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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12 ounces (340g) firm tofu |
15 ounces (468g) canned chick-peas |
1/2 cup (83g) apricots |
1/2 cup (76g) grapes |
1/4 cup (44g) prunes |
1 medium (110g) onions |
1/4 cup (27g) slivered almonds |
3 (150g) figs |
1/2 teaspoon (0g) saffron threads |
1 1/2 tablespoons (12g) flour |
1 1/2 teaspoons (9g) salt |
1/4 cup (0g) sugar-free syrup |
1 teaspoon (3g) poppy seeds |
Total | 1 serving | |
| Alanine (g) | 1.4 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 3 | 1 |
| 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 | 0.0 | 0 | 0 |
| Arginine (g) | 2.4 | 2.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 6 | 1 |
| Ash (g) | 3.4 | 7.5 | 0.6 | 0.4 | 1.1 | 0.4 | 0.8 | 1.0 | 0.0 | 0.1 | 9.0 | n/a | 0.2 | 25 | 6 |
| Aspartic acid (g) | 3.6 | 2.7 | 0.3 | 0.0 | 0.3 | 0.1 | 0.8 | 0.3 | n/a | 0.1 | 0.0 | n/a | 0.1 | 8 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 35.6 | n/a | n/a | n/a | n/a | n/a | n/a | 36 | 9 |
| 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 | 0.0 | 0 | 0 |
| Calcium (mg) | 683.9 | 149.8 | 10.7 | 7.6 | 18.7 | 25.3 | 71.3 | 52.5 | 0.4 | 1.8 | 2.2 | n/a | 40.3 | 1,064 | 266 |
| Calories | 238.2 | 556.9 | 39.6 | 52.1 | 104.4 | 44.0 | 155.3 | 111.0 | 1.1 | 42.7 | 0.0 | n/a | 14.7 | 1,360 | 340 |
| Calories (kj) | 1,000.3 | 2,326.0 | 165.8 | 217.4 | 437.6 | 182.6 | 650.2 | 465.0 | 4.5 | 178.5 | 0.0 | n/a | 61.5 | 5,689 | 1,422 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 5.7 | 105.8 | 9.2 | 13.7 | 27.8 | 10.3 | 5.9 | 28.8 | 0.2 | 8.9 | 0.0 | n/a | 0.8 | 217 | 54 |
| 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 | 0.0 | 0 | 0 |
| Copper (mg) | 0.7 | 0.8 | 0.1 | 0.1 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
| Cystine (g) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 3.1 | 20.6 | 1.7 | 0.7 | 3.1 | 1.9 | 3.3 | 4.4 | 0.0 | 0.3 | 0.0 | n/a | 0.5 | 39 | 10 |
| Folate (mcg) | 64.6 | 313.6 | 7.4 | 1.5 | 1.7 | 20.9 | 13.5 | 9.0 | 0.3 | 21.4 | 0.0 | n/a | 2.3 | 456 | 114 |
| Folate, DFE (mcg) | 64.6 | 313.6 | 7.4 | 1.5 | 1.7 | 20.9 | 13.5 | 9.0 | 0.3 | 34.1 | 0.0 | n/a | 2.3 | 469 | 117 |
| Folate, food (mcg) | 64.6 | 313.6 | 7.4 | 1.5 | 1.7 | 20.9 | 13.5 | 9.0 | 0.3 | 3.4 | 0.0 | n/a | 2.3 | 438 | 110 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 18.0 | 0.0 | n/a | 0.0 | 18 | 5 |
| Fructose | n/a | n/a | 0.8 | 6.1 | 5.4 | 1.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 14 | 3 |
| Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 2.0 | 5.4 | 11.1 | 2.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 21 | 5 |
| Glutamic acid (g) | 5.9 | 4.1 | 0.1 | 0.1 | 0.0 | 0.3 | 1.8 | 0.1 | n/a | 0.4 | 0.0 | n/a | 0.1 | 13 | 3 |
| Glycine (g) | 1.3 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 3 | 1 |
| Histidine (g) | 0.8 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 2 | 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 |
| Iron (mg) | 5.5 | 6.3 | 0.3 | 0.3 | 0.4 | 0.2 | 1.0 | 0.6 | 0.0 | 0.5 | 0.0 | n/a | 0.3 | 15 | 4 |
| Isoleucine (g) | 1.5 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 3 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 2.5 | 1.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 5 | 1 |
| Lysine (g) | 1.6 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 4 | 1 |
| Magnesium (mg) | 125.9 | 135.7 | 8.3 | 5.3 | 17.8 | 11.0 | 72.4 | 25.5 | 0.9 | 2.6 | 0.1 | n/a | 9.7 | 415 | 104 |
| Maltose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 2.1 | 2.8 | 0.1 | 0.1 | 0.1 | 0.1 | 0.6 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.2 | 7 | 2 |
| Methionine (g) | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 4.2 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 8.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 14 | 4 |
