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 cups (474g) water |
1/2 teaspoon (3g) kosher salt |
1 cup (140g) bulgur |
1/2 cup (108g) extra virgin olive oil |
2 teaspoons (9g) extra virgin olive oil |
1 to taste (0g) extra virgin olive oil |
1/2 cup (68g) pine nuts |
1 to taste (0g) fresh ground black pepper |
1 cup (60g) Italian parsley |
1/2 cup (13g) fresh mint leaves |
5 medium (75g) scallions |
4 medium (248g) roma tomatoes |
3 tablespoons (44g) fresh lemon juice |
1 1/2 teaspoons (0g) ground sumac |
1 medium (626g) head romaine lettuce |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.4 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine | n/a | 0.0 | 0.8 | 0.0 | 0.0 | n/a | 1.6 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.3 | 3 | 1 |
| Ash (g) | 0.5 | 3.0 | 2.1 | 0.0 | 0.0 | n/a | 1.7 | n/a | 1.3 | 0.2 | 0.6 | 1.2 | 0.1 | n/a | 3.6 | 14 | 4 |
| Aspartic acid | n/a | 0.0 | 0.9 | 0.0 | 0.0 | n/a | 0.9 | n/a | 0.2 | 0.1 | 0.1 | 0.3 | n/a | n/a | 0.9 | 3 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 14.2 | 0.7 | 49.0 | 1.1 | 0.1 | n/a | 10.8 | n/a | 82.8 | 31.1 | 54.0 | 24.8 | 2.7 | n/a | 206.6 | 478 | 119 |
| Calories | 0.0 | 0.0 | 478.8 | 954.7 | 79.6 | n/a | 454.3 | n/a | 21.6 | 9.0 | 24.0 | 44.6 | 9.7 | n/a | 106.4 | 2,183 | 546 |
| Calories (kj) | 0.0 | 0.0 | 2,003.4 | 3,994.9 | 332.9 | n/a | 1,900.8 | n/a | 90.6 | 37.5 | 101.3 | 183.5 | 40.3 | n/a | 450.7 | 9,136 | 2,284 |
| Carbohydrates (g) | 0.0 | 0.0 | 106.2 | 0.0 | 0.0 | n/a | 8.8 | n/a | 3.8 | 1.9 | 5.5 | 9.6 | 3.1 | n/a | 20.6 | 160 | 40 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.9 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.3 | 2 | 1 |
| Cystine | n/a | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 25.6 | 0.0 | 0.0 | n/a | 2.5 | n/a | 2.0 | 1.0 | 2.0 | 3.0 | 0.1 | n/a | 13.1 | 49 | 12 |
| Folate (mcg) | 0.0 | 0.0 | 37.8 | 0.0 | 0.0 | n/a | 23.0 | n/a | 91.2 | 14.6 | 48.0 | 37.2 | 8.8 | n/a | 851.4 | 1,112 | 278 |
| Folate, DFE (mcg) | 0.0 | 0.0 | 37.8 | 0.0 | 0.0 | n/a | 23.0 | n/a | 91.2 | 14.6 | 48.0 | 37.2 | 8.8 | n/a | 851.4 | 1,112 | 278 |
| Folate, food (mcg) | 0.0 | 0.0 | 37.8 | 0.0 | 0.0 | n/a | 23.0 | n/a | 91.2 | 14.6 | 48.0 | 37.2 | 8.8 | n/a | 851.4 | 1,112 | 278 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 3.4 | 0.5 | n/a | 5.0 | 9 | 2 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 3.1 | 0.4 | n/a | 2.4 | 6 | 2 |
| Glutamic acid | n/a | 0.0 | 5.4 | 0.0 | 0.0 | n/a | 2.0 | n/a | 0.1 | 0.1 | 0.3 | 1.1 | n/a | n/a | 1.1 | 10 | 3 |
| Glycine | n/a | 0.0 | 0.7 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.3 | 2 | 0 |
| Histidine | n/a | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
| Iron (mg) | 0.0 | 0.0 | 3.4 | 0.6 | 0.1 | n/a | 3.7 | n/a | 3.7 | 0.7 | 1.1 | 0.7 | 0.0 | n/a | 6.1 | 20 | 5 |
| Isoleucine | n/a | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.3 | 1 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine | n/a | 0.0 | 1.2 | 0.0 | 0.0 | n/a | 0.7 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.5 | 3 | 1 |
| Lysine | n/a | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.4 | 2 | 0 |
| Magnesium (mg) | 4.7 | 0.0 | 229.6 | 0.0 | 0.0 | n/a | 169.4 | n/a | 30.0 | 10.2 | 15.0 | 27.3 | 2.7 | n/a | 87.6 | 577 | 144 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 4.3 | 0.0 | 0.0 | n/a | 5.9 | n/a | 0.1 | 0.2 | 0.1 | 0.3 | 0.0 | n/a | 1.0 | 12 | 3 |
| Methionine | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.2 | 78.8 | 6.6 | n/a | 12.7 | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 99 | 25 |
