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.
4 (160g) celery ribs |
3 (0g) peas |
1 (213g) potatoes |
6 (366g) carrots |
1 lb (454g) chard leaves |
1 (30g) garlic heads |
2 (244g) turnips |
5 (250g) beets |
1 lb (454g) lentils |
1 lb (454g) green beans |
8 (880g) yellow onions |
6 big (1,795g) yams |
1 lb (480g) rice |
1 lb (454g) spinach |
1 to taste (0g) parsley |
Total | 1 serving | |
Alanine (g) | 0.0 | n/a | 0.1 | 0.4 | n/a | 0.0 | 0.1 | 0.2 | 1.7 | 0.4 | 0.2 | 1.1 | 1.8 | 0.6 | n/a | 7 | 0 |
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 | n/a | 0 | 0 |
Arginine (g) | 0.0 | n/a | 0.2 | 0.3 | 0.5 | 0.2 | 0.1 | 0.1 | 3.2 | 0.3 | 0.9 | 2.2 | 2.6 | 0.7 | n/a | 11 | 0 |
Ash (g) | 1.2 | n/a | 2.3 | 3.6 | 7.3 | 0.5 | 1.7 | 2.8 | 3.8 | 3.0 | 3.1 | 13.6 | 2.8 | 7.8 | n/a | 53 | 0 |
Aspartic acid (g) | 0.2 | n/a | 1.0 | 0.7 | n/a | 0.1 | 0.2 | 0.3 | 4.5 | 1.2 | 0.8 | 2.7 | 3.0 | 1.1 | n/a | 16 | 0 |
Caffeine (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 | n/a | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 64.0 | n/a | 25.6 | 120.8 | 231.5 | 54.3 | 73.2 | 40.0 | 86.2 | 167.8 | 202.4 | 251.3 | 43.2 | 449.9 | n/a | 1,810 | 0 |
Calories | 25.6 | n/a | 164.0 | 150.1 | 86.3 | 44.7 | 68.3 | 110.0 | 526.2 | 140.6 | 352.0 | 2,082.4 | 1,726.9 | 104.5 | n/a | 5,582 | 0 |
Calories (kj) | 107.2 | n/a | 683.7 | 633.2 | 358.7 | 186.9 | 285.5 | 460.0 | 2,209.0 | 594.2 | 1,460.8 | 8,724.7 | 7,224.3 | 440.8 | n/a | 23,369 | 0 |
Carbohydrates (g) | 4.8 | n/a | 37.2 | 35.1 | 17.0 | 9.9 | 15.7 | 24.9 | 91.3 | 31.6 | 82.2 | 493.3 | 380.6 | 16.5 | n/a | 1,240 | 0 |
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 | n/a | 0 | 0 |
Copper (mg) | 0.1 | n/a | 0.2 | 0.2 | 0.8 | 0.1 | 0.2 | 0.2 | 1.1 | 0.3 | 0.3 | 2.7 | 0.5 | 0.6 | n/a | 7 | 0 |
Cystine (g) | 0.0 | n/a | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.5 | 0.1 | 0.0 | 0.3 | 0.6 | 0.2 | n/a | 2 | 0 |
Dietary Fiber (g) | 2.6 | n/a | 4.7 | 10.2 | 7.3 | 0.6 | 4.4 | 5.0 | 35.8 | 12.2 | 15.0 | 70.0 | 6.7 | 10.0 | n/a | 185 | 0 |
Folate (mcg) | 57.6 | n/a | 34.1 | 69.5 | 63.6 | 0.9 | 36.6 | 200.0 | 821.0 | 149.7 | 167.2 | 287.2 | 1,108.1 | 881.5 | n/a | 3,877 | 0 |
Folate, DFE (mcg) | 57.6 | n/a | 34.1 | 69.5 | 63.6 | 0.9 | 36.6 | 200.0 | 821.0 | 149.7 | 167.2 | 287.2 | 1,851.6 | 881.5 | n/a | 4,621 | 0 |
Folate, food (mcg) | 57.6 | n/a | 34.1 | 69.5 | 63.6 | 0.9 | 36.6 | 200.0 | 821.0 | 149.7 | 167.2 | 287.2 | 43.2 | 881.5 | n/a | 2,812 | 0 |
Folic acid (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 | 1,064.9 | 0.0 | n/a | 1,065 | 0 |
Fructose (g) | 0.8 | n/a | 0.6 | 2.0 | n/a | n/a | n/a | n/a | n/a | 6.3 | 11.4 | n/a | n/a | 0.7 | n/a | 22 | 0 |
Galactose (g) | 1.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | 2 | 0 |
Glucose (dextrose) (g) | 0.9 | n/a | 0.7 | 2.2 | n/a | n/a | n/a | n/a | n/a | 6.8 | 17.3 | n/a | n/a | 0.5 | n/a | 28 | 0 |
