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 (0g) wheat berries |
6 slices (168g) whole grain bread |
1 tablespoon (14g) extra virgin olive oil |
1 teaspoon (2g) fresh oregano |
1 teaspoon (2g) fresh tarragon |
1/4 teaspoon (2g) salt |
3 ounces (0g) manchego cheese |
15 ounces (425g) chickpeas |
1 cup (180g) tomatoes |
1 cup (151g) seedless grapes |
1/2 cup (52g) cucumbers |
1/4 cup (37g) yellow bell peppers |
1/4 cup (54g) extra virgin olive oil |
2 tablespoons (20g) red onions |
2 tablespoons (30g) red wine vinegar |
1 tablespoon (1g) fresh oregano |
2 teaspoons (4g) fresh tarragon |
1/2 teaspoon (3g) salt |
1 to taste (0g) cracked black pepper |
Total | 1 serving | |
| Alanine | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2 | 1 |
| Ash | n/a | 6.4 | 0.0 | 0.1 | 0.2 | 1.5 | n/a | 6.8 | 0.9 | 0.7 | 0.2 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.4 | 3.0 | n/a | 21 | 5 |
| Aspartic acid | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.5 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium | n/a | 179.8 | 0.1 | 28.7 | 20.5 | 0.4 | n/a | 136.1 | 18.0 | 15.1 | 8.3 | 4.1 | 0.5 | 4.6 | 1.8 | 16.0 | 41.0 | 0.7 | n/a | 476 | 119 |
| Calories | n/a | 415.0 | 119.3 | 4.8 | 5.3 | 0.0 | n/a | 506.1 | 32.4 | 104.2 | 7.8 | 10.1 | 477.4 | 8.0 | 5.7 | 2.7 | 10.6 | 0.0 | n/a | 1,709 | 427 |
| Calories (kj) | n/a | 1,737.1 | 499.4 | 19.9 | 22.2 | 0.0 | n/a | 2,113.6 | 133.2 | 434.9 | 33.8 | 41.7 | 1,997.5 | 33.2 | 23.5 | 11.1 | 44.5 | 0.0 | n/a | 7,146 | 1,786 |
| Carbohydrates | n/a | 69.4 | 0.0 | 1.2 | 0.9 | 0.0 | n/a | 96.2 | 7.0 | 27.3 | 1.9 | 2.4 | 0.0 | 1.9 | 0.1 | 0.7 | 1.8 | 0.0 | n/a | 211 | 53 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Cystine | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Dietary Fiber | n/a | 11.4 | 0.0 | 0.8 | 0.1 | 0.0 | n/a | 18.7 | 2.2 | 1.4 | 0.3 | 0.3 | 0.0 | 0.3 | 0.0 | 0.4 | 0.3 | 0.0 | n/a | 36 | 9 |
| Folate | n/a | 84.0 | 0.0 | 4.3 | 4.9 | 0.0 | n/a | 284.9 | 27.0 | 3.0 | 3.6 | 9.7 | 0.0 | 3.8 | n/a | 2.4 | 9.9 | 0.0 | n/a | 438 | 109 |
| Folate, DFE | n/a | 84.0 | 0.0 | 4.3 | 4.9 | 0.0 | n/a | 284.9 | 27.0 | 3.0 | 3.6 | 9.7 | 0.0 | 3.8 | n/a | 2.4 | 9.9 | 0.0 | n/a | 438 | 109 |
| Folate, food | n/a | 84.0 | 0.0 | 4.3 | 4.9 | 0.0 | n/a | 284.9 | 27.0 | 3.0 | 3.6 | 9.7 | 0.0 | 3.8 | n/a | 2.4 | 9.9 | 0.0 | n/a | 438 | 109 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2.5 | 12.3 | 0.5 | n/a | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 15 | 4 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2.3 | 10.9 | 0.4 | n/a | n/a | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 14 | 3 |
| Glutamic acid | n/a | 3.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 3.7 | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 8 | 2 |
| Glycine | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Histidine | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Hydroxyproline | 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 | n/a | n/a | n/a | 0 | 0 |
| Iron | n/a | 4.1 | 0.1 | 0.7 | 0.6 | 0.0 | n/a | 5.7 | 0.5 | 0.5 | 0.1 | 0.2 | 0.3 | 0.0 | 0.1 | 0.4 | 1.2 | 0.0 | n/a | 15 | 4 |
| Isoleucine | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2 | 1 |
| Lysine | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Magnesium | n/a | 137.8 | 0.0 | 4.9 | 6.2 | 0.0 | n/a | 123.3 | 19.8 | 10.6 | 6.8 | 4.5 | 0.0 | 2.0 | 1.2 | 2.7 | 12.5 | 0.0 | n/a | 332 | 83 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 3.6 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 2.6 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 7 | 2 |
| Methionine | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Monounsaturated Fat | n/a | 2.7 | 9.8 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.1 | 0.0 | 0.0 | n/a | 39.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 53 | 13 |
