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Nutritional Facts: My Minestrone

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 tablespoons (41g)
olive oil
1 cup (160g)
white onions
6 (18g)
garlic cloves
2 (122g)
carrots
1 lb (454g)
ground turkey
6 cups (1,440g)
beef broth
3 (186g)
roma tomatoes
2 (80g)
celery
4 (72g)
mushrooms
14 1/2 ounces (411g)
diced tomatoes
4 ounces (114g)
ketchup
1/4 cup (11g)
fresh basil
1/2 tablespoon (2g)
fresh parsley
1 1/2 teaspoons (1g)
oregano
1 1/2 teaspoons (9g)
salt
1/2 teaspoon (1g)
black pepper
1/2 teaspoon (0g)
thyme
1 cup (237g)
hot water
4 cups (120g)
spinach
1 medium (196g)
zucchini
29 ounces (822g)
kidney beans
14 1/2 ounces (321g)
great northern beans
3/4 cup (70g)
small shell pasta
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.1 5.6 n/a 0.1 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.2 0.1 2.0 1.1 0.3 10 2
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 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 0.0 n/a n/a 0.0 0 0
Arginine (g) 0.0 0.2 0.1 0.1 6.5 n/a 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.2 0.1 2.4 1.7 0.3 12 2
Ash (g) 0.0 0.6 0.3 1.2 4.5 15.1 0.9 0.6 0.6 2.1 4.2 0.2 0.0 0.0 9.0 0.1 0.0 0.2 2.1 1.1 13.5 3.7 0.6 61 10
Aspartic acid (g) 0.0 0.1 0.1 0.2 8.6 n/a 0.3 0.1 0.1 0.6 0.4 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.3 0.3 5.4 3.2 0.4 20 3
Beta-sitosterol n/a 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 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 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 0.0 n/a n/a 0.0 0 0
Calcium (mg) 0.4 36.8 32.6 40.3 86.3 86.4 18.6 32.0 2.2 41.1 20.6 19.1 2.6 8.0 2.2 5.1 0.8 7.1 118.8 31.4 279.6 218.2 14.6 1,105 184
Calories 358.0 64.0 26.8 50.0 671.9 100.8 33.5 12.8 15.8 74.0 110.9 2.5 0.7 1.3 0.0 2.9 0.2 0.0 27.6 33.3 690.7 378.6 258.8 2,915 486
Calories (kj) 1,498.1 265.6 112.1 211.1 2,805.7 417.6 137.6 53.6 67.0 304.2 461.7 10.2 2.9 5.6 0.0 12.1 0.8 0.0 116.4 137.2 2,902.4 1,584.8 1,083.2 12,190 2,032
Campesterol n/a n/a 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 n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Carbohydrates (g) 0.0 14.9 6.0 11.7 0.0 0.6 7.2 2.4 2.3 16.0 28.7 0.3 0.1 0.3 0.0 0.7 0.0 0.0 4.4 6.1 119.2 67.7 52.1 341 57
Cholesterol (mg) 0.0 0.0 0.0 0.0 313.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 313 52
Copper (mg) 0.0 0.1 0.1 0.1 0.4 0.0 0.1 0.0 0.2 0.2 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.1 1.1 0.8 0.2 4 1
Cystine (g) 0.0 0.0 0.0 0.1 0.9 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.4 0.3 0.2 2 0
Dietary Fiber (g) 0.0 2.7 0.4 3.4 0.0 0.0 2.2 1.3 0.7 4.9 0.3 0.2 0.1 0.2 0.0 0.3 0.0 0.0 2.6 2.0 43.6 22.5 2.2 90 15
Folate (mcg) 0.0 30.4 0.5 23.2 31.8 28.8 27.9 28.8 12.2 61.7 11.4 7.4 2.9 1.2 0.0 0.2 0.1 0.0 232.8 47.0 296.0 327.2 165.3 1,337 223
Folate, DFE (mcg) 0.0 30.4 0.5 23.2 31.8 28.8 27.9 28.8 12.2 61.7 11.4 7.4 2.9 1.2 0.0 0.2 0.1 0.0 232.8 47.0 296.0 327.2 272.7 1,444 241
Folate, food (mcg) 0.0 30.4 0.5 23.2 31.8 28.8 27.9 28.8 12.2 61.7 11.4 7.4 2.9 1.2 0.0 0.2 0.1 0.0 232.8 47.0 296.0 327.2 12.6 1,184 197
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 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 152.8 153 25
Fructose n/a 2.1 n/a 0.7 n/a n/a 2.5 0.4 0.1 5.6 10.6 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.2 2.7 0.0 n/a 0.1 25 4
