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.
|
2 teaspoons (9g) olive oil |
1 (110g) brown onions |
3 (183g) carrots |
1 (119g) red peppers |
1 teaspoon (1g) dried oregano |
2 (6g) garlic cloves |
1 teaspoon (2g) red pepper flakes |
400 g (396g) diced tomatoes |
1/2 cup (120g) beef broth |
1/3 cup (14g) fresh basil |
100 g (100g) spinach |
400 g (400g) borlotti beans |
2 cups (492g) skim milk |
3/4 cup (92g) polenta |
1 teaspoon (2g) lemon zest |
1/4 cup (25g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | 1.6 | 0.7 | 0.6 | n/a | 0.3 | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.2 | 2.3 | 0.7 | 0.4 | n/a | 0.4 | 4 | 1 |
| Ash (g) | 0.0 | 0.4 | 1.8 | 0.6 | 0.1 | 0.1 | 0.1 | 2.0 | 1.3 | 0.2 | 1.7 | 4.4 | 4.3 | 1.0 | 0.0 | 2.0 | 20 | 5 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.3 | 0.3 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.0 | 0.2 | 4.5 | 1.5 | 0.5 | n/a | 0.7 | 9 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.1 | 25.3 | 60.4 | 8.3 | 16.0 | 10.9 | 2.7 | 39.6 | 7.2 | 25.5 | 99.0 | 200.0 | 703.6 | 5.5 | 2.7 | 277.3 | 1,484 | 371 |
| Calories | 79.6 | 44.0 | 75.0 | 36.9 | 2.7 | 8.9 | 5.7 | 71.3 | 8.4 | 3.3 | 23.0 | 544.0 | 201.7 | 331.2 | 0.9 | 107.8 | 1,544 | 386 |
| Calories (kj) | 332.9 | 182.6 | 316.6 | 153.5 | 11.1 | 37.4 | 24.0 | 293.0 | 34.8 | 13.5 | 97.0 | 2,276.1 | 836.4 | 1,386.2 | 3.9 | 451.3 | 6,450 | 1,613 |
| Carbohydrates (g) | 0.0 | 10.3 | 17.5 | 7.2 | 0.7 | 2.0 | 1.0 | 15.4 | 0.0 | 0.4 | 3.6 | 97.8 | 27.4 | 70.4 | 0.3 | 1.0 | 255 | 64 |
| 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 | 9.8 | 0.0 | 0.0 | 22.0 | 32 | 8 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.9 | 0.1 | 0.2 | 0.0 | 0.1 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.2 | 0.1 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 5.1 | 2.5 | 0.4 | 0.1 | 0.5 | 4.8 | 0.0 | 0.2 | 2.2 | 40.0 | 0.0 | 6.7 | 0.2 | 0.0 | 65 | 16 |
| Folate (mcg) | 0.0 | 20.9 | 34.8 | 54.7 | 2.4 | 0.2 | 1.9 | 59.4 | 2.4 | 9.8 | 194.0 | 828.0 | 29.5 | 22.9 | 0.3 | 2.5 | 1,264 | 316 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 34.8 | 54.7 | 2.4 | 0.2 | 1.9 | 59.4 | 2.4 | 9.8 | 194.0 | 828.0 | 29.5 | 22.9 | 0.3 | 2.5 | 1,264 | 316 |
| Folate, food (mcg) | 0.0 | 20.9 | 34.8 | 54.7 | 2.4 | 0.2 | 1.9 | 59.4 | 2.4 | 9.8 | 194.0 | 828.0 | 29.5 | 22.9 | 0.3 | 2.5 | 1,264 | 316 |
| 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 | 0.0 | 0 | 0 |
| Fructose | n/a | 1.4 | 1.0 | 2.7 | 0.0 | n/a | n/a | 5.4 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.0 | 11 | 3 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | 1.1 | 2.3 | 0.0 | n/a | n/a | 5.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 11 | 3 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.7 | 0.3 | 0.0 | 0.0 | n/a | 1.7 | n/a | 0.0 | 0.3 | 5.7 | 4.1 | 1.4 | n/a | 2.2 | 17 | 4 |
