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 tablespoons (27g) vegetable oil |
1 (110g) onions |
2 (6g) garlic cloves |
3 cups (300g) okra |
1 (119g) red peppers |
1 (119g) green peppers |
2 medium (426g) potatoes |
1 medium (130g) sweet potatoes |
2 (358g) plantains |
6 cups (1,440g) chicken stock |
14 ounces (397g) unsweetened coconut milk |
1 to taste (0g) cilantro |
1/2 lb (227g) flour |
1/2 cup (119g) water |
1 (50g) eggs |
2 tablespoons (8g) parsley |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | n/a | 0.4 | n/a | 0.8 | n/a | 0.4 | 0.0 | 2 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.4 | 0.1 | 0.4 | n/a | 1.3 | n/a | 0.9 | n/a | 0.4 | 0.0 | 4 | 1 |
Ash (g) | 0.0 | 0.4 | 0.1 | 2.1 | 0.6 | 0.5 | 4.6 | 1.3 | 4.2 | 9.1 | 3.8 | n/a | 1.1 | 0.1 | 0.5 | 0.2 | 29 | 5 |
Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 0.4 | 0.3 | 0.2 | 2.0 | 0.5 | 0.4 | n/a | 0.8 | n/a | 1.0 | n/a | 0.7 | 0.0 | 7 | 1 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.0 | 25.3 | 10.9 | 243.0 | 8.3 | 11.9 | 51.1 | 39.0 | 10.7 | 43.2 | 71.4 | n/a | 34.0 | 3.6 | 28.0 | 10.5 | 591 | 98 |
Calories | 240.4 | 44.0 | 8.9 | 93.0 | 36.9 | 23.8 | 328.0 | 111.8 | 436.8 | 518.4 | 781.9 | n/a | 826.3 | 0.0 | 71.5 | 2.7 | 3,524 | 587 |
Calories (kj) | 1,006.1 | 182.6 | 37.4 | 387.0 | 153.5 | 100.0 | 1,367.5 | 466.7 | 1,825.8 | 2,174.4 | 3,270.4 | n/a | 3,457.2 | 0.0 | 299.5 | 11.5 | 14,740 | 2,457 |
Carbohydrates (g) | 0.0 | 10.3 | 2.0 | 21.1 | 7.2 | 5.5 | 74.4 | 26.2 | 114.2 | 50.8 | 11.2 | n/a | 173.2 | 0.0 | 0.4 | 0.5 | 497 | 83 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 43.2 | 0.0 | n/a | 0.0 | 0.0 | 186.0 | 0.0 | 229 | 38 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.5 | 0.2 | 0.3 | 0.8 | 0.9 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.2 | n/a | 0.5 | n/a | 0.1 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 1.9 | 0.1 | 9.6 | 2.5 | 2.0 | 9.4 | 3.9 | 8.2 | 0.0 | n/a | n/a | 6.1 | 0.0 | 0.0 | 0.3 | 44 | 7 |
Folate (mcg) | 0.0 | 20.9 | 0.2 | 264.0 | 54.7 | 11.9 | 68.2 | 14.3 | 78.8 | 72.0 | 55.6 | n/a | 415.4 | 0.0 | 23.5 | 11.6 | 1,091 | 182 |
Folate, DFE (mcg) | 0.0 | 20.9 | 0.2 | 264.0 | 54.7 | 11.9 | 68.2 | 14.3 | 78.8 | 72.0 | 55.6 | n/a | 660.6 | 0.0 | 23.5 | 11.6 | 1,336 | 223 |
Folate, food (mcg) | 0.0 | 20.9 | 0.2 | 264.0 | 54.7 | 11.9 | 68.2 | 14.3 | 78.8 | 72.0 | 55.6 | n/a | 65.8 | 0.0 | 23.5 | 11.6 | 741 | 124 |
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 | n/a | 349.6 | 0.0 | 0.0 | 0.0 | 350 | 58 |
Fructose | n/a | 1.4 | n/a | 0.6 | 2.7 | 1.3 | 1.2 | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 8 | 1 |
Galactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 2.2 | n/a | 0.4 | 2.3 | 1.4 | 1.4 | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 9 | 2 |