Galactose n/a 0.0 n/a 0.0 n/a n/a 0.0 0.5 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.1 0.0 0.0 n/a 0.0 1 0
Glucose (dextrose) n/a 3.2 n/a 0.7 n/a n/a 2.3 0.4 1.1 5.1 13.4 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.1 2.1 0.0 n/a 0.1 29 5
Glutamic acid (g) 0.0 0.4 0.1 0.4 14.3 n/a 0.8 0.1 0.2 1.8 1.3 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.4 0.3 6.9 4.1 3.2 34 6
Glycine (g) 0.0 0.0 0.0 0.1 4.9 n/a 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.2 0.1 1.7 1.0 0.3 9 1
Histidine (g) 0.0 0.0 0.0 0.0 2.6 n/a 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.1 1.2 0.7 0.2 5 1
Hydroxyproline 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 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 1 0
Iron (mg) 0.2 0.3 0.3 0.4 4.9 2.4 0.5 0.2 0.4 1.1 0.6 0.3 0.1 0.2 0.0 0.1 0.0 0.0 3.3 0.7 9.6 6.8 2.3 35 6
Isoleucine (g) 0.0 0.0 0.0 0.1 4.0 n/a 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.2 0.1 2.0 1.2 0.4 8 1
Lactose n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
Leucine (g) 0.0 0.0 0.1 0.1 7.4 n/a 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.3 0.1 3.7 2.1 0.7 15 2
Lysine (g) 0.0 0.1 0.0 0.1 8.0 n/a 0.1 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.2 0.1 3.0 1.8 0.2 14 2
Magnesium (mg) 0.0 16.0 4.5 14.6 104.4 28.8 20.5 8.8 6.5 45.2 21.7 6.9 1.0 1.4 0.1 2.0 0.3 2.4 94.8 35.3 222.0 160.4 37.0 834 139
Maltose n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 2.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 1.4 3 1
Manganese (mg) 0.0 0.2 0.3 0.2 0.0 0.1 0.2 0.1 0.0 0.5 0.1 0.1 0.0 0.0 0.0 0.1 0.0 0.0 1.1 0.3 1.4 1.7 0.6 7 1
Methionine (g) 0.0 0.0 0.0 0.0 2.6 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.6 0.4 0.1 4 1
Monounsaturated Fat (g) 29.5 0.0 0.0 0.0 12.0 1.3 0.1 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.1 0.1 0.1 47 8
Niacin (mg) 0.0 0.2 0.1 1.2 30.6 11.2 1.1 0.3 2.6 2.4 1.6 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.9 0.9 3.4 2.2 5.0 64 11
Pantothenic acid (mg) 0.0 0.2 0.1 0.3 4.5 0.3 0.2 0.2 1.1 0.4 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.4 1.1 0.9 0.3 10 2
Phenylalanine (g) 0.0 0.0 0.0 0.1 3.5 n/a 0.1 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.2 0.1 2.5 1.4 0.5 9 1
Phosphorus (mg) 0.0 46.4 27.5 42.7 908.0 187.2 44.6 19.2 61.9 98.7 37.7 6.1 1.1 0.7 0.0 1.8 0.2 0.0 58.8 74.5 740.0 529.3 131.8 3,018 503
Phytosterols (mg) 89.5 24.0 n/a n/a n/a n/a 13.0 4.8 n/a 28.8 8.0 n/a 0.1 1.0 0.0 1.1 n/a n/a 10.8 n/a n/a n/a n/a 181 30
Polyunsaturated Fat (g) 4.3 0.0 0.0 0.1 10.0 0.1 0.2 0.1 0.1 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.2 2.2 0.6 0.4 19 3
Potassium (mg) 0.4 233.6 72.2 390.4 1,076.0 777.6 440.8 208.0 229.0 974.2 436.6 31.9 10.5 6.3 0.7 15.3 1.2 2.4 669.6 511.6 1,948.6 1,254.4 155.5 9,447 1,574
Proline (g) 0.0 0.0 0.0 0.1 3.9 n/a 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.1 2.5 1.1 1.1 9 2
Protein (g) 0.0 1.8 1.1 1.1 89.3 16.4 1.6 0.6 2.2 3.6 2.0 0.3 0.1 0.0 0.0 0.1 0.0 0.0 3.4 2.4 42.9 26.7 9.1 205 34
Retinol (mcg) 0.0 0.0 0.0 0.0 90.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 91 15
Riboflavin (mg) 0.0 0.0 0.0 0.1 0.7 0.3 0.0 0.0 0.3 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.2 0.4 0.2 0.3 3 1
