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 quart (948g) water |
2 large (100g) eggs |
3 quarts (2,844g) water |
12 ounces (340g) red potatoes |
8 ounces (227g) green beans |
12 (204g) grape tomatoes |
10 large (44g) black olives |
12 large (7,512g) romaine lettuce |
2 tablespoons (17g) capers |
6 1/2 ounces (185g) light chunk tuna in water |
2 tablespoons (27g) olive oil |
1/2 (29g) lemons |
2 teaspoons (14g) honey |
2 teaspoons (10g) mustard |
1 teaspoon (1g) fresh thyme leaves |
1 (3g) garlic cloves |
1/4 teaspoon (2g) salt |
1 to taste (0g) fresh ground black pepper |
Total | 1 serving | |
Alanine | n/a | 0.7 | n/a | 0.2 | 0.2 | 0.1 | 0.0 | 4.2 | n/a | 2.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 8 | 4 |
Alcohol (g) | 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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine | n/a | 0.8 | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 4.1 | n/a | 2.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 8 | 4 |
Ash (g) | 0.9 | 1.1 | 2.8 | 3.7 | 1.5 | 1.0 | 1.0 | 43.6 | 1.4 | 2.7 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 1.5 | n/a | 62 | 31 |
Aspartic acid | n/a | 1.3 | n/a | 1.5 | 0.6 | 0.3 | 0.0 | 10.4 | n/a | 4.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 19 | 10 |
Caffeine (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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 28.4 | 56.0 | 85.3 | 34.0 | 83.9 | 20.4 | 38.7 | 2,479.0 | 6.9 | 20.3 | 0.3 | 7.5 | 0.8 | 5.8 | 3.2 | 5.4 | 0.4 | n/a | 2,876 | 1,438 |
Calories | 0.0 | 143.0 | 0.0 | 238.2 | 70.3 | 36.7 | 50.6 | 1,277.0 | 4.0 | 214.1 | 238.7 | 8.4 | 42.1 | 6.7 | 0.8 | 4.5 | 0.0 | n/a | 2,335 | 1,168 |
Calories (kj) | 0.0 | 599.0 | 0.0 | 1,003.7 | 297.1 | 151.0 | 211.6 | 5,408.6 | 16.5 | 899.0 | 998.7 | 35.1 | 176.3 | 27.8 | 3.4 | 18.7 | 0.0 | n/a | 9,847 | 4,923 |
Carbohydrates (g) | 0.0 | 0.7 | 0.0 | 54.1 | 15.8 | 7.9 | 2.8 | 247.1 | 0.8 | 0.0 | 0.0 | 2.7 | 11.4 | 0.5 | 0.2 | 1.0 | 0.0 | n/a | 345 | 173 |
Cholesterol (mg) | 0.0 | 372.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 55.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 427 | 214 |
Copper (mg) | 0.1 | 0.1 | 0.3 | 0.5 | 0.2 | 0.1 | 0.1 | 3.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 3 |
Cystine | n/a | 0.3 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 1 |
Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 5.8 | 6.1 | 2.4 | 1.4 | 157.8 | 0.6 | 0.0 | 0.0 | 0.8 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | n/a | 175 | 88 |
Folate (mcg) | 0.0 | 47.0 | 0.0 | 61.2 | 74.8 | 30.6 | 0.0 | 10,216.3 | 4.0 | 7.4 | 0.0 | 3.2 | 0.3 | 0.7 | 0.4 | 0.1 | 0.0 | n/a | 10,446 | 5,223 |
Folate, DFE (mcg) | 0.0 | 47.0 | 0.0 | 61.2 | 74.8 | 30.6 | 0.0 | 10,216.3 | 4.0 | 7.4 | 0.0 | 3.2 | 0.3 | 0.7 | 0.4 | 0.1 | 0.0 | n/a | 10,446 | 5,223 |
Folate, food (mcg) | 0.0 | 47.0 | 0.0 | 61.2 | 74.8 | 30.6 | 0.0 | 10,216.3 | 4.0 | 7.4 | 0.0 | 3.2 | 0.3 | 0.7 | 0.4 | 0.1 | 0.0 | n/a | 10,446 | 5,223 |
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 | n/a | 0 | 0 |
Fructose | n/a | 0.0 | n/a | 1.1 | 3.2 | 2.8 | n/a | 60.1 | n/a | n/a | n/a | n/a | 5.7 | 0.0 | n/a | n/a | n/a | n/a | 73 | 36 |
Galactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.4 | n/a | 1.4 | 3.4 | 2.6 | n/a | 29.3 | n/a | n/a | n/a | n/a | 5.0 | 0.0 | n/a | n/a | n/a | n/a | 42 | 21 |
