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.
2 (30g) scallions |
1 (3g) garlic cloves |
1/2 large (75g) sweet onions |
30 ounces (851g) chickpeas |
1/4 cup (60g) tahini |
3 (150g) eggs |
1 medium (61g) carrots |
1/4 cup (38g) feta cheese |
1/4 cup (25g) parmesan cheese |
1/4 cup (4g) fresh cilantro |
1/2 teaspoon (3g) kosher salt |
1 to taste (3g) black pepper |
1 1/2 cups (162g) dry breadcrumbs |
1 tablespoon (14g) olive oil |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 1.8 | 0.6 | 1.1 | 0.1 | 0.2 | 0.3 | n/a | 0.0 | n/a | 0.8 | 0.0 | 5 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.0 | 0.1 | 4.0 | 1.6 | 1.2 | 0.1 | 0.2 | 0.4 | n/a | 0.0 | n/a | 0.9 | 0.0 | 8 | 0 |
Ash (g) | 0.2 | 0.0 | 0.3 | 13.7 | 3.0 | 1.6 | 0.6 | 2.0 | 2.0 | 0.1 | 3.0 | n/a | 4.6 | 0.0 | 31 | 0 |
Aspartic acid (g) | 0.1 | 0.0 | 0.1 | 5.0 | 1.0 | 2.0 | 0.1 | 0.3 | 0.7 | n/a | 0.0 | n/a | 1.2 | 0.0 | 10 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 21.6 | 5.4 | 17.3 | 272.2 | 252.0 | 84.0 | 20.1 | 184.9 | 277.3 | 2.7 | 0.7 | n/a | 296.5 | 0.1 | 1,435 | 0 |
Calories | 9.6 | 4.5 | 30.0 | 1,012.2 | 342.0 | 214.5 | 25.0 | 99.0 | 107.8 | 0.9 | 0.0 | n/a | 639.9 | 119.3 | 2,605 | 0 |
Calories (kj) | 40.5 | 18.7 | 124.5 | 4,227.3 | 1,431.0 | 898.5 | 105.5 | 413.6 | 451.3 | 3.8 | 0.0 | n/a | 2,677.9 | 499.4 | 10,892 | 0 |
Campesterol | n/a | 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 | 0 | 0 |
Carbohydrates (g) | 2.2 | 1.0 | 7.0 | 192.3 | 15.7 | 1.1 | 5.8 | 1.5 | 1.0 | 0.1 | 0.0 | n/a | 116.6 | 0.0 | 344 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 558.0 | 0.0 | 33.4 | 22.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 613 | 0 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 1.5 | 1.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 3 | 0 |
Cystine | n/a | 0.0 | 0.0 | 0.6 | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.0 | 2 | 0 |
Dietary Fiber (g) | 0.8 | 0.1 | 1.3 | 37.4 | 5.6 | 0.0 | 1.7 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 7.3 | 0.0 | 54 | 0 |
Folate (mcg) | 19.2 | 0.1 | 14.3 | 569.9 | 58.8 | 70.5 | 11.6 | 12.0 | 2.5 | 2.5 | 0.0 | n/a | 173.3 | 0.0 | 935 | 0 |
Folate, DFE (mcg) | 19.2 | 0.1 | 14.3 | 569.9 | 58.8 | 70.5 | 11.6 | 12.0 | 2.5 | 2.5 | 0.0 | n/a | 265.7 | 0.0 | 1,027 | 0 |
Folate, food (mcg) | 19.2 | 0.1 | 14.3 | 569.9 | 58.8 | 70.5 | 11.6 | 12.0 | 2.5 | 2.5 | 0.0 | n/a | 40.5 | 0.0 | 802 | 0 |
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 | 132.8 | 0.0 | 133 | 0 |
Fructose | n/a | n/a | 1.0 | n/a | n/a | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 4.0 | n/a | 5 | 0 |
Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 1.5 | n/a | n/a | 0.6 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 2.9 | n/a | 5 | 0 |
