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.
2 cups (396g) lentils |
4 cups (948g) water |
1/4 cup (54g) olive oil |
1 (110g) red onions |
3 (9g) garlic cloves |
2 teaspoons (4g) cumin |
1 (58g) lemons |
1/4 cup (15g) parsley |
1 to taste (0g) salt & freshly ground black pepper |
2 (246g) tomatoes |
10 (44g) black olives |
1/4 cup (38g) feta cheese |
1/2 cup (52g) cucumbers |
Total | 1 serving | |
Alanine (g) | 1.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 2 | 0 |
Alcohol (g) | 0.0 | 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 |
Arginine (g) | 2.8 | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 3 | 1 |
Ash (g) | 3.3 | 0.9 | 0.0 | 0.4 | 0.1 | 0.3 | 0.2 | 0.3 | n/a | 1.2 | 1.0 | 2.0 | 0.2 | 10 | 2 |
Aspartic acid (g) | 4.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.3 | 0.0 | 5 | 1 |
Caffeine (mg) | 0.0 | 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 |
Calcium (mg) | 75.2 | 28.4 | 0.5 | 25.3 | 16.3 | 39.1 | 15.1 | 20.7 | n/a | 24.6 | 38.7 | 184.9 | 8.3 | 477 | 119 |
Calories | 459.4 | 0.0 | 477.4 | 44.0 | 13.4 | 15.8 | 16.8 | 5.4 | n/a | 44.3 | 50.6 | 99.0 | 7.8 | 1,234 | 308 |
Calories (kj) | 1,928.5 | 0.0 | 1,997.5 | 182.6 | 56.1 | 65.8 | 70.2 | 22.7 | n/a | 182.0 | 211.6 | 413.6 | 33.8 | 5,164 | 1,291 |
Carbohydrates (g) | 79.7 | 0.0 | 0.0 | 10.3 | 3.0 | 1.9 | 5.4 | 0.9 | n/a | 9.6 | 2.8 | 1.5 | 1.9 | 117 | 29 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 33.4 | 0.0 | 33 | 8 |
Copper (mg) | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 2 | 0 |
Cystine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 31.3 | 0.0 | 0.0 | 1.9 | 0.2 | 0.4 | 1.6 | 0.5 | n/a | 3.0 | 1.4 | 0.0 | 0.3 | 41 | 10 |
Folate (mcg) | 716.8 | 0.0 | 0.0 | 20.9 | 0.3 | 0.4 | 6.4 | 22.8 | n/a | 36.9 | 0.0 | 12.0 | 3.6 | 820 | 205 |
Folate, DFE (mcg) | 716.8 | 0.0 | 0.0 | 20.9 | 0.3 | 0.4 | 6.4 | 22.8 | n/a | 36.9 | 0.0 | 12.0 | 3.6 | 820 | 205 |
Folate, food (mcg) | 716.8 | 0.0 | 0.0 | 20.9 | 0.3 | 0.4 | 6.4 | 22.8 | n/a | 36.9 | 0.0 | 12.0 | 3.6 | 820 | 205 |
Folic acid (mcg) | 0.0 | 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 |
Fructose | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | 3.4 | n/a | n/a | 0.5 | 5 | 1 |
Galactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 2.2 | n/a | n/a | n/a | n/a | n/a | 3.1 | n/a | n/a | 0.4 | 6 | 1 |
Glutamic acid (g) | 5.5 | n/a | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | n/a | 1.1 | 0.0 | 0.9 | 0.1 | 8 | 2 |
Glycine (g) | 1.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Histidine (g) | 1.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
Iron (mg) | 13.2 | 0.0 | 0.3 | 0.2 | 0.2 | 2.8 | 0.3 | 0.9 | n/a | 0.7 | 1.5 | 0.2 | 0.1 | 20 | 5 |
Isoleucine (g) | 1.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 2 | 0 |
Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Leucine (g) | 2.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.5 | 0.0 | 3 | 1 |
Lysine (g) | 2.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.5 | 0.0 | 3 | 1 |
Magnesium (mg) | 142.6 | 9.5 | 0.0 | 11.0 | 2.3 | 15.4 | 4.6 | 7.5 | n/a | 27.1 | 1.8 | 7.1 | 6.8 | 236 | 59 |
Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Manganese (mg) | 2.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Methionine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0 | 0 |
Monounsaturated Fat (g) | 0.3 | 0.0 | 39.4 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 0.1 | 3.5 | 1.7 | 0.0 | 46 | 11 |
