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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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