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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1/2 cup (70g) bulgur |
2/3 cup (158g) boiling water |
2 teaspoons (9g) olive oil |
2 tablespoons (14g) walnuts |
2 teaspoons (4g) ground cumin |
15 ounces (425g) chickpeas |
2 tablespoons (15g) all-purpose flour |
1 large (33g) egg whites |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) red peppers |
10 ounces (284g) frozen chopped spinach |
3/4 cup (96g) carrots |
1/4 cup (25g) green onions |
6 ounces (171g) hamburger buns |
4 large (112g) romaine lettuce leaves |
4 slices (80g) tomatoes |
20 (6,020g) cucumbers |
4 (440g) onions |
Total | 1 serving | |
| Alanine (g) | 0.3 | n/a | 0.0 | 0.1 | n/a | 0.9 | 0.0 | 0.2 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | 1.4 | 0.1 | 4 | 1 |
| Alcohol (g) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.4 | n/a | 0.0 | 0.3 | n/a | 2.0 | 0.1 | 0.2 | 0.0 | 0.0 | 1.4 | 0.1 | 0.0 | 0.6 | 0.1 | 0.0 | 2.6 | 0.5 | 8 | 2 |
| Ash (g) | 1.1 | 0.2 | 0.0 | 0.3 | 0.3 | 6.8 | 0.1 | 0.2 | 3.0 | 0.0 | 4.1 | 0.9 | 0.2 | 3.5 | 0.6 | 0.4 | 22.9 | 1.5 | 46 | 12 |
| Aspartic acid (g) | 0.4 | n/a | 0.0 | 0.3 | n/a | 2.5 | 0.1 | 0.4 | 0.0 | 0.0 | 1.2 | 0.2 | 0.0 | 0.7 | 0.2 | 0.1 | 2.5 | 0.4 | 9 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | 9.2 | 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 | 9 | 2 |
| Caffeine (mg) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 24.5 | 4.7 | 0.1 | 14.1 | 39.1 | 136.1 | 2.2 | 2.3 | 0.7 | 0.1 | 366.4 | 31.7 | 18.0 | 236.6 | 37.0 | 8.0 | 963.2 | 101.2 | 1,986 | 496 |
| Calories | 239.4 | 0.0 | 79.6 | 94.2 | 15.8 | 506.1 | 54.6 | 17.2 | 0.0 | 0.2 | 82.4 | 39.4 | 8.0 | 478.3 | 19.0 | 14.4 | 903.0 | 176.0 | 2,727 | 682 |
| Calories (kj) | 1,001.7 | 0.0 | 332.9 | 394.3 | 65.8 | 2,113.6 | 228.4 | 71.3 | 0.0 | 1.0 | 340.8 | 166.1 | 33.8 | 2,000.6 | 80.6 | 59.2 | 3,913.0 | 730.4 | 11,534 | 2,883 |
| Campesterol | n/a | n/a | n/a | 1.0 | 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 | 1 | 0 |
| Carbohydrates (g) | 53.1 | 0.0 | 0.0 | 2.0 | 1.9 | 96.2 | 11.4 | 0.2 | 0.0 | 0.0 | 12.0 | 9.2 | 1.8 | 84.8 | 3.7 | 3.1 | 218.5 | 41.1 | 539 | 135 |
| 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 2.5 | 0.2 | 5 | 1 |
| Cystine (g) | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 12.8 | 0.0 | 0.0 | 1.0 | 0.4 | 18.7 | 0.4 | 0.0 | 0.0 | 0.0 | 8.2 | 2.7 | 0.7 | 3.6 | 2.4 | 1.0 | 30.1 | 7.5 | 89 | 22 |
| Folate (mcg) | 18.9 | 0.0 | 0.0 | 14.1 | 0.4 | 284.9 | 3.9 | 1.3 | 0.0 | 0.4 | 411.8 | 18.2 | 16.0 | 190.3 | 152.3 | 12.0 | 421.4 | 83.6 | 1,630 | 407 |
| Folate, DFE (mcg) | 18.9 | 0.0 | 0.0 | 14.1 | 0.4 | 284.9 | 3.9 | 1.3 | 0.0 | 0.4 | 411.8 | 18.2 | 16.0 | 291.4 | 152.3 | 12.0 | 421.4 | 83.6 | 1,731 | 433 |
| Folate, food (mcg) | 18.9 | 0.0 | 0.0 | 14.1 | 0.4 | 284.9 | 3.9 | 1.3 | 0.0 | 0.4 | 411.8 | 18.2 | 16.0 | 46.3 | 152.3 | 12.0 | 421.4 | 83.6 | 1,486 | 371 |
| 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 | 144.0 | 0.0 | 0.0 | 0.0 | 0.0 | 144 | 36 |
| Fructose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.5 | n/a | 3.9 | 0.9 | 1.1 | 52.4 | 5.7 | 65 | 16 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.7 | 0.6 | n/a | 4.5 | 0.4 | 1.0 | 45.8 | 8.7 | 62 | 15 |
