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Nutritional Facts: Lentil and Orzo Salad

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 (336g)
orzo pasta
1 to taste (0g)
salt & freshly ground black pepper
5 tablespoons (68g)
extra virgin olive oil
1 cup (192g)
green lentils
1 (61g)
carrots
1 (40g)
celery ribs
1 small (70g)
onions
1 (0g)
bay leaves
1/2 cup (52g)
cucumbers
1/2 cup (90g)
tomatoes
2 tablespoons (8g)
Italian parsley
2 tablespoons (12g)
sliced almonds
1 tablespoon (6g)
fresh mint
3 tablespoons (8g)
fresh basil
1/4 cup (61g)
fresh lemon juice
Total 1 serving
Alanine (g) 1.5 n/a 0.0 2.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 4 1
Alcohol (g) 0.0 n/a 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 0 0
Arginine (g) 1.6 n/a 0.0 3.8 0.1 0.0 0.1 n/a 0.0 0.0 0.0 0.3 0.0 0.0 n/a 6 1
Ash (g) 3.0 n/a 0.0 5.1 0.6 0.3 0.2 0.0 0.2 0.5 0.2 0.3 0.1 0.1 0.1 11 2
Aspartic acid (g) 2.1 n/a 0.0 5.5 0.1 0.0 0.1 n/a 0.0 0.1 0.0 0.3 0.0 0.0 n/a 8 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 15.2 n/a n/a n/a 15 3
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 70.6 n/a 0.7 107.5 20.1 16.0 16.1 0.5 8.3 9.0 10.5 30.4 11.3 14.1 3.7 319 53
Calories 1,246.6 n/a 596.7 677.8 25.0 6.4 28.0 0.2 7.8 16.2 2.7 66.1 2.5 1.8 13.4 2,691 449
Calories (kj) 5,218.1 n/a 2,496.8 2,835.8 105.5 26.8 116.2 0.8 33.8 66.6 11.5 276.9 10.5 7.5 55.5 11,262 1,877
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.6 n/a n/a n/a 1 0
Carbohydrates (g) 250.9 n/a 0.0 115.4 5.8 1.2 6.5 0.0 1.9 3.5 0.5 2.5 0.5 0.2 4.2 393 66
Cholesterol (mg) 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 0 0
Copper (mg) 1.0 n/a 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.0 2 0
Cystine (g) 0.9 n/a 0.0 0.6 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 2 0
Dietary Fiber (g) 10.8 n/a 0.0 58.6 1.7 0.6 1.2 0.0 0.3 1.1 0.3 1.4 0.4 0.1 0.2 77 13
Folate (mcg) 796.3 n/a 0.0 919.7 11.6 14.4 13.3 0.1 3.6 13.5 11.6 5.8 6.0 5.4 12.2 1,813 302
Folate, DFE (mcg) 1,313.8 n/a 0.0 919.7 11.6 14.4 13.3 0.1 3.6 13.5 11.6 5.8 6.0 5.4 12.2 2,331 388
Folate, food (mcg) 60.5 n/a 0.0 919.7 11.6 14.4 13.3 0.1 3.6 13.5 11.6 5.8 6.0 5.4 12.2 1,078 180
Folic acid (mcg) 735.8 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 0.0 736 123
Fructose (g) 0.4 n/a n/a 0.5 0.3 0.2 0.9 n/a 0.5 1.2 n/a 0.0 n/a 0.0 0.7 5 1
Galactose (g) 0.0 n/a n/a 0.0 0.0 0.3 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Glucose (dextrose) (g) 0.4 n/a n/a 0.0 0.4 0.2 1.4 n/a 0.4 1.1 n/a 0.0 n/a 0.0 0.6 5 1
Glutamic acid (g) 15.4 n/a 0.0 7.7 0.2 0.0 0.2 n/a 0.1 0.4 0.0 0.8 0.0 0.0 n/a 25 4
Glycine (g) 1.5 n/a 0.0 2.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.2 0.0 0.0 n/a 4 1
Histidine (g) 1.0 n/a 0.0 1.4 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 3 0
Hydroxyproline (g) 0.0 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 0 0
Iron (mg) 11.1 n/a 0.4 14.5 0.2 0.1 0.1 0.0 0.1 0.2 0.5 0.4 0.7 0.3 0.0 29 5
Isoleucine (g) 1.7 n/a 0.0 2.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 4 1
Lactose (g) 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Leucine (g) 3.3 n/a 0.0 3.6 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.2 0.0 0.0 n/a 7 1
Lysine (g) 1.0 n/a 0.0 3.5 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 5 1
Magnesium (mg) 178.1 n/a 0.0 234.2 7.3 4.4 7.0 0.1 6.8 9.9 3.8 30.8 3.6 5.1 3.7 495 82
Maltose (g) 6.6 n/a n/a 0.6 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 7 1
Manganese (mg) 3.1 n/a 0.0 2.6 0.1 0.0 0.1 0.0 0.0 0.1 0.0 0.3 0.1 0.1 0.0 6 1
