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.
|
1/4 cup (15g) instant potato flakes |
1/4 cup (31g) polenta |
1 to taste (0g) oil |
250 g (250g) tofu |
400 g (400g) haricot beans |
1/4 cup (36g) sesame seeds |
2 tablespoons (36g) tamari |
2 tablespoons (16g) arrowroot |
1/4 teaspoon (0g) asafoetida powder |
3/4 teaspoon (5g) salt |
1 to taste (3g) black pepper |
1 to taste (0g) fresh herbs |
1 to taste (0g) mixed vegetables |
2 teaspoons (9g) olive oil |
1/2 cup (41g) rolled oats |
1 to taste (0g) sun-dried tomatoes |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.2 | n/a | 0.7 | 1.3 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.1 | 0.1 | n/a | 1.1 | 1.6 | 0.9 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 4 | 1 |
| Ash (g) | 0.5 | 0.3 | n/a | 1.7 | 5.3 | 1.6 | 6.4 | 0.0 | n/a | 4.5 | n/a | n/a | n/a | 0.0 | 0.7 | n/a | 21 | 5 |
| Aspartic acid (g) | 0.3 | 0.2 | n/a | 1.8 | 3.7 | 0.6 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | n/a | 7 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 4.1 | 1.8 | n/a | 277.5 | 212.0 | 351.0 | 7.2 | 6.4 | n/a | 1.1 | n/a | n/a | n/a | 0.1 | 21.1 | n/a | 882 | 221 |
| Calories | 53.1 | 110.4 | n/a | 152.5 | 456.0 | 206.3 | 21.6 | 57.1 | n/a | 0.0 | n/a | n/a | n/a | 79.6 | 153.5 | n/a | 1,290 | 323 |
| Calories (kj) | 222.0 | 462.1 | n/a | 637.5 | 1,916.0 | 862.9 | 90.4 | 239.0 | n/a | 0.0 | n/a | n/a | n/a | 332.9 | 642.3 | n/a | 5,405 | 1,351 |
| Carbohydrates (g) | 12.2 | 23.5 | n/a | 4.5 | 84.1 | 8.4 | 2.0 | 14.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 27.4 | n/a | 176 | 44 |
| Cholesterol (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.1 | n/a | 0.4 | 0.6 | 1.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 3 | 1 |
| Cystine (g) | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 1 | 0 |
| Dietary Fiber (g) | 1.0 | 2.2 | n/a | 0.5 | 19.6 | 4.2 | 0.3 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 4.1 | n/a | 32 | 8 |
| Folate (mcg) | 6.9 | 7.6 | n/a | 110.0 | 324.0 | 34.9 | 6.5 | 1.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 13.0 | n/a | 504 | 126 |
| Folate, DFE (mcg) | 6.9 | 7.6 | n/a | 110.0 | 324.0 | 34.9 | 6.5 | 1.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 13.0 | n/a | 504 | 126 |
| Folate, food (mcg) | 6.9 | 7.6 | n/a | 110.0 | 324.0 | 34.9 | 6.5 | 1.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 13.0 | n/a | 504 | 126 |
| Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose (g) | 0.1 | 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 | 0 | 0 |
| Galactose (g) | 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 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.1 | 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 | 0 | 0 |
| Glutamic acid (g) | 0.2 | 0.5 | n/a | 2.8 | 4.7 | 1.4 | 0.9 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 1.1 | n/a | 12 | 3 |
| Glycine (g) | 0.0 | 0.1 | n/a | 0.6 | 1.2 | 0.4 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 3 | 1 |
| Histidine (g) | 0.0 | 0.1 | n/a | 0.5 | 0.8 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 2 | 0 |
| Hydroxyproline (g) | 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 |
| Iron (mg) | 0.2 | 1.1 | n/a | 2.8 | 6.3 | 5.2 | 0.9 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 1.7 | n/a | 18 | 5 |
| Isoleucine (g) | 0.0 | 0.1 | n/a | 0.8 | 1.4 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 3 | 1 |
| Lactose (g) | 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 | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.1 | 0.3 | n/a | 1.2 | 2.5 | 0.5 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | n/a | 5 | 1 |
| Lysine (g) | 0.1 | 0.1 | n/a | 1.1 | 2.1 | 0.2 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 4 | 1 |
| Magnesium (mg) | 9.9 | 38.7 | n/a | 67.5 | 204.0 | 126.4 | 14.4 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 55.9 | n/a | 517 | 129 |
