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 teaspoons (9g) canola oil |
1 small (70g) onions |
2 (6g) garlic cloves |
1/2 (7g) jalapenos |
1 teaspoon (1g) dried oregano |
1/2 teaspoon (0g) dried basil |
540 ml (544g) chickpeas |
1 (33g) egg whites |
2 tablespoons (8g) fresh Italian parsley |
1/2 cup (123g) plain low-fat yogurt |
1 tablespoon (4g) fresh Italian parsley |
1 tablespoon (6g) of fresh mint |
1 small (3g) garlic cloves |
1/2 teaspoon (1g) lemon rind |
1 pinch (0g) salt |
Total | 1 serving | |
Alanine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.2 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 2.5 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3 | 2 |
Ash (g) | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 8.8 | 0.2 | 0.2 | 1.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 12 | 6 |
Aspartic acid | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 3.2 | 0.4 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4 | 2 |
Beta-sitosterol (mg) | 37.2 | 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 | 37 | 19 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.0 | 16.1 | 10.9 | 0.8 | 16.0 | 7.8 | 174.2 | 2.3 | 10.5 | 224.2 | 5.2 | 11.3 | 5.4 | 1.3 | 0.1 | 486 | 243 |
Calories | 79.6 | 28.0 | 8.9 | 2.0 | 2.7 | 0.8 | 647.7 | 17.2 | 2.7 | 77.2 | 1.4 | 2.5 | 4.5 | 0.5 | 0.0 | 876 | 438 |
Calories (kj) | 332.9 | 116.2 | 37.4 | 8.3 | 11.1 | 3.4 | 2,705.3 | 71.3 | 11.5 | 324.6 | 5.7 | 10.5 | 18.7 | 2.0 | 0.0 | 3,659 | 1,829 |
Campesterol (mg) | 21.7 | 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 | 22 | 11 |
Carbohydrates (g) | 0.0 | 6.5 | 2.0 | 0.5 | 0.7 | 0.2 | 123.1 | 0.2 | 0.5 | 8.6 | 0.2 | 0.5 | 1.0 | 0.2 | 0.0 | 144 | 72 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 4 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
Cystine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 1.2 | 0.1 | 0.2 | 0.4 | 0.1 | 24.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.4 | 0.1 | 0.1 | 0.0 | 27 | 13 |
Folate (mcg) | 0.0 | 13.3 | 0.2 | 1.9 | 2.4 | 1.1 | 364.7 | 1.3 | 11.6 | 13.5 | 5.8 | 6.0 | 0.1 | 0.1 | 0.0 | 422 | 211 |
Folate, DFE (mcg) | 0.0 | 13.3 | 0.2 | 1.9 | 2.4 | 1.1 | 364.7 | 1.3 | 11.6 | 13.5 | 5.8 | 6.0 | 0.1 | 0.1 | 0.0 | 422 | 211 |
Folate, food (mcg) | 0.0 | 13.3 | 0.2 | 1.9 | 2.4 | 1.1 | 364.7 | 1.3 | 11.6 | 13.5 | 5.8 | 6.0 | 0.1 | 0.1 | 0.0 | 422 | 211 |
Folic acid (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 | 0 | 0 |
Fructose | n/a | 0.9 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 1 |
Galactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 1.4 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
Glutamic acid | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 4.7 | 0.5 | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 7 | 3 |
Glycine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 1 |
Histidine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 1 |
Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.4 | 0.3 | 7.3 | 0.0 | 0.5 | 0.1 | 0.2 | 0.7 | 0.1 | 0.0 | 0.0 | 10 | 5 |
Isoleucine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.2 | 0.2 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.9 | 0.3 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3 | 1 |
Lysine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.8 | 0.3 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3 | 1 |
Magnesium (mg) | 0.0 | 7.0 | 1.5 | 1.1 | 2.7 | 2.5 | 157.9 | 3.6 | 3.8 | 20.8 | 1.9 | 3.6 | 0.8 | 0.2 | 0.0 | 207 | 104 |
Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 3.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 4 | 2 |
Methionine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 5.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 4 |
Niacin (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 1 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.1 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Phenylalanine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.4 | 0.2 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
Phosphorus (mg) | 0.0 | 20.3 | 9.2 | 1.8 | 1.5 | 1.0 | 489.9 | 5.0 | 4.4 | 176.4 | 2.2 | 3.4 | 4.6 | 0.1 | 0.0 | 720 | 360 |
Phytosterols | n/a | 10.5 | n/a | n/a | 2.0 | 0.4 | n/a | n/a | 0.4 | n/a | 0.2 | 0.6 | n/a | 0.4 | 0.0 | 14 | 7 |
Polyunsaturated Fat (g) | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 3 |
Potassium (mg) | 0.0 | 102.2 | 24.1 | 17.4 | 12.6 | 9.2 | 936.2 | 53.8 | 42.1 | 286.7 | 21.1 | 26.1 | 12.0 | 1.6 | 0.0 | 1,545 | 773 |
Proline | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.1 | 0.1 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
Protein (g) | 0.0 | 0.8 | 0.4 | 0.1 | 0.1 | 0.1 | 26.9 | 3.6 | 0.2 | 6.4 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 39 | 20 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17 | 9 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Selenium (mcg) | 0.0 | 0.4 | 0.9 | 0.0 | 0.0 | 0.0 | 15.2 | 6.6 | 0.0 | 4.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 28 | 14 |
Serine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.4 | 0.3 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
Sodium (mg) | 0.0 | 2.8 | 1.0 | 0.2 | 0.3 | 0.3 | 1,627.5 | 54.8 | 4.3 | 85.8 | 2.1 | 1.7 | 0.5 | 0.1 | 155.0 | 1,936 | 968 |
Starch | n/a | 0.0 | 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 |
Stigmasterol (mg) | 0.3 | 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 |
Sucrose | n/a | 0.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Sugar (g) | 0.0 | 3.0 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 8.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 12 | 6 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Threonine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 1 |
Tocopherol, alpha (mg) | 1.6 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 2.5 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
Total Fat (g) | 9.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6.2 | 0.1 | 0.1 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17 | 9 |
Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tyrosine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 1 |
Valine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.1 | 0.3 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
Vitamin A, IU (IU) | 0.0 | 1.4 | 0.5 | 75.5 | 17.0 | 2.6 | 114.3 | 0.0 | 640.2 | 62.5 | 320.1 | 231.1 | 0.3 | 0.5 | 0.0 | 1,466 | 733 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 3.8 | 0.9 | 0.1 | 5.4 | 0.0 | 32.0 | 17.2 | 16.0 | 11.6 | 0.0 | 0.0 | 0.0 | 87 | 43 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 2.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Vitamin C (mg) | 0.0 | 5.2 | 1.9 | 8.3 | 0.0 | 0.0 | 20.7 | 0.0 | 10.1 | 1.0 | 5.1 | 0.8 | 0.9 | 1.3 | 0.0 | 55 | 28 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
Water (g) | 0.0 | 62.4 | 3.5 | 6.4 | 0.1 | 0.0 | 379.3 | 28.9 | 6.7 | 104.2 | 3.3 | 4.9 | 1.8 | 0.8 | 0.0 | 602 | 301 |
Zinc (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 5.8 | 0.0 | 0.1 | 1.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 7 | 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.
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