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 cup (198g) lentils |
1/4 cup (25g) green onions |
2 (66g) egg whites |
1/2 cup (64g) carrots |
1 tablespoon (15g) tahini |
1 tablespoon (12g) nutritional yeast |
1 teaspoon (1g) dried parsley |
1 teaspoon (2g) ground cumin |
1/2 teaspoon (1g) ground black pepper |
1/2 teaspoon (3g) sea salt |
1 dash (0g) cayenne |
1/2 cup (54g) breadcrumbs |
1/3 cup (47g) sunflower seeds |
Total | 1 serving | |
| Alanine (g) | 0.7 | 0.0 | 0.5 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.5 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 1.4 | 0.0 | 0.4 | 0.1 | 0.4 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.3 | 1.1 | 4 | 1 |
| Ash (g) | 1.6 | 0.2 | 0.4 | 0.6 | 0.8 | 0.7 | 0.1 | 0.2 | 0.1 | 3.0 | 0.0 | 1.5 | 1.4 | 11 | 3 |
| Aspartic acid (g) | 2.0 | 0.0 | 0.8 | 0.1 | 0.2 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | 1.1 | 5 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 37.6 | 18.0 | 4.6 | 21.1 | 63.0 | 3.6 | 5.7 | 19.6 | 5.1 | 0.7 | 0.2 | 98.8 | 36.4 | 314 | 79 |
| Calories | 229.7 | 8.0 | 34.3 | 26.2 | 85.5 | 39.0 | 1.5 | 7.9 | 2.9 | 0.0 | 0.4 | 213.3 | 272.3 | 921 | 230 |
| Calories (kj) | 964.3 | 33.8 | 142.6 | 110.7 | 357.8 | 163.3 | 6.1 | 32.9 | 12.1 | 0.0 | 1.5 | 892.6 | 1,139.9 | 3,857 | 964 |
| Carbohydrates (g) | 39.9 | 1.8 | 0.5 | 6.1 | 3.9 | 4.9 | 0.3 | 0.9 | 0.7 | 0.0 | 0.1 | 38.9 | 9.3 | 107 | 27 |
| 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 |
| Copper (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 2 | 0 |
| Cystine (g) | 0.2 | n/a | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 1 | 0 |
| Dietary Fiber (g) | 15.6 | 0.7 | 0.0 | 1.8 | 1.4 | 3.2 | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 2.4 | 4.0 | 30 | 7 |
| Folate (mcg) | 358.4 | 16.0 | 2.6 | 12.2 | 14.7 | 280.8 | 0.9 | 0.2 | 0.2 | 0.0 | 0.1 | 57.8 | 105.8 | 850 | 212 |
| Folate, DFE (mcg) | 358.4 | 16.0 | 2.6 | 12.2 | 14.7 | 280.8 | 0.9 | 0.2 | 0.2 | 0.0 | 0.1 | 88.6 | 105.8 | 880 | 220 |
| Folate, food (mcg) | 358.4 | 16.0 | 2.6 | 12.2 | 14.7 | 280.8 | 0.9 | 0.2 | 0.2 | 0.0 | 0.1 | 13.5 | 105.8 | 805 | 201 |
| 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 | 44.3 | 0.0 | 44 | 11 |
| Fructose | n/a | n/a | 0.0 | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1.3 | n/a | 2 | 0 |
| Galactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.2 | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1.0 | n/a | 2 | 0 |
| Glutamic acid (g) | 2.8 | 0.1 | 1.0 | 0.2 | 0.6 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | 2.2 | 2.6 | 10 | 3 |
| Glycine (g) | 0.7 | 0.0 | 0.3 | 0.0 | 0.2 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.7 | 2 | 1 |
| Histidine (g) | 0.5 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 1 | 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 | 0 | 0 |
| Iron (mg) | 6.6 | 0.4 | 0.1 | 0.2 | 0.4 | 0.3 | 0.1 | 1.4 | 0.1 | 0.0 | 0.0 | 2.6 | 2.4 | 15 | 4 |
| Isoleucine (g) | 0.8 | 0.0 | 0.4 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.5 | 2 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 1.3 | 0.0 | 0.7 | 0.1 | 0.2 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.5 | 0.8 | 4 | 1 |
| Lysine (g) | 1.2 | 0.0 | 0.5 | 0.1 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.4 | 3 | 1 |
| Magnesium (mg) | 71.3 | 5.0 | 7.3 | 7.7 | 14.4 | 6.5 | 2.0 | 7.7 | 2.0 | 0.0 | 0.2 | 23.2 | 151.5 | 299 | 75 |
| Maltose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1.0 | n/a | 1 | 0 |
| Manganese (mg) | 1.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.5 | 0.9 | 3 | 1 |
