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 tablespoon (14g) safflower oil |
1 medium (110g) onions |
1 tablespoon (6g) curry powder |
1/2 teaspoon (1g) ground ginger |
1 tablespoon (6g) mustard seeds |
1/2 lb (233g) tofu |
2 cups (142g) broccoli florets |
3 tablespoons (20g) slivered almonds |
3 tablespoons (30g) raisins |
5 cups (1,185g) water |
2 cups (346g) cream of wheat |
1/2 teaspoon (3g) salt |
2 tablespoons (2g) fresh cilantro |
1 cup (245g) plain low-fat yogurt |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.6 | 0.2 | 0.2 | 0.0 | n/a | 1.3 | 0.0 | n/a | 0.6 | 3 | 1 |
Alcohol (g) | 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 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 1.0 | 0.2 | 0.5 | 0.1 | n/a | 1.6 | 0.0 | n/a | 0.4 | 4 | 1 |
Ash (g) | 0.0 | 0.4 | 0.4 | 0.0 | 0.3 | 1.6 | 1.3 | 0.6 | 0.5 | 1.2 | 2.1 | 3.0 | 0.0 | 2.7 | 14 | 4 |
Aspartic acid (g) | 0.0 | 0.1 | n/a | 0.0 | 0.2 | 1.7 | 0.3 | 0.6 | 0.0 | n/a | 1.7 | 0.0 | n/a | 1.0 | 6 | 1 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 26.7 | n/a | n/a | n/a | n/a | 0.0 | n/a | 27 | 7 |
Caffeine (mg) | 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 | 0.0 | 0 | 0 |
Calcium (mg) | 0.0 | 25.3 | 30.1 | 1.0 | 16.8 | 258.2 | 68.2 | 53.5 | 14.8 | 35.6 | 2,096.8 | 0.7 | 1.3 | 448.4 | 3,051 | 763 |
Calories | 120.2 | 44.0 | 20.5 | 3.0 | 32.0 | 141.9 | 39.8 | 116.4 | 88.8 | 0.0 | 1,280.2 | 0.0 | 0.5 | 154.4 | 2,042 | 510 |
Calories (kj) | 503.1 | 182.6 | 85.7 | 12.6 | 133.9 | 593.3 | 166.1 | 487.6 | 371.8 | 0.0 | 5,356.1 | 0.0 | 1.9 | 649.3 | 8,544 | 2,136 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
Carbohydrates (g) | 0.0 | 10.3 | 3.7 | 0.6 | 1.8 | 4.2 | 7.4 | 4.4 | 23.5 | 0.0 | 264.7 | 0.0 | 0.1 | 17.2 | 338 | 84 |
Cholesterol (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 | 14.7 | 15 | 4 |
Copper (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.1 | 0.2 | 0.1 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Cystine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 0.0 | n/a | 0.1 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 1.9 | 2.1 | 0.1 | 0.8 | 0.5 | n/a | 2.5 | 1.1 | 0.0 | 13.1 | 0.0 | 0.1 | 0.0 | 22 | 6 |
Folate (mcg) | 0.0 | 20.9 | 9.7 | 0.1 | 10.2 | 102.4 | 100.8 | 10.1 | 1.5 | 0.0 | 418.7 | 0.0 | 1.2 | 27.0 | 703 | 176 |
Folate, DFE (mcg) | 0.0 | 20.9 | 9.7 | 0.1 | 10.2 | 102.4 | 100.8 | 10.1 | 1.5 | 0.0 | 629.7 | 0.0 | 1.2 | 27.0 | 914 | 228 |
Folate, food (mcg) | 0.0 | 20.9 | 9.7 | 0.1 | 10.2 | 102.4 | 100.8 | 10.1 | 1.5 | 0.0 | 117.6 | 0.0 | 1.2 | 27.0 | 402 | 100 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 301.0 | 0.0 | 0.0 | 0.0 | 301 | 75 |
Fructose | n/a | 1.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 8.8 | n/a | n/a | n/a | n/a | n/a | 10 | 3 |
Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 2.2 | 0.1 | 0.0 | 0.2 | n/a | n/a | 0.0 | 8.2 | n/a | n/a | n/a | n/a | n/a | 11 | 3 |
Glutamic acid (g) | 0.0 | 0.3 | n/a | 0.0 | 0.3 | 2.6 | 0.5 | 1.4 | 0.0 | n/a | 13.5 | 0.0 | n/a | 2.5 | 21 | 5 |
Glycine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.6 | 0.1 | 0.3 | 0.0 | n/a | 1.4 | 0.0 | n/a | 0.3 | 3 | 1 |
Histidine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 0.1 | 0.1 | 0.0 | n/a | 0.8 | 0.0 | n/a | 0.3 | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.0 | 0.2 | 1.9 | 0.2 | 0.6 | 2.6 | 1.2 | 0.8 | 0.6 | 0.0 | 99.0 | 0.0 | 0.0 | 0.2 | 107 | 27 |
Isoleucine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.8 | 0.2 | 0.1 | 0.0 | n/a | 1.6 | 0.0 | n/a | 0.7 | 3 | 1 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 1.2 | 0.2 | 0.3 | 0.0 | n/a | 2.8 | 0.0 | n/a | 1.3 | 6 | 1 |
Lysine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 1.0 | 0.2 | 0.1 | 0.0 | n/a | 0.9 | 0.0 | n/a | 1.2 | 4 | 1 |
Magnesium (mg) | 0.0 | 11.0 | 16.0 | 1.9 | 23.3 | 62.8 | 35.5 | 54.3 | 9.5 | 11.9 | 93.4 | 0.0 | 0.5 | 41.7 | 362 | 90 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.3 | 0.3 | 0.2 | 0.9 | 0.3 | 0.5 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
Methionine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.0 | n/a | 0.4 | 1 | 0 |
