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    Nutritional Facts: Lentil and Couscous Salad With Arugula - Whole Foods

    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.

      3/4 cup (144g)
    green lentils
    3 3/4 cups (889g)
    water
    1/2 cup (87g)
    couscous
    2 teaspoons (9g)
    extra virgin olive oil
    2 cups (40g)
    arugula leaves
    1 cup (149g)
    cherry tomatoes
    1/4 cup (18g)
    basil pesto
    1 1/2 tablespoons (22g)
    red wine vinegar
    1/4 teaspoon (2g)
    sea salt
    1/2 teaspoon (1g)
    black pepper
    Total 1 serving
    Alanine (g) 1.6 n/a 0.3 0.0 n/a 0.0 0.2 n/a 0.0 0.0 2 0
    Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Arginine (g) 2.9 n/a 0.4 0.0 n/a 0.0 0.2 n/a 0.0 0.0 4 1
    Ash (g) 3.8 0.9 0.5 0.0 0.6 0.7 2.7 0.0 1.5 0.1 11 2
    Aspartic acid (g) 4.1 n/a 0.5 0.0 n/a 0.2 0.5 n/a 0.0 0.0 5 1
    Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Calcium (mg) 80.6 26.7 20.8 0.1 64.0 14.9 403.2 1.3 0.4 5.1 617 103
    Calories 508.3 0.0 325.2 79.6 10.0 26.8 41.9 4.2 0.0 2.9 999 167
    Calories (kj) 2,126.9 0.0 1,360.6 332.9 42.0 110.3 175.7 17.7 0.0 12.1 4,178 696
    Carbohydrates (g) 86.5 0.0 67.0 0.0 1.5 5.8 8.6 0.1 0.0 0.7 170 28
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Copper (mg) 0.7 0.1 0.2 0.0 0.0 0.1 0.4 0.0 0.0 0.0 2 0
    Cystine (g) 0.5 n/a 0.3 0.0 n/a 0.0 0.0 n/a 0.0 0.0 1 0
    Dietary Fiber (g) 43.9 0.0 4.3 0.0 0.6 1.8 6.8 0.0 0.0 0.3 58 10
    Folate (mcg) 689.8 0.0 17.3 0.0 38.8 22.4 55.8 n/a 0.0 0.2 824 137
    Folate, DFE (mcg) 689.8 0.0 17.3 0.0 38.8 22.4 55.8 n/a 0.0 0.2 824 137
    Folate, food (mcg) 689.8 0.0 17.3 0.0 38.8 22.4 55.8 n/a 0.0 0.2 824 137
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Fructose (g) 0.4 n/a n/a n/a n/a 2.0 0.1 n/a n/a 0.0 3 0
    Galactose (g) 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0 0
    Glucose (dextrose) (g) 0.0 n/a n/a n/a n/a 1.9 0.1 n/a n/a 0.0 2 0
    Glutamic acid (g) 5.8 n/a 4.0 0.0 n/a 0.6 0.5 n/a 0.0 0.0 11 2
    Glycine (g) 1.5 n/a 0.3 0.0 n/a 0.0 0.2 n/a 0.0 0.0 2 0
    Histidine (g) 1.0 n/a 0.2 0.0 n/a 0.0 0.1 n/a 0.0 0.0 1 0
    Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
    Iron (mg) 10.9 0.0 0.9 0.1 0.6 0.4 16.2 0.1 0.0 0.1 29 5
    Isoleucine (g) 1.6 n/a 0.4 0.0 n/a 0.0 0.2 n/a 0.0 0.0 2 0
    Lactose (g) 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0 0
    Leucine (g) 2.7 n/a 0.8 0.0 n/a 0.0 0.3 n/a 0.0 0.0 4 1
    Lysine (g) 2.6 n/a 0.2 0.0 n/a 0.0 0.2 n/a 0.0 0.0 3 1
    Magnesium (mg) 175.7 8.9 38.1 0.0 18.8 16.4 128.0 0.9 0.0 2.0 389 65
    Maltose (g) 0.4 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0 0
    Manganese (mg) 1.9 0.0 0.7 0.0 0.1 0.2 1.8 0.0 0.0 0.1 5 1
