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 1/4 cups (0g) whole wheat orzo |
1 teaspoon (5g) extra virgin olive oil |
2 tablespoons (27g) extra virgin olive oil |
1 large (150g) yellow onions |
1/2 teaspoon (3g) salt |
8 ounces (227g) spinach |
2 large (0g) fresh parsley |
1 medium (136g) yukon gold potatoes |
5 cups (0g) vegetable broth |
2 cups (474g) water |
2 tablespoons (17g) garlic |
1 cup (117g) walnuts |
1/2 teaspoon (0g) crushed red pepper flakes |
1 tablespoon (15g) fresh lemon juice |
1 to taste (0g) fresh ground pepper |
1 cup (180g) fresh tomatoes |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | n/a | n/a | 0.0 | 0.8 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.4 | n/a | 0.1 | n/a | n/a | 0.1 | 2.7 | 0.0 | n/a | n/a | 0.0 | 3 | 1 |
| Ash | n/a | 0.0 | 0.0 | 0.5 | 3.0 | 3.9 | n/a | 1.3 | n/a | 0.5 | 0.3 | 2.1 | 0.0 | 0.0 | n/a | 0.9 | 12 | 2 |
| Aspartic acid | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | n/a | 0.6 | n/a | n/a | 0.1 | 2.1 | 0.0 | n/a | n/a | 0.2 | 4 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 74.9 | n/a | n/a | n/a | n/a | 75 | 12 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium | n/a | 0.0 | 0.3 | 34.5 | 0.7 | 224.9 | n/a | 6.8 | n/a | 14.2 | 30.3 | 114.7 | 0.2 | 0.9 | n/a | 18.0 | 445 | 74 |
| Calories | n/a | 39.8 | 238.7 | 60.0 | 0.0 | 52.3 | n/a | 118.3 | n/a | 0.0 | 24.9 | 765.2 | 1.2 | 3.2 | n/a | 32.4 | 1,336 | 223 |
| Calories (kj) | n/a | 166.5 | 998.7 | 249.0 | 0.0 | 220.4 | n/a | 496.4 | n/a | 0.0 | 104.2 | 3,203.5 | 5.2 | 13.4 | n/a | 133.2 | 5,590 | 932 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 8.2 | n/a | n/a | n/a | n/a | 8 | 1 |
| Carbohydrates | n/a | 0.0 | 0.0 | 14.0 | 0.0 | 8.2 | n/a | 27.4 | n/a | 0.0 | 5.5 | 16.0 | 0.3 | 1.0 | n/a | 7.0 | 79 | 13 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Copper | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.3 | n/a | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | n/a | 0.1 | 3 | 0 |
| Cystine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Dietary Fiber | n/a | 0.0 | 0.0 | 2.6 | 0.0 | 5.0 | n/a | 2.4 | n/a | 0.0 | 0.4 | 7.8 | 0.1 | 0.0 | n/a | 2.2 | 21 | 3 |
| Folate | n/a | 0.0 | 0.0 | 28.5 | 0.0 | 440.8 | n/a | 13.6 | n/a | 0.0 | 0.5 | 114.7 | 0.2 | 2.9 | n/a | 27.0 | 628 | 105 |
| Folate, DFE | n/a | 0.0 | 0.0 | 28.5 | 0.0 | 440.8 | n/a | 13.6 | n/a | 0.0 | 0.5 | 114.7 | 0.2 | 2.9 | n/a | 27.0 | 628 | 105 |
| Folate, food | n/a | 0.0 | 0.0 | 28.5 | 0.0 | 440.8 | n/a | 13.6 | n/a | 0.0 | 0.5 | 114.7 | 0.2 | 2.9 | n/a | 27.0 | 628 | 105 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | 1.9 | n/a | 0.3 | n/a | 0.4 | n/a | n/a | n/a | 0.1 | n/a | 0.2 | n/a | 2.5 | 5 | 1 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 3.0 | n/a | 0.2 | n/a | 0.5 | n/a | n/a | n/a | 0.1 | n/a | 0.1 | n/a | 2.3 | 6 | 1 |
| Glutamic acid | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.8 | n/a | 0.4 | n/a | n/a | 0.1 | 3.3 | 0.0 | n/a | n/a | 0.8 | 6 | 1 |
| Glycine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | n/a | n/a | 0.0 | 1.0 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Histidine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Iron | n/a | 0.0 | 0.2 | 0.3 | 0.0 | 6.2 | n/a | 0.4 | n/a | 0.0 | 0.3 | 3.4 | 0.0 | 0.0 | n/a | 0.5 | 11 | 2 |
| Isoleucine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | n/a | n/a | 0.0 | 0.7 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.2 | n/a | n/a | 0.1 | 1.4 | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Lysine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 0.2 | n/a | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Magnesium | n/a | 0.0 | 0.0 | 15.0 | 0.0 | 179.5 | n/a | 29.9 | n/a | 4.7 | 4.2 | 184.9 | 0.3 | 0.9 | n/a | 19.8 | 439 | 73 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 2.0 | n/a | 0.2 | n/a | 0.0 | 0.3 | 4.0 | 0.0 | 0.0 | n/a | 0.2 | 7 | 1 |
| Methionine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Monounsaturated Fat | n/a | 3.3 | 19.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 10.5 | 0.0 | 0.0 | n/a | 0.1 | 34 | 6 |