| Methionine (g) | 0.2 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.0 | 2.7 | 0.5 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.6 | 8.6 | 13 | 3 |
| Niacin (mg) | 2.1 | 0.1 | 0.1 | 0.6 | 0.9 | 4.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.6 | 3.9 | 16 | 4 |
| Pantothenic acid (mg) | 1.3 | 0.0 | 0.1 | 0.2 | 0.1 | 1.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.5 | 4 | 1 |
| Phenylalanine (g) | 0.9 | 0.0 | 0.5 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.5 | 3 | 1 |
| Phosphorus (mg) | 356.4 | 9.3 | 9.9 | 22.4 | 112.8 | 76.4 | 2.2 | 10.5 | 1.8 | 0.0 | 0.3 | 89.1 | 307.7 | 999 | 250 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 1.1 | 0.0 | 0.1 | 4.3 | 249.0 | 256 | 64 |
| Polyunsaturated Fat (g) | 0.3 | 0.0 | 0.0 | 0.1 | 3.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 10.8 | 16 | 4 |
| Potassium (mg) | 730.6 | 69.0 | 107.6 | 204.8 | 62.1 | 114.6 | 13.4 | 37.5 | 15.3 | 0.2 | 2.3 | 105.8 | 300.7 | 1,764 | 441 |
| Proline (g) | 0.7 | 0.0 | 0.3 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.7 | 0.6 | 3 | 1 |
| Protein (g) | 17.9 | 0.5 | 7.2 | 0.6 | 2.7 | 4.9 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 7.2 | 9.7 | 51 | 13 |
| 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 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.3 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 1 | 0 |
| Saturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 2.1 | 4 | 1 |
| Selenium (mcg) | 5.5 | 0.2 | 13.2 | 0.1 | n/a | 0.9 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 13.6 | 24.7 | 58 | 15 |
| Serine (g) | 0.8 | 0.0 | 0.5 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.5 | 3 | 1 |
| Sodium (mg) | 4.0 | 4.0 | 109.6 | 44.2 | 11.1 | 6.1 | 2.3 | 3.5 | 0.2 | 1,162.7 | 0.0 | 395.3 | 4.2 | 1,747 | 437 |
| Starch | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 32.2 | n/a | 33 | 8 |
| Sucrose | n/a | n/a | 0.0 | 2.3 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1.2 | 4 | 1 |
| Sugar (g) | 3.6 | 0.6 | 0.5 | 3.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.3 | 1.2 | 12 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.7 | 3 | 1 |
| Threonine (g) | 0.6 | 0.0 | 0.3 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.4 | 2 | 1 |
| Tocopherol, alpha (mg) | 0.2 | 0.1 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 16.4 | 17 | 4 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.6 | 1 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0.4 | 0.2 | 1 | 0 |
| Total Fat (g) | 0.8 | 0.0 | 0.1 | 0.2 | 7.2 | 0.9 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 2.9 | 24.0 | 37 | 9 |
| 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 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 2 | 0 |
| Valine (g) | 0.9 | 0.0 | 0.5 | 0.0 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.6 | 3 | 1 |
| Vitamin A, IU (IU) | 15.8 | 249.3 | 0.0 | 10,691.8 | 10.1 | 0.0 | 9.7 | 26.7 | 6.3 | 0.0 | 46.8 | 0.0 | 23.3 | 11,080 | 2,770 |
| Vitamin A, RAE (mcg) | 0.0 | 12.5 | 0.0 | 534.4 | 0.5 | 0.0 | 0.5 | 1.3 | 0.3 | 0.0 | 2.3 | 0.0 | 1.4 | 553 | 138 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 1 | 0 |
| Vitamin C (mg) | 3.0 | 4.7 | 0.0 | 3.8 | 0.0 | 0.0 | 0.6 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | 13 | 3 |
| 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 |
| Water (g) | 137.9 | 22.5 | 57.8 | 56.5 | 0.5 | 0.6 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 3.5 | 2.2 | 282 | 70 |
| Zinc (mg) | 2.5 | 0.1 | 0.0 | 0.2 | 0.7 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.8 | 2.3 | 8 | 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.