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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)
of 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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