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Nutritional Facts: Snowy Weekend Cassoulet

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 (48g)
dried lentils
1/4 cup (49g)
dried split peas
2 quarts (1,896g)
water
28 ounces (800g)
tomatoes
15 ounces (307g)
black beans
15 ounces (332g)
great northern beans
1/4 cup (46g)
barley
1 medium (110g)
onions
2 (80g)
celery ribs
1/2 large (82g)
green bell peppers
2 (6g)
garlic cloves
1/4 teaspoon (0g)
thyme
1 to taste (0g)
red peppers
2 (145g)
chicken breast halves
7 ounces (211g)
smoked sausage
1 cup (140g)
lean ham
Total 1 serving
Alanine (g) 0.5 0.5 n/a 0.2 1.1 1.2 0.2 0.0 0.0 0.0 0.0 n/a n/a 1.7 3.0 1.7 10 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Arginine (g) 1.0 1.1 n/a 0.2 1.7 1.7 0.3 0.1 0.0 0.0 0.0 n/a n/a 1.9 3.1 1.8 13 2
Ash (g) 1.3 1.3 1.9 4.0 3.5 3.8 1.1 0.4 0.6 0.4 0.1 0.0 n/a 1.5 6.5 5.6 32 4
Aspartic acid (g) 1.4 1.4 n/a 1.1 3.3 3.3 0.4 0.1 0.1 0.2 0.0 n/a n/a 2.7 4.3 2.7 21 3
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Calcium (mg) 26.9 27.1 56.9 80.0 82.9 225.7 15.2 25.3 32.0 8.2 10.9 0.4 n/a 16.0 23.2 8.4 639 80
Calories 169.4 167.9 0.0 144.0 405.4 391.6 162.8 44.0 12.8 16.4 8.9 0.1 n/a 249.4 646.4 190.4 2,610 326
Calories (kj) 709.0 701.8 0.0 592.0 1,695.4 1,639.5 681.3 182.6 53.6 68.9 37.4 0.4 n/a 1,044.0 2,701.5 796.6 10,904 1,363
Carbohydrates (g) 28.8 29.7 0.0 31.1 72.8 70.0 33.8 10.3 2.4 3.8 2.0 0.0 n/a 0.0 0.4 0.7 286 36
Cholesterol (mg) 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 92.8 128.4 42.0 263 33
Copper (mg) 0.2 0.4 0.2 0.5 0.6 0.8 0.2 0.0 0.0 0.1 0.0 0.0 n/a 0.1 0.4 0.1 4 0
Cystine (g) 0.2 0.2 n/a 0.1 0.3 0.3 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.4 0.5 0.4 2 0
Dietary Fiber (g) 14.6 12.6 0.0 9.6 26.7 23.2 8.0 1.9 1.3 1.4 0.1 0.0 n/a 0.0 0.0 0.0 99 12
Folate (mcg) 229.9 134.9 0.0 120.0 457.6 338.5 8.7 20.9 28.8 8.2 0.2 0.0 n/a 5.8 2.1 7.0 1,363 170
Folate, DFE (mcg) 229.9 134.9 0.0 120.0 457.6 338.5 8.7 20.9 28.8 8.2 0.2 0.0 n/a 5.8 2.1 7.0 1,363 170
Folate, food (mcg) 229.9 134.9 0.0 120.0 457.6 338.5 8.7 20.9 28.8 8.2 0.2 0.0 n/a 5.8 2.1 7.0 1,363 170
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 n/a 0.0 0.0 0.0 0 0
Fructose (g) 0.1 n/a n/a 11.0 n/a n/a n/a 1.4 0.4 0.9 n/a n/a n/a n/a 0.0 n/a 14 2
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.5 0.0 n/a n/a n/a n/a 0.0 n/a 1 0