| Niacin | n/a | 7.9 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.6 | 1.1 | 0.3 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | 11 | 3 |
| Pantothenic acid | n/a | 1.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.3 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
| Phenylalanine | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Phosphorus | n/a | 339.4 | 0.0 | 2.7 | 5.6 | 0.0 | n/a | 382.8 | 43.2 | 30.2 | 12.5 | 8.9 | 0.0 | 5.8 | 2.4 | 1.5 | 11.3 | 0.0 | n/a | 846 | 212 |
| Phytosterols | n/a | n/a | 29.8 | 3.7 | 1.5 | 0.0 | n/a | n/a | 12.6 | 6.0 | 7.3 | n/a | 119.3 | 3.0 | n/a | 2.0 | 2.9 | 0.0 | n/a | 188 | 47 |
| Polyunsaturated Fat | n/a | 1.0 | 1.4 | 0.0 | 0.1 | 0.0 | n/a | 2.2 | 0.1 | 0.1 | 0.0 | n/a | 5.7 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 11 | 3 |
| Potassium | n/a | 416.6 | 0.1 | 22.7 | 54.4 | 0.1 | n/a | 731.5 | 426.6 | 288.4 | 76.4 | 79.0 | 0.5 | 29.2 | 11.6 | 12.6 | 108.7 | 0.2 | n/a | 2,259 | 565 |
| Proline | n/a | 1.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2 | 1 |
| Protein | n/a | 21.8 | 0.0 | 0.2 | 0.4 | 0.0 | n/a | 21.1 | 1.6 | 1.1 | 0.3 | 0.4 | 0.0 | 0.2 | 0.0 | 0.1 | 0.8 | 0.0 | n/a | 48 | 12 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Saturated Fat | n/a | 1.3 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 7.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 11 | 3 |
| Selenium | n/a | 67.7 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 11.9 | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | n/a | 80 | 20 |
| Serine | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Sodium | n/a | 793.0 | 0.3 | 0.5 | 1.1 | 581.4 | n/a | 1,271.6 | 9.0 | 3.0 | 1.0 | 0.7 | 1.1 | 0.8 | 2.4 | 0.3 | 2.2 | 1,162.7 | n/a | 3,831 | 958 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sugar | n/a | 9.4 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 4.7 | 23.4 | 0.9 | n/a | 0.0 | 0.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | 39 | 10 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Threonine | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Tocopherol, alpha | n/a | 0.9 | 1.9 | 0.3 | n/a | 0.0 | n/a | n/a | 1.0 | 0.3 | 0.0 | n/a | 7.7 | 0.0 | n/a | 0.2 | n/a | 0.0 | n/a | 12 | 3 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.1 | 0.4 | n/a | n/a | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 2 | 0 |
| Total Fat | n/a | 5.6 | 13.5 | 0.1 | 0.1 | 0.0 | n/a | 4.8 | 0.4 | 0.2 | 0.1 | 0.1 | 54.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 79 | 20 |
| Trans-monoenoic Fat | 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 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tyrosine | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Valine | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Vitamin A, IU | n/a | 5.0 | 0.0 | 30.6 | 75.6 | 0.0 | n/a | 89.3 | 1,499.4 | 99.7 | 54.6 | 74.5 | 0.0 | 0.4 | 0.0 | 17.0 | 151.2 | 0.0 | n/a | 2,097 | 524 |
| Vitamin A, RAE | n/a | 0.0 | 0.0 | 1.5 | 3.8 | 0.0 | n/a | 4.3 | 75.6 | 4.5 | 2.6 | 3.7 | 0.0 | 0.0 | 0.0 | 0.9 | 7.6 | 0.0 | n/a | 104 | 26 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 3 | 1 |
| Vitamin C | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | 16.2 | 24.7 | 16.3 | 1.5 | 68.4 | 0.0 | 1.5 | 0.1 | 0.0 | 1.8 | 0.0 | n/a | 131 | 33 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water | n/a | 64.8 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 296.4 | 170.1 | 121.6 | 49.5 | 34.3 | 0.0 | 17.8 | 28.2 | 0.1 | 0.3 | 0.0 | n/a | 783 | 196 |
| Zinc | n/a | 3.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 4.5 | 0.3 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 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.