Nutritional Facts: Middle Eastern Rice & Lentils

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 cups (256g)
carrots
2 tablespoons (29g)
fresh lemon juice
2 teaspoons (4g)
ground cumin
1 to taste (0g)
kosher salt
1 to taste (0g)
fresh ground black pepper
1/4 cup (54g)
olive oil
1 (110g)
onions
2 (6g)
garlic cloves
1/4 teaspoon (1g)
cinnamon
1/4 teaspoon (0g)
cayenne pepper
1 1/4 cups (231g)
basmati rice
15 ounces (425g)
lentils
3/4 cup (184g)
plain yogurt
1 to taste (0g)
fresh cilantro
Total 1 serving
Alanine (g) 0.3 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 1.1 1.6 0.3 n/a 3 1
Alcohol (g) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.2 n/a n/a n/a n/a 0.0 0.1 0.0 0.0 n/a 1.4 3.0 0.2 n/a 5 1
Ash (g) 2.5 0.1 0.3 n/a n/a 0.0 0.4 0.1 0.0 0.0 3.5 3.5 1.3 n/a 12 3
Aspartic acid (g) 0.5 n/a n/a n/a n/a 0.0 0.1 0.0 0.0 n/a 1.7 4.2 0.5 n/a 7 2
Caffeine (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 84.5 1.8 39.1 n/a n/a 0.5 25.3 10.9 6.5 0.7 53.2 80.8 222.3 n/a 526 131
Calories 105.0 6.5 15.8 n/a n/a 477.4 44.0 8.9 1.6 1.4 855.6 493.3 112.1 n/a 2,122 530
Calories (kj) 442.9 26.8 65.8 n/a n/a 1,997.5 182.6 37.4 6.8 6.0 3,579.8 2,070.9 472.2 n/a 8,889 2,222
Carbohydrates (g) 24.5 2.0 1.9 n/a n/a 0.0 10.3 2.0 0.5 0.3 178.6 85.6 8.6 n/a 314 79
Cholesterol (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 23.9 n/a 24 6
Copper (mg) 0.1 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.6 1.1 0.0 n/a 2 0
Cystine (g) 0.2 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.2 0.5 0.1 n/a 1 0
Dietary Fiber (g) 7.2 0.1 0.4 n/a n/a 0.0 1.9 0.1 0.3 0.1 8.1 33.6 0.0 n/a 52 13
Folate (mcg) 48.6 5.9 0.4 n/a n/a 0.0 20.9 0.2 0.0 0.5 46.3 769.7 12.9 n/a 905 226
Folate, DFE (mcg) 48.6 5.9 0.4 n/a n/a 0.0 20.9 0.2 0.0 0.5 46.3 769.7 12.9 n/a 905 226
Folate, food (mcg) 48.6 5.9 0.4 n/a n/a 0.0 20.9 0.2 0.0 0.5 46.3 769.7 12.9 n/a 905 226
Folic acid (mcg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose (g) 1.4 0.3 n/a n/a n/a n/a 1.4 n/a 0.0 n/a n/a n/a n/a n/a 3 1
Galactose (g) 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 1.5 0.3 n/a n/a n/a n/a 2.2 n/a 0.0 n/a n/a n/a n/a n/a 4 1
Glutamic acid (g) 0.9 n/a n/a n/a n/a 0.0 0.3 0.0 0.0 n/a 3.7 5.9 1.2 n/a 12 3
Glycine (g) 0.1 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.9 1.6 0.2 n/a 3 1
Histidine (g) 0.1 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.5 1.1 0.2 n/a 2 0
Hydroxyproline 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 0 0
Iron (mg) 0.8 0.0 2.8 n/a n/a 0.3 0.2 0.1 0.1 0.0 3.4 14.2 0.1 n/a 22 5
Isoleucine (g) 0.2 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.8 1.7 0.3 n/a 3 1
Lactose (g) 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.3 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 1.5 2.8 0.6 n/a 5 1
Lysine (g) 0.3 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.7 2.7 0.6 n/a 4 1
Magnesium (mg) 30.7 1.8 15.4 n/a n/a 0.0 11.0 1.5 0.4 0.7 330.7 153.1 22.1 n/a 567 142
Maltose (g) 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.4 0.0 0.1 n/a n/a 0.0 0.1 0.1 0.1 0.0 8.7 2.1 0.0 n/a 12 3
