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Nutritional Facts: Middle Eastern Rice and Lentils

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.

  3/4 cup (120g)
onions
1 tablespoon (14g)
vegetable oil
3 1/2 cups (854g)
chicken broth
3/4 cup (139g)
white rice
1/2 cup (96g)
dried lentils
1 cup (156g)
baking potatoes
3/4 cup (96g)
carrots
1/2 cup (73g)
raisins
3/4 teaspoon (2g)
ground black pepper
1/2 teaspoon (1g)
ground cinnamon
1/2 teaspoon (1g)
ground cumin
1/8 teaspoon (0g)
ground cloves
1 cup (149g)
red bell peppers
3/4 cup (201g)
frozen green peas
Total 1 serving
Alanine (g) 0.0 0.0 n/a 0.5 1.0 0.1 0.1 0.1 0.0 0.0 n/a n/a 0.0 0.5 2 1
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.1 0.0 n/a 0.8 1.9 0.1 0.1 0.3 0.0 0.0 n/a n/a 0.1 0.8 4 1
Ash (g) 0.4 0.0 8.7 0.7 2.6 1.4 0.9 1.3 0.1 0.0 0.1 0.0 0.7 1.6 19 5
Aspartic acid (g) 0.1 0.0 n/a 0.9 2.7 0.7 0.2 0.1 0.0 0.0 n/a n/a 0.4 1.0 6 2
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 27.6 0.0 34.2 15.3 53.8 7.8 31.7 36.3 7.6 13.1 9.8 1.8 10.4 44.2 293 73
Calories 48.0 120.2 136.6 513.4 338.9 135.7 39.4 216.8 4.3 3.2 3.9 0.9 46.2 154.8 1,762 441
Calories (kj) 199.2 503.1 572.2 2,147.9 1,417.9 569.4 166.1 907.7 18.1 13.5 16.5 3.7 192.2 647.2 7,375 1,844
Carbohydrates (g) 11.2 0.0 3.2 113.3 57.7 31.4 9.2 57.4 1.1 1.1 0.5 0.2 9.0 27.4 323 81
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 0.0 0 0
Copper (mg) 0.0 0.0 0.4 0.2 0.5 0.3 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.2 2 1
Cystine (g) 0.0 0.0 n/a 0.2 0.3 0.0 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.1 1 0
Dietary Fiber (g) 2.0 0.0 0.0 3.9 29.3 2.8 2.7 2.7 0.4 0.7 0.1 0.1 3.1 9.0 57 14
Folate (mcg) 22.8 0.0 17.1 9.7 459.8 15.6 18.2 3.6 0.3 0.1 0.1 0.3 68.5 106.5 723 181
Folate, DFE (mcg) 22.8 0.0 17.1 9.7 459.8 15.6 18.2 3.6 0.3 0.1 0.1 0.3 68.5 106.5 723 181
Folate, food (mcg) 22.8 0.0 17.1 9.7 459.8 15.6 18.2 3.6 0.3 0.1 0.1 0.3 68.5 106.5 723 181
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 0.0 0 0
Fructose (g) 1.5 n/a n/a n/a 0.3 0.5 0.5 21.5 0.0 0.0 n/a 0.0 3.4 0.5 28 7
Galactose (g) 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Glucose (dextrose) (g) 2.4 n/a n/a n/a 0.0 0.6 0.6 20.1 0.0 0.0 n/a 0.0 2.9 0.2 27 7
Glutamic acid (g) 0.3 0.0 n/a 1.8 3.8 0.5 0.4 0.1 0.0 0.0 n/a n/a 0.3 1.4 9 2
Glycine (g) 0.0 0.0 n/a 0.4 1.0 0.1 0.0 0.1 0.0 0.0 n/a n/a 0.0 0.4 2 1
Histidine (g) 0.0 0.0 n/a 0.2 0.7 0.1 0.0 0.1 0.0 0.0 n/a n/a 0.0 0.2 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 0.3 0.0 1.8 2.2 7.2 0.5 0.3 1.4 0.2 0.1 0.7 0.0 0.6 3.1 18 5
Isoleucine (g) 0.0 0.0 n/a 0.4 1.1 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.4 2 1
Lactose (g) 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Leucine (g) 0.0 0.0 n/a 0.8 1.8 0.2 0.1 0.1 0.0 0.0 n/a n/a 0.1 0.6 4 1
Lysine (g) 0.0 0.0 n/a 0.3 1.7 0.2 0.1 0.1 0.0 0.0 n/a n/a 0.1 0.6 3 1
Magnesium (mg) 12.0 0.0 8.5 31.9 117.1 34.3 11.5 23.2 2.9 0.8 3.8 0.7 17.9 52.3 317 79
Maltose (g) 0.0 n/a n/a n/a 0.3 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.2 0 0
Manganese (mg) 0.2 n/a 0.9 1.4 1.3 0.2 0.1 0.2 0.2 0.2 0.0 0.1 0.2 0.7 6 1
Methionine (g) 0.0 0.0 n/a 0.2 0.2 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.2 1 0
