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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1 tablespoon (14g) olive oil |
1 (110g) onions |
1 large (89g) leeks |
1/2 cup (30g) Italian parsley |
1 3/4 cups (0g) vegetable broth |
1 large (72g) carrots |
1 large (163g) boiling potatoes |
1 teaspoon (2g) ground cumin |
1/4 teaspoon (1g) turmeric |
3 small (354g) squash |
4 ounces (114g) spinach |
3 ounces (86g) vermicelli |
1 1/2 cups (360g) chickpeas |
1 to taste (0g) salt & freshly ground black pepper |
1 to taste (2g) cayenne pepper |
1 small (32g) sourdough bread |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.1 | 0.1 | n/a | n/a | 0.2 | 0.2 | 0.4 | 0.8 | n/a | n/a | 0.1 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | n/a | n/a | 0.2 | 0.2 | 0.4 | 1.7 | n/a | n/a | 0.1 | 3 | 0 |
| Ash (g) | 0.0 | 0.4 | 0.9 | 0.7 | n/a | 0.7 | 1.5 | 0.2 | 0.0 | 2.2 | 2.0 | 0.8 | 5.8 | n/a | n/a | 0.7 | 16 | 3 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.1 | 0.7 | n/a | n/a | 0.5 | 0.3 | 0.5 | 2.1 | n/a | n/a | 0.1 | 5 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 0.1 | 25.3 | 52.5 | 41.4 | n/a | 23.8 | 8.2 | 19.6 | 1.0 | 53.1 | 112.5 | 18.0 | 115.2 | n/a | n/a | 14.1 | 485 | 81 |
| Calories | 119.3 | 44.0 | 54.3 | 10.8 | n/a | 29.5 | 142.0 | 7.9 | 1.9 | 56.6 | 26.1 | 317.2 | 428.4 | n/a | n/a | 92.5 | 1,331 | 222 |
| Calories (kj) | 499.4 | 182.6 | 227.0 | 45.3 | n/a | 124.6 | 595.7 | 32.9 | 8.1 | 244.3 | 110.2 | 1,327.8 | 1,789.2 | n/a | n/a | 387.2 | 5,574 | 929 |
| Carbohydrates (g) | 0.0 | 10.3 | 12.6 | 1.9 | n/a | 6.9 | 32.9 | 0.9 | 0.4 | 11.9 | 4.1 | 63.8 | 81.4 | n/a | n/a | 18.1 | 245 | 41 |
| Cholesterol (mg) | 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 | n/a | n/a | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.6 | n/a | n/a | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.2 | n/a | n/a | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 1.6 | 1.0 | n/a | 2.0 | 2.9 | 0.2 | 0.1 | 3.9 | 2.5 | 2.7 | 15.8 | n/a | n/a | 0.8 | 35 | 6 |
| Folate (mcg) | 0.0 | 20.9 | 57.0 | 45.6 | n/a | 13.7 | 16.3 | 0.2 | 0.2 | 102.7 | 220.4 | 202.6 | 241.2 | n/a | n/a | 47.4 | 968 | 161 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 57.0 | 45.6 | n/a | 13.7 | 16.3 | 0.2 | 0.2 | 102.7 | 220.4 | 334.3 | 241.2 | n/a | n/a | 73.6 | 1,126 | 188 |
| Folate, food (mcg) | 0.0 | 20.9 | 57.0 | 45.6 | n/a | 13.7 | 16.3 | 0.2 | 0.2 | 102.7 | 220.4 | 15.4 | 241.2 | n/a | n/a | 9.9 | 743 | 124 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 187.2 | 0.0 | n/a | n/a | 37.4 | 225 | 37 |
| Fructose | n/a | 1.4 | n/a | n/a | n/a | 0.4 | 0.5 | n/a | 0.0 | 3.4 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | 6 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | n/a | n/a | 0.4 | 0.6 | n/a | 0.0 | 2.7 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 6 | 1 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.2 | 0.1 | n/a | 0.3 | 0.5 | n/a | n/a | 0.4 | 0.4 | 3.9 | 3.1 | n/a | n/a | 1.1 | 10 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.2 | 0.4 | 0.7 | n/a | n/a | 0.1 | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.3 | 0.5 | n/a | n/a | 0.1 | 1 | 0 |
| Hydroxyproline | n/a | n/a | 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 |
| Iron (mg) | 0.1 | 0.2 | 1.9 | 1.9 | n/a | 0.2 | 0.5 | 1.4 | 0.2 | 1.2 | 3.1 | 2.8 | 4.9 | n/a | n/a | 1.2 | 20 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | n/a | 0.1 | 0.2 | 0.4 | 0.8 | n/a | n/a | 0.1 | 2 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.1 | 0.2 | n/a | n/a | 0.2 | 0.3 | 0.8 | 1.3 | n/a | n/a | 0.2 | 3 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.1 | 0.2 | n/a | n/a | 0.2 | 0.2 | 0.3 | 1.2 | n/a | n/a | 0.1 | 2 | 0 |
| Magnesium (mg) | 0.0 | 11.0 | 24.9 | 15.0 | n/a | 8.6 | 35.9 | 7.7 | 1.1 | 60.2 | 89.7 | 45.3 | 104.4 | n/a | n/a | 9.0 | 413 | 69 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.7 | n/a | n/a | n/a | n/a | 2 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.4 | 0.0 | n/a | 0.1 | 0.2 | 0.1 | 0.0 | 0.6 | 1.0 | 0.8 | 2.2 | n/a | n/a | 0.2 | 6 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.1 | 0.2 | n/a | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.9 | n/a | n/a | 0.1 | 12 | 2 |
