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.
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2 tablespoons (28g) canola oil |
1 cup (160g) onions |
2 (6g) garlic cloves |
2 1/2 cups (290g) winter squash |
2 stalks (80g) celery |
1/2 cup (64g) carrots |
2 1/2 cups (375g) potatoes |
1 teaspoon (1g) dried oregano |
2 teaspoons (12g) salt |
1/2 teaspoon (1g) pepper |
6 cups (0g) vegetable broth |
4 cups (268g) kale |
15 ounces (425g) cannellini beans |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 1.0 | 2 | 0 |
| Alcohol (g) | 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 | n/a | 0.2 | 0.0 | 0.2 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 1.2 | 3 | 0 |
| Ash (g) | 0.0 | 0.6 | 0.1 | 1.7 | 0.6 | 0.6 | 4.1 | 0.1 | 12.0 | 0.1 | n/a | 4.1 | 7.0 | 31 | 4 |
| Aspartic acid | n/a | 0.1 | 0.0 | 0.5 | 0.1 | 0.1 | 1.8 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 2.8 | 6 | 1 |
| Beta-sitosterol (mg) | 115.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 116 | 17 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.0 | 36.8 | 10.9 | 81.2 | 32.0 | 21.1 | 45.0 | 16.0 | 2.9 | 5.1 | n/a | 361.8 | 144.6 | 757 | 108 |
| Calories | 247.5 | 64.0 | 8.9 | 98.6 | 12.8 | 26.2 | 288.8 | 2.7 | 0.0 | 2.9 | n/a | 134.0 | 357.2 | 1,244 | 178 |
| Calories (kj) | 1,035.7 | 265.6 | 37.4 | 414.7 | 53.6 | 110.7 | 1,203.8 | 11.1 | 0.0 | 12.1 | n/a | 557.4 | 1,501.1 | 5,203 | 743 |
| Campesterol (mg) | 67.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 67 | 10 |
| Carbohydrates (g) | 0.0 | 14.9 | 2.0 | 24.9 | 2.4 | 6.1 | 65.5 | 0.7 | 0.0 | 0.7 | n/a | 26.8 | 61.7 | 206 | 29 |
| Cholesterol (mg) | 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 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 0.6 | 2 | 0 |
| Cystine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 2.7 | 0.1 | 4.4 | 1.3 | 1.8 | 8.3 | 0.4 | 0.0 | 0.3 | n/a | 5.4 | 22.5 | 47 | 7 |
| Folate (mcg) | 0.0 | 30.4 | 0.2 | 69.6 | 28.8 | 12.2 | 60.0 | 2.4 | 0.0 | 0.2 | n/a | 77.7 | 153.1 | 435 | 62 |
| Folate, DFE (mcg) | 0.0 | 30.4 | 0.2 | 69.6 | 28.8 | 12.2 | 60.0 | 2.4 | 0.0 | 0.2 | n/a | 77.7 | 153.1 | 435 | 62 |
| Folate, food (mcg) | 0.0 | 30.4 | 0.2 | 69.6 | 28.8 | 12.2 | 60.0 | 2.4 | 0.0 | 0.2 | n/a | 77.7 | 153.1 | 435 | 62 |
| Folic acid (mcg) | 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 |
| Fructose | n/a | 2.1 | n/a | n/a | 0.4 | 0.4 | 1.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 4 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Glucose (dextrose) | n/a | 3.2 | n/a | n/a | 0.4 | 0.4 | 1.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 5 | 1 |
| Glutamic acid | n/a | 0.4 | 0.0 | 0.7 | 0.1 | 0.2 | 1.3 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 3.6 | 7 | 1 |
| Glycine | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.9 | 2 | 0 |
| Histidine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.6 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Iron (mg) | 0.0 | 0.3 | 0.1 | 1.7 | 0.2 | 0.2 | 2.9 | 0.4 | 0.0 | 0.1 | n/a | 4.6 | 5.0 | 15 | 2 |
| Isoleucine | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 1.1 | 2 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Leucine | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 1.9 | 3 | 0 |
| Lysine | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 1.6 | 3 | 0 |
| Magnesium (mg) | 0.0 | 16.0 | 1.5 | 40.6 | 8.8 | 7.7 | 86.3 | 2.7 | 0.1 | 2.0 | n/a | 91.1 | 114.8 | 372 | 53 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.1 | 0.5 | 0.1 | 0.1 | 0.6 | 0.0 | 0.0 | 0.1 | n/a | 2.1 | 0.7 | 5 | 1 |
| Methionine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 1 | 0 |
| Monounsaturated Fat (g) | 17.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1.6 | 20 | 3 |