| Glycine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | 1.5 | 0.4 | 0.3 | n/a | 0.2 | 3 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | 1.0 | 0.5 | 0.2 | n/a | 0.3 | 2 | 1 |
| Hydroxyproline | n/a | 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 |
| Iron (mg) | 0.1 | 0.2 | 0.5 | 0.5 | 0.4 | 0.1 | 0.1 | 1.1 | 0.2 | 0.5 | 2.7 | 8.4 | 0.3 | 3.2 | 0.0 | 0.2 | 18 | 5 |
| Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | 1.6 | 1.2 | 0.3 | n/a | 0.5 | 4 | 1 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.2 | 3.0 | 1.9 | 0.9 | n/a | 0.9 | 7 | 2 |
| Lysine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.2 | 2.6 | 1.5 | 0.2 | n/a | 0.7 | 6 | 1 |
| Magnesium (mg) | 0.0 | 11.0 | 22.0 | 14.3 | 2.7 | 1.5 | 2.7 | 43.6 | 2.4 | 9.2 | 79.0 | 200.0 | 78.7 | 116.2 | 0.3 | 9.5 | 593 | 148 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.2 | 0.9 | 1.5 | 0.0 | 0.5 | n/a | 0.0 | 4 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.6 | 0.5 | 0.2 | n/a | 0.3 | 2 | 0 |
| Monounsaturated Fat (g) | 6.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.3 | 0.9 | 0.0 | 2.1 | 10 | 3 |
| Niacin (mg) | 0.0 | 0.1 | 1.8 | 1.2 | 0.0 | 0.0 | 0.2 | 2.4 | 0.9 | 0.1 | 0.7 | 2.1 | 0.5 | 3.3 | 0.0 | 0.0 | 13 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.5 | 0.4 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 1.0 | 1.8 | 0.4 | 0.0 | 0.1 | 5 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | 2.0 | 0.9 | 0.4 | n/a | 0.5 | 4 | 1 |
| Phosphorus (mg) | 0.0 | 31.9 | 64.1 | 30.9 | 1.5 | 9.2 | 5.3 | 95.0 | 15.6 | 8.1 | 49.0 | 540.0 | 551.0 | 220.5 | 0.2 | 182.3 | 1,805 | 451 |
| Phytosterols (mg) | 19.9 | 16.5 | n/a | n/a | 2.0 | n/a | 1.5 | 27.7 | n/a | n/a | 9.0 | n/a | n/a | n/a | 0.7 | n/a | 77 | 19 |
| Polyunsaturated Fat (g) | 0.9 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | 0.1 | 0.2 | 0.8 | 0.0 | 1.5 | 0.0 | 0.3 | 5 | 1 |
| Potassium (mg) | 0.1 | 160.6 | 585.6 | 251.1 | 12.6 | 24.1 | 36.3 | 938.5 | 64.8 | 42.5 | 558.0 | 1,548.1 | 895.4 | 262.6 | 3.2 | 31.3 | 5,415 | 1,354 |
| Proline (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | 1.6 | 1.9 | 0.6 | n/a | 1.2 | 6 | 1 |
| Protein (g) | 0.0 | 1.2 | 1.7 | 1.2 | 0.1 | 0.4 | 0.2 | 3.5 | 1.4 | 0.5 | 2.9 | 37.4 | 19.5 | 7.4 | 0.0 | 9.6 | 87 | 22 |
| 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 | 300.1 | 0.0 | 0.0 | 55.8 | 356 | 89 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.3 | 1.0 | 0.2 | 0.0 | 0.1 | 2 | 1 |
| Saturated Fat (g) | 1.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.5 | 0.8 | 0.5 | 0.0 | 4.3 | 8 | 2 |