Glutamic acid | n/a | 1.7 | n/a | 1.1 | 0.4 | 0.9 | 0.0 | 13.4 | n/a | 7.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 25 | 12 |
Glycine | n/a | 0.4 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 3.7 | n/a | 2.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 7 | 3 |
Histidine | n/a | 0.3 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 1.6 | n/a | 1.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 4 | 2 |
Hydroxyproline | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.0 | 1.8 | 0.0 | 2.5 | 2.3 | 0.6 | 1.5 | 72.9 | 0.3 | 2.8 | 0.2 | 0.2 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 85 | 43 |
Isoleucine | n/a | 0.7 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 3.4 | n/a | 2.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 7 | 3 |
Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine | n/a | 1.1 | n/a | 0.3 | 0.3 | 0.1 | 0.0 | 5.7 | n/a | 3.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 11 | 6 |
Lysine | n/a | 0.9 | n/a | 0.3 | 0.2 | 0.1 | 0.0 | 4.8 | n/a | 4.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 11 | 5 |
Magnesium (mg) | 9.5 | 12.0 | 28.4 | 74.8 | 56.7 | 22.4 | 1.8 | 1,051.7 | 5.7 | 49.8 | 0.0 | 2.3 | 0.3 | 4.9 | 1.3 | 0.8 | 0.0 | n/a | 1,322 | 661 |
Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.2 | 0.0 | 11.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 13 | 7 |
Methionine | n/a | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 1.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 2 |
Monounsaturated Fat (g) | 0.0 | 3.7 | 0.0 | 0.0 | 0.0 | 0.1 | 3.5 | 0.9 | 0.0 | 0.3 | 19.7 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 28 | 14 |
Niacin (mg) | 0.0 | 0.1 | 0.0 | 3.9 | 1.7 | 1.2 | 0.0 | 23.5 | 0.1 | 24.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 55 | 28 |
Pantothenic acid (mg) | 0.0 | 1.5 | 0.0 | 0.9 | 0.5 | 0.2 | 0.0 | 10.7 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 14 | 7 |
Phenylalanine | n/a | 0.7 | n/a | 0.3 | 0.2 | 0.1 | 0.0 | 4.9 | n/a | 1.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 8 | 4 |
Phosphorus (mg) | 0.0 | 198.0 | 0.0 | 207.5 | 86.2 | 49.0 | 1.3 | 2,253.6 | 1.7 | 300.9 | 0.0 | 4.6 | 0.6 | 10.6 | 0.8 | 4.6 | 0.0 | n/a | 3,119 | 1,560 |
Phytosterols | n/a | n/a | n/a | 17.0 | n/a | 14.3 | n/a | n/a | 8.3 | n/a | 59.7 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 99 | 50 |
Polyunsaturated Fat (g) | 0.0 | 1.9 | 0.0 | 0.2 | 0.3 | 0.2 | 0.4 | 12.0 | 0.1 | 0.6 | 2.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 19 | 9 |
Potassium (mg) | 9.5 | 138.0 | 28.4 | 1,548.0 | 478.6 | 483.5 | 3.5 | 18,554.6 | 6.9 | 437.5 | 0.3 | 40.0 | 7.2 | 13.8 | 4.9 | 12.0 | 0.1 | n/a | 21,767 | 10,883 |
Proline | n/a | 0.5 | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 3.4 | n/a | 1.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 6 | 3 |
Protein (g) | 0.0 | 12.6 | 0.0 | 6.4 | 4.2 | 1.8 | 0.4 | 92.4 | 0.4 | 47.1 | 0.0 | 0.3 | 0.0 | 0.4 | 0.0 | 0.2 | 0.0 | n/a | 166 | 83 |
Retinol (mcg) | 0.0 | 160.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 31.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 191 | 96 |
Riboflavin (mg) | 0.0 | 0.5 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 5.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 3 |
Saturated Fat (g) | 0.0 | 3.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.6 | 2.9 | 0.0 | 0.4 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 11 | 6 |