Monounsaturated Fat (g) 0.0 3.8 2.0 0.3 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.1 7 2
Niacin (mg) 0.1 0.0 11.7 3.0 2.5 2.2 0.9 0.6 0.0 0.0 0.0 0.0 1.5 3.5 26 7
Pantothenic acid (mg) 0.1 0.0 0.2 1.1 2.1 0.8 0.3 0.1 0.0 0.0 n/a n/a 0.5 1.1 6 2
Phenylalanine (g) 0.0 0.0 n/a 0.5 1.2 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.1 0.4 2 1
Phosphorus (mg) 34.8 0.0 256.2 98.5 433.0 68.6 33.6 73.2 2.7 0.8 5.2 0.3 38.7 164.8 1,211 303
Phytosterols (mg) 18.0 131.6 n/a n/a n/a n/a n/a n/a 1.6 0.3 0.7 0.7 n/a n/a 153 38
Polyunsaturated Fat (g) 0.0 7.4 0.9 0.3 0.5 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.4 10 2
Potassium (mg) 175.2 0.0 734.4 106.8 916.8 591.2 307.2 543.0 22.9 5.6 18.8 3.0 314.4 307.5 4,047 1,012
Proline (g) 0.0 0.0 n/a 0.4 1.0 0.1 0.1 0.2 0.0 0.0 n/a n/a 0.0 0.3 2 1
Protein (g) 1.3 0.0 17.3 9.4 24.8 2.9 0.9 2.2 0.2 0.1 0.2 0.0 1.5 10.5 71 18
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 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.2 0.1 0.2 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.1 0.2 1 0
Saturated Fat (g) 0.1 1.8 1.4 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 4 1
Selenium (mcg) 0.6 0.0 0.0 21.0 8.0 0.5 0.1 0.4 0.1 0.0 0.1 0.0 0.1 3.8 35 9
Serine (g) 0.0 0.0 n/a 0.5 1.1 0.1 0.1 0.1 0.0 0.0 n/a n/a 0.1 0.3 2 1
Sodium (mg) 4.8 0.0 2,613.2 9.7 5.8 6.2 66.2 8.0 0.3 0.1 1.8 0.7 6.0 217.1 2,940 735
Starch (g) 0.0 n/a n/a n/a n/a n/a 1.4 2.0 n/a n/a n/a n/a 0.0 8.4 12 3
Sucrose (g) 1.2 n/a n/a n/a 1.4 0.3 3.4 0.3 0.0 0.0 n/a 0.0 0.0 9.2 16 4
Sugar (g) 5.1 0.0 2.5 n/a 1.9 1.4 4.6 42.9 0.0 0.0 0.0 0.0 6.3 10.1 75 19
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.0 0.0 0.2 0.8 0.2 0.1 0.1 0.0 0.0 0.0 0.0 0.1 0.5 2 1
Threonine (g) 0.0 0.0 n/a 0.3 0.9 0.1 0.2 0.1 0.0 0.0 n/a n/a 0.1 0.4 2 1
Tocopherol, alpha (mg) 0.0 1.9 0.2 n/a 0.5 0.0 0.6 0.1 0.0 0.0 0.0 0.0 2.4 0.0 6 1
Tocopherol, beta (mg) 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a n/a 4.1 n/a 0.0 0.0 0.1 0.1 n/a n/a 0.2 1.5 6 2
Total Fat (g) 0.1 13.6 4.9 0.8 1.0 0.2 0.2 0.3 0.1 0.0 0.2 0.1 0.4 0.8 23 6
Trans-monoenoic Fat n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 n/a 0.1 0.2 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 1 0
Tyrosine (g) 0.0 0.0 n/a 0.3 0.7 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.2 1 0
Valine (g) 0.0 0.0 n/a 0.6 1.2 0.2 0.1 0.1 0.0 0.0 n/a n/a 0.0 0.5 3 1
Vitamin A, IU (IU) 2.4 0.0 0.0 0.0 37.4 4.7 16,037.8 0.0 9.4 3.9 13.3 1.5 4,665.2 4,136.6 24,912 6,228
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 1.9 0.0 801.6 0.0 0.5 0.2 0.7 0.1 233.9 207.0 1,246 311
Vitamin B-12 (mcg) 0.0 0.0 0.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin B-6 (mg) 0.1 0.0 0.1 0.1 0.5 0.5 0.1 0.1 0.0 0.0 0.0 0.0 0.4 0.2 2 1
Vitamin C (mg) 8.9 0.0 0.0 0.0 4.2 20.3 5.7 1.7 0.0 0.0 0.1 0.2 190.3 36.2 268 67
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 0.0 0 0
Water (g) 106.9 0.0 819.4 14.5 10.0 120.1 84.8 11.2 0.2 0.1 0.1 0.0 137.4 160.8 1,465 366
Zinc (mg) 0.2 0.0 0.9 1.7 4.6 0.5 0.2 0.2 0.0 0.0 0.1 0.0 0.4 1.6 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.

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