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.
14 ounces (397g) extra firm tofu |
2 tablespoons (27g) olive oil |
1/2 cup (2g) broth |
1/4 cup (0g) pesto sauce |
3 large (11g) garlic cloves |
2 teaspoons (2g) dried oregano |
2 teaspoons (3g) dried thyme |
2 teaspoons (2g) dried rosemary |
1 teaspoon (5g) lemon juice |
1 to taste (0g) salt |
1 to taste (0g) pepper |
1/3 cup (50g) feta |
1/3 cup (0g) tzatziki |
1 (301g) cucumbers |
1 large (182g) tomatoes |
1/4 cup (34g) kalamata olives |
4 (240g) pita bread |
Total | 1 serving | |
Alanine (g) | 1.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.7 | 3 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 2.8 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.8 | 4 | 1 |
Ash (g) | 4.0 | 0.0 | 0.9 | n/a | 0.2 | 0.2 | 0.3 | 0.1 | 0.0 | n/a | n/a | 2.6 | n/a | 1.1 | 0.9 | 0.7 | 4.6 | 16 | 4 |
Aspartic acid (g) | 4.2 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.1 | 0.2 | 0.0 | 1.0 | 6 | 2 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 797.8 | 0.3 | 1.1 | n/a | 19.5 | 31.9 | 52.9 | 28.3 | 0.3 | n/a | n/a | 246.3 | n/a | 48.2 | 18.2 | 29.6 | 206.4 | 1,481 | 370 |
Calories | 277.8 | 238.7 | 4.3 | n/a | 16.1 | 5.3 | 7.7 | 7.3 | 1.1 | n/a | n/a | 131.9 | n/a | 45.2 | 32.8 | 38.6 | 660.0 | 1,467 | 367 |
Calories (kj) | 1,167.0 | 998.7 | 17.9 | n/a | 67.3 | 22.1 | 32.4 | 30.7 | 4.6 | n/a | n/a | 550.9 | n/a | 195.7 | 134.7 | 161.6 | 2,762.4 | 6,146 | 1,537 |
Carbohydrates (g) | 6.7 | 0.0 | 0.4 | n/a | 3.6 | 1.4 | 1.8 | 1.4 | 0.4 | n/a | n/a | 2.0 | n/a | 10.9 | 7.1 | 2.1 | 133.7 | 171 | 43 |
Cholesterol (mg) | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 44.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 45 | 11 |
Copper (mg) | 0.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.4 | 2 | 0 |
Cystine (g) | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.5 | 1 | 0 |
Dietary Fiber (g) | 3.6 | 0.0 | 0.0 | n/a | 0.2 | 0.9 | 1.0 | 0.9 | 0.0 | n/a | n/a | 0.0 | n/a | 1.5 | 2.2 | 1.1 | 5.3 | 17 | 4 |
Folate (mcg) | 75.4 | 0.0 | 0.6 | n/a | 0.3 | 4.7 | 7.7 | 6.8 | 1.0 | n/a | n/a | 16.0 | n/a | 21.1 | 27.3 | 0.0 | 256.8 | 418 | 104 |
Folate, DFE (mcg) | 75.4 | 0.0 | 0.6 | n/a | 0.3 | 4.7 | 7.7 | 6.8 | 1.0 | n/a | n/a | 16.0 | n/a | 21.1 | 27.3 | 0.0 | 396.0 | 557 | 139 |
Folate, food (mcg) | 75.4 | 0.0 | 0.6 | n/a | 0.3 | 4.7 | 7.7 | 6.8 | 1.0 | n/a | n/a | 16.0 | n/a | 21.1 | 27.3 | 0.0 | 57.6 | 218 | 55 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 199.2 | 199 | 50 |
Fructose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 2.6 | 2.5 | n/a | n/a | 5 | 1 |
Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 2.3 | 2.3 | n/a | n/a | 5 | 1 |
Glutamic acid (g) | 6.8 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.2 | n/a | 0.6 | 0.8 | 0.0 | 7.3 | 17 | 4 |
Glycine (g) | 1.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.8 | 2 | 1 |
Histidine (g) | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 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 |
Iron (mg) | 6.4 | 0.2 | 0.0 | n/a | 0.2 | 0.7 | 3.5 | 0.6 | 0.0 | n/a | n/a | 0.3 | n/a | 0.8 | 0.5 | 1.1 | 6.3 | 21 | 5 |
Isoleucine (g) | 1.8 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.8 | 3 | 1 |
Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 2.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.7 | n/a | 0.1 | 0.0 | 0.0 | 1.5 | 5 | 1 |
Lysine (g) | 1.8 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.6 | n/a | 0.1 | 0.0 | 0.0 | 0.5 | 3 | 1 |
Magnesium (mg) | 146.9 | 0.0 | 0.9 | n/a | 2.7 | 5.4 | 6.2 | 4.9 | 0.3 | n/a | n/a | 9.5 | n/a | 39.1 | 20.0 | 1.3 | 62.4 | 300 | 75 |
Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 2.5 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | 0.2 | 0.0 | 1.2 | 5 | 1 |
Methionine (g) | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 1 | 0 |
