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 1/2 lbs (681g) courgettes |
3 tablespoons (41g) vegetable oil |
1/2 teaspoon (1g) mustard seeds |
1 (110g) yellow onions |
3 (9g) garlic cloves |
1/4 teaspoon (1g) red chili powder |
1 teaspoon (2g) ground coriander |
1 1/2 teaspoons (3g) ground cumin |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) ground turmeric |
1 tablespoon (16g) tomato paste |
14 ounces (397g) diced tomatoes |
2/3 cup (158g) water |
1 tablespoon (1g) fresh coriander |
1 teaspoon (17g) garam masala |
Total | 1 serving | |
Alanine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
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 | n/a | 0 | 0 |
Arginine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
Ash (g) | 3.9 | 0.0 | 0.0 | 0.4 | 0.1 | 0.1 | 0.1 | 0.2 | 3.0 | 0.0 | 0.4 | 2.0 | 0.2 | 0.0 | n/a | 11 | 3 |
Aspartic acid (g) | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.5 | n/a | n/a | n/a | 2 | 0 |
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 | 0.0 | n/a | 0 | 0 |
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 | n/a | 0 | 0 |
Calcium (mg) | 109.0 | 0.0 | 2.7 | 25.3 | 16.3 | 2.2 | 12.8 | 29.3 | 0.7 | 1.0 | 5.8 | 39.7 | 4.7 | 0.7 | n/a | 250 | 63 |
Calories | 115.8 | 360.7 | 5.1 | 44.0 | 13.4 | 1.9 | 5.4 | 11.8 | 0.0 | 1.9 | 13.2 | 71.4 | 0.0 | 0.2 | n/a | 645 | 161 |
Calories (kj) | 476.7 | 1,509.2 | 21.3 | 182.6 | 56.1 | 8.0 | 22.4 | 49.4 | 0.0 | 8.1 | 55.1 | 293.7 | 0.0 | 1.0 | n/a | 2,683 | 671 |
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 | 0.0 | n/a | 0 | 0 |
Carbohydrates (g) | 21.2 | 0.0 | 0.3 | 10.3 | 3.0 | 0.3 | 1.0 | 1.4 | 0.0 | 0.4 | 3.0 | 15.4 | 0.0 | 0.0 | n/a | 56 | 14 |
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 | 0.0 | n/a | 0 | 0 |
Copper (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 1 | 0 |
Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Dietary Fiber (g) | 6.8 | 0.0 | 0.1 | 1.9 | 0.2 | 0.2 | 0.8 | 0.3 | 0.0 | 0.1 | 0.7 | 4.8 | 0.0 | 0.0 | n/a | 16 | 4 |
Folate (mcg) | 163.4 | 0.0 | 1.6 | 20.9 | 0.3 | 0.2 | 0.0 | 0.3 | 0.0 | 0.2 | 1.9 | 59.5 | 0.0 | 0.6 | n/a | 249 | 62 |
Folate, DFE (mcg) | 163.4 | 0.0 | 1.6 | 20.9 | 0.3 | 0.2 | 0.0 | 0.3 | 0.0 | 0.2 | 1.9 | 59.5 | 0.0 | 0.6 | n/a | 249 | 62 |
Folate, food (mcg) | 163.4 | 0.0 | 1.6 | 20.9 | 0.3 | 0.2 | 0.0 | 0.3 | 0.0 | 0.2 | 1.9 | 59.5 | 0.0 | 0.6 | n/a | 249 | 62 |
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 | n/a | 0 | 0 |
Fructose (g) | 9.4 | n/a | 0.0 | 1.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.9 | 5.4 | n/a | n/a | n/a | 17 | 4 |
Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 7.3 | n/a | 0.0 | 2.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.9 | 5.0 | n/a | n/a | n/a | 15 | 4 |
Glutamic acid (g) | 0.9 | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 1.7 | n/a | n/a | n/a | 3 | 1 |
Glycine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
Histidine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
Hydroxyproline | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 2.5 | 0.0 | 0.1 | 0.2 | 0.2 | 0.1 | 0.3 | 2.1 | 0.0 | 0.2 | 0.5 | 1.1 | 0.0 | 0.0 | n/a | 7 | 2 |
Isoleucine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
Lysine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
Magnesium (mg) | 122.6 | 0.0 | 3.7 | 11.0 | 2.3 | 1.0 | 5.9 | 11.5 | 0.0 | 1.1 | 6.7 | 43.7 | 1.6 | 0.3 | n/a | 211 | 53 |
Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 1.2 | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 2 | 1 |
Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Monounsaturated Fat (g) | 0.1 | 11.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 12 | 3 |
