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 cup (192g) red lentils |
2 cups (474g) water |
1/2 cup (70g) bulgur |
1 teaspoon (6g) sea salt |
2 tablespoons (27g) olive oil |
1 medium (110g) onions |
1 teaspoon (2g) cumin |
1 tablespoon (16g) tomato paste |
1 teaspoon (5g) lemon juice |
2 tablespoons (8g) fresh parsley |
1/4 cup (25g) green onions |
7 (168g) lettuce leaves |
Total | 1 serving | |
| Alanine (g) | 2.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 3.7 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 4 | 1 |
| Ash (g) | 3.7 | 0.5 | 1.1 | 6.0 | 0.0 | 0.4 | 0.2 | 0.4 | 0.0 | 0.2 | 0.2 | 1.0 | 14 | 2 |
| Aspartic acid (g) | 5.3 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 6 | 1 |
| Beta-sitosterol (mg) | 90.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 90 | 13 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 78.7 | 14.2 | 24.5 | 1.4 | 0.3 | 25.3 | 19.6 | 5.8 | 0.3 | 10.5 | 18.0 | 60.5 | 259 | 37 |
| Calories | 662.4 | 0.0 | 239.4 | 0.0 | 238.7 | 44.0 | 7.9 | 13.2 | 1.1 | 2.7 | 8.0 | 25.2 | 1,243 | 178 |
| Calories (kj) | 2,774.4 | 0.0 | 1,001.7 | 0.0 | 998.7 | 182.6 | 32.9 | 55.1 | 4.6 | 11.5 | 33.8 | 104.2 | 5,199 | 743 |
| Campesterol (mg) | 11.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 12 | 2 |
| Carbohydrates (g) | 113.6 | 0.0 | 53.1 | 0.0 | 0.0 | 10.3 | 0.9 | 3.0 | 0.4 | 0.5 | 1.8 | 4.8 | 188 | 27 |
| 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 | 0 | 0 |
| Copper (mg) | 2.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Cystine (g) | 0.6 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 20.7 | 0.0 | 12.8 | 0.0 | 0.0 | 1.9 | 0.2 | 0.7 | 0.0 | 0.3 | 0.7 | 2.2 | 39 | 6 |
| Folate (mcg) | 391.7 | 0.0 | 18.9 | 0.0 | 0.0 | 20.9 | 0.2 | 1.9 | 1.0 | 11.6 | 16.0 | 63.8 | 526 | 75 |
| Folate, DFE (mcg) | 391.7 | 0.0 | 18.9 | 0.0 | 0.0 | 20.9 | 0.2 | 1.9 | 1.0 | 11.6 | 16.0 | 63.8 | 526 | 75 |
| Folate, food (mcg) | 391.7 | 0.0 | 18.9 | 0.0 | 0.0 | 20.9 | 0.2 | 1.9 | 1.0 | 11.6 | 16.0 | 63.8 | 526 | 75 |
| 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 |
| Fructose | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | 0.9 | 0.1 | n/a | n/a | 0.7 | 3 | 0 |
| Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | 2.2 | n/a | 0.9 | 0.1 | n/a | n/a | 0.6 | 4 | 1 |
| Glutamic acid (g) | 7.4 | n/a | 2.7 | 0.0 | 0.0 | 0.3 | n/a | 0.3 | n/a | 0.0 | 0.1 | 0.3 | 11 | 2 |
| Glycine (g) | 1.9 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Histidine (g) | 1.3 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Iron (mg) | 14.5 | 0.0 | 1.7 | 0.0 | 0.2 | 0.2 | 1.4 | 0.5 | 0.0 | 0.5 | 0.4 | 1.4 | 21 | 3 |
| Isoleucine (g) | 2.1 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 3.5 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 4 | 1 |
| Lysine (g) | 3.3 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 4 | 1 |
| Magnesium (mg) | 138.2 | 4.7 | 114.8 | 0.1 | 0.0 | 11.0 | 7.7 | 6.7 | 0.3 | 3.8 | 5.0 | 21.8 | 314 | 45 |
| Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 2.7 | 0.0 | 2.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 6 | 1 |
| Methionine (g) | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 1.0 | 0.0 | 0.1 | 0.0 | 19.7 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 21 | 3 |
