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    Nutritional Facts: Wheat Salad With Vegetables

    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.

      2 1/2 cups (593g)
    water
    1 to taste (0g)
    sea salt
    1 cup (168g)
    wheat
    2 tablespoons (27g)
    extra virgin olive oil
    3/4 cup (0g)
    vinaigrette
    1 to taste (3g)
    black pepper
    1/2 cup (80g)
    red onions
    1/2 cup (51g)
    celery
    1 cup (104g)
    cucumbers
    4 (492g)
    tomatoes
    1 to taste (0g)
    arugula
    1/4 (0g)
    flat leaf parsley
    1/4 cup (23g)
    fresh mint
    1 to taste (0g)
    black olives
    Total 1 serving
    Alanine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Alcohol (g) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Arginine n/a n/a n/a 0.0 n/a n/a 0.1 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Ash (g) 0.6 n/a 2.6 0.0 n/a n/a 0.3 0.4 0.4 2.5 n/a n/a 0.5 n/a 7 1
    Aspartic acid n/a n/a n/a 0.0 n/a n/a 0.1 0.1 0.0 0.7 n/a n/a 0.1 n/a 1 0
    Caffeine (mg) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Calcium (mg) 17.8 n/a 57.1 0.3 n/a n/a 18.4 20.2 16.6 49.2 n/a n/a 45.4 n/a 225 28
    Calories 0.0 n/a 571.2 238.7 n/a n/a 32.0 8.1 15.6 88.6 n/a n/a 10.0 n/a 964 121
    Calories (kj) 0.0 n/a 2,390.6 998.7 n/a n/a 132.8 33.8 67.6 364.1 n/a n/a 42.0 n/a 4,030 504
    Carbohydrates (g) 0.0 n/a 126.6 0.0 n/a n/a 7.5 1.5 3.8 19.1 n/a n/a 1.9 n/a 160 20
    Cholesterol (mg) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
    Copper (mg) 0.1 n/a 0.7 0.0 n/a n/a 0.0 0.0 0.0 0.3 n/a n/a 0.1 n/a 1 0
    Cystine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
    Dietary Fiber (g) 0.0 n/a 21.3 0.0 n/a n/a 1.4 0.8 0.5 5.9 n/a n/a 1.6 n/a 31 4
    Folate (mcg) 0.0 n/a 68.9 0.0 n/a n/a 15.2 18.2 7.3 73.8 n/a n/a 23.9 n/a 207 26
    Folate, DFE (mcg) 0.0 n/a 68.9 0.0 n/a n/a 15.2 18.2 7.3 73.8 n/a n/a 23.9 n/a 207 26
    Folate, food (mcg) 0.0 n/a 68.9 0.0 n/a n/a 15.2 18.2 7.3 73.8 n/a n/a 23.9 n/a 207 26
    Folic acid (mcg) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
    Fructose n/a n/a n/a n/a n/a n/a 1.0 0.3 0.9 6.7 n/a n/a n/a n/a 9 1
    Galactose n/a n/a n/a n/a n/a n/a 0.0 0.3 0.0 0.0 n/a n/a n/a n/a 0 0
    Glucose (dextrose) n/a n/a n/a n/a n/a n/a 1.6 0.3 0.8 6.2 n/a n/a n/a n/a 9 1
    Glutamic acid n/a n/a n/a 0.0 n/a n/a 0.2 0.0 0.2 2.1 n/a n/a 0.1 n/a 3 0
    Glycine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Histidine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Iron (mg) 0.0 n/a 9.0 0.2 n/a n/a 0.2 0.1 0.3 1.3 n/a n/a 2.7 n/a 14 2
    Isoleucine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Lactose n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Leucine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.1 n/a 0 0
    Lysine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Magnesium (mg) 5.9 n/a 151.2 0.0 n/a n/a 8.0 5.6 13.5 54.1 n/a n/a 14.4 n/a 253 32
    Maltose n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Manganese (mg) 0.0 n/a 5.7 0.0 n/a n/a 0.1 0.1 0.1 0.6 n/a n/a 0.3 n/a 7 1
    Methionine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
