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Nutritional Facts: Spiced-Up Lentil Casserole

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.

  3/4 cup (149g)
lentils
1/2 cup (93g)
brown rice
3 cups (11g)
broth
3/4 cup (120g)
onions
2 (122g)
carrots
2 (6g)
garlic cloves
1 1/2 teaspoons (0g)
italian seasoning
1 tablespoon (6g)
cumin
1/3 teaspoon (1g)
curry powder
1/8 teaspoon (0g)
granulated garlic
1 to taste (0g)
ground black pepper
1 cup (113g)
sharp cheddar cheese
Total 1 serving
Alanine (g) 0.6 0.4 n/a 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a 0.8 2 0
Alcohol (g) 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
Arginine (g) 1.0 0.6 n/a 0.1 0.1 0.0 n/a n/a n/a 0.0 n/a 1.1 3 0
Ash (g) 1.2 1.4 5.2 0.4 1.2 0.1 n/a 0.5 0.0 0.0 n/a 4.4 14 2
Aspartic acid (g) 1.5 0.7 n/a 0.1 0.2 0.0 n/a n/a n/a 0.0 n/a 1.8 4 1
Caffeine (mg) 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
Calcium (mg) 28.2 21.3 6.5 27.6 40.3 10.9 n/a 55.9 3.2 0.3 n/a 814.7 1,009 168
Calories 172.3 342.3 25.7 48.0 50.0 8.9 n/a 22.5 2.2 1.3 n/a 455.4 1,129 188
Calories (kj) 723.2 1,431.9 107.6 199.2 211.1 37.4 n/a 94.0 9.1 5.6 n/a 1,902.9 4,722 787
Carbohydrates (g) 29.9 71.4 2.6 11.2 11.7 2.0 n/a 2.7 0.4 0.3 n/a 1.4 134 22
Cholesterol (mg) 0.0 0.0 1.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 118.7 120 20
Copper (mg) 0.4 0.3 0.0 0.0 0.1 0.0 n/a 0.1 0.0 0.0 n/a 0.0 1 0
Cystine (g) 0.2 0.1 n/a 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a 0.1 1 0
Dietary Fiber (g) 11.7 3.2 0.0 2.0 3.4 0.1 n/a 0.6 0.2 0.0 n/a 0.0 21 4
Folate (mcg) 268.8 18.5 3.5 22.8 23.2 0.2 n/a 0.6 1.0 0.2 n/a 20.3 359 60
Folate, DFE (mcg) 268.8 18.5 3.5 22.8 23.2 0.2 n/a 0.6 1.0 0.2 n/a 20.3 359 60
Folate, food (mcg) 268.8 18.5 3.5 22.8 23.2 0.2 n/a 0.6 1.0 0.2 n/a 20.3 359 60
Folic acid (mcg) 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
Fructose n/a n/a n/a 1.5 0.7 n/a n/a n/a 0.0 0.0 n/a n/a 2 0
Galactose n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a 2.4 0.7 n/a n/a n/a 0.0 0.0 n/a n/a 3 1
Glutamic acid (g) 2.1 1.5 n/a 0.3 0.4 0.0 n/a n/a n/a 0.0 n/a 6.9 11 2
Glycine (g) 0.5 0.4 n/a 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a 0.5 1 0
Histidine (g) 0.4 0.2 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 1.0 2 0
Hydroxyproline 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
Iron (mg) 4.9 1.4 0.1 0.3 0.4 0.1 n/a 4.0 0.2 0.0 n/a 0.8 12 2
Isoleucine (g) 0.6 0.3 n/a 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a 1.7 3 0
Lactose n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.3 0 0
Leucine (g) 1.0 0.6 n/a 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a 2.7 4 1
Lysine (g) 0.9 0.3 n/a 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a 2.3 4 1
Magnesium (mg) 53.5 132.3 5.5 12.0 14.6 1.5 n/a 22.0 1.7 0.3 n/a 31.6 275 46
Maltose n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.2 0 0
Manganese (mg) 0.7 3.5 0.0 0.2 0.2 0.1 n/a 0.2 0.0 0.0 n/a 0.0 5 1
Methionine (g) 0.1 0.2 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.7 1 0
