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.
|
1/2 lb (0g) ciabatta |
2 1/2 cups (450g) tomatoes |
1 cup (104g) English cucumbers |
1/2 cup (22g) fresh basil |
1/2 cup (80g) red onions |
1/2 cup (70g) roasted red peppers |
1 1/2 tablespoons (13g) capers |
1 (3g) garlic cloves |
3 tablespoons (0g) sherry wine vinegar |
1 tablespoon (14g) extra virgin olive oil |
3/4 teaspoon (3g) sugar |
1/2 teaspoon (1g) black pepper |
1/4 teaspoon (2g) kosher salt |
1 1/2 cups (30g) arugula |
12 ounces (341g) flank steaks |
Total | 1 serving | |
| Alanine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 4.4 | 5 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 4.7 | 5 | 1 |
| Ash | n/a | 2.3 | 0.4 | 0.3 | 0.3 | 2.6 | 1.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.5 | 0.4 | 3.5 | 12 | 3 |
| Aspartic acid | n/a | 0.6 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 6.6 | 7 | 2 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | 45.0 | 16.6 | 38.3 | 18.4 | 28.7 | 5.2 | 5.4 | n/a | 0.1 | 0.0 | 5.1 | 0.4 | 48.0 | 92.0 | 303 | 76 |
| Calories | n/a | 81.0 | 15.6 | 5.0 | 32.0 | 12.6 | 3.0 | 4.5 | n/a | 119.3 | 12.2 | 2.9 | 0.0 | 7.5 | 562.3 | 858 | 214 |
| Calories (kj) | n/a | 333.0 | 67.6 | 20.3 | 132.8 | 52.5 | 12.4 | 18.7 | n/a | 499.4 | 51.0 | 12.1 | 0.0 | 31.5 | 2,358.3 | 3,590 | 897 |
| Carbohydrates | n/a | 17.5 | 3.8 | 0.6 | 7.5 | 2.7 | 0.6 | 1.0 | n/a | 0.0 | 3.1 | 0.7 | 0.0 | 1.1 | 0.0 | 39 | 10 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 231.7 | 232 | 58 |
| Copper | n/a | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Cystine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.9 | 1 | 0 |
| Dietary Fiber | n/a | 5.4 | 0.5 | 0.3 | 1.4 | 0.8 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.5 | 0.0 | 10 | 2 |
| Folate | n/a | 67.5 | 7.3 | 14.7 | 15.2 | 11.2 | 3.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 29.1 | 40.9 | 189 | 47 |
| Folate, DFE | n/a | 67.5 | 7.3 | 14.7 | 15.2 | 11.2 | 3.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 29.1 | 40.9 | 189 | 47 |
| Folate, food | n/a | 67.5 | 7.3 | 14.7 | 15.2 | 11.2 | 3.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 29.1 | 40.9 | 189 | 47 |
| Folic acid | n/a | 0.0 | 0.0 | 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 |
| Fructose | n/a | 6.2 | 0.9 | 0.0 | 1.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 8 | 2 |
| Galactose | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 5.6 | 0.8 | 0.0 | 1.6 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 8 | 2 |
| Glutamic acid | n/a | 1.9 | 0.2 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 10.9 | 13 | 3 |
| Glycine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 4.4 | 5 | 1 |
| Histidine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2.3 | 2 | 1 |
| Hydroxyproline | 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 | 0.8 | 1 | 0 |
| Iron | n/a | 1.2 | 0.3 | 0.7 | 0.2 | 0.6 | 0.2 | 0.1 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.4 | 5.3 | 9 | 2 |
| Isoleucine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 3.3 | 3 | 1 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 5.8 | 6 | 2 |
| Lysine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 6.1 | 6 | 2 |
| Magnesium | n/a | 49.5 | 13.5 | 13.8 | 8.0 | 7.7 | 4.3 | 0.8 | n/a | 0.0 | 0.0 | 2.0 | 0.0 | 14.1 | 75.0 | 189 | 47 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.5 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Methionine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.9 | 2 | 0 |
| Monounsaturated Fat | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 9.8 | 0.0 | 0.0 | 0.0 | 0.0 | 11.5 | 22 | 5 |
