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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15 ounces (425g) chickpeas |
2 (6g) garlic cloves |
2/3 cup (54g) oatmeal |
1 (50g) eggs |
1 (33g) egg whites |
1 teaspoon (2g) curry powder |
1 teaspoon (2g) cumin |
1/2 teaspoon (1g) cayenne pepper |
2 tablespoons (2g) fresh cilantro |
1/3 cup (82g) fat free Greek yogurt |
3 tablespoons (45g) lime juice |
2 teaspoons (2g) dried dill weed |
2 (364g) apples |
1 small (74g) red bell peppers |
1 cup (149g) corn |
7 1/2 ounces (154g) black beans |
1/4 cup (61g) lime juice |
2 tablespoons (2g) cilantro |
1 to taste (0g) salt |
Total | 1 serving | |
| Alanine (g) | 0.9 | 0.0 | 0.3 | 0.4 | 0.2 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.6 | 0.0 | n/a | n/a | 3 | 1 |
| Alcohol | n/a | 0.0 | 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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 2.0 | 0.0 | 0.5 | 0.4 | 0.2 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.8 | 0.0 | n/a | n/a | 4 | 1 |
| Ash (g) | 6.8 | 0.1 | 1.0 | 0.5 | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | 1.0 | 0.1 | 0.3 | 0.7 | 0.3 | 1.1 | 1.8 | 0.2 | 0.0 | n/a | 14 | 4 |
| Aspartic acid (g) | 2.5 | 0.0 | 0.7 | 0.7 | 0.4 | n/a | n/a | n/a | n/a | 0.4 | 0.1 | n/a | 0.3 | 0.2 | 0.4 | 1.6 | 0.1 | n/a | n/a | 7 | 2 |
| 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 | n/a | 0.0 | n/a | 0 | 0 |
| Caffeine | n/a | 0.0 | 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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 136.1 | 10.9 | 28.1 | 28.0 | 2.3 | 9.6 | 19.6 | 1.3 | 1.3 | 162.4 | 6.4 | 35.7 | 21.8 | 5.2 | 4.5 | 41.5 | 8.5 | 1.3 | n/a | 524 | 131 |
| Calories | 506.1 | 8.9 | 204.8 | 71.5 | 17.2 | 6.5 | 7.9 | 2.9 | 0.5 | 45.7 | 11.3 | 5.1 | 189.3 | 22.9 | 143.0 | 202.7 | 15.1 | 0.5 | n/a | 1,462 | 365 |
| Calories (kj) | 2,113.6 | 37.4 | 856.9 | 299.5 | 71.3 | 27.2 | 32.9 | 12.0 | 1.9 | 190.1 | 47.2 | 21.2 | 793.5 | 95.5 | 597.5 | 847.7 | 62.9 | 1.9 | n/a | 6,110 | 1,528 |
| 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 | n/a | 0.0 | n/a | 0 | 0 |
| Carbohydrates (g) | 96.2 | 2.0 | 36.6 | 0.4 | 0.2 | 1.2 | 0.9 | 0.5 | 0.1 | 6.3 | 3.8 | 1.1 | 50.3 | 4.5 | 31.3 | 36.4 | 5.1 | 0.1 | n/a | 277 | 69 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 186.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 188 | 47 |
| Copper (mg) | 0.7 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 2 | 0 |
| Cystine (g) | 0.3 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 18.7 | 0.1 | 5.5 | 0.0 | 0.0 | 0.7 | 0.2 | 0.2 | 0.1 | 0.0 | 0.2 | 0.3 | 8.7 | 1.6 | 3.6 | 13.4 | 0.2 | 0.1 | n/a | 53 | 13 |
| Folate (mcg) | 284.9 | 0.2 | 17.3 | 23.5 | 1.3 | 3.1 | 0.2 | 1.0 | 1.2 | 9.8 | 4.5 | n/a | 10.9 | 34.0 | 34.3 | 228.8 | 6.1 | 1.2 | n/a | 662 | 166 |
| Folate, DFE (mcg) | 284.9 | 0.2 | 17.3 | 23.5 | 1.3 | 3.1 | 0.2 | 1.0 | 1.2 | 9.8 | 4.5 | n/a | 10.9 | 34.0 | 34.3 | 228.8 | 6.1 | 1.2 | n/a | 662 | 166 |
| Folate, food (mcg) | 284.9 | 0.2 | 17.3 | 23.5 | 1.3 | 3.1 | 0.2 | 1.0 | 1.2 | 9.8 | 4.5 | n/a | 10.9 | 34.0 | 34.3 | 228.8 | 6.1 | 1.2 | n/a | 662 | 166 |