Monounsaturated Fat (g) | 4.9 | 19.7 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.3 | n/a | 0.0 | 0.1 | 2.7 | 0.3 | 30 | 8 |
Niacin (mg) | 0.4 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | 0.3 | 1.1 | 0.0 | 11.1 | 14 | 3 |
Pantothenic acid (mg) | 0.4 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.5 | n/a | 0.8 | 0.2 | 0.0 | 1.0 | 3 | 1 |
Phenylalanine (g) | 1.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 1.1 | 3 | 1 |
Phosphorus (mg) | 480.3 | 0.0 | 5.8 | n/a | 16.5 | 3.0 | 5.6 | 1.5 | 0.4 | n/a | n/a | 168.3 | n/a | 72.2 | 43.7 | 1.0 | 232.8 | 1,031 | 258 |
Phytosterols | n/a | 59.7 | n/a | n/a | n/a | 4.1 | 4.6 | 1.3 | n/a | n/a | n/a | n/a | n/a | 42.1 | 12.7 | n/a | n/a | 124 | 31 |
Polyunsaturated Fat (g) | 7.1 | 2.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.3 | n/a | 0.1 | 0.2 | 0.3 | 1.3 | 12 | 3 |
Potassium (mg) | 587.5 | 0.3 | 8.0 | n/a | 43.3 | 25.2 | 22.8 | 21.1 | 5.2 | n/a | n/a | 31.0 | n/a | 442.5 | 431.3 | 2.7 | 288.0 | 1,909 | 477 |
Proline (g) | 2.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 2.4 | 5 | 1 |
Protein (g) | 32.5 | 0.0 | 0.3 | n/a | 0.7 | 0.2 | 0.3 | 0.1 | 0.0 | n/a | n/a | 7.1 | n/a | 2.0 | 1.6 | 0.3 | 21.8 | 67 | 17 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 62.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 62 | 16 |
Riboflavin (mg) | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.8 | 2 | 0 |
Saturated Fat (g) | 3.4 | 3.7 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | n/a | 7.5 | n/a | 0.1 | 0.1 | 0.5 | 0.4 | 16 | 4 |
Selenium (mcg) | 39.3 | 0.0 | 0.5 | n/a | 1.5 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 7.5 | n/a | 0.9 | 0.0 | 0.3 | 65.0 | 115 | 29 |
Serine (g) | 2.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | 0.1 | 0.0 | 0.0 | 1.1 | 4 | 1 |
Sodium (mg) | 47.6 | 0.5 | 305.7 | n/a | 1.8 | 0.5 | 1.5 | 1.1 | 0.1 | n/a | n/a | 557.4 | n/a | 6.0 | 9.1 | 247.0 | 1,286.4 | 2,465 | 616 |
Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2.5 | 0.0 | n/a | n/a | 2 | 1 |
Sucrose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
Sugar (g) | 2.4 | 0.0 | 0.3 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 2.0 | n/a | 5.0 | 4.8 | 0.0 | 3.1 | 18 | 5 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 1.4 | 2 | 0 |
Threonine (g) | 1.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.6 | 3 | 1 |
Tocopherol, alpha (mg) | 0.0 | 3.9 | 0.0 | n/a | 0.0 | 0.4 | 0.2 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.1 | 1.0 | 0.6 | 0.7 | 7 | 2 |
Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.2 | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.2 | 0.0 | n/a | 1 | 0 |
Total Fat (g) | 16.6 | 27.0 | 0.2 | n/a | 0.1 | 0.1 | 0.2 | 0.3 | 0.0 | n/a | n/a | 10.6 | n/a | 0.3 | 0.4 | 3.6 | 2.9 | 62 | 16 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.3 | 1 | 0 |
Tyrosine (g) | 1.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 2 | 1 |
Valine (g) | 1.8 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 0.9 | 3 | 1 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 34.0 | 106.4 | 69.2 | 0.3 | n/a | n/a | 210.8 | n/a | 316.1 | 1,516.1 | 135.4 | 0.0 | 2,389 | 597 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.7 | 5.3 | 3.4 | 0.0 | n/a | n/a | 62.4 | n/a | 15.1 | 76.4 | 6.7 | 0.0 | 171 | 43 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.3 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 1 | 0 |
Vitamin C (mg) | 0.8 | 0.0 | 0.0 | n/a | 3.4 | 0.0 | 1.4 | 1.4 | 2.0 | n/a | n/a | 0.0 | n/a | 8.4 | 24.9 | 0.3 | 0.0 | 43 | 11 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 8.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 2 |
Water (g) | 337.2 | 0.0 | 0.1 | n/a | 6.3 | 0.2 | 0.2 | 0.2 | 4.7 | n/a | n/a | 27.6 | n/a | 286.6 | 172.0 | 26.9 | 77.0 | 939 | 235 |
Zinc (mg) | 3.3 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | n/a | 1.4 | n/a | 0.6 | 0.3 | 0.1 | 2.0 | 8 | 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.