| Niacin (mg) | 0.3 | 0.6 | 0.5 | 0.1 | 0.8 | 0.1 | 0.9 | 0.6 | 0.0 | 0.7 | 0.0 | n/a | 0.0 | 5 | 1 |
| Pantothenic acid (mg) | 0.4 | 1.4 | 0.2 | 0.0 | 0.2 | 0.1 | 0.1 | 0.5 | n/a | 0.1 | 0.0 | n/a | 0.0 | 3 | 1 |
| Phenylalanine (g) | 1.5 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 3 | 1 |
| Phosphorus (mg) | 411.7 | 421.2 | 19.0 | 15.1 | 30.0 | 31.9 | 130.7 | 21.0 | 0.9 | 12.7 | 0.0 | n/a | 24.4 | 1,118 | 280 |
| Phytosterols | n/a | n/a | 14.9 | 3.0 | n/a | 16.5 | n/a | 46.5 | n/a | n/a | 0.0 | n/a | 2.5 | 83 | 21 |
| Polyunsaturated Fat (g) | 6.1 | 2.4 | 0.1 | 0.0 | 0.0 | 0.0 | 3.3 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 13 | 3 |
| Potassium (mg) | 503.5 | 805.0 | 213.7 | 144.2 | 318.4 | 160.6 | 190.4 | 348.0 | 6.0 | 12.5 | 0.7 | n/a | 20.1 | 2,723 | 681 |
| Proline (g) | 1.9 | 1.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.3 | 0.1 | n/a | 0.1 | 0.0 | n/a | 0.1 | 4 | 1 |
| Protein (g) | 27.9 | 23.2 | 1.2 | 0.5 | 0.9 | 1.2 | 5.7 | 1.1 | 0.0 | 1.2 | 0.0 | n/a | 0.5 | 63 | 16 |
| 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 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.2 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 1 | 0 |
| Saturated Fat (g) | 2.9 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 5 | 1 |
| Selenium (mcg) | 33.7 | 13.1 | 0.1 | 0.1 | 0.1 | 0.6 | 0.7 | 0.3 | 0.0 | 4.0 | 0.0 | n/a | 0.4 | 53 | 13 |
| Serine (g) | 1.8 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.1 | 0.0 | n/a | 0.0 | 4 | 1 |
| Sodium (mg) | 40.8 | 1,399.3 | 0.8 | 1.5 | 0.9 | 4.4 | 0.3 | 1.5 | 0.5 | 0.2 | 3,488.2 | n/a | 0.7 | 4,939 | 1,235 |
| Starch | n/a | n/a | n/a | 0.0 | 2.2 | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | n/a | 4.8 | 0.1 | 0.1 | 1.1 | 1.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 7 | 2 |
| Sugar (g) | 2.0 | n/a | 7.6 | 11.7 | 16.6 | 4.7 | 1.1 | 24.4 | n/a | 0.0 | 0.0 | n/a | 0.1 | 68 | 17 |
| 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 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 1 | 0 |
| Threonine (g) | 1.4 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 3 | 1 |
| Tocopherol, alpha (mg) | 0.0 | n/a | 0.7 | 0.1 | 0.2 | 0.0 | 7.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 8 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 0 | 0 |
| Tocopherol, delta | n/a | 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 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 1 | 0 |
| Total Fat (g) | 14.2 | 5.3 | 0.3 | 0.1 | 0.2 | 0.1 | 13.3 | 0.5 | 0.0 | 0.1 | 0.0 | n/a | 1.2 | 35 | 9 |
| 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 | 0.0 | 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 | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 1.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
| Valine (g) | 1.5 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 98.3 | 1,589.0 | 49.8 | 339.7 | 2.2 | 0.3 | 213.0 | 1.9 | 0.0 | 0.0 | n/a | 0.0 | 2,294 | 574 |
| Vitamin A, RAE (mcg) | 0.0 | 4.7 | 79.2 | 2.3 | 17.0 | 0.0 | 0.0 | 10.5 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 114 | 28 |
| 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 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 2.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3 | 1 |
| Vitamin C (mg) | 0.7 | 17.8 | 8.3 | 8.2 | 0.3 | 8.1 | 0.0 | 3.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 47 | 12 |
| 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 | 0.0 | 0 | 0 |
| Water (g) | 289.0 | 326.1 | 71.2 | 60.8 | 13.5 | 98.0 | 1.3 | 118.7 | 0.0 | 1.4 | 0.0 | n/a | 0.2 | 980 | 245 |
| Zinc (mg) | 2.8 | 5.0 | 0.2 | 0.1 | 0.2 | 0.2 | 0.8 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 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.