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 large (150g) onions |
4 (12g) garlic cloves |
1 teaspoon (2g) ground cumin |
1 teaspoon (2g) ground coriander |
1/2 teaspoon (1g) ground cinnamon |
1/4 teaspoon (1g) cardamom |
1/8 teaspoon (0g) cayenne pepper |
1 lb (454g) new potatoes |
1 1/2 cups (356g) water |
1/2 teaspoon (3g) salt |
19 ounces (539g) chickpeas |
14 ounces (397g) crushed tomatoes |
1 lb (454g) baby carrots |
3/4 cup (12g) fresh cilantro |
3/4 cup (184g) low-fat plain yogurt |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 1.1 | 0.2 | 0.2 | n/a | 0.4 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.4 | n/a | 0.0 | 2.5 | 0.2 | 0.2 | n/a | 0.3 | 4 | 1 |
| Ash (g) | 0.0 | 0.5 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 4.9 | 0.4 | 3.0 | 8.7 | 5.4 | 2.9 | 0.2 | 2.0 | 28 | 5 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 2.1 | n/a | 0.0 | 3.1 | 0.9 | 0.5 | n/a | 0.8 | 8 | 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 | 0.2 | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.1 | 34.5 | 21.7 | 19.6 | 12.8 | 13.1 | 1.9 | 0.3 | 54.5 | 10.7 | 0.7 | 172.4 | 134.9 | 145.1 | 8.0 | 336.3 | 967 | 161 |
| Calories | 119.3 | 60.0 | 17.9 | 7.9 | 5.4 | 3.2 | 1.6 | 0.7 | 349.6 | 0.0 | 0.0 | 641.0 | 127.0 | 158.8 | 2.8 | 115.8 | 1,611 | 268 |
| Calories (kj) | 499.4 | 249.0 | 74.8 | 32.9 | 22.4 | 13.5 | 6.5 | 3.0 | 1,457.3 | 0.0 | 0.0 | 2,677.3 | 531.8 | 657.7 | 11.4 | 486.9 | 6,724 | 1,121 |
| 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 | 0.0 | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 14.0 | 4.0 | 0.9 | 1.0 | 1.1 | 0.3 | 0.1 | 79.3 | 0.0 | 0.0 | 121.8 | 28.9 | 37.4 | 0.4 | 12.9 | 302 | 50 |
| 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 | 0.0 | 11.0 | 11 | 2 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.9 | 0.7 | 0.5 | 0.0 | 0.0 | 3 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.4 | 0.1 | 0.0 | n/a | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 2.6 | 0.3 | 0.2 | 0.8 | 0.7 | 0.1 | 0.1 | 10.0 | 0.0 | 0.0 | 23.7 | 7.5 | 13.2 | 0.3 | 0.0 | 59 | 10 |
| Folate (mcg) | 0.0 | 28.5 | 0.4 | 0.2 | 0.0 | 0.1 | n/a | 0.2 | 72.6 | 0.0 | 0.0 | 360.9 | 51.6 | 122.5 | 7.4 | 20.2 | 665 | 111 |
| Folate, DFE (mcg) | 0.0 | 28.5 | 0.4 | 0.2 | 0.0 | 0.1 | n/a | 0.2 | 72.6 | 0.0 | 0.0 | 360.9 | 51.6 | 122.5 | 7.4 | 20.2 | 665 | 111 |
| Folate, food (mcg) | 0.0 | 28.5 | 0.4 | 0.2 | 0.0 | 0.1 | n/a | 0.2 | 72.6 | 0.0 | 0.0 | 360.9 | 51.6 | 122.5 | 7.4 | 20.2 | 665 | 111 |
| Folic acid (mcg) | 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 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 1.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | 4.5 | n/a | n/a | 8 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.5 | n/a | n/a | n/a | n/a | 4.7 | n/a | n/a | 9 | 2 |
| Glutamic acid (g) | 0.0 | 0.4 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 1.6 | n/a | 0.0 | 4.7 | 2.3 | 0.7 | n/a | 1.9 | 12 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 1.1 | 0.2 | 0.1 | n/a | 0.2 | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 0.7 | 0.1 | 0.1 | n/a | 0.2 | 1 | 0 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.3 | 0.2 | 1.4 | 0.3 | 0.1 | 0.1 | 0.0 | 3.5 | 0.0 | 0.0 | 7.3 | 5.2 | 4.0 | 0.2 | 0.1 | 23 | 4 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 1.1 | 0.1 | 0.2 | n/a | 0.5 | 2 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.4 | n/a | 0.0 | 1.9 | 0.2 | 0.2 | n/a | 1.0 | 4 | 1 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.5 | n/a | 0.0 | 1.8 | 0.2 | 0.1 | n/a | 0.9 | 4 | 1 |
| Magnesium (mg) | 0.0 | 15.0 | 3.0 | 7.7 | 5.9 | 0.8 | 1.1 | 0.3 | 104.4 | 3.6 | 0.0 | 156.2 | 79.4 | 45.4 | 3.1 | 31.2 | 457 | 76 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.7 | 0.0 | 0.0 | 3.3 | 0.7 | 0.7 | 0.1 | 0.0 | 6 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.4 | 0.1 | 0.0 | n/a | 0.3 | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.2 | 0.0 | 0.0 | 0.8 | 13 | 2 |
