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 (170g) quinoa |
1/2 teaspoon (3g) salt |
2 tablespoons (31g) lemon juice |
2 tablespoons (27g) olive oil |
2 tablespoons (30g) warm water |
1/4 cup (60g) tahini |
1 (3g) garlic cloves |
1/2 teaspoon (1g) ground cumin |
1/4 teaspoon (1g) pepper |
1/4 teaspoon (0g) aleppo pepper |
2 cups (298g) grape tomatoes |
1 cup (104g) English cucumbers |
2/3 cup (40g) parsley |
1/3 cup (30g) of fresh mint |
3 (45g) green onions |
Total | 1 serving | |
| Alanine (g) | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 2 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 1.9 | 0.0 | n/a | 0.0 | n/a | 1.6 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 4 | 1 |
| Ash (g) | 4.0 | 3.0 | 0.1 | 0.0 | 0.0 | 3.0 | 0.0 | 0.1 | 0.0 | n/a | 1.5 | 0.4 | 0.9 | 0.6 | 0.4 | 14 | 4 |
| Aspartic acid (g) | 1.9 | 0.0 | n/a | 0.0 | n/a | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.1 | 0.1 | 0.1 | 4 | 1 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 79.9 | 0.7 | 1.8 | 0.3 | 0.9 | 252.0 | 5.4 | 9.8 | 2.5 | n/a | 29.8 | 16.6 | 55.2 | 60.4 | 32.4 | 548 | 137 |
| Calories | 625.6 | 0.0 | 6.7 | 238.7 | 0.0 | 342.0 | 4.5 | 3.9 | 1.4 | n/a | 53.6 | 15.6 | 14.4 | 13.4 | 14.4 | 1,334 | 334 |
| Calories (kj) | 2,616.3 | 0.0 | 27.8 | 998.7 | 0.0 | 1,431.0 | 18.7 | 16.5 | 6.0 | n/a | 220.5 | 67.6 | 60.4 | 55.9 | 60.8 | 5,580 | 1,395 |
| Carbohydrates (g) | 109.1 | 0.0 | 2.1 | 0.0 | 0.0 | 15.7 | 1.0 | 0.5 | 0.4 | n/a | 11.6 | 3.8 | 2.5 | 2.6 | 3.3 | 152 | 38 |
| Cholesterol (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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 2 | 1 |
| Cystine (g) | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 11.9 | 0.0 | 0.1 | 0.0 | 0.0 | 5.6 | 0.1 | 0.1 | 0.1 | n/a | 3.6 | 0.5 | 1.3 | 2.1 | 1.2 | 27 | 7 |
| Folate (mcg) | 312.8 | 0.0 | 6.1 | 0.0 | 0.0 | 58.8 | 0.1 | 0.1 | 0.1 | n/a | 44.7 | 7.3 | 60.8 | 31.9 | 28.8 | 551 | 138 |
| Folate, DFE (mcg) | 312.8 | 0.0 | 6.1 | 0.0 | 0.0 | 58.8 | 0.1 | 0.1 | 0.1 | n/a | 44.7 | 7.3 | 60.8 | 31.9 | 28.8 | 551 | 138 |
| Folate, food (mcg) | 312.8 | 0.0 | 6.1 | 0.0 | 0.0 | 58.8 | 0.1 | 0.1 | 0.1 | n/a | 44.7 | 7.3 | 60.8 | 31.9 | 28.8 | 551 | 138 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 4.1 | 0.9 | n/a | n/a | n/a | 5 | 1 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 3.7 | 0.8 | n/a | n/a | n/a | 5 | 1 |
| Glutamic acid (g) | 3.2 | 0.0 | n/a | 0.0 | n/a | 2.4 | 0.0 | n/a | 0.0 | n/a | 1.3 | 0.2 | 0.1 | 0.1 | 0.2 | 7 | 2 |
| Glycine (g) | 1.2 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 1 |
| Histidine (g) | 0.7 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 7.8 | 0.0 | 0.0 | 0.2 | 0.0 | 1.5 | 0.1 | 0.7 | 0.1 | n/a | 0.8 | 0.3 | 2.5 | 3.6 | 0.7 | 18 | 5 |
| Isoleucine (g) | 0.9 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.4 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 3 | 1 |
| Lysine (g) | 1.3 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Magnesium (mg) | 334.9 | 0.0 | 1.8 | 0.0 | 0.3 | 57.6 | 0.8 | 3.8 | 1.0 | n/a | 32.8 | 13.5 | 20.0 | 19.1 | 9.0 | 495 | 124 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 0.1 | n/a | 0.3 | 0.1 | 0.1 | 0.3 | 0.1 | 5 | 1 |
