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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2 bunches (60g) cilantro |
1 large (182g) tomatoes |
1 (301g) cucumbers |
14 ounces (397g) black olives |
14 ounces (397g) garbanzo beans |
4 ounces (120g) feta cheese |
1/4 cup (35g) sunflower seeds |
1 bunch (120g) green onions |
1 (182g) apples |
1 (230g) pears |
3 (357g) bell peppers |
1/4 cup (54g) olive oil |
1/4 cup (61g) lemon juice |
1 to taste (0g) salt |
1/4 teaspoon (1g) pepper |
1/2 (2g) garlic cloves |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 0.1 | 0.2 | 0.8 | 0.8 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.0 | 0.1 | 0.3 | 1.8 | 0.6 | 0.8 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Ash (g) | 0.9 | 0.9 | 1.1 | 8.9 | 6.4 | 6.3 | 1.1 | 1.0 | 0.3 | 0.8 | 1.5 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 29 | 7 |
| Aspartic acid | n/a | 0.2 | 0.1 | 0.4 | 2.3 | 0.9 | 0.9 | 0.2 | 0.1 | 0.2 | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | 6 | 2 |
| Beta-sitosterol (mg) | 1.2 | 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 | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 40.2 | 18.2 | 48.2 | 349.3 | 127.0 | 593.7 | 27.3 | 86.4 | 10.9 | 20.7 | 35.7 | 0.5 | 3.7 | n/a | 2.5 | 2.7 | 1,367 | 342 |
| Calories | 13.8 | 32.8 | 45.2 | 456.5 | 472.3 | 317.9 | 204.4 | 38.4 | 94.6 | 133.4 | 71.4 | 477.4 | 13.4 | n/a | 1.4 | 2.2 | 2,375 | 594 |
| Calories (kj) | 57.0 | 134.7 | 195.7 | 1,909.2 | 1,972.7 | 1,328.2 | 855.8 | 162.0 | 396.8 | 556.6 | 299.9 | 1,997.5 | 55.5 | n/a | 6.0 | 9.3 | 9,937 | 2,484 |
| Campesterol (mg) | 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 |
| Carbohydrates (g) | 2.2 | 7.1 | 10.9 | 24.8 | 89.7 | 4.9 | 7.0 | 8.8 | 25.1 | 35.6 | 16.6 | 0.0 | 4.2 | n/a | 0.4 | 0.5 | 238 | 59 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 107.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 107 | 27 |
| Copper (mg) | 0.1 | 0.1 | 0.1 | 1.0 | 0.7 | 0.0 | 0.6 | 0.1 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Cystine | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 1.7 | 2.2 | 1.5 | 12.7 | 17.5 | 0.0 | 3.0 | 3.1 | 4.4 | 7.1 | 6.1 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 60 | 15 |
| Folate (mcg) | 37.2 | 27.3 | 21.1 | 0.0 | 265.9 | 38.5 | 79.5 | 76.8 | 5.5 | 16.1 | 35.7 | 0.0 | 12.2 | n/a | 0.1 | 0.0 | 616 | 154 |
| Folate, DFE (mcg) | 37.2 | 27.3 | 21.1 | 0.0 | 265.9 | 38.5 | 79.5 | 76.8 | 5.5 | 16.1 | 35.7 | 0.0 | 12.2 | n/a | 0.1 | 0.0 | 616 | 154 |
| Folate, food (mcg) | 37.2 | 27.3 | 21.1 | 0.0 | 265.9 | 38.5 | 79.5 | 76.8 | 5.5 | 16.1 | 35.7 | 0.0 | 12.2 | n/a | 0.1 | 0.0 | 616 | 154 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 2.5 | 2.6 | n/a | n/a | n/a | n/a | n/a | 10.7 | 14.3 | 4.0 | n/a | 0.7 | n/a | 0.0 | n/a | 35 | 9 |
| Galactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.3 | 2.3 | n/a | n/a | n/a | n/a | n/a | 4.4 | 6.3 | 4.1 | n/a | 0.6 | n/a | 0.0 | n/a | 20 | 5 |