| Niacin (mg) | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 4.8 | 0.0 | 0.0 | 0.7 | 4.9 | 2.5 | 0.1 | 0.2 | 14 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 1.3 | 0.0 | 0.0 | 1.6 | 1.1 | 1.8 | 0.1 | 1.1 | 7 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.4 | n/a | 0.0 | 1.4 | 0.2 | 0.1 | n/a | 0.5 | 3 | 0 |
| Phosphorus (mg) | 0.0 | 43.5 | 18.4 | 10.5 | 7.4 | 0.8 | 0.9 | 0.7 | 258.8 | 0.0 | 0.0 | 484.8 | 127.0 | 127.0 | 5.8 | 264.6 | 1,350 | 225 |
| Phytosterols (mg) | 29.8 | 22.5 | n/a | 1.4 | 0.8 | 0.3 | 0.2 | 0.2 | 22.7 | n/a | 0.0 | n/a | n/a | n/a | 0.6 | n/a | 79 | 13 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 2.7 | 0.4 | 0.3 | 0.0 | 0.1 | 5 | 1 |
| Potassium (mg) | 0.1 | 219.0 | 48.1 | 37.5 | 22.8 | 5.6 | 5.6 | 4.5 | 1,911.3 | 3.6 | 0.2 | 926.5 | 1,162.9 | 1,075.0 | 62.5 | 430.0 | 5,915 | 986 |
| Proline (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 1.1 | 0.1 | 0.1 | n/a | 1.1 | 3 | 0 |
| Protein (g) | 0.0 | 1.7 | 0.8 | 0.4 | 0.2 | 0.1 | 0.1 | 0.0 | 9.2 | 0.0 | 0.0 | 26.7 | 6.5 | 2.9 | 0.3 | 9.6 | 58 | 10 |
| 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 | 0.0 | 25.7 | 26 | 4 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.2 | 0.0 | 0.4 | 1 | 0 |
| Saturated Fat (g) | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.2 | 0.1 | 0.0 | 1.8 | 5 | 1 |
| Selenium (mcg) | 0.0 | 0.8 | 1.7 | 0.1 | 0.5 | 0.0 | n/a | 0.0 | 1.4 | 0.0 | 0.0 | 15.1 | 2.4 | 4.1 | 0.1 | 6.1 | 32 | 5 |
| Serine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 1.3 | 0.2 | 0.1 | n/a | 0.6 | 3 | 0 |
| Sodium (mg) | 0.3 | 6.0 | 2.0 | 3.5 | 0.6 | 0.1 | 0.1 | 0.1 | 27.2 | 10.7 | 1,162.7 | 1,610.7 | 523.9 | 353.8 | 5.5 | 128.6 | 3,836 | 639 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 70.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 70 | 12 |
| 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 | 0.4 | n/a | 0 | 0 |
| Sucrose | n/a | 1.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | 12.3 | n/a | n/a | 15 | 2 |
| Sugar (g) | 0.0 | 6.4 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 3.5 | 0.0 | 0.0 | n/a | n/a | 21.6 | 0.1 | 12.9 | 45 | 7 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.2 | 0.3 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 1.0 | 0.2 | 0.1 | n/a | 0.4 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.1 | 3 | 0 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 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 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 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 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 13.5 | 0.2 | 0.1 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 6.1 | 1.1 | 0.6 | 0.1 | 2.8 | 26 | 4 |
| Trans-monoenoic Fat | 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 | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 0.7 | 0.1 | 0.1 | n/a | 0.5 | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.5 | n/a | 0.0 | 1.1 | 0.2 | 0.2 | n/a | 0.8 | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 3.0 | 1.1 | 26.7 | 0.0 | 3.9 | 0.0 | 93.6 | 9.1 | 0.0 | 0.0 | 113.1 | 2,774.3 | 62,550.4 | 809.8 | 93.7 | 66,479 | 11,080 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.2 | 0.0 | 4.7 | 0.0 | 0.0 | 0.0 | 5.4 | 138.9 | 3,129.8 | 40.4 | 25.7 | 3,346 | 558 |
| 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 | 0.0 | 1.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 2.5 | 0.6 | 0.5 | 0.0 | 0.1 | 5 | 1 |
| Vitamin C (mg) | 0.0 | 11.1 | 3.7 | 0.2 | 0.4 | 0.0 | 0.1 | 0.2 | 89.4 | 0.0 | 0.0 | 20.5 | 36.5 | 11.8 | 3.2 | 1.5 | 179 | 30 |
| 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 | 0.0 | 1.8 | 2 | 0 |
| Water (g) | 0.0 | 133.7 | 7.0 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 360.2 | 355.1 | 0.0 | 375.4 | 355.0 | 409.8 | 11.1 | 156.3 | 2,164 | 361 |
| Zinc (mg) | 0.0 | 0.3 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 5.7 | 1.1 | 0.8 | 0.1 | 1.6 | 11 | 2 |
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.