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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2 cups (490g) plain yogurt |
1 tablespoon (0g) ground sumac |
1 (3g) garlic cloves |
1 tablespoon (10g) onions |
1 cup (192g) dried red lentils |
2 cups (346g) couscous |
1 tablespoon (14g) olive oil |
1 (110g) onions |
2 (6g) garlic cloves |
1 (119g) red bell peppers |
3 medium (183g) carrots |
1/2 lb (227g) fresh green beans |
2 cups (60g) spinach |
1 tablespoon (0g) za'atar spice mix |
1 to taste (0g) salt and pepper |
8 ounces (241g) feta |
2 (246g) fresh tomatoes |
1 large (301g) cucumbers |
Total | 1 serving | |
| Alanine (g) | 0.7 | n/a | 0.0 | 0.0 | 2.1 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | n/a | n/a | 1.5 | 0.1 | 0.1 | 6 | 2 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.5 | n/a | 0.0 | 0.0 | 3.8 | 1.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | n/a | n/a | 1.1 | 0.1 | 0.1 | 8 | 2 |
| Ash (g) | 3.5 | n/a | 0.0 | 0.0 | 5.1 | 2.1 | 0.0 | 0.4 | 0.1 | 0.6 | 1.8 | 1.5 | 1.0 | n/a | n/a | 12.5 | 1.2 | 1.1 | 31 | 8 |
| Aspartic acid (g) | 1.3 | n/a | 0.0 | 0.0 | 5.5 | 1.8 | 0.0 | 0.1 | 0.0 | 0.3 | 0.3 | 0.6 | 0.1 | n/a | n/a | 1.9 | 0.3 | 0.1 | 13 | 3 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 592.9 | n/a | 5.4 | 2.3 | 107.5 | 83.0 | 0.1 | 25.3 | 10.9 | 8.3 | 60.4 | 83.9 | 59.4 | n/a | n/a | 1,187.3 | 24.6 | 48.2 | 2,300 | 575 |
| Calories | 298.9 | n/a | 4.5 | 4.0 | 677.8 | 1,301.0 | 119.3 | 44.0 | 8.9 | 36.9 | 75.0 | 70.3 | 13.8 | n/a | n/a | 635.8 | 44.3 | 45.2 | 3,380 | 845 |
| Calories (kj) | 1,259.3 | n/a | 18.7 | 16.6 | 2,835.8 | 5,442.6 | 499.4 | 182.6 | 37.4 | 153.5 | 316.6 | 297.1 | 58.2 | n/a | n/a | 2,656.4 | 182.0 | 195.7 | 14,152 | 3,538 |
| Carbohydrates (g) | 22.8 | n/a | 1.0 | 0.9 | 115.4 | 267.9 | 0.0 | 10.3 | 2.0 | 7.2 | 17.5 | 15.8 | 2.2 | n/a | n/a | 9.9 | 9.6 | 10.9 | 493 | 123 |
| Cholesterol (mg) | 63.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 214.3 | 0.0 | 0.0 | 278 | 70 |
| Copper (mg) | 0.0 | n/a | 0.0 | 0.0 | 1.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.1 | 3 | 1 |
| Cystine (g) | 0.2 | n/a | 0.0 | 0.0 | 0.6 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.0 | 3 | 1 |
| Dietary Fiber (g) | 0.0 | n/a | 0.1 | 0.2 | 58.6 | 17.3 | 0.0 | 1.9 | 0.1 | 2.5 | 5.1 | 6.1 | 1.3 | n/a | n/a | 0.0 | 3.0 | 1.5 | 98 | 24 |
| Folate (mcg) | 34.3 | n/a | 0.1 | 1.9 | 919.7 | 69.2 | 0.0 | 20.9 | 0.2 | 54.7 | 34.8 | 74.8 | 116.4 | n/a | n/a | 77.1 | 36.9 | 21.1 | 1,462 | 366 |
| Folate, DFE (mcg) | 34.3 | n/a | 0.1 | 1.9 | 919.7 | 69.2 | 0.0 | 20.9 | 0.2 | 54.7 | 34.8 | 74.8 | 116.4 | n/a | n/a | 77.1 | 36.9 | 21.1 | 1,462 | 366 |
| Folate, food (mcg) | 34.3 | n/a | 0.1 | 1.9 | 919.7 | 69.2 | 0.0 | 20.9 | 0.2 | 54.7 | 34.8 | 74.8 | 116.4 | n/a | n/a | 77.1 | 36.9 | 21.1 | 1,462 | 366 |
| Folic acid (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | 0.1 | 0.5 | n/a | n/a | 1.4 | n/a | 2.7 | 1.0 | 3.2 | 0.1 | n/a | n/a | n/a | 3.4 | 2.6 | 15 | 4 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | 2.2 | n/a | 2.3 | 1.1 | 3.4 | 0.1 | n/a | n/a | n/a | 3.1 | 2.3 | 15 | 4 |
| Glutamic acid (g) | 3.3 | n/a | 0.0 | 0.0 | 7.7 | 15.9 | 0.0 | 0.3 | 0.0 | 0.3 | 0.7 | 0.4 | 0.2 | n/a | n/a | 5.8 | 1.1 | 0.6 | 36 | 9 |