Niacin (mg) | 4.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.2 | n/a | 1.5 | 0.0 | 0.4 | 0.1 | 7 | 2 |
Pantothenic acid (mg) | 2.5 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.1 | 0.1 | n/a | 0.2 | 0.0 | 0.4 | 0.1 | 4 | 1 |
Phenylalanine (g) | 1.8 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 2 | 1 |
Phosphorus (mg) | 712.8 | 0.0 | 0.0 | 31.9 | 13.8 | 21.0 | 9.3 | 8.7 | n/a | 59.0 | 1.3 | 126.4 | 12.5 | 997 | 249 |
Phytosterols | n/a | n/a | 119.3 | 16.5 | n/a | 2.9 | n/a | 0.8 | n/a | 17.2 | n/a | n/a | 7.3 | 164 | 41 |
Polyunsaturated Fat (g) | 0.7 | 0.0 | 5.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.2 | 0.4 | 0.2 | 0.0 | 7 | 2 |
Potassium (mg) | 1,461.2 | 9.5 | 0.5 | 160.6 | 36.1 | 75.1 | 80.0 | 83.1 | n/a | 583.0 | 3.5 | 23.3 | 76.4 | 2,592 | 648 |
Proline (g) | 1.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 2 | 1 |
Protein (g) | 35.7 | 0.0 | 0.0 | 1.2 | 0.6 | 0.7 | 0.6 | 0.4 | n/a | 2.2 | 0.4 | 5.3 | 0.3 | 48 | 12 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 46.9 | 0.0 | 47 | 12 |
Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.2 | 0.0 | 7.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.6 | 5.6 | 0.0 | 14 | 4 |
Selenium (mcg) | 11.1 | 0.0 | 0.0 | 0.6 | 1.3 | 0.2 | 0.2 | 0.0 | n/a | 0.0 | 0.4 | 5.6 | 0.2 | 20 | 5 |
Serine (g) | 1.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.4 | 0.0 | 2 | 1 |
Sodium (mg) | 7.9 | 28.4 | 1.1 | 4.4 | 1.5 | 7.1 | 1.2 | 8.4 | n/a | 12.3 | 323.4 | 418.5 | 1.0 | 815 | 204 |
Starch | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.4 | 0 | 0 |
Sucrose | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Sugar (g) | 7.1 | 0.0 | 0.0 | 4.7 | 0.1 | 0.1 | 1.5 | 0.1 | n/a | 6.5 | 0.0 | 1.5 | 0.9 | 22 | 6 |
Theobromine (mg) | 0.0 | 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 |
Thiamin (mg) | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 1 | 0 |
Threonine (g) | 1.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 2 | 0 |
Tocopherol, alpha (mg) | 0.4 | 0.0 | 7.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 1.3 | 0.7 | 0.1 | 0.0 | 11 | 3 |
Tocopherol, beta | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | n/a | 0.4 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.3 | 0.0 | n/a | 0.0 | 1 | 0 |
Total Fat (g) | 1.5 | 0.0 | 54.0 | 0.1 | 0.0 | 0.9 | 0.2 | 0.1 | n/a | 0.5 | 4.7 | 8.0 | 0.1 | 70 | 18 |
Tryptophan (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0 | 0 |
Tyrosine (g) | 1.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 1 | 0 |
Valine (g) | 1.8 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 2 | 1 |
Vitamin A, IU (IU) | 31.7 | 0.0 | 0.0 | 2.2 | 0.8 | 53.3 | 12.8 | 1,263.6 | n/a | 2,049.2 | 177.3 | 158.3 | 54.6 | 3,804 | 951 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | 0.6 | 63.2 | n/a | 103.3 | 8.8 | 46.9 | 2.6 | 228 | 57 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.0 | 1 | 0 |
Vitamin C (mg) | 5.9 | 0.0 | 0.0 | 8.1 | 2.8 | 0.3 | 30.7 | 20.0 | n/a | 33.7 | 0.4 | 0.0 | 1.5 | 103 | 26 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 6.0 | 0.0 | 6 | 2 |
Water (g) | 275.8 | 947.1 | 0.0 | 98.0 | 5.3 | 0.3 | 51.6 | 13.2 | n/a | 232.5 | 35.2 | 20.7 | 49.5 | 1,729 | 432 |
Zinc (mg) | 5.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 0.2 | n/a | 0.4 | 0.1 | 1.1 | 0.1 | 7 | 2 |
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