| Glutamic acid | n/a | 0.8 | 0.6 | 0.4 | 3.4 | 2.9 | 2.0 | 0.5 | 0.0 | 0.1 | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | 11 | 3 |
| Glycine | n/a | 0.0 | 0.1 | 0.2 | 0.8 | 0.1 | 0.5 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 2 | 1 |
| Histidine | n/a | 0.0 | 0.0 | 0.1 | 0.5 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | 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 | n/a | 0 | 0 |
| Iron (mg) | 1.1 | 0.5 | 0.8 | 13.1 | 5.4 | 0.8 | 1.8 | 1.8 | 0.2 | 0.4 | 1.2 | 0.3 | 0.0 | n/a | 0.1 | 0.0 | 28 | 7 |
| Isoleucine | n/a | 0.0 | 0.1 | 0.1 | 0.8 | 1.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 3 | 1 |
| Lactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine | n/a | 0.0 | 0.1 | 0.2 | 1.4 | 1.7 | 0.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Lysine | n/a | 0.0 | 0.1 | 0.1 | 1.3 | 1.5 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Magnesium (mg) | 15.6 | 20.0 | 39.1 | 15.9 | 115.1 | 22.9 | 113.8 | 24.0 | 9.1 | 16.1 | 35.7 | 0.0 | 3.7 | n/a | 1.0 | 0.4 | 432 | 108 |
| Maltose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.3 | 0.2 | 0.2 | 0.1 | 2.4 | 0.0 | 0.7 | 0.2 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 5 | 1 |
| Methionine | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.2 | 0.1 | 0.0 | 31.3 | 1.0 | 5.6 | 6.5 | 0.0 | 0.0 | 0.1 | 0.0 | 39.4 | 0.0 | n/a | 0.0 | 0.0 | 84 | 21 |
| Niacin (mg) | 0.7 | 1.1 | 0.3 | 0.1 | 0.5 | 1.2 | 2.9 | 0.6 | 0.2 | 0.4 | 1.7 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 10 | 2 |
| Pantothenic acid (mg) | 0.3 | 0.2 | 0.8 | 0.1 | 1.2 | 1.2 | 0.4 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 5 | 1 |
| Phenylalanine | n/a | 0.0 | 0.1 | 0.1 | 1.1 | 0.8 | 0.4 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 3 | 1 |
| Phosphorus (mg) | 28.8 | 43.7 | 72.2 | 11.9 | 357.2 | 405.8 | 231.0 | 44.4 | 20.0 | 25.3 | 71.4 | 0.0 | 4.9 | n/a | 0.9 | 2.3 | 1,320 | 330 |
| Phytosterols (mg) | 3.0 | 12.7 | 42.1 | n/a | n/a | n/a | 186.9 | n/a | 21.8 | 18.4 | 32.1 | 119.3 | n/a | n/a | 0.5 | n/a | 437 | 109 |
| Polyunsaturated Fat (g) | 0.0 | 0.2 | 0.1 | 3.6 | 2.0 | 0.7 | 8.1 | 0.1 | 0.1 | 0.1 | 0.2 | 5.7 | 0.0 | n/a | 0.0 | 0.0 | 21 | 5 |
| Potassium (mg) | 312.6 | 431.3 | 442.5 | 31.8 | 682.7 | 74.7 | 225.8 | 331.2 | 194.7 | 273.7 | 624.8 | 0.5 | 62.8 | n/a | 7.6 | 6.0 | 3,703 | 926 |
| Proline | n/a | 0.0 | 0.0 | 0.2 | 0.8 | 1.7 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 3 | 1 |
| Protein (g) | 1.3 | 1.6 | 2.0 | 3.3 | 19.6 | 17.1 | 7.3 | 2.2 | 0.5 | 0.9 | 3.1 | 0.0 | 0.2 | n/a | 0.1 | 0.1 | 59 | 15 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 150.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 151 | 38 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 1.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.0 | 0.1 | 0.1 | 5.6 | 0.5 | 18.0 | 1.6 | 0.0 | 0.1 | 0.0 | 0.2 | 7.5 | 0.0 | n/a | 0.0 | 0.0 | 34 | 8 |