Selenium (mcg) | 0.0 | 30.7 | 0.0 | 1.7 | 1.4 | 0.0 | 0.4 | 30.0 | 0.2 | 148.4 | 0.0 | 0.1 | 0.1 | 3.3 | n/a | 0.4 | 0.0 | n/a | 217 | 108 |
Serine | n/a | 1.0 | n/a | 0.2 | 0.2 | 0.1 | 0.0 | 3.8 | n/a | 1.9 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 7 | 4 |
Sodium (mg) | 28.4 | 142.0 | 85.3 | 61.2 | 13.6 | 10.2 | 323.4 | 601.0 | 509.8 | 623.9 | 0.5 | 0.6 | 0.6 | 113.5 | 0.1 | 0.5 | 581.4 | n/a | 3,096 | 1,548 |
Starch | n/a | n/a | n/a | 45.4 | 2.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 47 | 24 |
Sucrose | n/a | 0.0 | n/a | 1.0 | 0.8 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
Sugar (g) | 0.0 | 0.4 | 0.0 | 4.4 | 7.4 | 5.4 | 0.0 | 89.4 | 0.1 | 0.0 | 0.0 | 0.7 | 11.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | 119 | 60 |
Theobromine (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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.1 | 0.0 | 5.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 3 |
Threonine | n/a | 0.6 | n/a | 0.2 | 0.2 | 0.1 | 0.0 | 3.2 | n/a | 2.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 3 |
Tocopherol, alpha (mg) | 0.0 | 1.1 | 0.0 | 0.0 | 0.9 | 1.1 | 0.7 | 9.8 | 0.2 | 0.6 | 3.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 18 | 9 |
Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.8 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Tocopherol, gamma | n/a | 0.5 | n/a | 0.0 | n/a | 0.2 | 0.0 | 27.0 | n/a | 0.0 | 0.2 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 28 | 14 |
Total Fat (g) | 0.0 | 9.5 | 0.0 | 0.5 | 0.5 | 0.4 | 4.7 | 22.5 | 0.1 | 1.5 | 27.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 67 | 34 |
Trans-monoenoic Fat | 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 | n/a | 0 | 0 |
TransFatty acids | 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 | n/a | 0 | 0 |
Tryptophan | n/a | 0.2 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.8 | n/a | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
Tyrosine | n/a | 0.5 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 1.9 | n/a | 1.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 4 | 2 |
Valine | n/a | 0.9 | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 4.1 | n/a | 2.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 8 | 4 |
Vitamin A, IU (IU) | 0.0 | 540.0 | 0.0 | 23.8 | 1,565.0 | 1,699.3 | 177.3 | 654,295.2 | 23.7 | 105.2 | 0.0 | 6.4 | 0.0 | 7.1 | 38.0 | 0.3 | 0.0 | n/a | 658,481 | 329,241 |
Vitamin A, RAE (mcg) | 0.0 | 160.0 | 0.0 | 0.0 | 79.4 | 85.7 | 8.8 | 32,752.3 | 1.2 | 31.4 | 0.0 | 0.3 | 0.0 | 0.4 | 1.9 | 0.0 | 0.0 | n/a | 33,121 | 16,561 |
Vitamin B-12 (mcg) | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 3 |
Vitamin B-6 (mg) | 0.0 | 0.2 | 0.0 | 0.6 | 0.3 | 0.2 | 0.0 | 5.6 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 8 | 4 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 29.3 | 27.7 | 27.9 | 0.4 | 300.5 | 0.7 | 0.0 | 0.0 | 15.4 | 0.1 | 0.2 | 1.3 | 0.9 | 0.0 | n/a | 404 | 202 |
Vitamin D (IU) | 0.0 | 82.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 334.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 416 | 208 |
Water (g) | 947.1 | 76.2 | 2,841.2 | 275.4 | 204.9 | 192.8 | 35.2 | 7,107.1 | 14.4 | 137.5 | 0.0 | 25.8 | 2.4 | 8.3 | 0.5 | 1.8 | 0.0 | n/a | 11,870 | 5,935 |
Zinc (mg) | 0.0 | 1.3 | 0.0 | 1.1 | 0.5 | 0.3 | 0.1 | 17.3 | 0.1 | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 22 | 11 |
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.