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 (170g) quinoa |
2 cups (474g) water |
4 cups (120g) Baby Spinach |
2 (122g) carrots |
1 (186g) yellow bell peppers |
1 cup (149g) grape tomatoes |
1 cup (71g) broccoli florets |
1 to taste (14g) radishes |
1 (301g) cucumbers |
1 (3g) minced garlic cloves |
1 (50g) beets |
3/4 cup (97g) pumpkin seeds |
1 cup (216g) olive oil |
1/8 cup (21g) balsamic vinegar |
1 tablespoon (0g) stone ground dijon mustard |
1 to taste (0g) salt |
1 to taste (0g) fresh ground black pepper |
Total | 1 serving | |
| Alanine (g) | 1.0 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.4 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 1.9 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 5.2 | 0.0 | n/a | n/a | n/a | n/a | 8 | 2 |
| Ash (g) | 4.0 | 0.5 | 2.1 | 1.2 | 0.8 | 0.7 | 0.7 | n/a | 1.1 | 0.0 | 0.6 | 4.6 | 0.0 | 0.1 | n/a | n/a | n/a | 16 | 4 |
| Aspartic acid (g) | 1.9 | n/a | 0.3 | 0.2 | 0.3 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.1 | 2.9 | 0.0 | n/a | n/a | n/a | n/a | 6 | 2 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 79.9 | 14.2 | 118.8 | 40.3 | 20.5 | 14.9 | 34.1 | n/a | 48.2 | 5.4 | 8.0 | 44.5 | 2.2 | 5.7 | n/a | n/a | n/a | 437 | 109 |
| Calories | 625.6 | 0.0 | 27.6 | 50.0 | 50.2 | 26.8 | 19.9 | n/a | 45.2 | 4.5 | 22.0 | 540.8 | 1,909.4 | 18.6 | n/a | n/a | n/a | 3,341 | 835 |
| Calories (kj) | 2,616.3 | 0.0 | 116.4 | 211.1 | 208.3 | 110.3 | 83.1 | n/a | 195.7 | 18.7 | 92.0 | 2,263.0 | 7,989.8 | 78.1 | n/a | n/a | n/a | 13,983 | 3,496 |
| Carbohydrates (g) | 109.1 | 0.0 | 4.4 | 11.7 | 11.8 | 5.8 | 3.7 | n/a | 10.9 | 1.0 | 5.0 | 10.4 | 0.0 | 3.6 | n/a | n/a | n/a | 177 | 44 |
| Cholesterol (mg) | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Copper (mg) | 1.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Cystine (g) | 0.3 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 11.9 | 0.0 | 2.6 | 3.4 | 1.7 | 1.8 | n/a | n/a | 1.5 | 0.1 | 1.0 | 5.8 | 0.0 | n/a | n/a | n/a | n/a | 30 | 7 |
| Folate (mcg) | 312.8 | 0.0 | 232.8 | 23.2 | 48.4 | 22.4 | 50.4 | n/a | 21.1 | 0.1 | 40.0 | 56.1 | 0.0 | n/a | n/a | n/a | n/a | 807 | 202 |
| Folate, DFE (mcg) | 312.8 | 0.0 | 232.8 | 23.2 | 48.4 | 22.4 | 50.4 | n/a | 21.1 | 0.1 | 40.0 | 56.1 | 0.0 | n/a | n/a | n/a | n/a | 807 | 202 |
| Folate, food (mcg) | 312.8 | 0.0 | 232.8 | 23.2 | 48.4 | 22.4 | 50.4 | n/a | 21.1 | 0.1 | 40.0 | 56.1 | 0.0 | n/a | n/a | n/a | n/a | 807 | 202 |
| Folic acid (mcg) | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | 0.2 | 0.7 | n/a | 2.0 | n/a | n/a | 2.6 | n/a | n/a | 0.1 | n/a | 1.6 | n/a | n/a | n/a | 7 | 2 |
| Galactose | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.1 | 0.7 | n/a | 1.9 | n/a | n/a | 2.3 | n/a | n/a | 0.1 | n/a | 1.6 | n/a | n/a | n/a | 7 | 2 |
| Glutamic acid (g) | 3.2 | n/a | 0.4 | 0.4 | 0.2 | 0.6 | 0.3 | n/a | 0.6 | 0.0 | 0.2 | 6.0 | 0.0 | n/a | n/a | n/a | n/a | 12 | 3 |
| Glycine (g) | 1.2 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.8 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Histidine (g) | 0.7 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Iron (mg) | 7.8 | 0.0 | 3.3 | 0.4 | 0.9 | 0.4 | 0.6 | n/a | 0.8 | 0.1 | 0.4 | 8.5 | 1.2 | 0.2 | n/a | n/a | n/a | 24 | 6 |
| Isoleucine (g) | 0.9 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.2 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.4 | n/a | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 2.3 | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Lysine (g) | 1.3 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.2 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Magnesium (mg) | 334.9 | 4.7 | 94.8 | 14.6 | 22.3 | 16.4 | 17.8 | n/a | 39.1 | 0.8 | 11.5 | 572.8 | 0.0 | 2.5 | n/a | n/a | n/a | 1,132 | 283 |
| Maltose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 3.5 | 0.0 | 1.1 | 0.2 | 0.2 | 0.2 | 0.2 | n/a | 0.2 | 0.1 | 0.2 | 4.4 | 0.0 | 0.0 | n/a | n/a | n/a | 10 | 3 |
| Methionine (g) | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 2.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 15.7 | 157.6 | n/a | n/a | n/a | n/a | 176 | 44 |
