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.
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1 1/2 tablespoons (20g) olive oil |
1 large (72g) carrots |
1 (40g) celery ribs |
1 large (323g) zucchini |
90 g (2,552g) cauliflower |
1 (3g) garlic cloves |
1 1/2 teaspoons (3g) curry powder |
115 g (115g) dried red lentils |
250 ml (254g) low-fat milk |
80 ml (0g) vegetable stock |
3 slices (75g) bread |
1 (50g) eggs |
90 g (0g) salad leaves |
4 (492g) tomatoes |
2 tablespoons (30g) low-fat yogurt |
1 tablespoon (0g) mango chutney |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.0 | 0.2 | 3.0 | 0.0 | n/a | 1.2 | 0.3 | n/a | 0.2 | 0.4 | n/a | 0.1 | 0.1 | n/a | 6 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.0 | 0.2 | 2.2 | 0.0 | n/a | 2.3 | 0.2 | n/a | 0.2 | 0.4 | n/a | 0.1 | 0.0 | n/a | 6 | 1 |
| Ash (g) | 0.0 | 0.7 | 0.3 | 1.9 | 19.4 | 0.0 | 0.2 | 3.1 | 1.9 | n/a | 1.5 | 0.5 | n/a | 2.5 | 0.3 | n/a | 32 | 8 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 0.5 | 4.5 | 0.0 | n/a | 3.3 | 0.8 | n/a | 0.3 | 0.7 | n/a | 0.7 | 0.1 | n/a | 11 | 3 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.2 | 23.8 | 16.0 | 51.7 | 561.3 | 5.4 | 14.3 | 64.4 | 317.7 | n/a | 113.3 | 28.0 | n/a | 49.2 | 54.9 | n/a | 1,300 | 325 |
| Calories | 179.0 | 29.5 | 6.4 | 54.9 | 637.9 | 4.5 | 9.8 | 405.9 | 106.8 | n/a | 199.5 | 71.5 | n/a | 88.6 | 18.9 | n/a | 1,813 | 453 |
| Calories (kj) | 749.0 | 124.6 | 26.8 | 226.1 | 2,653.6 | 18.7 | 40.8 | 1,698.4 | 449.9 | n/a | 834.8 | 299.5 | n/a | 364.1 | 79.6 | n/a | 7,566 | 1,891 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 6.9 | 1.2 | 10.0 | 126.8 | 1.0 | 1.7 | 69.1 | 12.7 | n/a | 38.0 | 0.4 | n/a | 19.1 | 2.1 | n/a | 289 | 72 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.7 | n/a | 0.0 | 186.0 | n/a | 0.0 | 1.8 | n/a | 201 | 50 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 1.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.3 | 0.0 | n/a | 2 | 1 |
| Cystine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.4 | 0.3 | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 2.0 | 0.6 | 3.2 | 51.0 | 0.1 | 1.0 | 35.1 | 0.0 | n/a | 1.8 | 0.0 | n/a | 5.9 | 0.0 | n/a | 101 | 25 |
| Folate (mcg) | 0.0 | 13.7 | 14.4 | 77.5 | 1,454.4 | 0.1 | 4.6 | 550.8 | 12.7 | n/a | 83.3 | 23.5 | n/a | 73.8 | 3.3 | n/a | 2,312 | 578 |
| Folate, DFE (mcg) | 0.0 | 13.7 | 14.4 | 77.5 | 1,454.4 | 0.1 | 4.6 | 550.8 | 12.7 | n/a | 128.3 | 23.5 | n/a | 73.8 | 3.3 | n/a | 2,357 | 589 |
| Folate, food (mcg) | 0.0 | 13.7 | 14.4 | 77.5 | 1,454.4 | 0.1 | 4.6 | 550.8 | 12.7 | n/a | 18.8 | 23.5 | n/a | 73.8 | 3.3 | n/a | 2,248 | 562 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 64.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | 65 | 16 |
| Fructose | n/a | 0.4 | 0.2 | 4.5 | 24.7 | n/a | 0.0 | 0.3 | 0.0 | n/a | 1.4 | 0.0 | n/a | 6.7 | n/a | n/a | 38 | 10 |