| Glutamic acid (g) | 2.7 | n/a | 0.0 | 0.4 | n/a | 3.7 | 0.5 | 0.5 | 0.0 | 0.0 | 1.4 | 0.4 | 0.1 | 4.8 | 0.2 | 0.3 | 11.8 | 1.1 | 28 | 7 |
| Glycine (g) | 0.3 | n/a | 0.0 | 0.1 | n/a | 0.9 | 0.1 | 0.1 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 1.4 | 0.1 | 4 | 1 |
| Histidine (g) | 0.2 | n/a | 0.0 | 0.1 | n/a | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.6 | 0.1 | 2 | 1 |
| Iron (mg) | 1.7 | 0.0 | 0.1 | 0.4 | 2.8 | 5.7 | 0.2 | 0.0 | 0.0 | 0.0 | 5.4 | 0.3 | 0.4 | 5.7 | 1.1 | 0.2 | 16.9 | 0.9 | 42 | 10 |
| Isoleucine (g) | 0.3 | n/a | 0.0 | 0.1 | n/a | 0.9 | 0.1 | 0.2 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.6 | 0.1 | 0.0 | 1.3 | 0.1 | 4 | 1 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.6 | n/a | 0.0 | 0.2 | n/a | 1.5 | 0.1 | 0.3 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 1.1 | 0.1 | 0.0 | 1.7 | 0.1 | 6 | 2 |
| Lysine (g) | 0.2 | n/a | 0.0 | 0.1 | n/a | 1.4 | 0.0 | 0.3 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | 1.7 | 0.2 | 5 | 1 |
| Magnesium (mg) | 114.8 | 1.6 | 0.0 | 22.8 | 15.4 | 123.3 | 3.3 | 3.6 | 0.0 | 0.1 | 213.0 | 11.5 | 5.0 | 36.0 | 15.7 | 8.8 | 782.6 | 44.0 | 1,401 | 350 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.9 | 0.0 | 0.0 | 0.6 | 0.0 | 3 | 1 |
| Manganese (mg) | 2.1 | 0.0 | 0.0 | 0.5 | 0.1 | 2.6 | 0.1 | 0.0 | 0.0 | 0.0 | 2.0 | 0.1 | 0.0 | 0.5 | 0.2 | 0.1 | 4.8 | 0.6 | 14 | 3 |
| Methionine (g) | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.4 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 6.6 | 1.3 | 0.6 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.3 | 0.1 | 12 | 3 |
| Niacin (mg) | 3.6 | 0.0 | 0.0 | 0.2 | 0.2 | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 1.4 | 0.9 | 0.1 | 7.1 | 0.4 | 0.5 | 5.9 | 0.5 | 22 | 5 |
| Pantothenic acid (mg) | 0.7 | 0.0 | 0.0 | 0.1 | n/a | 1.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | 0.6 | 0.2 | 0.1 | 15.6 | 0.5 | 20 | 5 |
| Phenylalanine (g) | 0.4 | n/a | 0.0 | 0.1 | n/a | 1.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.7 | 0.1 | 0.0 | 1.1 | 0.1 | 5 | 1 |
| Phosphorus (mg) | 210.0 | 0.0 | 0.0 | 49.8 | 21.0 | 382.8 | 16.2 | 5.0 | 0.0 | 0.2 | 139.2 | 33.6 | 9.3 | 106.3 | 33.6 | 19.2 | 1,444.8 | 127.6 | 2,598 | 650 |
| Phytosterols | n/a | n/a | 19.9 | 10.4 | 2.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 5.6 | 842.8 | 66.0 | 948 | 237 |
| Polyunsaturated Fat (g) | 0.4 | 0.0 | 0.9 | 6.8 | 0.1 | 2.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 3.4 | 0.2 | 0.1 | 1.9 | 0.1 | 16 | 4 |
| Potassium (mg) | 287.0 | 1.6 | 0.1 | 63.5 | 75.1 | 731.5 | 16.0 | 53.8 | 0.2 | 1.6 | 982.6 | 307.2 | 69.0 | 161.1 | 276.6 | 189.6 | 8,849.4 | 642.4 | 12,708 | 3,177 |
| Proline (g) | 0.9 | n/a | 0.0 | 0.1 | n/a | 0.9 | 0.2 | 0.1 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 1.6 | 0.1 | 0.0 | 0.9 | 0.1 | 5 | 1 |
| Protein (g) | 8.6 | 0.0 | 0.0 | 2.2 | 0.7 | 21.1 | 1.5 | 3.6 | 0.0 | 0.0 | 10.3 | 0.9 | 0.5 | 16.3 | 1.4 | 0.7 | 39.1 | 4.8 | 112 | 28 |
| 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | 2.0 | 0.1 | 4 | 1 |