Monounsaturated Fat (g) | 10.2 | 0.0 | 0.3 | 0.0 | 1.4 | 1.9 | 0.0 | 6.3 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 1.0 | 22 | 5 |
Niacin (mg) | 0.0 | 0.1 | 0.2 | 0.1 | 0.3 | 1.2 | 0.9 | 0.7 | 0.2 | 0.0 | 14.5 | 0.0 | 0.0 | 0.3 | 19 | 5 |
Pantothenic acid (mg) | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.1 | 0.8 | 0.1 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 1.4 | 4 | 1 |
Phenylalanine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.7 | 0.1 | 0.2 | 0.0 | n/a | 2.0 | 0.0 | n/a | 0.7 | 4 | 1 |
Phosphorus (mg) | 0.0 | 31.9 | 22.0 | 1.5 | 52.2 | 214.0 | 93.7 | 98.0 | 30.0 | 0.0 | 397.9 | 0.0 | 1.0 | 352.8 | 1,295 | 324 |
Phytosterols (mg) | 60.4 | 16.5 | 4.5 | 0.7 | 7.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 90 | 22 |
Polyunsaturated Fat (g) | 1.7 | 0.0 | 0.2 | 0.0 | 0.6 | 4.8 | 0.2 | 2.4 | 0.0 | 0.0 | 2.9 | 0.0 | 0.0 | 0.1 | 13 | 3 |
Potassium (mg) | 0.0 | 160.6 | 97.2 | 11.9 | 46.5 | 279.2 | 461.5 | 142.8 | 222.5 | 11.9 | 415.2 | 0.2 | 10.4 | 573.3 | 2,433 | 608 |
Proline (g) | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.8 | 0.2 | 0.2 | 0.1 | n/a | 4.4 | 0.0 | n/a | 1.5 | 7 | 2 |
Protein (g) | 0.0 | 1.2 | 0.8 | 0.1 | 1.6 | 15.2 | 4.2 | 4.3 | 0.9 | 0.0 | 36.3 | 0.0 | 0.0 | 12.9 | 78 | 19 |
Retinol (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 | 34.3 | 34 | 9 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.5 | 2 | 0 |
Saturated Fat (g) | 1.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1.2 | 0.1 | 0.8 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 2.5 | 7 | 2 |
Selenium (mcg) | 0.0 | 0.6 | 1.1 | 0.5 | 13.1 | 20.7 | 4.3 | 0.5 | 0.2 | 0.0 | 69.2 | 0.0 | 0.0 | 8.1 | 118 | 30 |
Serine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.1 | 0.2 | 0.0 | n/a | 2.1 | 0.0 | n/a | 0.8 | 4 | 1 |
Sodium (mg) | 0.0 | 4.4 | 3.3 | 0.2 | 0.8 | 18.6 | 38.3 | 0.2 | 3.3 | 35.6 | 24.2 | 1,162.7 | 0.9 | 171.5 | 1,464 | 366 |
Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.8 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | 0.1 | n/a | 1 | 0 |
Sucrose | n/a | 1.1 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.7 | 0.1 | n/a | 0.7 | n/a | n/a | n/a | 3 | 1 |
Sugar (g) | 0.0 | 4.7 | 0.2 | 0.0 | 0.4 | 1.6 | n/a | 0.8 | 17.6 | 0.0 | 0.7 | 0.0 | 0.0 | 17.2 | 43 | 11 |
Theobromine (mg) | 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 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | 0.1 | 2 | 1 |
Threonine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.6 | 0.1 | 0.1 | 0.0 | n/a | 1.1 | 0.0 | n/a | 0.5 | 3 | 1 |
Tocopherol, alpha (mg) | 4.6 | 0.0 | 1.4 | 0.0 | 0.3 | 0.0 | n/a | 5.3 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.1 | 12 | 3 |
Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.0 | 0.1 | 0.0 | 1.2 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Total Fat (g) | 13.6 | 0.1 | 0.9 | 0.0 | 2.3 | 8.6 | 0.5 | 10.0 | 0.1 | 0.0 | 5.2 | 0.0 | 0.0 | 3.8 | 45 | 11 |
Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.0 | n/a | 0.1 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.5 | 0.1 | 0.1 | 0.0 | n/a | 1.2 | 0.0 | n/a | 0.6 | 3 | 1 |
Valine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.8 | 0.2 | 0.2 | 0.0 | n/a | 1.8 | 0.0 | n/a | 1.1 | 4 | 1 |
Vitamin A, IU (IU) | 0.0 | 2.2 | 62.1 | 0.3 | 2.0 | 16.3 | 4,260.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 135.0 | 125.0 | 4,603 | 1,151 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 3.1 | 0.0 | 0.1 | 0.0 | 213.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.7 | 34.3 | 257 | 64 |
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 | 0.0 | 0.0 | 1.4 | 1 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 1 | 0 |
Vitamin C (mg) | 0.0 | 8.1 | 0.7 | 0.0 | 0.4 | 0.5 | 132.3 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.5 | 2.0 | 145 | 36 |
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 | 0.0 | 0.0 | 2.5 | 2 | 1 |
Water (g) | 0.0 | 98.0 | 0.6 | 0.1 | 0.3 | 203.0 | 128.8 | 1.0 | 4.6 | 1,183.8 | 37.7 | 0.0 | 1.8 | 208.4 | 1,868 | 467 |
Zinc (mg) | 0.0 | 0.2 | 0.3 | 0.0 | 0.4 | 1.5 | 0.6 | 0.6 | 0.1 | 0.0 | 3.0 | 0.0 | 0.0 | 2.2 | 9 | 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.
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