Methionine (g) 0.1 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.4 0.3 0.2 n/a 1 0
Monounsaturated Fat (g) 0.0 0.0 0.6 n/a n/a 39.4 0.0 0.0 0.0 0.0 2.4 0.3 1.6 n/a 44 11
Niacin (mg) 2.5 0.0 0.2 n/a n/a 0.0 0.1 0.0 0.0 0.0 11.8 4.5 0.1 n/a 19 5
Pantothenic acid (mg) 0.7 0.0 n/a n/a n/a 0.0 0.1 0.0 0.0 n/a 3.5 2.7 0.7 n/a 8 2
Phenylalanine (g) 0.2 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.9 1.9 0.3 n/a 3 1
Phosphorus (mg) 89.6 2.4 21.0 n/a n/a 0.0 31.9 9.2 0.4 1.3 770.1 765.4 174.6 n/a 1,866 466
Phytosterols n/a n/a 2.9 n/a n/a 119.3 16.5 n/a 0.2 0.4 n/a n/a n/a n/a 139 35
Polyunsaturated Fat (g) 0.3 0.0 0.1 n/a n/a 5.7 0.0 0.0 0.0 0.0 2.4 0.7 0.2 n/a 10 2
Potassium (mg) 819.2 30.4 75.1 n/a n/a 0.5 160.6 24.1 2.8 9.1 515.7 1,569.1 284.8 n/a 3,491 873
Proline (g) 0.1 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.9 1.6 0.8 n/a 3 1
Protein (g) 2.4 0.1 0.7 n/a n/a 0.0 1.2 0.4 0.0 0.1 18.4 38.4 6.4 n/a 68 17
Retinol (mcg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 49.6 n/a 50 12
Riboflavin (mg) 0.1 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.2 0.3 0.3 n/a 1 0
Saturated Fat (g) 0.1 0.0 0.1 n/a n/a 7.5 0.0 0.0 0.0 0.0 1.4 0.2 3.9 n/a 13 3
Selenium (mcg) 0.3 0.0 0.2 n/a n/a 0.0 0.6 0.9 0.0 0.0 54.1 11.9 4.0 n/a 72 18
Serine (g) 0.1 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 1.0 1.8 0.4 n/a 3 1
Sodium (mg) 176.6 0.3 7.1 n/a n/a 1.1 4.4 1.0 0.1 0.1 16.2 8.5 84.5 n/a 300 75
Starch (g) 3.7 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 4 1
Sucrose (g) 9.2 0.1 n/a n/a n/a n/a 1.1 n/a 0.0 n/a 2.0 n/a n/a n/a 12 3
Sugar (g) 12.1 0.7 0.1 n/a n/a 0.0 4.7 0.1 0.0 0.0 2.0 7.7 8.6 n/a 36 9
Theobromine (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.2 0.0 0.0 n/a n/a 0.0 0.1 0.0 0.0 0.0 0.9 0.7 0.1 n/a 2 0
Threonine (g) 0.5 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.7 1.4 0.3 n/a 3 1
Tocopherol, alpha (mg) 1.7 0.0 0.1 n/a n/a 7.7 0.0 0.0 0.0 0.1 2.8 0.5 0.1 n/a 13 3
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a 0.1 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a n/a n/a 0.4 0.0 n/a 0.1 n/a 0.0 n/a n/a n/a 1 0
Total Fat (g) 0.6 0.1 0.9 n/a n/a 54.0 0.1 0.0 0.0 0.1 6.8 1.6 6.0 n/a 70 18
Trans-monoenoic Fat n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.2 0.3 0.0 n/a 1 0
Tyrosine (g) 0.1 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.7 1.0 0.3 n/a 2 1
Valine (g) 0.2 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 1.1 1.9 0.5 n/a 4 1
Vitamin A, IU (IU) 42,767.4 1.8 53.3 n/a n/a 0.0 2.2 0.5 1.9 187.2 0.0 34.0 181.9 n/a 43,230 10,808
Vitamin A, RAE (mcg) 2,137.6 0.0 2.7 n/a n/a 0.0 0.0 0.0 0.1 9.4 0.0 0.0 49.6 n/a 2,199 550
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.7 n/a 1 0
Vitamin B-6 (mg) 0.4 0.0 0.0 n/a n/a 0.0 0.1 0.1 0.0 0.0 1.2 0.8 0.1 n/a 3 1
Vitamin C (mg) 15.1 11.4 0.3 n/a n/a 0.0 8.1 1.9 0.0 0.3 0.0 6.4 0.9 n/a 45 11
Vitamin D (IU) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.7 n/a 4 1
Water (g) 226.0 27.2 0.3 n/a n/a 0.0 98.0 3.5 0.1 0.0 24.0 296.1 161.5 n/a 837 209
Zinc (mg) 0.6 0.0 0.2 n/a n/a 0.0 0.2 0.1 0.0 0.0 4.7 5.4 1.1 n/a 12 3

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