Glutamic acid (g) | 0.1 | n/a | 0.7 | 1.3 | n/a | 0.2 | 0.3 | 1.1 | 6.3 | 0.8 | 2.3 | 3.2 | 6.2 | 1.6 | n/a | 24 | 0 |
Glycine (g) | 0.0 | n/a | 0.1 | 0.2 | n/a | 0.1 | 0.1 | 0.1 | 1.7 | 0.3 | 0.2 | 0.9 | 1.4 | 0.6 | n/a | 6 | 0 |
Histidine (g) | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 1.2 | 0.2 | 0.1 | 0.6 | 0.7 | 0.3 | n/a | 4 | 0 |
Iron (mg) | 0.3 | n/a | 1.7 | 1.1 | 8.2 | 0.5 | 0.7 | 2.0 | 15.1 | 4.7 | 1.8 | 9.3 | 20.9 | 12.3 | n/a | 79 | 0 |
Isoleucine (g) | 0.0 | n/a | 0.1 | 0.3 | 0.7 | 0.1 | 0.1 | 0.1 | 1.8 | 0.3 | 0.1 | 0.9 | 1.4 | 0.7 | n/a | 7 | 0 |
Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 0.1 | n/a | 0.2 | 0.4 | 0.6 | 0.1 | 0.1 | 0.2 | 3.0 | 0.5 | 0.2 | 1.7 | 2.6 | 1.0 | n/a | 11 | 0 |
Lysine (g) | 0.0 | n/a | 0.2 | 0.4 | 0.4 | 0.1 | 0.1 | 0.2 | 2.9 | 0.4 | 0.3 | 1.0 | 1.1 | 0.8 | n/a | 8 | 0 |
Magnesium (mg) | 17.6 | n/a | 49.0 | 43.9 | 367.7 | 7.5 | 26.8 | 57.5 | 163.3 | 113.4 | 88.0 | 323.1 | 167.9 | 359.0 | n/a | 1,785 | 0 |
Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.2 | n/a | 0.3 | 0.5 | 1.7 | 0.5 | 0.3 | 0.8 | 2.2 | 1.0 | 1.1 | 6.7 | 5.3 | 4.1 | n/a | 25 | 0 |
Methionine (g) | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.4 | 0.7 | 0.2 | n/a | 2 | 0 |
Monounsaturated Fat (g) | 0.1 | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.1 | 0.1 | 0.9 | 0.0 | n/a | 2 | 0 |
Niacin (mg) | 0.5 | n/a | 2.2 | 3.6 | 1.8 | 0.2 | 1.0 | 0.8 | 4.8 | 3.3 | 1.0 | 9.9 | 24.4 | 3.3 | n/a | 57 | 0 |
Pantothenic acid (mg) | 0.4 | n/a | 0.6 | 1.0 | 0.8 | 0.2 | 0.5 | 0.4 | 2.9 | 1.0 | 1.1 | 5.6 | 6.4 | 0.3 | n/a | 21 | 0 |
Phenylalanine (g) | 0.0 | n/a | 0.2 | 0.2 | 0.5 | 0.1 | 0.0 | 0.1 | 2.0 | 0.3 | 0.2 | 1.2 | 1.7 | 0.6 | n/a | 7 | 0 |
Phosphorus (mg) | 38.4 | n/a | 121.4 | 128.1 | 208.8 | 45.9 | 65.9 | 95.0 | 816.5 | 172.4 | 255.2 | 879.6 | 518.1 | 222.7 | n/a | 3,568 | 0 |
Phytosterols (mg) | 9.6 | n/a | 10.7 | n/a | n/a | n/a | 17.1 | n/a | n/a | n/a | 132.0 | n/a | n/a | 40.9 | n/a | 210 | 0 |
Polyunsaturated Fat (g) | 0.1 | n/a | 0.1 | 0.4 | 0.3 | 0.1 | 0.1 | 0.2 | 0.8 | 0.5 | 0.1 | 1.1 | 0.7 | 0.7 | n/a | 5 | 0 |
Potassium (mg) | 416.0 | n/a | 896.7 | 1,171.2 | 1,720.7 | 120.3 | 466.0 | 762.5 | 1,673.8 | 957.1 | 1,284.8 | 12,027.8 | 412.5 | 2,535.6 | n/a | 24,445 | 0 |
Proline (g) | 0.0 | n/a | 0.1 | 0.2 | n/a | 0.0 | 0.1 | 0.1 | 1.7 | 0.3 | 0.1 | 1.0 | 1.5 | 0.5 | n/a | 6 | 0 |
Protein (g) | 1.1 | n/a | 4.3 | 3.4 | 8.2 | 1.9 | 2.2 | 4.2 | 40.9 | 8.3 | 9.7 | 26.7 | 31.7 | 13.0 | n/a | 156 | 0 |
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 | n/a | 0 | 0 |
Riboflavin (mg) | 0.1 | n/a | 0.1 | 0.2 | 0.4 | 0.0 | 0.1 | 0.1 | 0.3 | 0.5 | 0.2 | 0.5 | 0.2 | 0.9 | n/a | 4 | 0 |
Saturated Fat (g) | 0.1 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.4 | 0.5 | 0.8 | 0.3 | n/a | 3 | 0 |