Glutamic acid (g) | 0.0 | 0.3 | 0.0 | 0.8 | 0.3 | 0.2 | 1.5 | 0.2 | 0.4 | n/a | 1.8 | n/a | 7.9 | n/a | 0.8 | 0.0 | 14 | 2 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | 0.4 | n/a | 0.8 | n/a | 0.2 | 0.0 | 2 | 0 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.2 | n/a | 0.5 | n/a | 0.2 | 0.0 | 1 | 0 |
Iron (mg) | 0.0 | 0.2 | 0.1 | 2.4 | 0.5 | 0.4 | 3.3 | 0.8 | 2.1 | 3.0 | 13.1 | n/a | 10.5 | 0.0 | 0.9 | 0.5 | 38 | 6 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | n/a | 0.3 | n/a | 0.8 | n/a | 0.3 | 0.0 | 2 | 0 |
Lactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.4 | 0.1 | 0.2 | n/a | 0.6 | n/a | 1.6 | n/a | 0.5 | 0.0 | 4 | 1 |
Lysine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | 0.1 | 0.2 | n/a | 0.4 | n/a | 0.5 | n/a | 0.5 | 0.0 | 2 | 0 |
Magnesium (mg) | 0.0 | 11.0 | 1.5 | 171.0 | 14.3 | 11.9 | 98.0 | 32.5 | 132.5 | 57.6 | 182.6 | n/a | 49.9 | 1.2 | 6.0 | 3.8 | 774 | 129 |
Maltose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Manganese | n/a | 0.1 | 0.1 | 3.0 | 0.1 | 0.1 | 0.7 | 0.3 | n/a | n/a | 3.0 | n/a | 1.5 | 0.0 | 0.0 | 0.0 | 9 | 2 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.2 | n/a | 0.4 | n/a | 0.2 | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 7.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 8.4 | 3.6 | n/a | 0.2 | 0.0 | 1.8 | 0.0 | 22 | 4 |
Niacin (mg) | 0.0 | 0.1 | 0.0 | 3.0 | 1.2 | 0.6 | 4.5 | 0.7 | 2.5 | 22.8 | 2.5 | n/a | 13.4 | 0.0 | 0.0 | 0.1 | 51 | 9 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 0.7 | 0.4 | 0.1 | 1.3 | 1.0 | 0.9 | n/a | 0.6 | n/a | 1.0 | 0.0 | 0.8 | 0.0 | 7 | 1 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.3 | 0.1 | 0.2 | n/a | 0.4 | n/a | 1.2 | n/a | 0.3 | 0.0 | 3 | 0 |
Phosphorus (mg) | 0.0 | 31.9 | 9.2 | 189.0 | 30.9 | 23.8 | 242.8 | 61.1 | 121.7 | 388.8 | 381.0 | n/a | 245.2 | 0.0 | 99.0 | 4.4 | 1,829 | 305 |
Phytosterols (mg) | 263.3 | 16.5 | n/a | 72.0 | n/a | 10.7 | 21.3 | 15.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 400 | 67 |
Polyunsaturated Fat (g) | 14.9 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.2 | 3.1 | 0.9 | n/a | 0.9 | 0.0 | 1.0 | 0.0 | 21 | 4 |
Potassium (mg) | 0.0 | 160.6 | 24.1 | 909.0 | 251.1 | 208.3 | 1,793.5 | 438.1 | 1,786.4 | 1,512.0 | 873.2 | n/a | 242.9 | 1.2 | 69.0 | 42.1 | 8,311 | 1,385 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | n/a | 0.3 | n/a | 2.7 | n/a | 0.3 | 0.0 | 4 | 1 |
Protein (g) | 0.0 | 1.2 | 0.4 | 6.0 | 1.2 | 1.0 | 8.6 | 2.0 | 4.7 | 36.3 | 8.0 | n/a | 23.4 | 0.0 | 6.3 | 0.2 | 99 | 17 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14.4 | 0.0 | n/a | 0.0 | 0.0 | 80.0 | 0.0 | 94 | 16 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 1.2 | 0.0 | n/a | 1.1 | 0.0 | 0.2 | 0.0 | 3 | 1 |
Saturated Fat (g) | 3.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.5 | 4.6 | 75.1 | n/a | 0.4 | 0.0 | 1.6 | 0.0 | 86 | 14 |