    Methionine (g) 0.3 n/a 0.2 0.0 n/a 0.0 0.1 n/a 0.0 0.0 1 0
    Monounsaturated Fat (g) 0.3 0.0 0.1 6.6 0.0 0.0 0.2 n/a 0.0 0.0 7 1
    Niacin (mg) 3.8 0.0 3.0 0.0 0.1 0.9 0.9 n/a 0.0 0.0 9 1
    Pantothenic acid (mg) 3.1 0.0 1.1 0.0 0.2 0.1 0.2 n/a 0.0 0.0 5 1
    Phenylalanine (g) 1.8 n/a 0.5 0.0 n/a 0.0 0.2 n/a 0.0 0.0 3 0
    Phosphorus (mg) 649.4 0.0 147.1 0.0 20.8 35.8 49.3 1.8 0.0 1.8 906 151
    Phytosterols n/a n/a n/a 19.9 n/a 10.4 19.1 n/a 0.0 1.1 50 8
    Polyunsaturated Fat (g) 0.7 0.0 0.2 0.9 0.1 0.1 0.1 n/a 0.0 0.0 2 0
    Potassium (mg) 1,375.2 8.9 143.6 0.1 147.6 353.1 473.4 8.7 0.1 15.3 2,526 421
    Proline (g) 1.6 n/a 1.2 0.0 n/a 0.0 0.5 n/a 0.0 0.0 3 1
    Protein (g) 37.2 0.0 11.0 0.0 1.0 1.3 4.1 0.0 0.0 0.1 55 9
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Riboflavin (mg) 0.3 0.0 0.1 0.0 0.0 0.0 0.2 n/a 0.0 0.0 1 0
    Saturated Fat (g) 0.2 0.0 0.1 1.2 0.0 0.0 0.4 0.0 0.0 0.0 2 0
    Selenium (mcg) 12.0 0.0 n/a 0.0 0.1 0.0 0.5 n/a 0.0 0.1 13 2
    Serine (g) 1.7 n/a 0.5 0.0 n/a 0.0 0.1 n/a 0.0 0.0 2 0
    Sodium (mg) 8.6 26.7 8.7 0.2 10.8 7.5 13.7 1.8 581.4 0.2 659 110
    Starch n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Sucrose (g) 2.1 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 2 0
    Sugar (g) 2.9 0.0 n/a 0.0 0.8 3.9 0.3 0.0 0.0 0.0 8 1
    Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Thiamin (mg) 1.3 0.0 0.1 0.0 0.0 0.1 0.0 n/a 0.0 0.0 1 0
    Threonine (g) 1.3 n/a 0.3 0.0 n/a 0.0 0.1 n/a 0.0 0.0 2 0
    Tocopherol, alpha (mg) 0.7 0.0 n/a 1.3 0.2 0.8 1.9 n/a 0.0 0.0 5 1
    Tocopherol, beta (mg) 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0 0
    Tocopherol, delta (mg) 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0 0
    Tocopherol, gamma (mg) 6.1 n/a n/a 0.1 n/a 0.2 0.1 n/a n/a 0.1 7 1
    Total Fat (g) 1.5 0.0 0.6 9.0 0.3 0.3 0.7 0.0 0.0 0.0 12 2
    Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
    TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
    Tryptophan (g) 0.3 n/a 0.1 0.0 n/a 0.0 0.0 n/a 0.0 0.0 1 0
    Tyrosine (g) 1.0 n/a 0.3 0.0 n/a 0.0 0.1 n/a 0.0 0.0 1 0
    Valine (g) 1.8 n/a 0.5 0.0 n/a 0.0 0.3 n/a 0.0 0.0 3 0
    Vitamin A, IU (IU) 56.2 0.0 0.0 0.0 949.2 1,241.2 133.9 0.0 0.0 6.3 2,387 398
    Vitamin A, RAE (mcg) 2.9 0.0 0.0 0.0 47.6 62.6 6.7 0.0 0.0 0.3 120 20
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Vitamin B-6 (mg) 0.8 0.0 0.1 0.0 0.0 0.1 0.2 n/a 0.0 0.0 1 0
    Vitamin C (mg) 6.3 0.0 0.0 0.0 6.0 20.4 0.1 0.1 0.0 0.0 33 6
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Water (g) 15.0 887.9 7.4 0.0 36.7 140.8 1.9 21.1 0.0 0.1 1,111 185
    Zinc (mg) 6.9 0.0 0.7 0.0 0.2 0.3 1.3 0.0 0.0 0.0 9 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.

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