| Niacin (mg) | 0.0 | 0.1 | 0.4 | 0.4 | n/a | 0.7 | 2.3 | 0.1 | 0.0 | 1.7 | 0.8 | 6.1 | 0.5 | n/a | n/a | 1.5 | 15 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.2 | 0.8 | n/a | n/a | 0.5 | 0.1 | 0.4 | 1.1 | n/a | n/a | 0.1 | 4 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.6 | 1.0 | n/a | n/a | 0.2 | 2 | 0 |
| Phosphorus (mg) | 0.0 | 31.9 | 31.2 | 17.4 | n/a | 25.2 | 71.8 | 10.5 | 1.5 | 134.5 | 55.7 | 161.6 | 324.0 | n/a | n/a | 36.5 | 902 | 150 |
| Phytosterols (mg) | 29.8 | 16.5 | n/a | 1.5 | n/a | n/a | n/a | 1.4 | 0.5 | n/a | 10.2 | n/a | n/a | n/a | n/a | n/a | 60 | 10 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.3 | 0.2 | 0.5 | 1.8 | n/a | n/a | 0.3 | 5 | 1 |
| Potassium (mg) | 0.1 | 160.6 | 160.2 | 166.2 | n/a | 230.4 | 618.5 | 37.5 | 13.9 | 927.5 | 633.9 | 190.7 | 619.2 | n/a | n/a | 41.0 | 3,800 | 633 |
| Proline (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | 1.3 | 0.7 | n/a | n/a | 0.4 | 3 | 0 |
| Protein (g) | 0.0 | 1.2 | 1.3 | 0.9 | n/a | 0.7 | 3.1 | 0.4 | 0.0 | 4.3 | 3.2 | 11.1 | 17.8 | n/a | n/a | 3.8 | 48 | 8 |
| Retinol (mcg) | 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 | n/a | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 0.3 | 0.1 | n/a | n/a | 0.1 | 1 | 0 |
| Saturated Fat (g) | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.4 | n/a | n/a | 0.2 | 3 | 1 |
| Selenium (mcg) | 0.0 | 0.6 | 0.9 | 0.0 | n/a | 0.1 | 0.5 | 0.1 | 0.0 | 0.7 | 1.1 | 54.0 | 10.1 | n/a | n/a | 8.7 | 77 | 13 |
| Serine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.5 | 0.9 | n/a | n/a | 0.1 | 2 | 0 |
| Sodium (mg) | 0.3 | 4.4 | 17.8 | 16.8 | n/a | 49.7 | 6.5 | 3.5 | 0.2 | 7.1 | 89.7 | 5.1 | 1,076.4 | n/a | n/a | 164.2 | 1,442 | 240 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | 1.0 | n/a | n/a | n/a | n/a | n/a | 53.4 | n/a | n/a | n/a | n/a | 54 | 9 |
| Sucrose | n/a | 1.1 | n/a | n/a | n/a | 2.6 | 0.3 | n/a | 0.0 | 0.1 | 0.1 | 0.4 | n/a | n/a | n/a | n/a | 5 | 1 |
| Sugar (g) | 0.0 | 4.7 | 3.5 | 0.3 | n/a | 3.4 | 1.4 | 0.0 | 0.0 | 7.8 | 0.5 | 2.3 | n/a | n/a | n/a | 0.8 | 25 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.8 | 0.1 | n/a | n/a | 0.1 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.4 | 0.7 | n/a | n/a | 0.1 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.8 | 0.2 | n/a | 0.5 | 0.0 | 0.1 | 0.0 | 0.4 | 2.3 | 0.1 | n/a | n/a | n/a | 0.1 | 6 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | 0.8 | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 13.5 | 0.1 | 0.3 | 0.2 | n/a | 0.2 | 0.2 | 0.5 | 0.1 | 0.6 | 0.4 | 1.3 | 4.1 | n/a | n/a | 0.6 | 22 | 4 |
| Trans-monoenoic Fat | n/a | n/a | 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 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.2 | n/a | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.2 | 0.4 | n/a | n/a | 0.1 | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | n/a | n/a | 0.2 | 0.2 | 0.5 | 0.7 | n/a | n/a | 0.1 | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 1,483.6 | 2,527.2 | n/a | 12,028.3 | 4.9 | 26.7 | 0.0 | 708.0 | 10,652.3 | 0.0 | 75.6 | n/a | n/a | 0.0 | 27,509 | 4,585 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 73.9 | 126.3 | n/a | 601.2 | 0.0 | 1.3 | 0.0 | 35.4 | 532.8 | 0.0 | 3.6 | n/a | n/a | 0.0 | 1,374 | 229 |
| Vitamin B-12 (mcg) | 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 | n/a | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.1 | 0.5 | 0.0 | 0.0 | 0.8 | 0.2 | 0.1 | 1.7 | n/a | n/a | 0.0 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 8.1 | 10.7 | 39.9 | n/a | 4.2 | 21.2 | 0.2 | 0.1 | 60.2 | 31.9 | 0.0 | 13.7 | n/a | n/a | 0.1 | 190 | 32 |
| Vitamin D (IU) | 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 | n/a | n/a | 0.0 | 0 | 0 |
| Water (g) | 0.0 | 98.0 | 73.9 | 26.3 | n/a | 63.6 | 125.6 | 0.2 | 0.1 | 335.0 | 103.8 | 8.5 | 250.9 | n/a | n/a | 8.9 | 1,095 | 182 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | 0.3 | n/a | 0.2 | 0.5 | 0.1 | 0.0 | 1.0 | 0.6 | 1.2 | 3.8 | n/a | n/a | 0.3 | 8 | 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.