| 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.3 | n/a | 21.5 | 1.7 | 1.2 | n/a | 0.4 | n/a | n/a | 25 | 6 |
| Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.0 | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.3 | n/a | 8.8 | 1.4 | 1.3 | n/a | 0.4 | n/a | n/a | 12 | 3 |
| Glutamic acid (g) | 3.7 | 0.0 | 1.5 | 0.8 | 0.5 | n/a | n/a | n/a | n/a | 0.9 | 0.0 | n/a | 0.1 | 0.2 | 1.0 | 2.1 | 0.0 | n/a | n/a | 11 | 3 |
| Glycine (g) | 0.9 | 0.0 | 0.3 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.5 | 0.0 | n/a | n/a | 2 | 1 |
| Histidine (g) | 0.6 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | n/a | n/a | 2 | 0 |
| Iron (mg) | 5.7 | 0.1 | 2.3 | 0.9 | 0.0 | 0.6 | 1.4 | 0.1 | 0.0 | 0.1 | 0.0 | 1.0 | 0.4 | 0.3 | 0.7 | 3.2 | 0.1 | 0.0 | n/a | 17 | 4 |
| Isoleucine (g) | 0.9 | 0.0 | 0.3 | 0.3 | 0.2 | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.6 | 0.0 | n/a | n/a | 3 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.5 | 0.0 | 0.5 | 0.5 | 0.3 | n/a | n/a | n/a | n/a | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 1.1 | 0.0 | n/a | n/a | 5 | 1 |
| Lysine (g) | 1.4 | 0.0 | 0.3 | 0.5 | 0.3 | n/a | n/a | n/a | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.9 | 0.0 | n/a | n/a | 4 | 1 |
| Magnesium (mg) | 123.3 | 1.5 | 74.6 | 6.0 | 3.6 | 5.1 | 7.7 | 1.4 | 0.5 | 15.5 | 3.6 | 9.0 | 18.2 | 8.9 | 38.7 | 107.5 | 4.8 | 0.5 | n/a | 431 | 108 |
| Maltose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.6 | 0.1 | 2.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.7 | 0.0 | 0.0 | n/a | 6 | 2 |
| Methionine (g) | 0.3 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 1.1 | 0.0 | 1.1 | 1.8 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | n/a | 5 | 1 |
| Niacin (mg) | 0.6 | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.7 | 2.5 | 0.8 | 0.1 | 0.0 | n/a | 6 | 2 |
| Pantothenic acid (mg) | 1.3 | 0.0 | 0.6 | 0.8 | 0.1 | n/a | n/a | n/a | 0.0 | 0.5 | 0.1 | n/a | 0.2 | 0.2 | 1.2 | 0.4 | 0.1 | 0.0 | n/a | 5 | 1 |
| Phenylalanine (g) | 1.1 | 0.0 | 0.4 | 0.3 | 0.2 | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.7 | 0.0 | n/a | n/a | 3 | 1 |
| Phosphorus (mg) | 382.8 | 9.2 | 221.5 | 99.0 | 5.0 | 7.0 | 10.5 | 2.6 | 1.0 | 128.1 | 6.4 | 10.9 | 40.0 | 19.2 | 114.7 | 215.0 | 8.5 | 1.0 | n/a | 1,282 | 321 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 1.4 | 1.4 | 0.7 | 0.1 | n/a | n/a | n/a | 43.7 | n/a | n/a | n/a | n/a | 0.1 | n/a | 47 | 12 |
| Polyunsaturated Fat (g) | 2.2 | 0.0 | 1.2 | 1.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.9 | 0.4 | 0.0 | 0.0 | n/a | 6 | 2 |
| Potassium (mg) | 731.5 | 24.1 | 195.6 | 69.0 | 53.8 | 30.9 | 37.5 | 18.1 | 10.4 | 208.0 | 53.1 | 66.2 | 389.5 | 156.1 | 324.8 | 545.2 | 70.8 | 10.4 | n/a | 2,995 | 749 |
| Proline (g) | 0.9 | 0.0 | 0.2 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.6 | 0.0 | n/a | n/a | 3 | 1 |
| Protein (g) | 21.1 | 0.4 | 7.1 | 6.3 | 3.6 | 0.3 | 0.4 | 0.1 | 0.0 | 4.7 | 0.2 | 0.4 | 0.9 | 0.7 | 5.1 | 13.6 | 0.3 | 0.0 | n/a | 65 | 16 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 80.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 82 | 20 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.5 | 0.0 | 0.6 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 4 | 1 |