Selenium (mcg) | 0.6 | n/a | 0.6 | 0.4 | 4.1 | 4.3 | 1.7 | 1.8 | 12.7 | 2.7 | 4.4 | 12.6 | 72.4 | 4.5 | n/a | 123 | 0 |
Serine (g) | 0.0 | n/a | 0.2 | 0.2 | n/a | 0.1 | 0.1 | 0.2 | 1.9 | 0.4 | 0.2 | 1.4 | 1.7 | 0.5 | n/a | 7 | 0 |
Sodium (mg) | 128.0 | n/a | 12.8 | 252.5 | 967.0 | 5.1 | 163.5 | 192.5 | 9.1 | 27.2 | 35.2 | 143.6 | 4.8 | 359.0 | n/a | 2,300 | 0 |
Starch (g) | 0.0 | n/a | 32.9 | 5.2 | n/a | n/a | n/a | n/a | n/a | 4.0 | 0.0 | n/a | n/a | n/a | n/a | 42 | 0 |
Sucrose (g) | 0.2 | n/a | 0.4 | 13.1 | n/a | n/a | n/a | n/a | n/a | 1.6 | 8.7 | n/a | n/a | 0.3 | n/a | 24 | 0 |
Sugar (g) | 2.9 | n/a | 1.7 | 17.3 | 5.0 | 0.3 | 9.3 | 19.9 | 8.2 | 14.8 | 37.3 | 8.8 | n/a | 1.9 | n/a | 127 | 0 |
Theobromine (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 | n/a | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.0 | n/a | 0.2 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.8 | 0.4 | 0.4 | 1.7 | 2.8 | 0.4 | n/a | 7 | 0 |
Threonine (g) | 0.0 | n/a | 0.1 | 0.7 | 0.4 | 0.0 | 0.1 | 0.1 | 1.5 | 0.4 | 0.2 | 0.9 | 1.1 | 0.6 | n/a | 6 | 0 |
Tocopherol, alpha (mg) | 0.4 | n/a | 0.0 | 2.4 | 8.6 | 0.0 | 0.1 | 0.1 | 0.5 | 1.9 | 0.2 | 6.1 | 0.5 | 9.2 | n/a | 30 | 0 |
Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.8 | n/a | 1 | 0 |
Total Fat (g) | 0.3 | n/a | 0.2 | 0.9 | 0.9 | 0.2 | 0.2 | 0.5 | 1.7 | 1.0 | 0.9 | 2.5 | 2.8 | 1.8 | n/a | 14 | 0 |
TransFatty acids | 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 |
Tryptophan (g) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 0.1 | 0.2 | 0.4 | 0.2 | n/a | 2 | 0 |
Tyrosine (g) | 0.0 | n/a | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 1.1 | 0.2 | 0.1 | 0.7 | 1.1 | 0.5 | n/a | 4 | 0 |
Valine (g) | 0.0 | n/a | 0.2 | 0.3 | 0.5 | 0.1 | 0.1 | 0.1 | 2.0 | 0.4 | 0.2 | 1.1 | 1.9 | 0.7 | n/a | 8 | 0 |
Vitamin A, IU (IU) | 718.4 | n/a | 4.3 | 61,144.0 | 27,766.6 | 2.7 | 0.0 | 87.5 | 36.3 | 3,129.8 | 17.6 | 2,190.1 | 0.0 | 42,609.1 | n/a | 137,706 | 0 |
Vitamin A, RAE (mcg) | 35.2 | n/a | 0.0 | 3,056.1 | 1,389.2 | 0.0 | 0.0 | 5.0 | 0.0 | 158.8 | 0.0 | 107.7 | 0.0 | 2,131.1 | n/a | 6,883 | 0 |
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 | n/a | 0 | 0 |
Vitamin B-6 (mg) | 0.1 | n/a | 0.6 | 0.5 | 0.4 | 0.4 | 0.2 | 0.2 | 0.8 | 0.6 | 1.1 | 4.1 | 0.7 | 0.9 | n/a | 11 | 0 |
Vitamin C (mg) | 5.0 | n/a | 42.0 | 21.6 | 136.2 | 9.4 | 51.2 | 9.0 | 6.8 | 55.3 | 65.1 | 217.2 | 0.0 | 127.7 | n/a | 746 | 0 |
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 | n/a | 0 | 0 |
Water (g) | 152.7 | n/a | 169.0 | 323.1 | 420.7 | 17.6 | 224.2 | 217.7 | 315.9 | 409.7 | 784.2 | 1,259.0 | 61.8 | 415.3 | n/a | 4,771 | 0 |
Zinc (mg) | 0.2 | n/a | 0.6 | 0.9 | 1.6 | 0.3 | 0.7 | 0.9 | 5.8 | 1.1 | 1.5 | 3.6 | 5.6 | 2.4 | n/a | 25 | 0 |
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.