| Niacin | n/a | 2.7 | 0.1 | 0.2 | 0.1 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 23.3 | 27 | 7 |
| Pantothenic acid | n/a | 0.4 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.1 | 3 | 1 |
| Phenylalanine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2.9 | 3 | 1 |
| Phosphorus | n/a | 108.0 | 25.0 | 12.1 | 23.2 | 14.0 | 1.3 | 4.6 | n/a | 0.0 | 0.0 | 1.8 | 0.0 | 15.6 | 657.7 | 863 | 216 |
| Phytosterols | n/a | 31.5 | 14.6 | n/a | 12.0 | n/a | 6.2 | n/a | n/a | 29.8 | n/a | 1.1 | 0.0 | n/a | n/a | 95 | 24 |
| Polyunsaturated Fat | n/a | 0.4 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 3 | 1 |
| Potassium | n/a | 1,066.5 | 152.9 | 63.8 | 116.8 | 102.2 | 5.2 | 12.0 | n/a | 0.1 | 0.1 | 15.3 | 0.1 | 110.7 | 1,124.6 | 2,770 | 693 |
| Proline | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 3.4 | 4 | 1 |
| Protein | n/a | 4.0 | 0.7 | 0.7 | 0.9 | 0.6 | 0.3 | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.8 | 72.3 | 80 | 20 |
| Retinol | n/a | 0.0 | 0.0 | 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 |
| Riboflavin | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1 | 0 |
| Saturated Fat | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 11.7 | 14 | 3 |
| Selenium | n/a | 0.0 | 0.3 | 0.1 | 0.4 | 0.2 | 0.2 | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 79.4 | 81 | 20 |
| Serine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2.8 | 3 | 1 |
| Sodium | n/a | 22.5 | 2.1 | 0.9 | 3.2 | 958.3 | 382.4 | 0.5 | n/a | 0.3 | 0.0 | 0.2 | 581.4 | 8.1 | 184.0 | 2,144 | 536 |
| Starch | n/a | 0.0 | 0.9 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 0.0 | 0.0 | 0.0 | 0.8 | n/a | n/a | n/a | n/a | n/a | 3.1 | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Sugar | n/a | 11.8 | 1.7 | 0.1 | 3.4 | n/a | 0.1 | 0.0 | n/a | 0.0 | 3.1 | 0.0 | 0.0 | 0.6 | 0.0 | 21 | 5 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0 | 0 |
| Threonine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2.9 | 3 | 1 |
| Tocopherol, alpha | n/a | 2.4 | 0.0 | 0.2 | 0.0 | n/a | 0.1 | 0.0 | n/a | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 6 | 1 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Total Fat | n/a | 0.9 | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 13.5 | 0.0 | 0.0 | 0.0 | 0.2 | 28.3 | 44 | 11 |
| Trans-monoenoic Fat | 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 | 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 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.5 | 1 | 0 |
| Tyrosine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2.3 | 2 | 1 |
| Valine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 3.6 | 4 | 1 |
| Vitamin A, IU | n/a | 3,748.5 | 109.2 | 1,140.7 | 1.6 | 364.0 | 17.8 | 0.3 | n/a | 0.0 | 0.0 | 6.3 | 0.0 | 711.9 | 0.0 | 6,100 | 1,525 |
| Vitamin A, RAE | n/a | 189.0 | 5.2 | 57.1 | 0.0 | 18.2 | 0.9 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 35.7 | 0.0 | 306 | 77 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.0 | 4 | 1 |
| Vitamin B-6 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 3 | 1 |
| Vitamin C | n/a | 61.7 | 2.9 | 3.9 | 5.9 | 32.6 | 0.6 | 0.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4.5 | 0.0 | 113 | 28 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 13.6 | 14 | 3 |
| Water | n/a | 425.3 | 99.0 | 19.9 | 71.3 | 63.9 | 10.8 | 1.8 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 27.5 | 236.7 | 956 | 239 |
| Zinc | n/a | 0.8 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 13.0 | 15 | 4 |
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.