| Selenium (mcg) | 11.9 | 0.9 | 15.6 | 15.4 | 6.6 | 0.3 | 0.1 | 0.1 | 0.0 | 2.9 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 1.8 | 0.1 | 0.0 | n/a | 56 | 14 |
| Serine (g) | 1.1 | 0.0 | 0.4 | 0.5 | 0.3 | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.7 | 0.0 | n/a | n/a | 4 | 1 |
| Sodium (mg) | 1,271.6 | 1.0 | 3.2 | 71.0 | 54.8 | 1.0 | 3.5 | 0.3 | 0.9 | 62.8 | 0.9 | 4.2 | 3.6 | 3.0 | 1.5 | 1.5 | 1.2 | 0.9 | n/a | 1,487 | 372 |
| Starch | n/a | n/a | 31.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | 10.7 | n/a | 0.0 | n/a | n/a | 42 | 11 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | n/a | 7.5 | 0.0 | 4.1 | n/a | 0.3 | n/a | n/a | 13 | 3 |
| Sugar | n/a | 0.1 | 0.5 | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 6.3 | 0.8 | n/a | 37.8 | 3.1 | 6.8 | n/a | 1.0 | 0.0 | n/a | 57 | 14 |
| Theobromine | n/a | 0.0 | 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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | 1 | 0 |
| Threonine (g) | 0.8 | 0.0 | 0.2 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.6 | 0.0 | n/a | n/a | 2 | 1 |
| Tocopherol, alpha | n/a | 0.0 | 0.2 | 0.5 | 0.0 | 0.4 | 0.1 | 0.3 | 0.1 | 0.0 | 0.1 | n/a | 0.7 | 1.2 | 0.1 | n/a | 0.1 | 0.1 | n/a | 4 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.1 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.3 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 4.8 | 0.0 | 3.5 | 4.8 | 0.1 | 0.3 | 0.5 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.6 | 0.2 | 2.2 | 0.8 | 0.0 | 0.0 | n/a | 18 | 5 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.0 | 0.2 | 0.2 | 0.2 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.4 | 0.0 | n/a | n/a | 2 | 0 |
| Valine (g) | 0.9 | 0.0 | 0.4 | 0.4 | 0.3 | n/a | n/a | n/a | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.7 | 0.0 | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 89.3 | 0.5 | 0.0 | 270.0 | 0.0 | 19.7 | 26.7 | 374.5 | 135.0 | 5.7 | 22.7 | 117.0 | 196.6 | 2,316.9 | 391.9 | 9.2 | 30.3 | 135.0 | n/a | 4,141 | 1,035 |
| Vitamin A, RAE (mcg) | 4.3 | 0.0 | 0.0 | 80.0 | 0.0 | 1.0 | 1.3 | 18.7 | 6.7 | 1.6 | 0.9 | 5.9 | 10.9 | 116.2 | 19.4 | 0.0 | 1.2 | 6.7 | n/a | 275 | 69 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 2.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 3 | 1 |
| Vitamin C (mg) | 16.2 | 1.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.7 | 0.5 | 0.7 | 13.6 | 1.0 | 16.7 | 94.5 | 8.2 | 0.0 | 18.2 | 0.5 | n/a | 173 | 43 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 41.0 | 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 | 0.0 | n/a | 41 | 10 |
| Water (g) | 296.4 | 3.5 | 5.9 | 38.1 | 28.9 | 0.2 | 0.2 | 0.1 | 1.8 | 69.5 | 41.2 | 0.1 | 311.4 | 68.2 | 109.4 | 101.0 | 54.9 | 1.8 | n/a | 1,133 | 283 |
| Zinc (mg) | 4.5 | 0.1 | 2.0 | 0.6 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.8 | 0.0 | 0.1 | 0.1 | 0.2 | 0.9 | 1.7 | 0.0 | 0.0 | n/a | 11 | 3 |
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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