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) vegetable oil |
1 medium (110g) onions |
1 small (50g) carrots |
5 (90g) fresh mushrooms |
1 cup (0g) vegetable broth |
1/3 cup (64g) dried red lentils |
2 tablespoons (31g) canned kidney beans |
3 tablespoons (26g) peanuts |
2 tablespoons (9g) ground hazelnuts |
1 tablespoon (18g) soy sauce |
1 tablespoon (15g) lemon juice |
1 1/2 teaspoons (2g) dried thyme |
1 teaspoon (1g) dried rosemary |
1 pinch (0g) ground cayenne pepper |
1 1/2 teaspoons (0g) mixed spice |
1 (50g) eggs |
1 1/3 cups (208g) steel cut oats |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.7 | 0.1 | 0.3 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.4 | 1.8 | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 1.3 | 0.1 | 0.8 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.4 | 2.5 | 6 | 1 |
| Ash (g) | 0.0 | 0.4 | 0.5 | 0.8 | n/a | 1.7 | 0.5 | 0.6 | 0.2 | 3.2 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 0.5 | 3.6 | 12 | 3 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 1.8 | 0.2 | 0.8 | 0.2 | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.7 | 3.0 | 7 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 8.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.0 | 25.3 | 16.5 | 2.7 | n/a | 35.8 | 10.7 | 24.2 | 10.7 | 3.6 | 0.9 | 39.7 | 14.1 | 0.2 | n/a | 28.0 | 112.3 | 325 | 81 |
| Calories | 120.2 | 44.0 | 20.5 | 19.8 | n/a | 225.7 | 26.4 | 149.0 | 58.9 | 10.8 | 3.4 | 5.8 | 3.7 | 0.4 | n/a | 71.5 | 808.9 | 1,569 | 392 |
| Calories (kj) | 503.1 | 182.6 | 86.5 | 83.7 | n/a | 944.3 | 110.7 | 623.9 | 246.5 | 45.2 | 13.9 | 24.3 | 15.3 | 1.5 | n/a | 299.5 | 3,385.4 | 6,566 | 1,642 |
| Campesterol | n/a | n/a | n/a | 1.8 | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Carbohydrates (g) | 0.0 | 10.3 | 4.8 | 2.9 | n/a | 38.4 | 4.5 | 4.2 | 1.6 | 1.0 | 1.1 | 1.3 | 0.7 | 0.1 | n/a | 0.4 | 137.8 | 209 | 52 |
| Cholesterol (mg) | 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 | n/a | 186.0 | 0.0 | 186 | 47 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.3 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 3 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.8 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 1.4 | 0.9 | n/a | 19.5 | 1.7 | 2.2 | 0.9 | 0.1 | 0.0 | 0.8 | 0.5 | 0.0 | n/a | 0.0 | 22.0 | 52 | 13 |
| Folate (mcg) | 0.0 | 20.9 | 9.5 | 15.3 | n/a | 306.3 | 11.3 | 63.1 | 10.6 | 3.2 | 3.1 | 5.8 | 3.4 | 0.1 | n/a | 23.5 | 116.5 | 592 | 148 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 9.5 | 15.3 | n/a | 306.3 | 11.3 | 63.1 | 10.6 | 3.2 | 3.1 | 5.8 | 3.4 | 0.1 | n/a | 23.5 | 116.5 | 592 | 148 |
| Folate, food (mcg) | 0.0 | 20.9 | 9.5 | 15.3 | n/a | 306.3 | 11.3 | 63.1 | 10.6 | 3.2 | 3.1 | 5.8 | 3.4 | 0.1 | n/a | 23.5 | 116.5 | 592 | 148 |
| Folic acid (mcg) | 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 | n/a | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 1.4 | 0.3 | 0.2 | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | 2 | 1 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | 0.3 | 1.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.2 | n/a | 4 | 1 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.2 | 0.3 | n/a | 2.6 | 0.3 | 1.4 | 0.3 | 0.4 | n/a | n/a | n/a | n/a | n/a | 0.8 | 7.7 | 14 | 4 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.7 | 0.1 | 0.4 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.2 | 1.7 | 3 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.8 | 2 | 0 |
| Hydroxyproline | n/a | 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) | 0.0 | 0.2 | 0.2 | 0.5 | n/a | 4.8 | 0.4 | 1.2 | 0.4 | 0.4 | 0.0 | 2.6 | 0.3 | 0.0 | n/a | 0.9 | 9.8 | 22 | 5 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.7 | 0.1 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 1.4 | 3 | 1 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 1.2 | 0.1 | 0.4 | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 2.7 | 5 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 1.2 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 1.5 | 4 | 1 |
| Magnesium (mg) | 0.0 | 11.0 | 6.0 | 8.1 | n/a | 78.0 | 8.5 | 44.2 | 15.3 | 7.2 | 0.9 | 4.6 | 2.4 | 0.2 | n/a | 6.0 | 368.1 | 560 | 140 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.9 | 0.1 | 0.5 | 0.6 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 10.2 | 13 | 3 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.6 | 1 | 0 |
| Monounsaturated Fat (g) | 3.8 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 6.4 | 4.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.8 | 4.5 | 21 | 5 |