| Niacin (mg) | 2.6 | 0.0 | 0.9 | 1.2 | 1.7 | 0.9 | 0.5 | n/a | 0.3 | 0.0 | 0.2 | 4.8 | 0.0 | n/a | n/a | n/a | n/a | 13 | 3 |
| Pantothenic acid (mg) | 1.3 | 0.0 | 0.1 | 0.3 | 0.3 | 0.1 | 0.4 | n/a | 0.8 | 0.0 | 0.1 | 0.7 | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Phenylalanine (g) | 1.0 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.7 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Phosphorus (mg) | 776.9 | 0.0 | 58.8 | 42.7 | 44.6 | 35.8 | 46.9 | n/a | 72.2 | 4.6 | 19.0 | 1,192.9 | 0.0 | 4.0 | n/a | n/a | n/a | 2,298 | 575 |
| Phytosterols | n/a | n/a | 10.8 | n/a | n/a | 10.4 | n/a | n/a | 42.1 | n/a | n/a | n/a | 477.4 | n/a | n/a | n/a | n/a | 541 | 135 |
| Polyunsaturated Fat (g) | 5.6 | 0.0 | 0.2 | 0.1 | n/a | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 20.3 | 22.7 | n/a | n/a | n/a | n/a | 49 | 12 |
| Potassium (mg) | 957.1 | 4.7 | 669.6 | 390.4 | 394.3 | 353.1 | 230.8 | n/a | 442.5 | 12.0 | 152.5 | 782.7 | 2.2 | 23.7 | n/a | n/a | n/a | 4,416 | 1,104 |
| Proline (g) | 1.3 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Protein (g) | 24.0 | 0.0 | 3.4 | 1.1 | 1.9 | 1.3 | 2.1 | n/a | 2.0 | 0.2 | 0.8 | 29.2 | 0.0 | 0.1 | n/a | n/a | n/a | 66 | 17 |
| Retinol (mcg) | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Riboflavin (mg) | 0.5 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 1.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 8.4 | 29.8 | 0.0 | n/a | n/a | n/a | 40 | 10 |
| Selenium (mcg) | 14.5 | 0.0 | 1.2 | 0.1 | 0.6 | 0.0 | 2.1 | n/a | 0.9 | 0.4 | 0.4 | 9.1 | 0.0 | n/a | n/a | n/a | n/a | 29 | 7 |
| Serine (g) | 1.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.6 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Sodium (mg) | 8.5 | 14.2 | 94.8 | 84.2 | 3.7 | 7.5 | 19.2 | n/a | 6.0 | 0.5 | 38.5 | 6.8 | 4.3 | 4.9 | n/a | n/a | n/a | 293 | 73 |
| Starch (g) | 88.8 | n/a | n/a | 1.7 | n/a | 0.0 | n/a | n/a | 2.5 | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | 94 | 24 |
| Sucrose | n/a | n/a | 0.1 | 4.4 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 1.1 | n/a | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Sugar | n/a | 0.0 | 0.5 | 5.8 | n/a | 3.9 | n/a | n/a | 5.0 | 0.0 | 4.0 | 1.4 | 0.0 | 3.2 | n/a | n/a | n/a | 24 | 6 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.7 | n/a | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
| Tocopherol, alpha (mg) | 4.1 | 0.0 | 2.4 | 0.8 | n/a | 0.8 | n/a | n/a | 0.1 | 0.0 | 0.0 | 2.1 | 31.0 | n/a | n/a | n/a | n/a | 41 | 10 |
| Tocopherol, beta (mg) | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 7.7 | n/a | 0.2 | 0.0 | n/a | 0.2 | n/a | n/a | 0.1 | n/a | n/a | 34.0 | 1.8 | n/a | n/a | n/a | n/a | 44 | 11 |
| Total Fat (g) | 10.3 | 0.0 | 0.5 | 0.3 | 0.4 | 0.3 | 0.2 | n/a | 0.3 | 0.0 | 0.1 | 47.5 | 216.0 | 0.0 | n/a | n/a | n/a | 276 | 69 |
| Trans-monoenoic Fat | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Valine (g) | 1.0 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 1.5 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 23.8 | 0.0 | 11,252.4 | 20,381.3 | 372.0 | 1,241.2 | 2,130.0 | n/a | 316.1 | 0.3 | 17.5 | 15.5 | 0.0 | 0.0 | n/a | n/a | n/a | 35,750 | 8,937 |
| Vitamin A, RAE (mcg) | 1.7 | 0.0 | 562.8 | 1,018.7 | 18.6 | 62.6 | 106.5 | n/a | 15.1 | 0.0 | 1.0 | 1.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1,788 | 447 |
| Vitamin B-12 (mcg) | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.8 | 0.0 | 0.2 | 0.2 | 0.3 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
| Vitamin C | n/a | 0.0 | 33.7 | 7.2 | 341.3 | 20.4 | 66.2 | n/a | 8.4 | 0.9 | 1.8 | 1.8 | 0.0 | 0.0 | n/a | n/a | n/a | 482 | 120 |
| Vitamin D (IU) | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Water (g) | 22.6 | 473.5 | 109.7 | 107.7 | 171.2 | 140.8 | 64.4 | n/a | 286.6 | 1.8 | 43.5 | 5.1 | 0.0 | 16.2 | n/a | n/a | n/a | 1,443 | 361 |
| Zinc (mg) | 5.3 | 0.0 | 0.6 | 0.3 | 0.3 | 0.3 | 0.3 | n/a | 0.6 | 0.0 | 0.2 | 7.6 | 0.0 | 0.0 | n/a | n/a | n/a | 15 | 4 |
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.