Methionine (g) 0.5 n/a 0.0 0.4 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1 0
Monounsaturated Fat (g) 0.6 n/a 49.2 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.6 0.0 0.0 0.0 54 9
Niacin (mg) 24.1 n/a 0.0 5.0 0.6 0.1 0.1 0.0 0.1 0.5 0.1 0.4 0.1 0.1 0.1 31 5
Pantothenic acid (mg) 1.4 n/a 0.0 4.1 0.2 0.1 0.1 n/a 0.1 0.1 0.0 0.1 0.0 0.0 0.1 6 1
Phenylalanine (g) 2.2 n/a 0.0 2.4 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 5 1
Phosphorus (mg) 635.0 n/a 0.0 865.9 21.4 9.6 20.3 0.1 12.5 21.6 4.4 55.7 3.4 4.5 4.9 1,659 277
Phytosterols n/a n/a 149.2 n/a n/a 2.4 10.5 n/a 7.3 6.3 0.4 n/a 0.6 n/a n/a 177 29
Polyunsaturated Fat (g) 1.9 n/a 7.1 1.0 0.1 0.0 0.0 0.0 0.0 0.1 0.0 1.4 0.0 0.0 0.0 12 2
Potassium (mg) 749.3 n/a 0.7 1,833.6 195.2 104.0 102.2 0.3 76.4 213.3 42.1 81.1 26.1 23.5 62.8 3,511 585
Proline (g) 5.3 n/a 0.0 2.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 8 1
Protein (g) 43.8 n/a 0.0 49.5 0.6 0.3 0.8 0.0 0.3 0.8 0.2 2.4 0.2 0.3 0.2 99 17
Retinol (mcg) 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 0 0
Riboflavin (mg) 1.3 n/a 0.0 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 2 0
Saturated Fat (g) 0.9 n/a 9.3 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.0 0.0 11 2
Selenium (mcg) 212.4 n/a 0.0 15.9 0.1 0.2 0.4 0.0 0.2 0.0 0.0 0.3 n/a 0.0 0.1 229 38
Serine (g) 2.1 n/a 0.0 2.3 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 5 1
Sodium (mg) 20.2 n/a 1.4 11.5 42.1 32.0 2.8 0.0 1.0 4.5 4.3 0.1 1.7 0.3 0.6 122 20
Starch (g) 209.8 n/a n/a n/a 0.9 0.0 0.0 n/a 0.4 0.0 n/a 0.1 n/a n/a 0.0 211 35
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.5 n/a n/a n/a 0 0
Sucrose (g) 1.6 n/a n/a 2.8 2.2 0.0 0.7 n/a 0.0 0.0 n/a 0.4 n/a 0.0 0.3 8 1
Sugar (g) 9.0 n/a 0.0 3.9 2.9 0.7 3.0 n/a 0.9 2.4 0.1 0.4 n/a 0.0 1.5 25 4
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 3.0 n/a 0.0 1.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5 1
Threonine (g) 1.6 n/a 0.0 1.8 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 4 1
Tocopherol, alpha (mg) 0.4 n/a 9.7 0.9 0.4 0.1 0.0 n/a 0.0 0.5 0.1 3.0 n/a 0.1 0.1 15 3
Tocopherol, beta (mg) 0.2 n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 3.0 n/a 0.6 8.1 0.0 0.0 0.0 n/a 0.0 0.1 0.0 0.1 n/a 0.0 n/a 12 2
Total Fat (g) 5.1 n/a 67.5 2.0 0.1 0.1 0.1 0.0 0.1 0.2 0.1 5.7 0.0 0.1 0.1 81 14
Trans-monoenoic Fat (g) 0.0 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 0.0 0 0
TransFatty acids (g) 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Tryptophan (g) 0.6 n/a 0.0 0.4 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1 0
Tyrosine (g) 0.8 n/a 0.0 1.3 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 2 0
Valine (g) 2.0 n/a 0.0 2.5 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 5 1
Vitamin A, IU (IU) 0.0 n/a 0.0 74.9 10,190.7 179.6 1.4 3.7 54.6 749.7 640.2 0.1 231.1 419.4 3.7 12,549 2,091
Vitamin A, RAE (mcg) 0.0 n/a 0.0 3.8 509.4 8.8 0.0 0.2 2.6 37.8 32.0 0.0 11.6 21.0 0.0 627 105
Vitamin B-12 (mcg) 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 0 0
Vitamin B-6 (mg) 0.5 n/a 0.0 1.0 0.1 0.0 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 2 0
Vitamin C (mg) 0.0 n/a 0.0 8.4 3.6 1.2 5.2 0.0 1.5 12.3 10.1 0.0 0.8 1.4 23.6 68 11
Vitamin D (IU) 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 0 0
Water (g) 33.3 n/a 0.0 20.0 53.9 38.2 62.4 0.0 49.5 85.1 6.7 0.5 4.9 7.3 56.3 418 70
Zinc (mg) 4.7 n/a 0.0 9.2 0.1 0.1 0.1 0.0 0.1 0.2 0.1 0.4 0.1 0.1 0.0 15 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.

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