| Maltose (g) | 0.1 | 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 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | n/a | 1.0 | 1.6 | 0.9 | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 1.5 | n/a | 5 | 1 |
| Methionine (g) | 0.0 | 0.1 | n/a | 0.2 | 0.4 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.3 | n/a | 2.0 | 0.1 | 6.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 6.6 | 0.8 | n/a | 17 | 4 |
| Niacin (mg) | 0.9 | 1.1 | n/a | 1.3 | 1.8 | 1.6 | 1.4 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | n/a | 9 | 2 |
| Pantothenic acid (mg) | 0.3 | 0.1 | n/a | 0.1 | 1.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | n/a | 2 | 1 |
| Phenylalanine (g) | 0.1 | 0.1 | n/a | 0.8 | 1.7 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 4 | 1 |
| Phosphorus (mg) | 23.4 | 73.5 | n/a | 230.0 | 544.0 | 226.4 | 46.8 | 0.8 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 166.1 | n/a | 1,311 | 328 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 257.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 19.9 | n/a | n/a | 277 | 69 |
| Polyunsaturated Fat (g) | 0.0 | 0.5 | n/a | 5.2 | 0.6 | 7.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.9 | 0.9 | n/a | 16 | 4 |
| Potassium (mg) | 164.7 | 87.5 | n/a | 300.0 | 1,404.0 | 168.5 | 76.3 | 1.8 | n/a | 0.4 | n/a | n/a | n/a | 0.1 | 146.6 | n/a | 2,350 | 587 |
| Proline (g) | 0.0 | 0.2 | n/a | 0.9 | 1.7 | 0.3 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 4 | 1 |
| Protein (g) | 1.3 | 2.5 | n/a | 16.4 | 29.5 | 6.4 | 3.8 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 5.3 | n/a | 65 | 16 |
| Retinol (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.1 | n/a | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.2 | n/a | 1.3 | 0.5 | 2.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.2 | 0.4 | n/a | 6 | 2 |
| Selenium (mcg) | 2.0 | 4.7 | n/a | 22.2 | 16.4 | 12.4 | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 11.7 | n/a | 70 | 17 |
| Serine (g) | 0.0 | 0.1 | n/a | 0.8 | 1.8 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 4 | 1 |
| Sodium (mg) | 15.6 | 10.7 | n/a | 20.0 | 16.0 | 4.0 | 2,011.0 | 0.3 | n/a | 1,744.1 | n/a | n/a | n/a | 0.2 | 2.4 | n/a | 3,824 | 956 |
| Starch (g) | 10.6 | 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 | 23.5 | n/a | 34 | 9 |
| Sucrose (g) | 0.1 | 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 | 0.4 | n/a | 1 | 0 |
| Sugar (g) | 0.5 | 0.2 | n/a | 1.7 | n/a | 0.1 | 0.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | n/a | 4 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | n/a | 0.1 | 0.6 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 1 | 0 |
| Threonine (g) | 0.0 | 0.1 | n/a | 0.7 | 1.1 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 2 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.3 | 0.2 | n/a | 2 | 0 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 0.1 | 1.1 | n/a | 9.2 | 1.6 | 17.9 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 9.0 | 2.6 | n/a | 42 | 10 |
| Tryptophan (g) | 0.0 | 0.0 | n/a | 0.3 | 0.4 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.1 | n/a | 0.5 | 0.7 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 2 | 0 |
| Valine (g) | 0.1 | 0.1 | n/a | 0.8 | 1.7 | 0.4 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 1.7 | 65.3 | n/a | 17.5 | 0.0 | 3.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 88 | 22 |
| Vitamin A, RAE (mcg) | 0.2 | 3.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 4 | 1 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | n/a | 0.1 | 0.4 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin C (mg) | 12.2 | 0.0 | n/a | 0.5 | 5.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 18 | 4 |
| Vitamin D (IU) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 1.0 | 3.1 | n/a | 218.1 | 279.6 | 1.7 | 23.8 | 1.8 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 4.4 | n/a | 533 | 133 |
| Zinc (mg) | 0.1 | 0.6 | n/a | 1.6 | 2.6 | 2.8 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 1.5 | n/a | 9 | 2 |
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.