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 cup (182g) bulgur wheat |
4 (60g) spring onions |
1/3 cup (53g) red onions |
3 cups (180g) parsley |
1 cup (93g) spearmint |
1/3 cup (72g) olive oil |
1/4 cup (60g) apple cider vinegar |
1 tablespoon (15g) fresh lemon juice |
1 tablespoon (21g) honey |
1/2 teaspoon (1g) cumin |
1/2 teaspoon (1g) allspice |
1 to taste (0g) salt and pepper |
2 cups (288g) strawberries |
1 1/2 cups (156g) English cucumbers |
1 cup (180g) tomatoes |
1/2 cup (59g) walnuts |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.4 | 1 | 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.3 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | 1.3 | 2 | 0 |
| Ash (g) | 0.6 | 0.5 | 0.2 | 4.0 | 1.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.2 | 0.6 | 0.9 | 1.0 | 11 | 2 |
| Aspartic acid (g) | 0.3 | 0.1 | 0.0 | 0.5 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.1 | 0.2 | 1.1 | 3 | 1 |
| Beta-sitosterol | 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 | n/a | 37.4 | 37 | 6 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 18.2 | 43.2 | 12.3 | 248.4 | 185.1 | 0.7 | 4.2 | 0.9 | 1.3 | 9.8 | 6.6 | n/a | 46.1 | 25.0 | 18.0 | 57.3 | 677 | 113 |
| Calories | 151.1 | 19.2 | 21.3 | 64.8 | 40.9 | 635.8 | 12.5 | 3.2 | 63.8 | 3.9 | 2.6 | n/a | 92.2 | 23.4 | 32.4 | 382.6 | 1,550 | 258 |
| Calories (kj) | 631.5 | 81.0 | 88.4 | 271.8 | 171.2 | 2,660.6 | 53.8 | 13.4 | 267.1 | 16.5 | 11.0 | n/a | 391.7 | 101.4 | 133.2 | 1,601.7 | 6,494 | 1,082 |
| Campesterol | 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 | n/a | 4.1 | 4 | 1 |
| Carbohydrates (g) | 33.8 | 4.4 | 5.0 | 11.4 | 7.8 | 0.0 | 0.6 | 1.0 | 17.3 | 0.5 | 0.7 | n/a | 22.1 | 5.7 | 7.0 | 8.0 | 125 | 21 |
| 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 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.9 | 2 | 0 |
| Cystine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Dietary Fiber (g) | 8.2 | 1.6 | 0.9 | 5.9 | 6.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 5.8 | 0.8 | 2.2 | 3.9 | 36 | 6 |
| Folate (mcg) | 32.8 | 38.4 | 10.1 | 273.6 | 97.7 | 0.0 | 0.0 | 2.9 | 0.4 | 0.1 | 0.4 | n/a | 69.1 | 10.9 | 27.0 | 57.3 | 621 | 103 |
| Folate, DFE (mcg) | 32.8 | 38.4 | 10.1 | 273.6 | 97.7 | 0.0 | 0.0 | 2.9 | 0.4 | 0.1 | 0.4 | n/a | 69.1 | 10.9 | 27.0 | 57.3 | 621 | 103 |
| Folate, food (mcg) | 32.8 | 38.4 | 10.1 | 273.6 | 97.7 | 0.0 | 0.0 | 2.9 | 0.4 | 0.1 | 0.4 | n/a | 69.1 | 10.9 | 27.0 | 57.3 | 621 | 103 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 0.7 | n/a | n/a | n/a | 0.2 | 0.2 | 8.6 | n/a | n/a | n/a | 7.0 | 1.4 | 2.5 | 0.1 | 21 | 3 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Glucose (dextrose) | n/a | n/a | 1.0 | n/a | n/a | n/a | 0.1 | 0.1 | 7.5 | n/a | n/a | n/a | 5.7 | 1.2 | 2.3 | 0.0 | 18 | 3 |
| Glutamic acid (g) | 1.8 | 0.2 | 0.1 | 0.4 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.3 | 0.8 | 1.6 | 6 | 1 |
| Glycine (g) | 0.2 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.5 | 1 | 0 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Iron (mg) | 1.7 | 0.9 | 0.1 | 11.2 | 11.0 | 0.4 | 0.1 | 0.0 | 0.1 | 0.7 | 0.1 | n/a | 1.2 | 0.4 | 0.5 | 1.7 | 30 | 5 |
| Isoleucine (g) | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 1 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.4 | 0.1 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.7 | 2 | 0 |
| Lysine (g) | 0.2 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Magnesium (mg) | 58.2 | 12.0 | 5.3 | 90.0 | 58.6 | 0.0 | 3.0 | 0.9 | 0.4 | 3.8 | 1.4 | n/a | 37.4 | 20.3 | 19.8 | 92.4 | 404 | 67 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 1.1 | 0.1 | 0.1 | 0.3 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.1 | 0.2 | 2.0 | 6 | 1 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | 52.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 5.2 | 59 | 10 |
| Niacin (mg) | 1.8 | 0.3 | 0.1 | 2.4 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.2 | 1.1 | 0.7 | 9 | 1 |