| Niacin (mg) | 0.0 | 0.0 | 7.2 | 0.0 | 0.0 | n/a | 3.0 | n/a | 0.8 | 0.2 | 0.4 | 1.5 | 0.0 | n/a | 2.0 | 15 | 4 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 1.5 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.2 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.9 | 3 | 1 |
| Phenylalanine | n/a | 0.0 | 0.8 | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.4 | 2 | 0 |
| Phosphorus (mg) | 0.0 | 0.0 | 420.0 | 0.0 | 0.0 | n/a | 388.1 | n/a | 34.8 | 9.3 | 27.8 | 59.5 | 3.5 | n/a | 187.8 | 1,131 | 283 |
| Phytosterols | n/a | 0.0 | n/a | 238.7 | 19.9 | n/a | 95.2 | n/a | 3.0 | 1.7 | n/a | 17.4 | n/a | n/a | n/a | 376 | 94 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.8 | 11.4 | 0.9 | n/a | 23.0 | n/a | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | 1.0 | 37 | 9 |
| Potassium (mg) | 4.7 | 0.2 | 574.0 | 1.1 | 0.1 | n/a | 403.0 | n/a | 332.4 | 72.8 | 207.0 | 587.8 | 45.6 | n/a | 1,546.2 | 3,775 | 944 |
| Proline | n/a | 0.0 | 1.8 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.3 | 3 | 1 |
| Protein (g) | 0.0 | 0.0 | 17.2 | 0.0 | 0.0 | n/a | 9.2 | n/a | 1.8 | 0.5 | 1.4 | 2.2 | 0.2 | n/a | 7.7 | 40 | 10 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.3 | 14.9 | 1.2 | n/a | 3.3 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 20 | 5 |
| Selenium (mcg) | 0.0 | 0.0 | 3.2 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.1 | n/a | 0.5 | 0.0 | 0.0 | n/a | 2.5 | 7 | 2 |
| Serine | n/a | 0.0 | 0.8 | 0.0 | 0.0 | n/a | 0.6 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.3 | 2 | 0 |
| Sodium (mg) | 14.2 | 1,162.7 | 23.8 | 2.2 | 0.2 | n/a | 1.4 | n/a | 33.6 | 4.0 | 12.0 | 12.4 | 0.4 | n/a | 50.1 | 1,317 | 329 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | 1.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | 3 | 1 |
| Sugar (g) | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 2.4 | n/a | 0.5 | n/a | 1.7 | 6.5 | 1.1 | n/a | 7.4 | 20 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 1 | 0 |
| Threonine | n/a | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.3 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.1 | 15.5 | 1.3 | n/a | 6.3 | n/a | 0.5 | n/a | 0.4 | 1.3 | 0.1 | n/a | 0.8 | 26 | 7 |
| Tocopherol, beta | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.9 | 0.1 | n/a | 7.5 | n/a | 0.3 | n/a | n/a | 0.3 | n/a | n/a | 2.3 | 11 | 3 |
| Total Fat (g) | 0.0 | 0.0 | 1.9 | 108.0 | 9.0 | n/a | 46.1 | n/a | 0.5 | 0.1 | 0.1 | 0.5 | 0.1 | n/a | 1.9 | 168 | 42 |
| 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 | 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 | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0 | 0 |
| Tyrosine | n/a | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 1 | 0 |
| Valine | n/a | 0.0 | 0.8 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.3 | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 12.6 | 0.0 | 0.0 | n/a | 19.6 | n/a | 5,054.4 | 543.7 | 747.8 | 2,065.8 | 2.7 | n/a | 54,524.6 | 62,971 | 15,743 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | n/a | 252.6 | 27.1 | 37.5 | 104.2 | 0.0 | n/a | 2,729.4 | 3,151 | 788 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.5 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | n/a | 79.8 | 4.1 | 14.1 | 34.0 | 17.1 | n/a | 25.0 | 175 | 44 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Water (g) | 473.5 | 0.0 | 12.6 | 0.0 | 0.0 | n/a | 1.5 | n/a | 52.6 | 10.1 | 67.4 | 234.4 | 40.8 | n/a | 592.3 | 1,485 | 371 |
| Zinc (mg) | 0.0 | 0.0 | 2.7 | 0.0 | 0.0 | n/a | 4.4 | n/a | 0.6 | 0.1 | 0.3 | 0.4 | 0.0 | n/a | 1.4 | 10 | 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.