| Methionine (g) | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 2.7 | 0.0 | 0.0 | 19.7 | 0.0 | 10.9 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 34 | 8 |
| Niacin (mg) | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.0 | 0.0 | 0.0 | n/a | 1.8 | 0.1 | 0.5 | 0.3 | 0.2 | 9 | 2 |
| Pantothenic acid (mg) | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.3 | 0.2 | 0.1 | 0.0 | 3 | 1 |
| Phenylalanine (g) | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 2 | 0 |
| Phosphorus (mg) | 776.9 | 0.0 | 2.4 | 0.0 | 0.0 | 451.2 | 4.6 | 5.2 | 0.9 | n/a | 71.5 | 25.0 | 23.2 | 18.2 | 16.7 | 1,396 | 349 |
| Phytosterols | n/a | 0.0 | n/a | 59.7 | n/a | n/a | n/a | 0.7 | 0.5 | n/a | 20.9 | 14.6 | 2.0 | 3.0 | n/a | 101 | 25 |
| Polyunsaturated Fat (g) | 5.6 | 0.0 | 0.0 | 2.8 | 0.0 | 12.6 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 22 | 5 |
| Potassium (mg) | 957.1 | 0.2 | 31.4 | 0.3 | 0.3 | 248.4 | 12.0 | 18.8 | 7.6 | n/a | 706.3 | 152.9 | 221.7 | 139.1 | 124.2 | 2,620 | 655 |
| Proline (g) | 1.3 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 2 | 1 |
| Protein (g) | 24.0 | 0.0 | 0.1 | 0.0 | 0.0 | 10.7 | 0.2 | 0.2 | 0.1 | n/a | 2.6 | 0.7 | 1.2 | 1.0 | 0.8 | 42 | 10 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 1.2 | 0.0 | 0.0 | 3.7 | 0.0 | 4.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 9 | 2 |
| Selenium (mcg) | 14.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.3 | 16 | 4 |
| Serine (g) | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Sodium (mg) | 8.5 | 1,162.7 | 0.3 | 0.5 | 0.9 | 44.4 | 0.5 | 1.8 | 0.1 | n/a | 14.9 | 2.1 | 22.4 | 9.1 | 7.2 | 1,275 | 319 |
| Starch (g) | 88.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.9 | n/a | n/a | n/a | 90 | 22 |
| Sucrose | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sugar | n/a | 0.0 | 0.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 7.8 | 1.7 | 0.3 | n/a | 1.0 | 12 | 3 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.7 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 4.1 | 0.0 | 0.0 | 3.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.6 | 0.0 | 0.3 | n/a | 0.2 | 10 | 3 |
| Tocopherol, beta (mg) | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 7.7 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.2 | n/a | n/a | 9 | 2 |
| Total Fat (g) | 10.3 | 0.0 | 0.1 | 27.0 | 0.0 | 28.8 | 0.0 | 0.2 | 0.0 | n/a | 0.6 | 0.1 | 0.3 | 0.2 | 0.1 | 68 | 17 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Valine (g) | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Vitamin A, IU (IU) | 23.8 | 0.0 | 1.8 | 0.0 | 0.0 | 40.2 | 0.3 | 13.3 | 3.1 | n/a | 2,482.3 | 109.2 | 3,371.3 | 1,231.2 | 448.7 | 7,725 | 1,931 |
| Vitamin A, RAE (mcg) | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 0.7 | 0.2 | n/a | 125.2 | 5.2 | 168.5 | 61.7 | 22.5 | 387 | 97 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C | n/a | 0.0 | 11.8 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | n/a | 40.8 | 2.9 | 53.2 | 4.0 | 8.5 | 122 | 31 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 22.6 | 0.0 | 28.2 | 0.0 | 29.6 | 1.8 | 1.8 | 0.1 | 0.1 | n/a | 281.7 | 99.0 | 35.1 | 26.0 | 40.4 | 566 | 142 |
| Zinc (mg) | 5.3 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 0.2 | 0.4 | 0.3 | 0.2 | 10 | 2 |
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