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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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