0.0 0.0 n/a n/a n/a 3 1
Methionine (g) 0.1 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Monounsaturated Fat (g) 0.1 0.2 39.4 0.0 0.1 0.0 0.0 0.6 0.0 0.0 0.0 n/a n/a n/a 40 7
Niacin (mg) 3.6 0.7 0.0 0.1 0.4 0.4 0.0 0.2 0.0 0.0 0.0 n/a n/a n/a 5 1
Pantothenic acid (mg) 0.7 0.2 0.0 0.1 0.1 0.1 0.1 n/a 0.0 0.0 0.0 n/a n/a n/a 1 0
Phenylalanine (g) 0.4 0.6 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 1 0
Phosphorus (mg) 210.0 141.1 0.0 20.3 17.4 27.8 3.7 21.0 4.6 0.6 0.0 n/a n/a n/a 446 74
Phytosterols n/a 27.4 119.3 10.5 1.5 n/a n/a 2.9 n/a n/a 0.0 n/a n/a n/a 162 27
Polyunsaturated Fat (g) 0.4 0.5 5.7 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.0 n/a n/a n/a 7 1
Potassium (mg) 287.0 277.4 0.5 102.2 166.2 207.0 47.1 75.1 12.0 7.2 0.2 n/a n/a n/a 1,182 197
Proline (g) 0.9 0.5 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 2 0
Protein (g) 8.6 12.0 0.0 0.8 0.9 1.4 0.2 0.7 0.2 0.0 0.0 n/a n/a n/a 25 4
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Riboflavin (mg) 0.1 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Saturated Fat (g) 0.2 0.2 7.5 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 n/a n/a n/a 8 1
Selenium (mcg) 1.6 3.9 0.0 0.4 0.0 0.5 0.0 0.2 0.4 0.0 0.0 n/a n/a n/a 7 1
Serine (g) 0.4 0.6 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 1 0
Sodium (mg) 11.9 3.4 1.1 2.8 16.8 12.0 0.5 7.1 0.5 0.4 1,162.7 n/a n/a n/a 1,219 203
Starch n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a 1.9 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Sucrose n/a n/a n/a 0.7 n/a n/a 0.2 n/a n/a n/a n/a n/a n/a n/a 1 0
Sugar (g) 0.3 n/a 0.0 3.0 0.3 1.7 1.2 0.1 0.0 0.2 0.0 n/a n/a n/a 7 1
Theobromine (mg) 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 n/a 0 0
Thiamin (mg) 0.2 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 1 0
Threonine (g) 0.2 0.4 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 1 0
Tocopherol, alpha (mg) 0.0 n/a 7.7 0.0 0.2 0.4 0.1 0.1 0.0 0.0 0.0 n/a n/a n/a 9 1
Tocopherol, beta n/a n/a 0.1 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a n/a 0.4 0.0 0.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Total Fat (g) 0.9 1.0 54.0 0.1 0.2 0.1 0.1 0.9 0.0 0.0 0.0 n/a n/a n/a 58 10
Trans-monoenoic Fat 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 0 0
TransFatty acids 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 0 0
Tryptophan (g) 0.1 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Tyrosine (g) 0.3 0.3 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 1 0
Valine (g) 0.4 0.6 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 1 0
Vitamin A, IU (IU) 6.3 27.8 0.0 1.4 2,527.2 747.8 2.7 53.3 0.3 102.1 0.0 n/a n/a n/a 3,469 578
Vitamin A, RAE (mcg) 0.0 1.4 0.0 0.0 126.3 37.5 0.0 2.7 0.0 5.1 0.0 n/a n/a n/a 173 29
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Vitamin B-6 (mg) 0.2 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 1 0
Vitamin C (mg) 0.0 0.8 0.0 5.2 39.9 14.1 17.7 0.3 0.9 0.1 0.0 n/a n/a n/a 79 13
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Water (g) 6.3 5.7 0.0 62.4 26.3 67.4 42.2 0.3 1.8 0.0 0.0 n/a n/a n/a 212 35
Zinc (mg) 1.4 1.9 0.0 0.1 0.3 0.3 0.0 0.2 0.0 0.0 0.0 n/a n/a n/a 4 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.

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