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 1/2 cups (297g) lentils |
2 cups (370g) basmati rice |
2 cups (474g) water |
1 (110g) onions |
3 (9g) garlic cloves |
1 teaspoon (6g) salt |
1/4 teaspoon (1g) pepper |
1/2 teaspoon (1g) turmeric |
1/4 teaspoon (1g) cinnamon |
1/8 teaspoon (0g) nutmeg |
1/4 teaspoon (1g) cardamom |
1/8 teaspoon (0g) cumin |
1/2 teaspoon (0g) saffron |
3/4 cup (109g) raisins |
3/4 cup (110g) dates |
1 (213g) potatoes |
1 to taste (0g) canola oil |
1/4 cup (57g) butter |
Total | 1 serving | |
| Alanine (g) | 1.1 | 1.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 3 | 1 |
| Alcohol (g) | 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 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 2.1 | 2.2 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.4 | 0.1 | 0.2 | n/a | 0.0 | 5 | 1 |
| Ash (g) | 2.5 | 5.7 | 0.5 | 0.4 | 0.1 | 6.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 1.8 | 2.3 | n/a | 1.2 | 23 | 6 |
| Aspartic acid (g) | 3.0 | 2.7 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.2 | 1.0 | n/a | 0.0 | 7 | 2 |
| Beta-sitosterol | 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 | n/a | n/a | n/a | 2.3 | 2 | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 56.4 | 85.1 | 14.2 | 25.3 | 16.3 | 1.4 | 2.5 | 2.0 | 6.5 | 0.5 | 1.9 | 2.4 | 0.4 | 54.4 | 43.0 | 25.6 | n/a | 13.6 | 352 | 88 |
| Calories | 344.5 | 1,369.0 | 0.0 | 44.0 | 13.4 | 0.0 | 1.4 | 3.9 | 1.6 | 1.5 | 1.6 | 1.0 | 1.1 | 325.2 | 310.9 | 164.0 | n/a | 406.9 | 2,990 | 748 |
| Calories (kj) | 1,446.4 | 5,727.6 | 0.0 | 182.6 | 56.1 | 0.0 | 6.0 | 16.3 | 6.8 | 6.4 | 6.5 | 4.1 | 4.5 | 1,361.6 | 1,298.7 | 683.7 | n/a | 1,701.9 | 12,509 | 3,127 |
| Campesterol | 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 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Carbohydrates (g) | 59.8 | 285.8 | 0.0 | 10.3 | 3.0 | 0.0 | 0.4 | 0.7 | 0.5 | 0.1 | 0.3 | 0.1 | 0.2 | 86.1 | 82.7 | 37.2 | n/a | 0.0 | 567 | 142 |
| Cholesterol (mg) | 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 | n/a | 122.0 | 122 | 31 |
| Copper (mg) | 0.7 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.2 | n/a | 0.0 | 3 | 1 |
| Cystine (g) | 0.4 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 23.5 | 13.0 | 0.0 | 1.9 | 0.2 | 0.0 | 0.1 | 0.2 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 4.0 | 8.8 | 4.7 | n/a | 0.0 | 57 | 14 |
| Folate (mcg) | 537.6 | 74.0 | 0.0 | 20.9 | 0.3 | 0.0 | 0.1 | 0.4 | 0.0 | 0.2 | n/a | 0.0 | 0.3 | 5.4 | 20.9 | 34.1 | n/a | 1.7 | 696 | 174 |
| Folate, DFE (mcg) | 537.6 | 74.0 | 0.0 | 20.9 | 0.3 | 0.0 | 0.1 | 0.4 | 0.0 | 0.2 | n/a | 0.0 | 0.3 | 5.4 | 20.9 | 34.1 | n/a | 1.7 | 696 | 174 |
| Folate, food (mcg) | 537.6 | 74.0 | 0.0 | 20.9 | 0.3 | 0.0 | 0.1 | 0.4 | 0.0 | 0.2 | n/a | 0.0 | 0.3 | 5.4 | 20.9 | 34.1 | n/a | 1.7 | 696 | 174 |
| Folic acid (mcg) | 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 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | 1.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 32.3 | 21.6 | 0.6 | n/a | n/a | 56 | 14 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 2.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 30.2 | 21.9 | 0.7 | n/a | n/a | 55 | 14 |
| Glutamic acid (g) | 4.2 | 6.0 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.4 | 0.7 | n/a | 0.1 | 12 | 3 |
| Glycine (g) | 1.1 | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 3 | 1 |
| Histidine (g) | 0.8 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 9.9 | 5.4 | 0.0 | 0.2 | 0.2 | 0.0 | 0.1 | 0.5 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 2.0 | 1.1 | 1.7 | n/a | 0.0 | 21 | 5 |
| Isoleucine (g) | 1.2 | 1.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 3 | 1 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.9 | 2.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 5 | 1 |
| Lysine (g) | 1.9 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 3 | 1 |
| Magnesium (mg) | 106.9 | 529.1 | 4.7 | 11.0 | 2.3 | 0.1 | 1.0 | 2.1 | 0.4 | 0.5 | 1.1 | 1.0 | 0.9 | 34.8 | 47.4 | 49.0 | n/a | 1.1 | 793 | 198 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.5 | 13.8 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.3 | 0.3 | n/a | 0.0 | 17 | 4 |