Saturated Fat (g) 5.6 0.1 0.0 0.0 9.2 1.6 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.2 1.2 0.4 0.2 19 3
Selenium (mcg) 0.0 0.8 2.6 0.1 99.4 10.1 0.0 0.3 6.7 0.0 0.3 0.0 0.0 0.0 0.0 0.1 n/a 0.0 1.2 0.4 7.4 13.2 44.1 187 31
Serine (g) 0.0 0.0 0.0 0.1 3.8 n/a 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.1 2.7 1.5 0.4 9 2
Sodium (mg) 0.8 6.4 3.1 84.2 263.3 5,356.8 9.3 64.0 3.6 20.6 1,273.1 0.4 1.1 0.1 3,488.2 0.2 0.0 7.1 94.8 15.7 2,433.7 6.4 4.2 13,137 2,190
Starch n/a 0.0 n/a 1.7 n/a n/a 0.0 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 73.2 n/a 43.6 118 20
Stigmasterol n/a 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 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 1.6 n/a 4.4 n/a n/a 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.1 0.1 15.2 n/a 0.3 22 4
Sugar (g) 0.0 6.8 0.2 5.8 0.0 0.0 4.9 1.5 1.4 10.8 26.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.5 4.9 15.2 n/a 1.9 80 13
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 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 0.0 n/a n/a 0.0 0 0
Thiamin (mg) 0.0 0.1 0.0 0.1 0.3 0.0 0.1 0.0 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 1.0 0.5 0.6 3 1
Threonine (g) 0.0 0.0 0.0 0.2 4.1 n/a 0.1 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.1 1.6 1.1 0.3 8 1
Tocopherol, alpha (mg) 5.8 0.0 0.0 0.8 0.4 0.0 1.0 0.2 0.0 2.2 1.7 0.1 0.0 0.1 0.0 0.0 n/a 0.0 2.4 0.2 0.2 n/a 0.1 15 3
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.2 n/a 0.0 0 0
Tocopherol, gamma (mg) 0.3 0.0 n/a 0.0 0.5 n/a 0.2 0.0 0.0 0.5 0.1 0.0 0.0 0.1 n/a 0.1 n/a n/a 0.2 n/a 5.7 n/a 0.6 8 1
Total Fat (g) 40.5 0.2 0.1 0.3 34.8 3.2 0.4 0.1 0.2 0.8 0.4 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.6 4.9 1.4 1.1 90 15
Trans-monoenoic Fat n/a n/a n/a n/a 0.4 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a 0.0 0.5 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 1.0 n/a 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 0.5 0.3 0.1 2 0
Tyrosine (g) 0.0 0.0 0.0 0.1 3.2 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.1 1.0 0.8 0.2 6 1
Valine (g) 0.0 0.0 0.1 0.1 4.1 n/a 0.0 0.0 0.2 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.2 0.1 2.5 1.4 0.4 9 2
Vitamin A, IU (IU) 0.0 3.2 1.6 20,381.3 299.6 0.0 1,549.4 359.2 0.0 3,424.2 1,066.3 570.3 160.1 8.5 0.0 6.3 9.5 0.0 11,252.4 392.0 0.0 3.2 0.0 39,487 6,581
Vitamin A, RAE (mcg) 0.0 0.0 0.0 1,018.7 90.8 0.0 78.1 17.6 0.0 172.6 53.7 28.5 8.0 0.4 0.0 0.3 0.5 0.0 562.8 19.6 0.0 0.0 0.0 2,052 342
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 4.5 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 6 1
Vitamin B-6 (mg) 0.0 0.2 0.2 0.2 2.6 0.1 0.1 0.1 0.1 0.3 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.3 0.6 0.4 0.1 6 1
Vitamin C (mg) 0.0 11.8 5.6 7.2 0.0 0.0 25.5 2.5 1.5 56.3 17.3 1.9 2.5 0.0 0.0 0.0 0.3 0.0 33.7 35.1 9.9 4.2 0.0 215 36
Vitamin D (IU) 0.0 0.0 0.0 0.0 63.6 0.0 0.0 0.0 5.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 69 11
Water (g) 0.0 142.6 10.5 107.7 328.5 1,404.7 175.8 76.3 66.6 388.5 79.0 10.0 1.7 0.0 0.0 0.1 0.1 236.8 109.7 185.8 641.7 221.4 6.9 4,194 699
Zinc (mg) 0.0 0.3 0.2 0.3 10.7 0.0 0.3 0.1 0.4 0.7 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.6 0.6 3.8 2.8 1.0 22 4

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