| Galactose | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.4 | 0.2 | 3.5 | 24.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.2 | n/a | 6.2 | n/a | n/a | 35 | 9 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.0 | 0.4 | 6.6 | 0.0 | n/a | 4.6 | 2.0 | n/a | 1.9 | 0.8 | n/a | 2.1 | 0.3 | n/a | 19 | 5 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 1.8 | 0.0 | n/a | 1.2 | 0.2 | n/a | 0.2 | 0.2 | n/a | 0.1 | 0.0 | n/a | 4 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 1.4 | 0.0 | n/a | 0.8 | 0.2 | n/a | 0.1 | 0.2 | n/a | 0.1 | 0.0 | n/a | 3 | 1 |
| Iron (mg) | 0.1 | 0.2 | 0.1 | 1.2 | 10.7 | 0.1 | 0.9 | 8.7 | 0.1 | n/a | 2.8 | 0.9 | n/a | 1.3 | 0.0 | n/a | 27 | 7 |
| Isoleucine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 1.8 | 0.0 | n/a | 1.3 | 0.5 | n/a | 0.2 | 0.3 | n/a | 0.1 | 0.1 | n/a | 5 | 1 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 13.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 13 | 3 |
| Leucine (g) | 0.0 | 0.1 | 0.0 | 0.2 | 2.7 | 0.0 | n/a | 2.2 | 1.0 | n/a | 0.4 | 0.5 | n/a | 0.1 | 0.2 | n/a | 7 | 2 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 0.2 | 5.5 | 0.0 | n/a | 2.1 | 0.7 | n/a | 0.2 | 0.5 | n/a | 0.1 | 0.1 | n/a | 10 | 2 |
| Magnesium (mg) | 0.0 | 8.6 | 4.4 | 58.1 | 382.7 | 0.8 | 7.6 | 140.3 | 28.0 | n/a | 17.3 | 6.0 | n/a | 54.1 | 5.1 | n/a | 713 | 178 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.8 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.0 | 0.6 | 4.0 | 0.1 | 0.1 | 1.5 | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.6 | 0.0 | n/a | 7 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | n/a | 0.3 | 0.2 | n/a | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 14.8 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.2 | 0.2 | 0.7 | n/a | 0.5 | 1.8 | n/a | 0.2 | 0.1 | n/a | 19 | 5 |
| Niacin (mg) | 0.0 | 0.7 | 0.1 | 1.5 | 12.9 | 0.0 | 0.1 | 3.0 | 0.2 | n/a | 3.3 | 0.0 | n/a | 2.9 | 0.0 | n/a | 25 | 6 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.1 | 0.7 | 17.0 | 0.0 | n/a | 2.5 | 0.9 | n/a | 0.2 | 0.8 | n/a | 0.4 | 0.2 | n/a | 23 | 6 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 1.7 | 0.0 | n/a | 1.5 | 0.4 | n/a | 0.3 | 0.3 | n/a | 0.1 | 0.1 | n/a | 5 | 1 |
| Phosphorus (mg) | 0.0 | 25.2 | 9.6 | 122.7 | 1,122.7 | 4.6 | 10.5 | 518.6 | 241.5 | n/a | 74.3 | 99.0 | n/a | 118.1 | 43.2 | n/a | 2,390 | 597 |
| Phytosterols (mg) | 44.8 | n/a | 2.4 | n/a | 459.3 | n/a | 2.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 34.4 | n/a | n/a | 543 | 136 |
| Polyunsaturated Fat (g) | 2.1 | 0.1 | 0.0 | 0.3 | 0.4 | 0.0 | 0.1 | 0.6 | 0.1 | n/a | 1.0 | 1.0 | n/a | 0.4 | 0.0 | n/a | 6 | 2 |
| Potassium (mg) | 0.2 | 230.4 | 104.0 | 843.0 | 7,629.0 | 12.0 | 46.3 | 1,098.2 | 381.3 | n/a | 75.0 | 69.0 | n/a | 1,166.0 | 70.3 | n/a | 11,725 | 2,931 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.1 | 1.8 | 0.0 | n/a | 1.2 | 0.9 | n/a | 0.6 | 0.3 | n/a | 0.1 | 0.2 | n/a | 5 | 1 |
| Protein (g) | 0.0 | 0.7 | 0.3 | 3.9 | 49.0 | 0.2 | 0.4 | 29.7 | 8.6 | n/a | 5.7 | 6.3 | n/a | 4.3 | 1.6 | n/a | 111 | 28 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 147.4 | n/a | 0.0 | 80.0 | n/a | 0.0 | 4.2 | n/a | 232 | 58 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 1.5 | 0.0 | 0.0 | 0.2 | 0.5 | n/a | 0.2 | 0.2 | n/a | 0.1 | 0.1 | n/a | 3 | 1 |