| Methionine (g) | 0.2 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.2 | 3.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 11.9 | 16 | 4 |
| Niacin (mg) | 3.1 | 18.8 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 1.4 | 2.2 | n/a | 0.0 | 27 | 7 |
| Pantothenic acid (mg) | 1.9 | 5.5 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.6 | 0.6 | n/a | 0.1 | 9 | 2 |
| Phenylalanine (g) | 1.3 | 1.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 3 | 1 |
| Phosphorus (mg) | 534.6 | 1,232.1 | 0.0 | 31.9 | 13.8 | 0.0 | 0.9 | 2.9 | 0.4 | 0.6 | 0.9 | 1.3 | 0.9 | 109.8 | 68.4 | 121.4 | n/a | 13.6 | 2,134 | 533 |
| Phytosterols | n/a | n/a | n/a | 16.5 | n/a | 0.0 | 0.5 | 0.9 | 0.2 | 0.2 | 0.2 | 0.2 | n/a | n/a | n/a | 10.7 | n/a | n/a | 29 | 7 |
| Polyunsaturated Fat (g) | 0.5 | 3.9 | 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 | 0.1 | n/a | 1.7 | 6 | 2 |
| Potassium (mg) | 1,095.9 | 825.1 | 4.7 | 160.6 | 36.1 | 0.5 | 7.6 | 27.8 | 2.8 | 1.0 | 5.6 | 4.7 | 6.0 | 814.5 | 723.2 | 896.7 | n/a | 13.6 | 4,627 | 1,157 |
| Proline (g) | 1.1 | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.3 | 0.1 | 0.1 | n/a | 0.0 | 3 | 1 |
| Protein (g) | 26.8 | 29.4 | 0.0 | 1.2 | 0.6 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 3.3 | 2.7 | 4.3 | n/a | 0.5 | 69 | 17 |
| Retinol (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 | n/a | 380.8 | 381 | 95 |
| Riboflavin (mg) | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.2 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 29.2 | 32 | 8 |
| Selenium (mcg) | 8.3 | 86.6 | 0.0 | 0.6 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 3.3 | 0.6 | n/a | 0.6 | 102 | 26 |
| Serine (g) | 1.2 | 1.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 3 | 1 |
| Sodium (mg) | 5.9 | 25.9 | 14.2 | 4.4 | 1.5 | 2,325.5 | 0.1 | 0.4 | 0.1 | 0.0 | 0.1 | 0.4 | 0.5 | 12.0 | 2.2 | 12.8 | n/a | 405.2 | 2,811 | 703 |
| Starch | 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 | 2.9 | n/a | 32.9 | n/a | n/a | 36 | 9 |
| Stigmasterol | 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 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Sucrose | n/a | 3.1 | n/a | 1.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.5 | 26.3 | 0.4 | n/a | n/a | 31 | 8 |
| Sugar (g) | 5.3 | 3.1 | 0.0 | 4.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 64.4 | 69.8 | 1.7 | n/a | 0.0 | 149 | 37 |
| Theobromine (mg) | 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 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | 1.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 2 | 1 |
| Threonine (g) | 1.0 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 2 | 1 |
| Tocopherol, alpha (mg) | 0.3 | 4.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | 1.3 | 6 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0 | 0 |
| Total Fat (g) | 1.1 | 10.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.5 | 0.4 | 0.2 | n/a | 46.0 | 60 | 15 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.7 | 2 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.9 | 2 | 0 |
| Tryptophan (g) | 0.2 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.7 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 2 | 0 |
| Valine (g) | 1.3 | 1.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 4 | 1 |
| Vitamin A, IU (IU) | 23.8 | 0.0 | 0.0 | 2.2 | 0.8 | 0.0 | 3.1 | 0.0 | 1.9 | 0.3 | 0.0 | 3.3 | 1.9 | 0.0 | 11.0 | 4.3 | n/a | 1,418.2 | 1,471 | 368 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 388.2 | 389 | 97 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0 | 0 |
| Vitamin B-6 (mg) | 0.5 | 1.9 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.6 | n/a | 0.0 | 4 | 1 |
| Vitamin C (mg) | 4.5 | 0.0 | 0.0 | 8.1 | 2.8 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 2.5 | 0.4 | 42.0 | n/a | 0.0 | 61 | 15 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 34.1 | 34 | 9 |
| Water (g) | 206.8 | 38.4 | 473.5 | 98.0 | 5.3 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 16.8 | 22.6 | 169.0 | n/a | 9.0 | 1,040 | 260 |
| Zinc (mg) | 3.8 | 7.5 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.6 | n/a | 0.1 | 13 | 3 |
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.