| Saturated Fat (g) | 0.2 | 0.0 | 1.2 | 0.9 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 2.2 | 0.2 | 7 | 2 |
| Selenium (mcg) | 1.6 | 0.0 | 0.0 | 0.7 | 0.2 | 11.9 | 5.1 | 6.6 | 0.0 | 0.0 | 17.0 | 0.1 | 0.2 | 33.4 | 0.4 | 0.0 | 18.1 | 2.2 | 98 | 24 |
| Serine (g) | 0.4 | n/a | 0.0 | 0.1 | n/a | 1.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.7 | 0.1 | 0.0 | 1.2 | 0.1 | 5 | 1 |
| Sodium (mg) | 11.9 | 4.7 | 0.2 | 0.3 | 7.1 | 1,271.6 | 0.3 | 54.8 | 1,162.7 | 0.0 | 210.2 | 66.2 | 4.0 | 821.1 | 9.0 | 4.0 | 120.4 | 17.6 | 3,766 | 942 |
| Starch | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.4 | n/a | 69.9 | 0.0 | 0.0 | 50.0 | 0.0 | 121 | 30 |
| Stigmasterol | n/a | n/a | n/a | 0.1 | 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 | 0 |
| Sucrose | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.7 | 3.4 | n/a | 0.0 | 0.0 | 0.0 | 1.8 | 4.4 | 11 | 3 |
| Sugar (g) | 0.3 | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 1.8 | 4.6 | 0.6 | 10.7 | 1.3 | 2.1 | 100.5 | 18.7 | 141 | 35 |
| Theobromine (mg) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.7 | 0.1 | 0.0 | 1.6 | 0.2 | 3 | 1 |
| Threonine (g) | 0.2 | n/a | 0.0 | 0.1 | n/a | 0.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.2 | 0.0 | 0.5 | 0.0 | 0.0 | 1.1 | 0.1 | 4 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 1.3 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 8.2 | 0.6 | 0.1 | 0.1 | 0.1 | 0.4 | 1.8 | 0.1 | 13 | 3 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 1 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.1 | 3.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.4 | 0.0 | n/a | n/a | 0.4 | 0.1 | 1.8 | 0.0 | 6 | 1 |
| Total Fat (g) | 0.9 | 0.0 | 9.0 | 9.4 | 0.9 | 4.8 | 0.1 | 0.1 | 0.0 | 0.0 | 1.6 | 0.2 | 0.0 | 7.4 | 0.3 | 0.2 | 6.6 | 0.4 | 42 | 11 |
| TransFatty acids | 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 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.3 | n/a | 0.0 | 0.1 | n/a | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.7 | 0.1 | 3 | 1 |
| Valine (g) | 0.4 | n/a | 0.0 | 0.1 | n/a | 0.9 | 0.1 | 0.3 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.7 | 0.1 | 0.0 | 1.3 | 0.1 | 4 | 1 |
| Vitamin A, IU (IU) | 6.3 | 0.0 | 0.0 | 2.9 | 53.3 | 89.3 | 0.0 | 0.0 | 0.0 | 24.3 | 33,301.8 | 16,037.8 | 249.3 | 0.0 | 9,755.2 | 666.4 | 6,321.0 | 8.8 | 66,516 | 16,629 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.1 | 2.7 | 4.3 | 0.0 | 0.0 | 0.0 | 1.2 | 1,664.2 | 801.6 | 12.5 | 0.0 | 488.3 | 33.6 | 301.0 | 0.0 | 3,310 | 827 |
| 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 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 2.4 | 0.5 | 6 | 2 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 16.2 | 0.0 | 0.0 | 0.0 | 1.0 | 15.6 | 5.7 | 4.7 | 0.0 | 4.5 | 11.0 | 168.6 | 32.6 | 260 | 65 |
| 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 6.3 | 157.9 | 0.0 | 0.6 | 0.3 | 296.4 | 1.8 | 28.9 | 0.0 | 0.7 | 256.1 | 84.8 | 22.5 | 59.5 | 106.0 | 75.6 | 5,732.8 | 392.1 | 7,222 | 1,806 |
| Zinc (mg) | 1.4 | 0.0 | 0.0 | 0.4 | 0.2 | 4.5 | 0.1 | 0.0 | 0.0 | 0.0 | 1.6 | 0.2 | 0.1 | 1.1 | 0.3 | 0.1 | 12.0 | 0.7 | 23 | 6 |
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.