Glutamic acid (g) | 0.1 | 0.0 | 0.2 | 7.4 | 2.4 | 2.5 | 0.2 | 0.9 | 2.2 | n/a | 0.0 | n/a | 6.7 | 0.0 | 23 | 0 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 1.8 | 0.7 | 0.6 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.8 | 0.0 | 4 | 0 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 1.2 | 0.3 | 0.5 | 0.0 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.5 | 0.0 | 3 | 0 |
Iron (mg) | 0.4 | 0.1 | 0.2 | 11.5 | 1.5 | 2.6 | 0.2 | 0.2 | 0.2 | 0.1 | 0.0 | n/a | 7.8 | 0.1 | 25 | 0 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 1.8 | 0.5 | 1.0 | 0.0 | 0.3 | 0.5 | n/a | 0.0 | n/a | 0.9 | 0.0 | 5 | 0 |
Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 3.0 | 0.8 | 1.6 | 0.1 | 0.5 | 0.9 | n/a | 0.0 | n/a | 1.6 | 0.0 | 9 | 0 |
Lysine (g) | 0.0 | 0.0 | 0.0 | 2.8 | 0.3 | 1.4 | 0.1 | 0.5 | 0.7 | n/a | 0.0 | n/a | 0.7 | 0.0 | 7 | 0 |
Magnesium (mg) | 6.0 | 0.8 | 7.5 | 246.7 | 57.6 | 18.0 | 7.3 | 7.1 | 9.5 | 1.0 | 0.0 | n/a | 69.7 | 0.0 | 431 | 0 |
Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 3.1 | n/a | 3 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.1 | 5.1 | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | 0.0 | 8 | 0 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.6 | 0.4 | 0.6 | 0.0 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.4 | 0.0 | 2 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 2.2 | 10.9 | 5.5 | 0.0 | 1.7 | 2.1 | 0.0 | 0.0 | n/a | 1.7 | 9.8 | 34 | 0 |
Niacin (mg) | 0.2 | 0.0 | 0.1 | 1.2 | 3.6 | 0.1 | 0.6 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 10.7 | 0.0 | 17 | 0 |
Pantothenic acid (mg) | 0.0 | 0.0 | 0.1 | 2.5 | 0.4 | 2.3 | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.9 | 0.0 | 7 | 0 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 2.3 | 0.6 | 1.0 | 0.0 | 0.3 | 0.5 | n/a | 0.0 | n/a | 1.1 | 0.0 | 6 | 0 |
Phosphorus (mg) | 11.1 | 4.6 | 21.8 | 765.5 | 451.2 | 297.0 | 21.4 | 126.4 | 182.3 | 1.9 | 0.0 | n/a | 267.3 | 0.0 | 2,150 | 0 |
Phytosterols | n/a | n/a | 11.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | 13.0 | 29.8 | 54 | 0 |
Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 4.3 | 12.6 | 2.9 | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 3.3 | 1.4 | 25 | 0 |
Potassium (mg) | 82.8 | 12.0 | 109.5 | 1,463.0 | 248.4 | 207.0 | 195.2 | 23.3 | 31.3 | 20.8 | 0.2 | n/a | 317.5 | 0.1 | 2,711 | 0 |
Proline (g) | 0.0 | 0.0 | 0.0 | 1.7 | 0.5 | 0.8 | 0.0 | 0.5 | 1.2 | n/a | 0.0 | n/a | 2.2 | 0.0 | 7 | 0 |
Protein (g) | 0.5 | 0.2 | 0.8 | 42.1 | 10.7 | 18.8 | 0.6 | 5.3 | 9.6 | 0.1 | 0.0 | n/a | 21.6 | 0.0 | 110 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 240.0 | 0.0 | 46.9 | 55.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 343 | 0 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.7 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.7 | 0.0 | 2 | 0 |