| Niacin (mg) | 2.9 | 0.0 | 3.6 | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | 0.1 | 0.1 | 0.6 | 8 | 1 |
| Pantothenic acid (mg) | 0.7 | 0.0 | 0.7 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 2 | 0 |
| Phenylalanine (g) | 2.4 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Phosphorus (mg) | 564.5 | 0.0 | 210.0 | 0.0 | 0.0 | 31.9 | 10.5 | 13.3 | 0.4 | 4.4 | 9.3 | 48.7 | 893 | 128 |
| Phytosterols (mg) | 109.4 | n/a | n/a | 0.0 | 59.7 | 16.5 | 1.4 | n/a | n/a | 0.4 | n/a | 63.8 | 251 | 36 |
| Polyunsaturated Fat (g) | 2.2 | 0.0 | 0.4 | 0.0 | 2.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 6 | 1 |
| Potassium (mg) | 1,109.8 | 4.7 | 287.0 | 0.5 | 0.3 | 160.6 | 37.5 | 162.8 | 5.2 | 42.1 | 69.0 | 325.9 | 2,205 | 315 |
| Proline (g) | 2.0 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Protein (g) | 47.9 | 0.0 | 8.6 | 0.0 | 0.0 | 1.2 | 0.4 | 0.7 | 0.0 | 0.2 | 0.5 | 2.3 | 62 | 9 |
| 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 | 0 | 0 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Saturated Fat (g) | 0.7 | 0.0 | 0.2 | 0.0 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Selenium (mcg) | 15.7 | 0.0 | 1.6 | 0.0 | 0.0 | 0.6 | 0.1 | 0.9 | 0.0 | 0.0 | 0.2 | 1.0 | 20 | 3 |
| Serine (g) | 2.2 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Sodium (mg) | 13.4 | 14.2 | 11.9 | 2,325.5 | 0.5 | 4.4 | 3.5 | 126.8 | 0.1 | 4.3 | 4.0 | 47.0 | 2,556 | 365 |
| Starch | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Stigmasterol (mg) | 7.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 1 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Sugar | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 4.7 | 0.0 | 2.0 | 0.1 | 0.1 | 0.6 | 1.3 | 9 | 1 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Threonine (g) | 1.7 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Tocopherol, alpha | n/a | 0.0 | 0.0 | 0.0 | 3.9 | 0.0 | 0.1 | 0.7 | 0.0 | 0.1 | 0.1 | 0.4 | 5 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.7 | 1 | 0 |
| Total Fat (g) | 4.2 | 0.0 | 0.9 | 0.0 | 27.0 | 0.1 | 0.5 | 0.1 | 0.0 | 0.1 | 0.0 | 0.3 | 33 | 5 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 1.3 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Valine (g) | 2.4 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Vitamin A, IU (IU) | 111.4 | 0.0 | 6.3 | 0.0 | 0.0 | 2.2 | 26.7 | 244.8 | 0.3 | 640.2 | 249.3 | 12,440.4 | 13,722 | 1,960 |
| Vitamin A, RAE (mcg) | 5.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 12.2 | 0.0 | 32.0 | 12.5 | 621.6 | 685 | 98 |
| 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 | 0 | 0 |
| Vitamin B-6 (mg) | 0.8 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Vitamin C (mg) | 3.3 | 0.0 | 0.0 | 0.0 | 0.0 | 8.1 | 0.2 | 3.5 | 2.0 | 10.1 | 4.7 | 15.5 | 47 | 7 |
| 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 | 0 | 0 |
| Water (g) | 22.6 | 473.5 | 6.3 | 0.0 | 0.0 | 98.0 | 0.2 | 11.8 | 4.7 | 6.7 | 22.5 | 159.6 | 806 | 115 |
| Zinc (mg) | 7.5 | 0.0 | 1.4 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.3 | 10 | 1 |
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