| Glycine (g) | 0.4 | n/a | 0.0 | 0.0 | 2.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.2 | 0.0 | 0.1 | 5 | 1 |
| Histidine (g) | 0.4 | n/a | 0.0 | 0.0 | 1.4 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 1.0 | 0.0 | 0.0 | 4 | 1 |
| Iron (mg) | 0.2 | n/a | 0.1 | 0.0 | 14.5 | 3.7 | 0.1 | 0.2 | 0.1 | 0.5 | 0.5 | 2.3 | 1.6 | n/a | n/a | 1.6 | 0.7 | 0.8 | 27 | 7 |
| Isoleucine (g) | 0.9 | n/a | 0.0 | 0.0 | 2.1 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | n/a | 1.9 | 0.0 | 0.1 | 7 | 2 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 1.7 | n/a | 0.0 | 0.0 | 3.6 | 3.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.1 | n/a | n/a | 3.4 | 0.1 | 0.1 | 13 | 3 |
| Lysine (g) | 1.5 | n/a | 0.0 | 0.0 | 3.5 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | n/a | n/a | 2.9 | 0.1 | 0.1 | 10 | 2 |
| Magnesium (mg) | 58.8 | n/a | 0.8 | 1.0 | 234.2 | 152.2 | 0.0 | 11.0 | 1.5 | 14.3 | 22.0 | 56.7 | 47.4 | n/a | n/a | 45.8 | 27.1 | 39.1 | 712 | 178 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.6 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Manganese (mg) | 0.0 | n/a | 0.1 | 0.0 | 2.6 | 2.7 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.5 | 0.5 | n/a | n/a | 0.1 | 0.3 | 0.2 | 8 | 2 |
| Methionine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.4 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.9 | 0.0 | 0.0 | 3 | 1 |
| Monounsaturated Fat (g) | 4.4 | n/a | 0.0 | 0.0 | 0.4 | 0.3 | 9.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 11.1 | 0.1 | 0.0 | 26 | 7 |
| Niacin (mg) | 0.4 | n/a | 0.0 | 0.0 | 5.0 | 12.1 | 0.0 | 0.1 | 0.0 | 1.2 | 1.8 | 1.7 | 0.4 | n/a | n/a | 2.4 | 1.5 | 0.3 | 27 | 7 |
| Pantothenic acid (mg) | 1.9 | n/a | 0.0 | 0.0 | 4.1 | 4.3 | 0.0 | 0.1 | 0.0 | 0.4 | 0.5 | 0.5 | 0.0 | n/a | n/a | 2.3 | 0.2 | 0.8 | 15 | 4 |
| Phenylalanine (g) | 0.9 | n/a | 0.0 | 0.0 | 2.4 | 2.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | n/a | n/a | 1.6 | 0.1 | 0.1 | 8 | 2 |
| Phosphorus (mg) | 465.5 | n/a | 4.6 | 2.9 | 865.9 | 588.2 | 0.0 | 31.9 | 9.2 | 30.9 | 64.1 | 86.2 | 29.4 | n/a | n/a | 811.6 | 59.0 | 72.2 | 3,122 | 780 |
| Phytosterols | n/a | n/a | n/a | 1.5 | n/a | n/a | 29.8 | 16.5 | n/a | n/a | n/a | n/a | 5.4 | n/a | n/a | n/a | 17.2 | 42.1 | 113 | 28 |
| Polyunsaturated Fat (g) | 0.5 | n/a | 0.0 | 0.0 | 1.0 | 0.9 | 1.4 | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | 0.1 | n/a | n/a | 1.4 | 0.2 | 0.1 | 6 | 2 |
| Potassium (mg) | 759.5 | n/a | 12.0 | 14.6 | 1,833.6 | 574.4 | 0.1 | 160.6 | 24.1 | 251.1 | 585.6 | 478.5 | 334.8 | n/a | n/a | 149.3 | 583.0 | 442.5 | 6,204 | 1,551 |
| Proline (g) | 2.0 | n/a | 0.0 | 0.0 | 2.1 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | n/a | 3.3 | 0.0 | 0.0 | 13 | 3 |
| Protein (g) | 17.0 | n/a | 0.2 | 0.1 | 49.5 | 44.1 | 0.0 | 1.2 | 0.4 | 1.2 | 1.7 | 4.2 | 1.7 | n/a | n/a | 34.2 | 2.2 | 2.0 | 160 | 40 |
| Retinol (mcg) | 132.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 301.0 | 0.0 | 0.0 | 433 | 108 |
| Riboflavin (mg) | 0.7 | n/a | 0.0 | 0.0 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | n/a | n/a | 2.0 | 0.0 | 0.1 | 4 | 1 |
| Saturated Fat (g) | 10.3 | n/a | 0.0 | 0.0 | 0.3 | 0.4 | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 36.0 | 0.1 | 0.1 | 49 | 12 |