Saturated Fat (g) | 0.0 | 0.0 | 0.0 | 1.0 | 4.0 | 4.7 | 0.0 | 5.6 | 4.3 | 0.0 | 0.0 | n/a | 1.9 | 1.9 | 24 | 0 |
Selenium (mcg) | 0.2 | 0.4 | 0.4 | 23.8 | n/a | 46.1 | 0.1 | 5.6 | 4.4 | 0.0 | 0.0 | n/a | 40.8 | 0.0 | 122 | 0 |
Serine (g) | 0.0 | 0.0 | 0.0 | 2.1 | 0.6 | 1.5 | 0.0 | 0.4 | 0.6 | n/a | 0.0 | n/a | 1.1 | 0.0 | 6 | 0 |
Sodium (mg) | 4.8 | 0.5 | 3.0 | 2,543.2 | 44.4 | 213.0 | 42.1 | 418.5 | 382.3 | 1.8 | 1,162.7 | n/a | 1,185.8 | 0.3 | 6,002 | 0 |
Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | 96.6 | n/a | 98 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | n/a | 0.7 | n/a | n/a | 0.0 | 2.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
Sugar (g) | 0.7 | 0.0 | 3.2 | n/a | n/a | 0.6 | 2.9 | 1.5 | 0.2 | 0.0 | 0.0 | n/a | 10.0 | 0.0 | 19 | 0 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.8 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.6 | 0.0 | 3 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 1.6 | 0.4 | 0.8 | 0.1 | 0.2 | 0.4 | n/a | 0.0 | n/a | 0.7 | 0.0 | 4 | 0 |
Tocopherol, alpha (mg) | 0.2 | 0.0 | 0.0 | n/a | n/a | 1.6 | 0.4 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 1.9 | 4 | 0 |
Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | n/a | 0.0 | n/a | n/a | 0.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.2 | 0.1 | 2 | 0 |
Total Fat (g) | 0.1 | 0.0 | 0.1 | 9.7 | 28.8 | 14.3 | 0.1 | 8.0 | 7.2 | 0.0 | 0.0 | n/a | 8.6 | 13.5 | 90 | 0 |
Trans-monoenoic Fat | 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 | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.3 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.3 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 1.0 | 0.4 | 0.7 | 0.0 | 0.3 | 0.6 | n/a | 0.0 | n/a | 0.6 | 0.0 | 4 | 0 |
Valine (g) | 0.0 | 0.0 | 0.0 | 1.8 | 0.6 | 1.3 | 0.0 | 0.4 | 0.6 | n/a | 0.0 | n/a | 1.0 | 0.0 | 6 | 0 |
Vitamin A, IU (IU) | 299.1 | 0.3 | 1.5 | 178.6 | 40.2 | 810.0 | 10,190.7 | 158.3 | 216.3 | 269.9 | 0.0 | n/a | 0.0 | 0.0 | 12,165 | 0 |
Vitamin A, RAE (mcg) | 15.0 | 0.0 | 0.0 | 8.5 | 1.8 | 240.0 | 509.4 | 46.9 | 57.3 | 13.5 | 0.0 | n/a | 0.0 | 0.0 | 892 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.6 | 0.6 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 3 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 4.0 | 0.1 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 5 | 0 |
Vitamin C (mg) | 5.6 | 0.9 | 5.6 | 32.3 | 0.0 | 0.0 | 3.6 | 0.0 | 0.0 | 1.1 | 0.0 | n/a | 0.0 | 0.0 | 49 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 123.0 | 0.0 | 6.0 | 5.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 134 | 0 |
Water (g) | 26.9 | 1.8 | 66.8 | 592.8 | 1.8 | 114.2 | 53.9 | 20.7 | 5.2 | 3.7 | 0.0 | n/a | 10.5 | 0.0 | 898 | 0 |
Zinc (mg) | 0.1 | 0.0 | 0.1 | 9.0 | 2.8 | 1.9 | 0.1 | 1.1 | 1.0 | 0.0 | 0.0 | n/a | 2.3 | 0.0 | 19 | 0 |
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.