| Selenium (mcg) | 0.0 | 0.6 | 0.2 | 0.1 | 0.0 | 0.9 | 0.2 | 0.0 | 0.8 | 0.0 | 1.0 | 5.2 | 11.8 | 14.2 | 0.0 | 4.4 | 39 | 10 |
| Serine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | 2.0 | 1.1 | 0.4 | n/a | 0.6 | 4 | 1 |
| Sodium (mg) | 0.2 | 4.4 | 126.3 | 4.8 | 0.3 | 1.0 | 0.5 | 19.8 | 446.4 | 0.6 | 79.0 | 948.0 | 290.3 | 32.0 | 0.1 | 382.3 | 2,336 | 584 |
| Starch | n/a | 0.0 | 2.6 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Sucrose | n/a | 1.1 | 6.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 8 | 2 |
| Sugar (g) | 0.0 | 4.7 | 8.7 | 5.0 | 0.0 | 0.1 | 0.2 | 10.4 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.6 | 0.1 | 0.2 | 30 | 8 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.8 | 0.2 | 0.4 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | 1.6 | 0.9 | 0.3 | n/a | 0.4 | 4 | 1 |
| Tocopherol, alpha (mg) | 1.3 | 0.0 | 1.2 | 1.9 | 0.2 | 0.0 | 0.5 | 2.1 | 0.0 | 0.1 | 2.0 | n/a | n/a | 0.4 | 0.0 | 0.1 | 10 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | n/a | 0.5 | n/a | 0.0 | 0.2 | n/a | n/a | 1.7 | n/a | n/a | 3 | 1 |
| Total Fat (g) | 9.0 | 0.1 | 0.4 | 0.4 | 0.0 | 0.0 | 0.3 | 0.8 | 0.3 | 0.1 | 0.4 | 1.8 | 1.2 | 3.3 | 0.0 | 7.2 | 25 | 6 |
| Trans-monoenoic Fat | n/a | 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 |
| TransFatty acids | n/a | n/a | 0.0 | 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 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.3 | 0.1 | n/a | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | 1.1 | 0.9 | 0.3 | n/a | 0.6 | 3 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.2 | 2.0 | 1.3 | 0.4 | n/a | 0.6 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 30,572.0 | 3,725.9 | 17.0 | 0.5 | 749.0 | 3,298.7 | 0.0 | 759.7 | 9,377.0 | 0.0 | 998.8 | 195.8 | 1.0 | 216.3 | 49,914 | 12,478 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 1,528.1 | 186.8 | 0.9 | 0.0 | 37.5 | 166.3 | 0.0 | 38.0 | 469.0 | 0.0 | 300.1 | 10.1 | 0.1 | 57.3 | 2,794 | 699 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 0.6 | 3 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.3 | 0.3 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | 0.3 | 0.2 | 0.3 | 0.0 | 0.0 | 2 | 1 |
| Vitamin C (mg) | 0.0 | 8.1 | 10.8 | 152.0 | 0.0 | 1.9 | 1.4 | 54.3 | 0.0 | 2.6 | 28.1 | 0.0 | 5.4 | 0.0 | 2.6 | 0.0 | 267 | 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 | 196.8 | 0.0 | 0.0 | 5.3 | 202 | 51 |
| Water (g) | 0.0 | 98.0 | 161.6 | 109.7 | 0.1 | 3.5 | 0.1 | 374.3 | 117.1 | 13.3 | 91.4 | 258.6 | 439.7 | 9.4 | 1.6 | 5.2 | 1,684 | 421 |
| Zinc (mg) | 0.0 | 0.2 | 0.4 | 0.3 | 0.0 | 0.1 | 0.0 | 0.7 | 0.0 | 0.1 | 0.5 | 4.6 | 2.2 | 1.7 | 0.0 | 1.0 | 12 | 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.