Niacin (mg) | 3.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 2.4 | 0.0 | 0.0 | n/a | 6 | 2 |
Pantothenic acid (mg) | 1.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 2 | 0 |
Phenylalanine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
Phosphorus (mg) | 258.8 | 0.0 | 8.3 | 31.9 | 13.8 | 2.0 | 7.4 | 15.7 | 0.0 | 1.5 | 13.3 | 95.3 | 0.0 | 0.5 | n/a | 448 | 112 |
Phytosterols | n/a | 394.9 | 1.2 | 16.5 | n/a | 0.6 | 0.8 | 2.1 | 0.0 | 0.5 | n/a | 27.8 | n/a | 0.1 | n/a | 444 | 111 |
Polyunsaturated Fat (g) | 0.6 | 22.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 24 | 6 |
Potassium (mg) | 1,777.4 | 0.0 | 7.4 | 160.6 | 36.1 | 13.2 | 22.8 | 56.3 | 0.2 | 13.9 | 162.8 | 940.6 | 1.6 | 5.2 | n/a | 3,198 | 800 |
Proline (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
Protein (g) | 8.2 | 0.0 | 0.3 | 1.2 | 0.6 | 0.1 | 0.2 | 0.6 | 0.0 | 0.0 | 0.7 | 3.5 | 0.0 | 0.0 | n/a | 15 | 4 |
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 | 0.0 | n/a | 0 | 0 |
Riboflavin (mg) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
Saturated Fat (g) | 0.6 | 5.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 6 | 2 |
Selenium (mcg) | 1.4 | 0.0 | 2.1 | 0.6 | 1.3 | 0.1 | 0.5 | 0.2 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 7 | 2 |
Serine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
Sodium (mg) | 54.5 | 0.0 | 0.1 | 4.4 | 1.5 | 11.1 | 0.6 | 5.3 | 1,162.7 | 0.2 | 126.8 | 19.8 | 4.7 | 0.5 | n/a | 1,392 | 348 |
Starch (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 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 | 0.0 | n/a | 0 | 0 |
Sucrose (g) | 0.3 | n/a | 0.0 | 1.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Sugar (g) | 17.0 | 0.0 | 0.1 | 4.7 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 2.0 | 10.4 | 0.0 | 0.0 | n/a | 34 | 9 |
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 | n/a | 0 | 0 |
Thiamin (mg) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
Threonine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, alpha (mg) | 0.8 | 5.8 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.7 | 2.1 | 0.0 | 0.0 | n/a | 10 | 2 |
Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.5 | n/a | n/a | n/a | 1 | 0 |
Total Fat (g) | 2.2 | 40.8 | 0.4 | 0.1 | 0.0 | 0.1 | 0.3 | 0.7 | 0.0 | 0.1 | 0.1 | 0.8 | 0.0 | 0.0 | n/a | 46 | 11 |
Trans-monoenoic Fat (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 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 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tyrosine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
Valine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
Vitamin A, IU (IU) | 1,362.0 | 0.0 | 0.3 | 2.2 | 0.8 | 200.1 | 0.0 | 40.0 | 0.0 | 0.0 | 244.8 | 3,306.1 | 0.0 | 67.5 | n/a | 5,224 | 1,306 |
Vitamin A, RAE (mcg) | 68.1 | 0.0 | 0.0 | 0.0 | 0.0 | 10.0 | 0.0 | 2.0 | 0.0 | 0.0 | 12.2 | 166.7 | 0.0 | 3.4 | n/a | 262 | 66 |
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 | 0.0 | n/a | 0 | 0 |
Vitamin B-6 (mg) | 1.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 2 | 0 |
Vitamin C (mg) | 121.9 | 0.0 | 0.1 | 8.1 | 2.8 | 0.0 | 0.4 | 0.2 | 0.0 | 0.1 | 3.5 | 54.4 | 0.0 | 0.3 | n/a | 192 | 48 |
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 | 0.0 | n/a | 0 | 0 |
Water (g) | 645.5 | 0.0 | 0.1 | 98.0 | 5.3 | 0.1 | 0.2 | 0.3 | 0.0 | 0.1 | 11.8 | 375.1 | 157.9 | 0.9 | n/a | 1,295 | 324 |
Zinc (mg) | 2.2 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | n/a | 4 | 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.