| Niacin (mg) | 0.0 | 0.2 | 0.0 | 1.5 | 0.3 | 0.6 | 4.0 | 0.0 | 0.0 | 0.0 | n/a | 2.7 | 1.7 | 11 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.0 | 0.5 | 0.2 | 0.2 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.6 | 3 | 0 |
| Phenylalanine | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 1.3 | 2 | 0 |
| Phosphorus (mg) | 0.0 | 46.4 | 9.2 | 66.7 | 19.2 | 22.4 | 213.8 | 1.5 | 0.0 | 1.8 | n/a | 150.1 | 382.7 | 914 | 131 |
| Phytosterols | n/a | 24.0 | n/a | n/a | 4.8 | n/a | 18.8 | 2.0 | 0.0 | 1.1 | n/a | n/a | n/a | 51 | 7 |
| Polyunsaturated Fat (g) | 7.9 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 1.1 | 10 | 1 |
| Potassium (mg) | 0.0 | 233.6 | 24.1 | 1,015.0 | 208.0 | 204.8 | 1,578.8 | 12.6 | 1.0 | 15.3 | n/a | 1,198.0 | 1,007.8 | 5,499 | 786 |
| Proline | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 1.3 | 2 | 0 |
| Protein (g) | 0.0 | 1.8 | 0.4 | 2.8 | 0.6 | 0.6 | 7.6 | 0.1 | 0.0 | 0.1 | n/a | 8.8 | 22.2 | 45 | 6 |
| Retinol (mcg) | 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 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.2 | 1 | 0 |
| Saturated Fat (g) | 2.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.6 | 3 | 0 |
| Selenium (mcg) | 0.0 | 0.8 | 0.9 | 1.2 | 0.3 | 0.1 | 1.1 | 0.0 | 0.0 | 0.1 | n/a | 2.4 | 3.8 | 11 | 2 |
| Serine | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 1.4 | 2 | 0 |
| Sodium (mg) | 0.0 | 6.4 | 1.0 | 11.6 | 64.0 | 44.2 | 22.5 | 0.3 | 4,651.0 | 0.2 | n/a | 115.2 | 1,258.7 | 6,175 | 882 |
| Starch | n/a | 0.0 | n/a | n/a | 0.0 | 0.9 | 57.9 | n/a | n/a | n/a | n/a | n/a | 37.8 | 97 | 14 |
| Stigmasterol (mg) | 0.8 | n/a | n/a | 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 | 1.6 | n/a | n/a | 0.1 | 2.3 | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | 7.9 | 12 | 2 |
| Sugar (g) | 0.0 | 6.8 | 0.1 | 6.4 | 1.5 | 3.0 | 2.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 7.9 | 29 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.5 | 1 | 0 |
| Threonine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.8 | 2 | 0 |
| Tocopherol, alpha (mg) | 4.9 | 0.0 | 0.0 | 0.3 | 0.2 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.1 | 6 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0 | 0 |
| Tocopherol, gamma (mg) | 7.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | n/a | n/a | 2.9 | 11 | 2 |
| Total Fat (g) | 28.0 | 0.2 | 0.0 | 0.4 | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 1.9 | 2.6 | 34 | 5 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 1 | 0 |
| Tyrosine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.5 | 1 | 0 |
| Valine | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 1.3 | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 3.2 | 0.5 | 3,964.3 | 359.2 | 10,691.8 | 7.5 | 17.0 | 0.0 | 6.3 | n/a | 41,207.7 | 0.0 | 56,258 | 8,037 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 197.2 | 17.6 | 534.4 | 0.0 | 0.9 | 0.0 | 0.3 | n/a | 2,060.9 | 0.0 | 2,811 | 402 |
| Vitamin B-12 (mcg) | 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 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.1 | 0.5 | 0.1 | 0.1 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.3 | 3 | 0 |
| Vitamin C (mg) | 0.0 | 11.8 | 1.9 | 35.7 | 2.5 | 3.8 | 73.9 | 0.0 | 0.0 | 0.0 | n/a | 321.6 | 5.1 | 456 | 65 |
| Vitamin D (IU) | 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 |
| Water (g) | 0.0 | 142.6 | 3.5 | 260.3 | 76.3 | 56.5 | 297.5 | 0.1 | 0.0 | 0.1 | n/a | 226.4 | 331.9 | 1,395 | 199 |
| Zinc (mg) | 0.0 | 0.3 | 0.1 | 0.6 | 0.1 | 0.2 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 2.0 | 5 | 1 |
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.