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    Nutritional Facts: Koshari

    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 (192g)
    brown lentils
    1 cup (185g)
    basmati rice
    1 cup (93g)
    pasta
    2 large (300g)
    onions
    4 cloves (12g)
    garlic
    2 tablespoons (27g)
    oil
    400 g (400g)
    chopped tomatoes
    1/4 teaspoon (1g)
    red chili pepper flakes
    1 to taste (8g)
    salt and black pepper
    Total 1 serving
    Alanine (g) 2.1 0.9 0.4 0.1 0.0 0.0 0.1 0.0 n/a 4 1
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Arginine (g) 3.8 1.1 0.4 0.3 0.1 0.0 0.1 0.0 n/a 6 1
    Ash (g) 5.1 2.8 0.8 1.1 0.2 0.0 2.0 0.1 n/a 12 2
    Aspartic acid (g) 5.5 1.4 0.6 0.3 0.1 0.0 0.5 0.0 n/a 8 1
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Calcium (mg) 107.5 42.6 19.5 69.0 21.7 0.0 40.0 2.2 n/a 303 50
    Calories 677.8 684.5 345.0 120.0 17.9 240.4 72.0 1.9 n/a 2,160 360
    Calories (kj) 2,835.8 2,863.8 1,444.3 498.0 74.8 1,006.1 296.0 8.0 n/a 9,027 1,504
    Carbohydrates (g) 115.4 142.9 69.4 28.0 4.0 0.0 15.6 0.3 n/a 376 63
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Copper (mg) 1.0 0.5 0.3 0.1 0.0 0.0 0.2 0.0 n/a 2 0
    Cystine (g) 0.6 0.2 0.2 0.0 0.0 0.0 0.0 0.0 n/a 1 0
    Dietary Fiber (g) 58.6 6.5 3.0 5.1 0.3 0.0 4.8 0.2 n/a 78 13
    Folate (mcg) 919.7 37.0 220.4 57.0 0.4 0.0 60.0 0.2 n/a 1,295 216
    Folate, DFE (mcg) 919.7 37.0 363.6 57.0 0.4 0.0 60.0 0.2 n/a 1,438 240
    Folate, food (mcg) 919.7 37.0 16.7 57.0 0.4 0.0 60.0 0.2 n/a 1,091 182
    Folic acid (mcg) 0.0 0.0 203.7 0.0 0.0 0.0 0.0 0.0 n/a 204 34
    Fructose (g) 0.5 n/a 0.1 3.9 n/a n/a 5.5 0.0 n/a 10 2
    Galactose (g) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
    Glucose (dextrose) (g) 0.0 n/a 0.1 5.9 n/a n/a 5.0 0.0 n/a 11 2
    Glutamic acid (g) 7.7 3.0 4.3 0.8 0.1 0.0 1.7 0.0 n/a 18 3
    Glycine (g) 2.0 0.7 0.4 0.1 0.0 0.0 0.1 0.0 n/a 3 1
    Histidine (g) 1.4 0.4 0.3 0.0 0.0 0.0 0.1 0.0 n/a 2 0
    Hydroxyproline n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
    Iron (mg) 14.5 2.7 3.1 0.6 0.2 0.0 1.1 0.1 n/a 22 4
    Isoleucine (g) 2.1 0.6 0.5 0.0 0.0 0.0 0.1 0.0 n/a 3 1
    Lactose (g) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
    Leucine (g) 3.6 1.2 0.9 0.1 0.0 0.0 0.1 0.0 n/a 6 1
    Lysine (g) 3.5 0.6 0.3 0.1 0.0 0.0 0.1 0.0 n/a 5 1
    Magnesium (mg) 234.2 264.6 49.3 30.0 3.0 0.0 44.0 1.0 n/a 626 104
    Maltose (g) 0.6 n/a 1.8 0.0 n/a n/a 0.0 0.0 n/a 2 0
    Manganese (mg) 2.6 6.9 0.9 0.4 0.2 n/a 0.5 0.0 n/a 11 2
    Methionine (g) 0.4 0.3 0.1 0.0 0.0 0.0 0.0 0.0 n/a 1 0