Glucose (dextrose) (g) 0.0 n/a n/a 10.0 n/a n/a n/a 2.2 0.4 1.0 n/a n/a n/a n/a 1.5 n/a 15 2
Glutamic acid (g) 1.9 2.1 n/a 3.4 4.1 4.2 1.5 0.3 0.1 0.2 0.0 n/a n/a 4.5 7.0 4.4 34 4
Glycine (g) 0.5 0.5 n/a 0.2 1.1 1.1 0.2 0.0 0.0 0.0 0.0 n/a n/a 1.8 3.3 1.5 10 1
Histidine (g) 0.3 0.3 n/a 0.1 0.8 0.8 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.9 1.5 1.2 6 1
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 0.4 n/a 0 0
Iron (mg) 3.6 2.2 0.0 2.2 6.5 7.1 1.7 0.2 0.2 0.3 0.1 0.0 n/a 1.1 1.2 1.3 28 3
Isoleucine (g) 0.5 0.5 n/a 0.1 1.2 1.2 0.2 0.0 0.0 0.0 0.0 0.0 n/a 1.5 2.0 1.3 9 1
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Leucine (g) 0.9 0.9 n/a 0.2 2.2 2.2 0.4 0.0 0.0 0.0 0.0 0.0 n/a 2.2 3.6 2.3 15 2
Lysine (g) 0.9 0.9 n/a 0.2 1.9 1.9 0.2 0.0 0.0 0.0 0.0 0.0 n/a 2.5 3.7 2.5 15 2
Magnesium (mg) 58.6 56.6 19.0 88.0 215.0 165.9 61.2 11.0 8.8 8.2 1.5 0.2 n/a 36.3 23.2 29.4 783 98
Maltose (g) 0.1 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.6 0.7 0.0 0.9 1.4 1.7 0.9 0.1 0.1 0.1 0.1 0.0 n/a 0.0 0.0 0.0 7 1
Methionine (g) 0.1 0.1 n/a 0.0 0.4 0.4 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.8 1.3 0.8 4 1
Monounsaturated Fat (g) 0.1 0.1 0.0 0.2 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 5.5 23.6 3.5 33 4
Niacin (mg) 1.3 1.4 0.0 4.8 1.6 2.3 2.1 0.1 0.3 0.4 0.0 0.0 n/a 14.4 5.9 6.8 41 5
Pantothenic acid (mg) 1.0 0.9 0.0 0.7 0.7 0.9 0.1 0.1 0.2 0.1 0.0 0.0 n/a 1.2 1.1 0.8 8 1
Phenylalanine (g) 0.6 0.6 n/a 0.2 1.5 1.5 0.3 0.0 0.0 0.1 0.0 n/a n/a 1.2 1.8 1.1 9 1
Phosphorus (mg) 216.5 180.3 0.0 192.0 430.0 547.6 121.4 31.9 19.2 16.4 9.2 0.1 n/a 252.3 330.6 292.6 2,640 330
Phytosterols n/a 66.5 n/a 56.0 n/a n/a n/a 16.5 4.8 7.4 n/a n/a n/a n/a n/a 0.0 151 19
Polyunsaturated Fat (g) 0.2 0.2 0.0 0.7 0.7 0.6 0.5 0.0 0.1 0.1 0.0 0.0 n/a 2.8 7.6 0.6 14 2
Potassium (mg) 458.4 483.1 19.0 1,896.0 1,090.4 1,297.6 207.9 160.6 208.0 143.5 24.1 0.6 n/a 319.0 1,017.0 487.2 7,812 977
Proline (g) 0.5 0.5 n/a 0.1 1.2 1.2 0.7 0.0 0.0 0.0 0.0 n/a n/a 1.4 2.4 1.3 9 1
Protein (g) 12.4 12.1 0.0 7.0 27.2 27.6 5.7 1.2 0.6 0.7 0.4 0.0 n/a 30.2 25.2 29.6 180 23
Retinol (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 n/a 34.8 0.0 0.0 35 4
Riboflavin (mg) 0.1 0.1 0.0 0.2 0.2 0.2 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.4 0.3 2 0