| Niacin | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 1.6 | n/a | 2.0 | n/a | 0.0 | 0.1 | 1.3 | 0.0 | 0.0 | n/a | 1.1 | 6 | 1 |
| Pantothenic acid | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.7 | n/a | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | n/a | 0.2 | 2 | 0 |
| Phenylalanine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | n/a | n/a | 0.0 | 0.8 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Phosphorus | n/a | 0.0 | 0.0 | 43.5 | 0.0 | 111.3 | n/a | 59.8 | n/a | 0.0 | 25.6 | 404.8 | 0.6 | 1.2 | n/a | 43.2 | 690 | 115 |
| Phytosterols | n/a | 9.9 | 59.7 | 22.5 | 0.0 | 20.4 | n/a | n/a | n/a | n/a | n/a | 84.2 | n/a | n/a | n/a | 12.6 | 209 | 35 |
| Polyunsaturated Fat | n/a | 0.5 | 2.8 | 0.0 | 0.0 | 0.4 | n/a | 0.1 | n/a | 0.0 | 0.0 | 55.2 | 0.0 | 0.0 | n/a | 0.1 | 59 | 10 |
| Potassium | n/a | 0.0 | 0.3 | 219.0 | 0.2 | 1,267.8 | n/a | 515.4 | n/a | 4.7 | 67.0 | 516.0 | 7.2 | 15.2 | n/a | 426.6 | 3,040 | 507 |
| Proline | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | n/a | n/a | 0.0 | 0.8 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Protein | n/a | 0.0 | 0.0 | 1.7 | 0.0 | 6.5 | n/a | 2.5 | n/a | 0.0 | 1.1 | 17.8 | 0.0 | 0.1 | n/a | 1.6 | 31 | 5 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Riboflavin | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Saturated Fat | n/a | 0.6 | 3.7 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 7.2 | 0.0 | 0.0 | n/a | 0.1 | 12 | 2 |
| Selenium | n/a | 0.0 | 0.0 | 0.8 | 0.0 | 2.3 | n/a | 0.4 | n/a | 0.0 | 2.4 | 5.7 | 0.0 | 0.0 | n/a | 0.0 | 12 | 2 |
| Serine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | n/a | n/a | 0.0 | 1.1 | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Sodium | n/a | 0.1 | 0.5 | 6.0 | 1,162.7 | 179.5 | n/a | 5.4 | n/a | 14.2 | 2.8 | 2.3 | 0.4 | 0.1 | n/a | 9.0 | 1,383 | 231 |
| Starch | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | n/a | n/a | 1.5 | n/a | 0.2 | n/a | 0.3 | n/a | n/a | n/a | 2.8 | n/a | 0.1 | n/a | 0.0 | 5 | 1 |
| Sugar | n/a | 0.0 | 0.0 | 6.4 | 0.0 | 1.0 | n/a | 1.2 | n/a | 0.0 | 0.2 | 3.1 | 0.2 | 0.4 | n/a | 4.7 | 17 | 3 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
| Threonine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | n/a | n/a | 0.0 | 0.7 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Tocopherol, alpha | n/a | 0.6 | 3.9 | 0.0 | 0.0 | 4.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | n/a | 1.0 | 11 | 2 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2.2 | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.2 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 24.4 | n/a | n/a | n/a | 0.2 | 25 | 4 |
| Total Fat | n/a | 4.5 | 27.0 | 0.2 | 0.0 | 0.9 | n/a | 0.1 | n/a | 0.0 | 0.1 | 76.3 | 0.0 | 0.0 | n/a | 0.4 | 109 | 18 |
| Trans-monoenoic Fat | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tyrosine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | n/a | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Valine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.1 | n/a | n/a | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Vitamin A, IU | n/a | 0.0 | 0.0 | 3.0 | 0.0 | 21,304.5 | n/a | 4.1 | n/a | 0.0 | 1.5 | 23.4 | 102.1 | 0.9 | n/a | 1,499.4 | 22,939 | 3,823 |
| Vitamin A, RAE | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1,065.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.2 | 5.1 | 0.0 | n/a | 75.6 | 1,147 | 191 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.4 | n/a | 0.4 | n/a | 0.0 | 0.2 | 0.6 | 0.0 | 0.0 | n/a | 0.1 | 2 | 0 |
| Vitamin C | n/a | 0.0 | 0.0 | 11.1 | 0.0 | 63.8 | n/a | 17.7 | n/a | 0.0 | 5.2 | 1.5 | 0.1 | 5.7 | n/a | 24.7 | 130 | 22 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Water | n/a | 0.0 | 0.0 | 133.7 | 0.0 | 207.7 | n/a | 104.7 | n/a | 473.5 | 9.8 | 4.8 | 0.0 | 13.6 | n/a | 170.1 | 1,118 | 186 |
| Zinc | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 1.2 | n/a | 0.4 | n/a | 0.0 | 0.2 | 3.6 | 0.0 | 0.0 | n/a | 0.3 | 6 | 1 |
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.