    Monounsaturated Fat (g) 0.4 2.0 0.2 0.0 0.0 7.5 0.1 0.0 n/a 10 2
    Niacin (mg) 5.0 9.4 6.7 0.3 0.1 0.0 2.4 0.1 n/a 24 4
    Pantothenic acid (mg) 4.1 2.8 0.4 0.4 0.1 0.0 0.4 0.0 n/a 8 1
    Phenylalanine (g) 2.4 0.8 0.6 0.1 0.0 0.0 0.1 0.0 n/a 4 1
    Phosphorus (mg) 865.9 616.1 175.8 87.0 18.4 0.0 96.0 2.0 n/a 1,861 310
    Phytosterols n/a n/a n/a 45.0 n/a 263.3 28.0 0.6 n/a 337 56
    Polyunsaturated Fat (g) 1.0 1.9 0.5 0.1 0.0 14.9 0.3 0.1 n/a 19 3
    Potassium (mg) 1,833.6 412.6 207.4 438.0 48.1 0.0 948.0 13.2 n/a 3,901 650
    Proline (g) 2.1 0.7 1.5 0.0 0.0 0.0 0.1 0.0 n/a 4 1
    Protein (g) 49.5 14.7 12.1 3.3 0.8 0.0 3.5 0.1 n/a 84 14
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Riboflavin (mg) 0.4 0.2 0.4 0.1 0.0 0.0 0.1 0.0 n/a 1 0
    Saturated Fat (g) 0.3 1.1 0.3 0.1 0.0 3.5 0.1 0.0 n/a 5 1
    Selenium (mcg) 15.9 43.3 58.8 1.5 1.7 0.0 0.0 0.1 n/a 121 20
    Serine (g) 2.3 0.8 0.6 0.1 0.0 0.0 0.1 0.0 n/a 4 1
    Sodium (mg) 11.5 13.0 5.6 12.0 2.0 0.0 20.0 11.1 n/a 75 13
    Starch n/a n/a 58.1 0.0 n/a n/a 0.0 n/a n/a 58 10
    Sucrose (g) 2.8 1.6 0.4 3.0 n/a n/a 0.0 0.0 n/a 8 1
    Sugar (g) 3.9 1.6 2.5 12.7 0.1 0.0 10.5 0.0 n/a 31 5
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Thiamin (mg) 1.7 0.7 0.8 0.1 0.0 0.0 0.1 0.0 n/a 4 1
    Threonine (g) 1.8 0.5 0.4 0.1 0.0 0.0 0.1 0.0 n/a 3 0
    Tocopherol, alpha (mg) 0.9 2.2 0.1 0.1 0.0 3.9 2.2 0.3 n/a 10 2
    Tocopherol, beta (mg) 0.0 0.0 0.1 0.0 n/a n/a 0.0 0.0 n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
    Tocopherol, gamma (mg) 8.1 0.0 0.8 0.0 n/a n/a 0.5 0.0 n/a 9 2
    Total Fat (g) 2.0 5.4 1.4 0.3 0.1 27.2 0.8 0.1 n/a 37 6
    Trans-monoenoic Fat n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
    TransFatty acids n/a n/a 0.0 n/a n/a 0.1 n/a 0.0 n/a 0 0
    Tryptophan (g) 0.4 0.2 0.2 0.0 0.0 0.0 0.0 0.0 n/a 1 0
    Tyrosine (g) 1.3 0.6 0.2 0.0 0.0 0.0 0.1 0.0 n/a 2 0
    Valine (g) 2.5 0.9 0.5 0.1 0.0 0.0 0.1 0.0 n/a 4 1
    Vitamin A, IU (IU) 74.9 0.0 0.0 6.0 1.1 0.0 3,332.0 200.1 n/a 3,614 602
    Vitamin A, RAE (mcg) 3.8 0.0 0.0 0.0 0.0 0.0 168.0 10.0 n/a 182 30
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Vitamin B-6 (mg) 1.0 0.9 0.1 0.4 0.1 0.0 0.3 0.0 n/a 3 0
    Vitamin C (mg) 8.4 0.0 0.0 22.2 3.7 0.0 54.8 0.0 n/a 89 15
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Water (g) 20.0 19.2 9.2 267.3 7.0 0.0 378.1 0.1 n/a 701 117
    Zinc (mg) 9.2 3.7 1.3 0.5 0.1 0.0 0.7 0.0 n/a 16 3

    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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