    Monounsaturated Fat (g) 0.0 n/a 0.4 19.7 n/a n/a 0.0 0.0 0.0 0.2 n/a n/a 0.0 n/a 20 3
    Niacin (mg) 0.0 n/a 8.0 0.0 n/a n/a 0.1 0.2 0.1 2.9 n/a n/a 0.2 n/a 12 1
    Pantothenic acid (mg) 0.0 n/a 1.4 0.0 n/a n/a 0.1 0.1 0.3 0.4 n/a n/a 0.1 n/a 2 0
    Phenylalanine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Phosphorus (mg) 0.0 n/a 675.4 0.0 n/a n/a 23.2 12.1 25.0 118.1 n/a n/a 13.7 n/a 867 108
    Phytosterols n/a n/a n/a 59.7 n/a n/a 12.0 3.0 14.6 34.4 n/a n/a 2.3 n/a 126 16
    Polyunsaturated Fat (g) 0.0 n/a 1.4 2.8 n/a n/a 0.0 0.0 0.0 0.4 n/a n/a 0.1 n/a 5 1
    Potassium (mg) 5.9 n/a 730.8 0.3 n/a n/a 116.8 131.3 152.9 1,166.0 n/a n/a 104.4 n/a 2,408 301
    Proline n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Protein (g) 0.0 n/a 18.0 0.0 n/a n/a 0.9 0.3 0.7 4.3 n/a n/a 0.8 n/a 25 3
    Retinol (mcg) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
    Riboflavin (mg) 0.0 n/a 0.2 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Saturated Fat (g) 0.0 n/a 0.6 3.7 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 5 1
    Selenium (mcg) 0.0 n/a n/a 0.0 n/a n/a 0.4 0.2 0.3 0.0 n/a n/a n/a n/a 1 0
    Serine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Sodium (mg) 17.8 n/a 3.4 0.5 n/a n/a 3.2 40.4 2.1 24.6 n/a n/a 6.8 n/a 99 12
    Starch n/a n/a n/a n/a n/a n/a 0.0 0.0 0.9 0.0 n/a n/a n/a n/a 1 0
    Sucrose n/a n/a n/a n/a n/a n/a 0.8 0.1 0.0 0.0 n/a n/a n/a n/a 1 0
    Sugar (g) 0.0 n/a 0.7 0.0 n/a n/a 3.4 0.9 1.7 12.9 n/a n/a n/a n/a 20 2
    Theobromine (mg) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Thiamin (mg) 0.0 n/a 0.7 0.0 n/a n/a 0.0 0.0 0.0 0.2 n/a n/a 0.0 n/a 1 0
    Threonine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Tocopherol, alpha (mg) 0.0 n/a 1.7 3.9 n/a n/a 0.0 0.1 0.0 2.7 n/a n/a n/a n/a 8 1
    Tocopherol, beta n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Tocopherol, delta n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Tocopherol, gamma n/a n/a n/a 0.2 n/a n/a 0.0 0.0 0.0 0.6 n/a n/a n/a n/a 1 0
    Total Fat (g) 0.0 n/a 3.3 27.0 n/a n/a 0.1 0.1 0.1 1.0 n/a n/a 0.2 n/a 32 4
    Tryptophan n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
    Tyrosine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Valine n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
    Vitamin A, IU (IU) 0.0 n/a 15.1 0.0 n/a n/a 1.6 226.7 109.2 4,098.4 n/a n/a 924.3 n/a 5,375 672
    Vitamin A, RAE (mcg) 0.0 n/a 0.0 0.0 n/a n/a 0.0 11.1 5.2 206.6 n/a n/a 46.3 n/a 269 34
    Vitamin B-12 (mcg) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
    Vitamin B-6 (mg) 0.0 n/a 0.6 0.0 n/a n/a 0.1 0.0 0.0 0.4 n/a n/a 0.0 n/a 1 0
    Vitamin C (mg) 0.0 n/a 0.0 0.0 n/a n/a 5.9 1.6 2.9 67.4 n/a n/a 3.0 n/a 81 10
    Vitamin D (IU) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
    Water (g) 591.9 n/a 17.5 0.0 n/a n/a 71.3 48.2 99.0 465.0 n/a n/a 19.5 n/a 1,312 164
    Zinc (mg) 0.0 n/a 5.8 0.0 n/a n/a 0.1 0.1 0.2 0.8 n/a n/a 0.2 n/a 7 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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