| Pantothenic acid (mg) | 0.6 | 0.0 | 0.1 | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.4 | 0.4 | 0.2 | 0.3 | 3 | 0 |
| Phenylalanine (g) | 0.3 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.4 | 1 | 0 |
| Phosphorus (mg) | 72.8 | 22.2 | 15.5 | 104.4 | 55.8 | 0.0 | 4.8 | 1.2 | 0.8 | 5.2 | 1.1 | n/a | 69.1 | 37.4 | 43.2 | 202.4 | 636 | 106 |
| Phytosterols | n/a | n/a | 8.0 | 9.0 | 9.3 | 159.0 | 0.0 | n/a | n/a | 0.7 | 0.6 | n/a | 34.6 | 21.8 | 12.6 | 42.1 | 298 | 50 |
| Polyunsaturated Fat (g) | 0.2 | 0.0 | 0.0 | 0.2 | 0.4 | 7.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.1 | 27.6 | 37 | 6 |
| Potassium (mg) | 123.8 | 165.6 | 77.8 | 997.2 | 426.0 | 0.7 | 43.6 | 15.2 | 10.9 | 18.8 | 10.5 | n/a | 440.6 | 229.3 | 426.6 | 258.0 | 3,245 | 541 |
| Proline (g) | 0.6 | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.4 | 2 | 0 |
| Protein (g) | 5.6 | 1.1 | 0.6 | 5.3 | 3.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | n/a | 1.9 | 1.0 | 1.6 | 8.9 | 29 | 5 |
| 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 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Saturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 9.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 3.6 | 14 | 2 |
| Selenium (mcg) | 1.1 | 0.4 | 0.3 | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1.2 | 0.5 | 0.0 | 2.9 | 7 | 1 |
| Serine (g) | 0.3 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.5 | 1 | 0 |
| Sodium (mg) | 9.1 | 9.6 | 2.1 | 100.8 | 27.9 | 1.4 | 3.0 | 0.1 | 0.8 | 1.8 | 0.8 | n/a | 2.9 | 3.1 | 9.0 | 1.2 | 174 | 29 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 1.3 | 0.0 | 0.0 | 1 | 0 |
| Stigmasterol | 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 | n/a | 0.6 | 1 | 0 |
| Sucrose | n/a | n/a | 0.5 | n/a | n/a | n/a | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 1.4 | 0.0 | 0.0 | 1.4 | 4 | 1 |
| Sugar (g) | 0.2 | 1.4 | 2.3 | 1.5 | n/a | 0.0 | 0.2 | 0.4 | 17.2 | 0.0 | n/a | n/a | 14.1 | 2.6 | 4.7 | 1.5 | 46 | 8 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.2 | 1 | 0 |
| Threonine (g) | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.3 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.3 | 0.0 | 1.4 | n/a | 10.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.8 | 0.0 | 1.0 | 0.4 | 14 | 2 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 1.1 | 1 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | 1.0 | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.0 | 0.2 | 12.2 | 14 | 2 |
| Total Fat (g) | 0.4 | 0.1 | 0.1 | 1.4 | 0.7 | 71.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.9 | 0.2 | 0.4 | 38.1 | 115 | 19 |
| Trans-monoenoic Fat | 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 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 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 | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Tyrosine (g) | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Valine (g) | 0.3 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.4 | 1 | 0 |
| Vitamin A, IU (IU) | 3.6 | 598.2 | 1.1 | 15,163.2 | 3,771.2 | 0.0 | 0.0 | 0.9 | 0.0 | 13.3 | 5.4 | n/a | 34.6 | 163.8 | 1,499.4 | 11.7 | 21,266 | 3,544 |
| Vitamin A, RAE (mcg) | 0.0 | 30.0 | 0.0 | 757.8 | 188.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.3 | n/a | 2.9 | 7.8 | 75.6 | 0.6 | 1,064 | 177 |
| 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 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.3 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 11.3 | 3.9 | 239.4 | 12.4 | 0.0 | 0.0 | 5.7 | 0.1 | 0.1 | 0.4 | n/a | 169.3 | 4.4 | 24.7 | 0.8 | 472 | 79 |
| 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 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 141.5 | 53.9 | 47.5 | 157.9 | 79.6 | 0.0 | 56.1 | 13.6 | 3.6 | 0.1 | 0.1 | n/a | 261.9 | 148.6 | 170.1 | 2.4 | 1,137 | 189 |
| Zinc (mg) | 1.0 | 0.2 | 0.1 | 1.9 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.4 | 0.3 | 0.3 | 1.8 | 7 | 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.