| Selenium (mcg) | 0.5 | 0.0 | 0.9 | 3.6 | 11.1 | 18.1 | 18.6 | 0.7 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | 54 | 13 |
| Serine | n/a | 0.0 | 0.1 | 0.1 | 1.0 | 1.4 | 0.4 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 3 | 1 |
| Sodium (mg) | 27.6 | 9.1 | 6.0 | 2,917.4 | 1,186.8 | 1,343.8 | 3.2 | 19.2 | 1.8 | 2.3 | 10.7 | 1.1 | 0.6 | n/a | 0.1 | 0.3 | 5,530 | 1,383 |
| Starch | n/a | 0.0 | 2.5 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Stigmasterol (mg) | 1.8 | 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 | 2 | 0 |
| Sucrose | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.9 | n/a | 3.8 | 1.8 | 0.4 | n/a | 0.3 | n/a | 0.0 | n/a | 7 | 2 |
| Sugar (g) | 0.5 | 4.8 | 5.0 | 0.0 | n/a | 4.9 | 0.9 | 2.8 | 18.9 | 22.5 | 8.6 | 0.0 | 1.5 | n/a | 0.0 | 0.0 | 71 | 18 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.5 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Threonine | n/a | 0.0 | 0.1 | 0.1 | 0.7 | 0.8 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 2 | 1 |
| Tocopherol, alpha (mg) | 1.5 | 1.0 | 0.1 | 6.5 | n/a | 0.2 | 12.3 | 0.7 | 0.3 | 0.3 | 1.3 | 7.7 | 0.1 | n/a | 0.0 | 0.0 | 32 | 8 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.4 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 0.3 | 0.4 | 0.3 | 42.4 | 4.5 | 25.6 | 18.0 | 0.2 | 0.3 | 0.3 | 0.6 | 54.0 | 0.1 | n/a | 0.0 | 0.0 | 147 | 37 |
| 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 | 0.0 | n/a | 0.0 | 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 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Tyrosine | n/a | 0.0 | 0.0 | 0.1 | 0.5 | 0.8 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 2 | 0 |
| Valine | n/a | 0.0 | 0.1 | 0.2 | 0.8 | 1.3 | 0.5 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 4,048.8 | 1,516.1 | 316.1 | 1,599.6 | 83.4 | 508.2 | 17.5 | 1,196.4 | 98.3 | 52.9 | 1,320.9 | 0.0 | 3.7 | n/a | 3.1 | 0.1 | 10,765 | 2,691 |
| Vitamin A, RAE (mcg) | 202.2 | 76.4 | 15.1 | 79.4 | 4.0 | 150.5 | 1.1 | 60.0 | 5.5 | 2.3 | 64.3 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 661 | 165 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2 | 1 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 1.9 | 0.5 | 0.5 | 0.1 | 0.1 | 0.1 | 0.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Vitamin C (mg) | 16.2 | 24.9 | 8.4 | 3.6 | 15.1 | 0.0 | 0.5 | 22.6 | 8.4 | 9.7 | 287.0 | 0.0 | 23.6 | n/a | 0.0 | 0.5 | 420 | 105 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 19.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 19 | 5 |
| Water (g) | 55.3 | 172.0 | 286.6 | 317.5 | 276.6 | 66.5 | 1.7 | 107.8 | 155.7 | 192.5 | 335.2 | 0.0 | 56.3 | n/a | 0.1 | 0.9 | 2,025 | 506 |
| Zinc (mg) | 0.3 | 0.3 | 0.6 | 0.9 | 4.2 | 3.5 | 1.8 | 0.5 | 0.1 | 0.2 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 13 | 3 |
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.