| Saturated Fat (g) | 2.8 | 0.0 | 0.0 | 0.3 | 1.6 | 0.0 | 0.1 | 0.2 | 1.6 | n/a | 0.5 | 1.6 | n/a | 0.1 | 0.3 | n/a | 9 | 2 |
| Selenium (mcg) | 0.0 | 0.1 | 0.2 | 0.6 | 15.3 | 0.4 | 0.5 | 9.5 | 8.4 | n/a | 13.0 | 15.4 | n/a | 0.0 | 1.0 | n/a | 64 | 16 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 2.2 | 0.0 | n/a | 1.4 | 0.5 | n/a | 0.3 | 0.5 | n/a | 0.1 | 0.1 | n/a | 5 | 1 |
| Sodium (mg) | 0.4 | 49.7 | 32.0 | 25.8 | 765.5 | 0.5 | 1.6 | 6.9 | 111.8 | n/a | 383.3 | 71.0 | n/a | 24.6 | 21.0 | n/a | 1,494 | 374 |
| Starch | n/a | 1.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 30.5 | n/a | n/a | 0.0 | n/a | n/a | 31 | 8 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 2.6 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 1.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Sugar (g) | 0.0 | 3.4 | 0.7 | 8.1 | 48.7 | 0.0 | 0.1 | 2.3 | 13.2 | n/a | 3.2 | 0.2 | n/a | 12.9 | 2.1 | n/a | 95 | 24 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | 0.0 | 0.0 | 1.0 | 0.1 | n/a | 0.3 | 0.0 | n/a | 0.2 | 0.0 | n/a | 3 | 1 |
| Threonine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 1.9 | 0.0 | n/a | 1.1 | 0.2 | n/a | 0.2 | 0.3 | n/a | 0.1 | 0.1 | n/a | 4 | 1 |
| Tocopherol, alpha (mg) | 2.9 | 0.5 | 0.1 | 0.4 | 2.0 | 0.0 | 0.7 | 0.6 | 0.0 | n/a | 0.2 | 0.5 | n/a | 2.7 | 0.0 | n/a | 11 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | 0.0 | n/a | 5.1 | n/a | 0.0 | 4.9 | 0.0 | n/a | n/a | 0.3 | n/a | 0.6 | n/a | n/a | 11 | 3 |
| Total Fat (g) | 20.3 | 0.2 | 0.1 | 1.0 | 7.1 | 0.0 | 0.4 | 1.2 | 2.5 | n/a | 2.5 | 4.8 | n/a | 1.0 | 0.5 | n/a | 41 | 10 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.3 | 0.1 | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | 0.0 | n/a | 0.8 | 0.4 | n/a | 0.2 | 0.2 | n/a | 0.1 | 0.1 | n/a | 3 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 3.2 | 0.0 | n/a | 1.5 | 0.6 | n/a | 0.3 | 0.4 | n/a | 0.1 | 0.1 | n/a | 6 | 2 |
| Vitamin A, IU (IU) | 0.0 | 12,028.3 | 179.6 | 646.0 | 0.0 | 0.3 | 29.6 | 44.8 | 498.2 | n/a | 0.0 | 270.0 | n/a | 4,098.4 | 15.3 | n/a | 17,810 | 4,453 |
| Vitamin A, RAE (mcg) | 0.0 | 601.2 | 8.8 | 32.3 | 0.0 | 0.0 | 1.5 | 2.3 | 147.4 | n/a | 0.0 | 80.0 | n/a | 206.6 | 4.2 | n/a | 1,084 | 271 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | 0.0 | 0.4 | n/a | 0.0 | 0.2 | n/a | 2 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.0 | 0.5 | 4.7 | 0.0 | 0.0 | 0.6 | 0.1 | n/a | 0.1 | 0.1 | n/a | 0.4 | 0.0 | n/a | 7 | 2 |
| Vitamin C (mg) | 0.0 | 4.2 | 1.2 | 57.8 | 1,229.8 | 0.9 | 0.3 | 5.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 67.4 | 0.2 | n/a | 1,367 | 342 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 122.0 | n/a | 0.0 | 41.0 | n/a | 0.0 | 0.3 | n/a | 163 | 41 |
| Water (g) | 0.0 | 63.6 | 38.2 | 306.2 | 2,349.2 | 1.8 | 0.3 | 12.0 | 228.6 | n/a | 27.3 | 38.1 | n/a | 465.0 | 25.5 | n/a | 3,556 | 889 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | 1.0 | 6.9 | 0.0 | 0.1 | 5.5 | 1.1 | n/a | 0.6 | 0.6 | n/a | 0.8 | 0.3 | n/a | 17 | 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.