| Niacin (mg) | 0.0 | 0.1 | 0.5 | 3.2 | n/a | 1.7 | 0.1 | 3.2 | 0.2 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 2.0 | 12 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 1.3 | n/a | 1.4 | 0.0 | 0.5 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.8 | 2.8 | 7 | 2 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.8 | 0.1 | 0.4 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.3 | 1.9 | 4 | 1 |
| Phosphorus (mg) | 0.0 | 31.9 | 17.5 | 77.4 | n/a | 288.4 | 28.2 | 98.8 | 27.2 | 23.4 | 1.2 | 4.2 | 0.8 | 0.3 | n/a | 99.0 | 1,087.6 | 1,786 | 446 |
| Phytosterols (mg) | 131.6 | 16.5 | n/a | n/a | n/a | n/a | n/a | 57.8 | 9.0 | n/a | n/a | 3.4 | 0.6 | 0.1 | n/a | n/a | n/a | 219 | 55 |
| Polyunsaturated Fat (g) | 7.4 | 0.0 | 0.1 | 0.1 | n/a | 0.3 | 0.1 | 4.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 5.3 | 19 | 5 |
| Potassium (mg) | 0.0 | 160.6 | 160.0 | 286.2 | n/a | 610.6 | 74.4 | 185.3 | 63.8 | 38.2 | 15.7 | 17.1 | 10.6 | 2.3 | n/a | 69.0 | 892.1 | 2,586 | 646 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.7 | 0.1 | 0.3 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.3 | 1.9 | 4 | 1 |
| Protein (g) | 0.0 | 1.2 | 0.5 | 2.8 | n/a | 16.5 | 1.6 | 6.8 | 1.4 | 1.9 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 6.3 | 35.1 | 74 | 19 |
| Retinol (mcg) | 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 | n/a | 80.0 | 0.0 | 80 | 20 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 1 | 0 |
| Saturated Fat (g) | 1.8 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1.8 | 0.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 1.6 | 2.5 | 8 | 2 |
| Selenium (mcg) | 0.0 | 0.6 | 0.1 | 8.4 | n/a | 5.3 | 0.3 | 1.9 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 15.4 | n/a | 32 | 8 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.8 | 0.1 | 0.3 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.5 | 1.6 | 4 | 1 |
| Sodium (mg) | 0.0 | 4.4 | 34.5 | 4.5 | n/a | 3.8 | 92.9 | 4.7 | 0.0 | 1,005.5 | 0.2 | 1.2 | 0.6 | 0.0 | n/a | 71.0 | 4.2 | 1,227 | 307 |
| Starch | n/a | 0.0 | 0.7 | 0.0 | n/a | n/a | 2.8 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Stigmasterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.1 | 1.8 | 0.0 | n/a | 0.9 | 0.6 | n/a | 0.4 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 5 | 1 |
| Sugar (g) | 0.0 | 4.7 | 2.4 | 1.8 | n/a | 1.3 | 0.6 | 1.0 | 0.4 | 0.3 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 13 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.6 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.6 | 3 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.6 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 1.2 | 3 | 1 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.3 | 0.0 | n/a | 0.3 | 0.0 | 2.2 | 1.4 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.5 | n/a | 7 | 2 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.7 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 3 | 1 |
| Total Fat (g) | 13.6 | 0.1 | 0.1 | 0.3 | n/a | 0.7 | 0.2 | 12.9 | 5.7 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | n/a | 4.8 | 14.3 | 53 | 13 |
| Trans-monoenoic Fat (g) | 0.0 | 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 | 0.0 | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.5 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.3 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.2 | 1.2 | 2 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.8 | 0.1 | 0.3 | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 1.9 | 4 | 1 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 8,353.0 | 0.0 | n/a | 24.9 | 0.0 | 0.0 | 1.9 | 0.0 | 0.9 | 79.8 | 34.6 | 46.8 | n/a | 270.0 | 0.0 | 8,814 | 2,204 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 417.5 | 0.0 | n/a | 1.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 4.0 | 1.7 | 2.3 | n/a | 80.0 | 0.0 | 507 | 127 |
| Vitamin B-12 (mcg) | 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 | n/a | 0.4 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 8.1 | 3.0 | 1.9 | n/a | 2.8 | 0.4 | 0.0 | 0.6 | 0.0 | 5.9 | 1.1 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | 24 | 6 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 6.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 41.0 | 0.0 | 47 | 12 |
| Water (g) | 0.0 | 98.0 | 44.1 | 83.2 | n/a | 6.6 | 24.5 | 1.7 | 0.5 | 11.9 | 14.1 | 0.2 | 0.1 | 0.0 | n/a | 38.1 | 17.1 | 340 | 85 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | 0.5 | n/a | 3.1 | 0.1 | 0.9 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.6 | 8.3 | 14 | 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.