| Selenium (mcg) | 10.8 | n/a | 0.4 | 0.1 | 15.9 | n/a | 0.0 | 0.6 | 0.9 | 0.1 | 0.2 | 1.4 | 0.6 | n/a | n/a | 36.1 | 0.0 | 0.9 | 68 | 17 |
| Serine (g) | 1.1 | n/a | 0.0 | 0.0 | 2.3 | 2.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | n/a | n/a | 2.8 | 0.1 | 0.1 | 9 | 2 |
| Sodium (mg) | 225.4 | n/a | 0.5 | 0.4 | 11.5 | 34.6 | 0.3 | 4.4 | 1.0 | 4.8 | 126.3 | 13.6 | 47.4 | n/a | n/a | 2,687.7 | 12.3 | 6.0 | 3,176 | 794 |
| Starch | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 2.6 | 2.0 | n/a | n/a | n/a | n/a | 0.0 | 2.5 | 7 | 2 |
| Sucrose | n/a | n/a | n/a | 0.1 | 2.8 | n/a | n/a | 1.1 | n/a | 0.0 | 6.6 | 0.8 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 12 | 3 |
| Sugar (g) | 22.8 | n/a | 0.0 | 0.4 | 3.9 | n/a | 0.0 | 4.7 | 0.1 | 5.0 | 8.7 | 7.4 | 0.3 | n/a | n/a | 9.9 | 6.5 | 5.0 | 75 | 19 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | n/a | 0.0 | 0.0 | 1.7 | 0.6 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.4 | 0.1 | 0.1 | 3 | 1 |
| Threonine (g) | 0.7 | n/a | 0.0 | 0.0 | 1.8 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.1 | n/a | n/a | 1.5 | 0.1 | 0.1 | 6 | 1 |
| Tocopherol, alpha (mg) | 0.3 | n/a | 0.0 | 0.0 | 0.9 | n/a | 1.9 | 0.0 | 0.0 | 1.9 | 1.2 | 0.9 | 1.2 | n/a | n/a | 0.4 | 1.3 | 0.1 | 10 | 3 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.0 | 8.1 | n/a | 0.1 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.3 | 0.1 | 9 | 2 |
| Total Fat (g) | 15.9 | n/a | 0.0 | 0.0 | 2.0 | 2.2 | 13.5 | 0.1 | 0.0 | 0.4 | 0.4 | 0.5 | 0.2 | n/a | n/a | 51.2 | 0.5 | 0.3 | 87 | 22 |
| TransFatty acids | n/a | n/a | 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 |
| Tryptophan (g) | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.0 | 0.0 | 2 | 0 |
| Tyrosine (g) | 0.9 | n/a | 0.0 | 0.0 | 1.3 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | n/a | 1.6 | 0.0 | 0.0 | 5 | 1 |
| Valine (g) | 1.4 | n/a | 0.0 | 0.0 | 2.5 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | n/a | 2.6 | 0.0 | 0.1 | 9 | 2 |
| Vitamin A, IU (IU) | 485.1 | n/a | 0.3 | 0.2 | 74.9 | 0.0 | 0.0 | 2.2 | 0.5 | 3,725.9 | 30,572.0 | 1,564.9 | 5,626.2 | n/a | n/a | 1,016.3 | 2,049.2 | 316.1 | 45,434 | 11,358 |
| Vitamin A, RAE (mcg) | 132.3 | n/a | 0.0 | 0.0 | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 186.8 | 1,528.1 | 79.4 | 281.4 | n/a | n/a | 301.0 | 103.3 | 15.1 | 2,631 | 658 |
| Vitamin B-12 (mcg) | 1.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 4.1 | 0.0 | 0.0 | 6 | 1 |
| Vitamin B-6 (mg) | 0.2 | n/a | 0.0 | 0.0 | 1.0 | 0.4 | 0.0 | 0.1 | 0.1 | 0.3 | 0.3 | 0.3 | 0.1 | n/a | n/a | 1.0 | 0.2 | 0.1 | 4 | 1 |
| Vitamin C (mg) | 2.5 | n/a | 0.9 | 0.7 | 8.4 | 0.0 | 0.0 | 8.1 | 1.9 | 152.0 | 10.8 | 27.7 | 16.9 | n/a | n/a | 0.0 | 33.7 | 8.4 | 272 | 68 |
| Vitamin D (IU) | 9.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 38.5 | 0.0 | 0.0 | 48 | 12 |
| Water (g) | 430.7 | n/a | 1.8 | 8.9 | 20.0 | 29.6 | 0.0 | 98.0 | 3.5 | 109.7 | 161.6 | 204.8 | 54.8 | n/a | n/a | 133.0 | 232.5 | 286.6 | 1,776 | 444 |
| Zinc (mg) | 2.9 | n/a | 0.0 | 0.0 | 9.2 | 2.9 | 0.0 | 0.2 | 0.1 | 0.3 | 0.4 | 0.5 | 0.3 | n/a | n/a | 6.9 | 0.4 | 0.6 | 25 | 6 |
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.