Selenium (mcg) | 0.0 | 0.6 | 0.9 | 2.1 | 0.1 | 0.0 | 1.3 | 0.8 | 5.4 | 31.7 | n/a | n/a | 77.0 | 0.0 | 15.4 | 0.0 | 135 | 23 |
Serine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.1 | 0.1 | n/a | 0.4 | n/a | 1.2 | n/a | 0.5 | 0.0 | 3 | 0 |
Sodium (mg) | 0.0 | 4.4 | 1.0 | 24.0 | 4.8 | 3.6 | 25.6 | 71.5 | 14.3 | 2,059.2 | 51.6 | n/a | 4.5 | 3.6 | 71.0 | 4.3 | 2,343 | 391 |
Starch | n/a | 0.0 | n/a | 1.0 | 0.0 | 0.0 | 65.8 | 16.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 83 | 14 |
Sucrose | n/a | 1.1 | n/a | 1.2 | 0.0 | 0.1 | 0.7 | 3.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 6 | 1 |
Sugar (g) | 0.0 | 4.7 | 0.1 | 3.6 | 5.0 | 2.9 | 3.3 | 5.4 | 53.7 | 22.8 | n/a | n/a | 0.6 | 0.0 | 0.2 | 0.1 | 102 | 17 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.6 | 0.1 | 0.1 | 0.3 | 0.1 | 0.2 | 0.5 | 0.1 | n/a | 1.8 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | n/a | 0.3 | n/a | 0.6 | n/a | 0.3 | 0.0 | 2 | 0 |
Tocopherol, alpha (mg) | 3.9 | 0.0 | 0.0 | 1.1 | 1.9 | 0.4 | 0.0 | 0.3 | 0.5 | 0.4 | n/a | n/a | 0.1 | 0.0 | 0.5 | 0.1 | 9 | 2 |
Tocopherol, beta | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.9 | n/a | 0.3 | 0.0 | 1 | 0 |
Total Fat (g) | 27.2 | 0.1 | 0.0 | 0.3 | 0.4 | 0.2 | 0.4 | 0.1 | 1.3 | 17.3 | 84.7 | n/a | 2.2 | 0.0 | 4.8 | 0.1 | 139 | 23 |
Trans-monoenoic Fat (g) | 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 | n/a | 0 | 0 |
TransFatty acids (g) | 0.1 | 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 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.3 | n/a | 0.1 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.2 | n/a | 0.7 | n/a | 0.2 | 0.0 | 2 | 0 |
Valine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.4 | 0.1 | 0.2 | n/a | 0.5 | n/a | 0.9 | n/a | 0.4 | 0.0 | 3 | 0 |
Vitamin A, IU (IU) | 0.0 | 2.2 | 0.5 | 1,125.0 | 3,725.9 | 440.3 | 8.5 | 18,443.1 | 4,034.7 | 43.2 | 0.0 | n/a | 0.0 | 0.0 | 270.0 | 640.2 | 28,734 | 4,789 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 57.0 | 186.8 | 21.4 | 0.0 | 921.7 | 200.5 | 14.4 | 0.0 | n/a | 0.0 | 0.0 | 80.0 | 32.0 | 1,514 | 252 |
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 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.6 | 0.3 | 0.3 | 1.3 | 0.3 | 1.1 | 0.9 | 0.1 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 5 | 1 |
Vitamin C (mg) | 0.0 | 8.1 | 1.9 | 63.3 | 152.0 | 95.7 | 83.9 | 3.1 | 65.9 | 2.9 | 4.0 | n/a | 0.0 | 0.0 | 0.0 | 10.1 | 491 | 82 |
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 | n/a | 0.0 | 0.0 | 41.0 | 0.0 | 41 | 7 |
Water (g) | 0.0 | 98.0 | 3.5 | 270.5 | 109.7 | 111.7 | 338.0 | 100.5 | 233.7 | 1,327.0 | 289.3 | n/a | 27.1 | 118.4 | 38.1 | 6.7 | 3,072 | 512 |
Zinc (mg) | 0.0 | 0.2 | 0.1 | 1.8 | 0.3 | 0.2 | 1.2 | 0.4 | 0.5 | 2.0 | 2.2 | n/a | 1.6 | 0.0 | 0.6 | 0.1 | 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.