Saturated Fat (g) 0.1 0.1 0.0 0.2 0.4 0.5 0.2 0.0 0.0 0.0 0.0 0.0 n/a 3.9 19.6 2.2 27 3
Selenium (mcg) 4.0 0.8 0.0 0.0 3.7 13.6 17.3 0.6 0.3 0.0 0.9 n/a n/a 24.1 38.5 24.4 128 16
Serine (g) 0.6 0.5 n/a 0.2 1.5 1.5 0.2 0.0 0.0 0.0 0.0 n/a n/a 1.1 1.9 1.2 9 1
Sodium (mg) 2.9 7.4 56.9 40.0 3.1 6.6 5.5 4.4 64.0 2.5 1.0 0.0 n/a 91.4 1,741.3 1,589.0 3,616 452
Starch n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.7 n/a n/a 0.0 n/a n/a n/a 1.1 0.1 0.1 n/a n/a n/a n/a 0.5 n/a 2 0
Sugar (g) 1.0 3.9 0.0 21.0 n/a n/a 0.4 4.7 1.5 2.0 0.1 n/a n/a 0.0 2.0 n/a 36 5
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Thiamin (mg) 0.4 0.4 0.0 0.3 0.7 0.5 0.3 0.1 0.0 0.0 0.0 0.0 n/a 0.1 0.4 1.4 5 1
Threonine (g) 0.4 0.4 n/a 0.2 1.1 1.2 0.2 0.0 0.0 0.0 0.0 0.0 n/a 1.3 2.0 1.3 8 1
Tocopherol, alpha (mg) 0.2 0.0 0.0 4.3 n/a n/a 0.3 0.0 0.2 0.3 0.0 n/a n/a 0.4 0.5 n/a 6 1
Tocopherol, beta (mg) 0.0 0.0 n/a 0.1 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 2.0 1.0 n/a 1.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.1 n/a n/a 4 1
Total Fat (g) 0.5 0.6 0.0 1.6 1.7 1.5 1.1 0.1 0.1 0.1 0.0 0.0 n/a 13.4 59.4 6.8 87 11
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 n/a n/a 0.3 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 n/a 0.2 0.5 n/a 1 0
Tryptophan (g) 0.1 0.1 n/a 0.0 0.3 0.3 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.3 0.5 0.3 2 0
Tyrosine (g) 0.3 0.4 n/a 0.1 0.8 0.8 0.2 0.0 0.0 0.0 0.0 n/a n/a 1.0 1.5 1.0 6 1
Valine (g) 0.6 0.6 n/a 0.1 1.4 1.4 0.3 0.0 0.0 0.0 0.0 0.0 n/a 1.5 2.2 1.3 10 1
Vitamin A, IU (IU) 18.7 73.4 0.0 6,664.0 18.4 3.3 10.1 2.2 359.2 303.4 0.5 4.8 n/a 120.4 0.0 0.0 7,578 947
Vitamin A, RAE (mcg) 1.0 3.4 0.0 336.0 0.0 0.0 0.5 0.0 17.6 14.8 0.0 0.2 n/a 34.8 0.0 0.0 408 51
Vitamin B-12 (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 n/a 0.5 1.4 1.0 3 0
Vitamin B-6 (mg) 0.3 0.1 0.0 0.6 0.2 0.4 0.1 0.1 0.1 0.2 0.1 0.0 n/a 0.8 0.4 0.6 4 0
Vitamin C (mg) 2.1 0.9 0.0 109.6 0.0 4.3 0.0 8.1 2.5 65.9 1.9 0.2 n/a 0.0 0.0 0.0 195 24
Vitamin D (IU) 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 23.2 90.5 n/a 114 14
Water (g) 5.0 5.6 1,894.1 756.2 201.9 229.0 4.3 98.0 76.3 77.0 3.5 0.1 n/a 100.7 118.9 97.2 3,668 458
Zinc (mg) 2.3 1.5 0.0 1.4 3.4 2.9 1.3 0.2 0.1 0.1 0.1 0.0 n/a 1.2 2.8 3.1 20 3

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