Monounsaturated Fat (g) 0.1 1.0 0.4 0.0 0.0 0.0 n/a 0.8 0.0 0.0 n/a 10.6 13 2
Niacin (mg) 1.6 4.7 0.5 0.1 1.2 0.0 n/a 0.3 0.0 0.0 n/a 0.1 9 1
Pantothenic acid (mg) 0.9 1.4 0.0 0.1 0.3 0.0 n/a n/a n/a 0.0 n/a 0.5 3 1
Phenylalanine (g) 0.7 0.4 n/a 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a 1.5 3 0
Phosphorus (mg) 267.3 308.0 34.6 34.8 42.7 9.2 n/a 29.9 2.3 1.7 n/a 578.6 1,309 218
Phytosterols n/a n/a n/a 18.0 n/a n/a n/a 4.1 0.5 0.0 n/a n/a 23 4
Polyunsaturated Fat (g) 0.3 1.0 0.0 0.0 0.1 0.0 n/a 0.2 0.0 0.0 n/a 1.1 3 0
Potassium (mg) 548.0 206.3 48.2 175.2 390.4 24.1 n/a 107.3 10.3 4.8 n/a 110.7 1,625 271
Proline (g) 0.6 0.3 n/a 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a 3.2 4 1
Protein (g) 13.4 7.3 1.7 1.3 1.1 0.4 n/a 1.1 0.1 0.1 n/a 28.1 55 9
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 291.5 292 49
Riboflavin (mg) 0.1 0.1 0.0 0.0 0.1 0.0 n/a 0.0 0.0 0.0 n/a 0.4 1 0
Saturated Fat (g) 0.1 0.5 0.5 0.1 0.0 0.0 n/a 0.1 0.0 0.0 n/a 23.8 25 4
Selenium (mcg) 4.2 21.6 3.0 0.6 0.1 0.9 n/a 0.3 0.1 0.1 n/a 15.7 47 8
Serine (g) 0.6 0.4 n/a 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a 1.6 3 0
Sodium (mg) 3.0 6.5 1,834.1 4.8 84.2 1.0 n/a 10.1 0.3 0.2 n/a 701.7 2,646 441
Starch n/a n/a n/a 0.0 1.7 n/a n/a n/a n/a n/a n/a n/a 2 0
Sucrose n/a 0.8 n/a 1.2 4.4 n/a n/a n/a 0.0 0.0 n/a 0.3 7 1
Sugar (g) 2.7 0.8 1.8 5.1 5.8 0.1 n/a 0.1 0.0 0.0 n/a 0.6 17 3
Theobromine (mg) 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
Thiamin (mg) 0.3 0.4 0.0 0.1 0.1 0.0 n/a 0.0 0.0 0.0 n/a 0.0 1 0
Threonine (g) 0.5 0.3 n/a 0.0 0.2 0.0 n/a n/a n/a 0.0 n/a 1.0 2 0
Tocopherol, alpha (mg) 0.2 1.1 0.2 0.0 0.8 0.0 n/a 0.2 0.1 0.0 n/a 0.3 3 1
Tocopherol, beta n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
Tocopherol, gamma n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
Total Fat (g) 0.6 2.7 1.0 0.1 0.3 0.0 n/a 1.3 0.1 0.0 n/a 37.4 44 7
Trans-monoenoic Fat 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 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.1 0.1 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.4 1 0
Tyrosine (g) 0.4 0.3 n/a 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a 1.4 2 0
Valine (g) 0.7 0.4 n/a 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a 1.9 3 1
Vitamin A, IU (IU) 11.9 0.0 0.0 2.4 20,381.3 0.5 n/a 76.2 6.6 0.0 n/a 1,132.3 21,611 3,602
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 1,018.7 0.0 n/a 3.8 0.3 0.0 n/a 299.5 1,322 220
Vitamin B-12 (mcg) 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.9 1 0
Vitamin B-6 (mg) 0.3 0.5 0.0 0.1 0.2 0.1 n/a 0.0 0.0 0.0 n/a 0.1 1 0
Vitamin C (mg) 2.2 0.0 0.0 8.9 7.2 1.9 n/a 0.5 0.1 0.0 n/a 0.0 21 3
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 27.1 27 5
Water (g) 103.4 9.6 0.4 106.9 107.7 3.5 n/a 0.5 0.1 0.0 n/a 41.5 374 62
Zinc (mg) 1.9 1.9 0.0 0.2 0.3 0.1 n/a 0.3 0.0 0.0 n/a 3.5 8 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.

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