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 tablespoon (14g) olive oil |
1 (110g) onions |
1 (3g) garlic cloves |
1/2 lb (227g) ground beef |
2 (90g) red chilies |
1 teaspoon (2g) ground cumin |
1 tablespoon (0g) tapenade |
14 1/2 ounces (411g) chopped tomatoes |
1/2 pint (0g) vegetable stock |
3 1/2 ounces (99g) lentils |
14 1/2 ounces (411g) red kidney beans |
1/2 ounce (14g) dark chocolate |
1 to taste (0g) salt |
1 to taste (0g) pepper |
2 lbs (908g) potatoes |
3 tablespoons (44g) 1% low-fat milk |
1 teaspoon (2g) turmeric |
2 tablespoons (2g) cilantro |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 2.6 | 0.1 | n/a | n/a | 0.1 | n/a | 0.4 | 1.5 | 0.1 | n/a | n/a | 0.6 | 0.0 | n/a | n/a | 5 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.1 | 0.0 | 2.7 | 0.1 | n/a | n/a | 0.1 | n/a | 0.7 | 2.2 | 0.1 | n/a | n/a | 0.9 | 0.0 | n/a | n/a | 7 | 2 |
Ash (g) | 0.0 | 0.4 | 0.0 | 2.1 | 0.8 | 0.2 | n/a | 2.1 | n/a | 0.8 | 4.5 | 0.5 | n/a | n/a | 9.8 | 0.3 | 0.1 | 0.0 | 22 | 5 |
Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 3.8 | 0.3 | n/a | n/a | 0.6 | n/a | 1.0 | 4.3 | 0.2 | n/a | n/a | 4.3 | 0.1 | n/a | n/a | 15 | 4 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 12.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 12 | 3 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 11.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 11 | 3 |
Calcium (mg) | 0.1 | 25.3 | 5.4 | 34.0 | 12.6 | 19.6 | n/a | 41.1 | n/a | 18.9 | 115.1 | 14.3 | n/a | n/a | 109.0 | 54.9 | 4.0 | 1.3 | 456 | 114 |
Calories | 119.3 | 44.0 | 4.5 | 487.6 | 36.0 | 7.9 | n/a | 74.0 | n/a | 115.1 | 522.1 | 71.0 | n/a | n/a | 699.2 | 18.4 | 7.8 | 0.5 | 2,207 | 552 |
Calories (kj) | 499.4 | 182.6 | 18.7 | 2,036.6 | 149.4 | 32.9 | n/a | 304.2 | n/a | 483.2 | 2,187.1 | 297.2 | n/a | n/a | 2,914.7 | 77.7 | 32.6 | 1.9 | 9,218 | 2,305 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.8 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
Carbohydrates (g) | 0.0 | 10.3 | 1.0 | 0.0 | 7.9 | 0.9 | n/a | 16.0 | n/a | 20.0 | 93.7 | 4.2 | n/a | n/a | 158.6 | 2.2 | 1.4 | 0.1 | 316 | 79 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 154.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.2 | 0.0 | 0.0 | 156 | 39 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 0.2 | n/a | 0.2 | 1.0 | 0.5 | n/a | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.4 | 0.0 | n/a | n/a | 0.2 | 0.1 | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 0.0 | 1.9 | 0.1 | 0.0 | 1.4 | 0.2 | n/a | 4.9 | n/a | 7.8 | 30.4 | 2.4 | n/a | n/a | 20.0 | 0.0 | 0.5 | 0.1 | 70 | 17 |
Folate (mcg) | 0.0 | 20.9 | 0.1 | 13.6 | 20.7 | 0.2 | n/a | 61.7 | n/a | 179.6 | 534.4 | 4.0 | n/a | n/a | 145.3 | 2.2 | 0.9 | 1.2 | 985 | 246 |
Folate, DFE (mcg) | 0.0 | 20.9 | 0.1 | 13.6 | 20.7 | 0.2 | n/a | 61.7 | n/a | 179.6 | 534.4 | 4.0 | n/a | n/a | 145.3 | 2.2 | 0.9 | 1.2 | 985 | 246 |
Folate, food (mcg) | 0.0 | 20.9 | 0.1 | 13.6 | 20.7 | 0.2 | n/a | 61.7 | n/a | 179.6 | 534.4 | 4.0 | n/a | n/a | 145.3 | 2.2 | 0.9 | 1.2 | 985 | 246 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | 5.6 | n/a | n/a | n/a | n/a | n/a | n/a | 2.5 | 0.0 | 0.0 | n/a | 10 | 2 |
Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 2.2 | n/a | n/a | n/a | n/a | n/a | 5.1 | n/a | n/a | n/a | n/a | n/a | n/a | 3.0 | 0.0 | 0.0 | n/a | 10 | 3 |
Glutamic acid (g) | 0.0 | 0.3 | 0.0 | 6.3 | 0.2 | n/a | n/a | 1.8 | n/a | 1.4 | 5.4 | 0.3 | n/a | n/a | 3.1 | 0.3 | n/a | n/a | 19 | 5 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 2.8 | 0.1 | n/a | n/a | 0.1 | n/a | 0.4 | 1.4 | 0.1 | n/a | n/a | 0.5 | 0.0 | n/a | n/a | 5 | 1 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | n/a | n/a | 0.1 | n/a | 0.3 | 1.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | n/a | 3 | 1 |
Hydroxyproline | n/a | n/a | n/a | 0.8 | 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 | n/a | 1 | 0 |
Iron (mg) | 0.1 | 0.2 | 0.1 | 4.7 | 0.9 | 1.4 | n/a | 1.1 | n/a | 3.3 | 12.1 | 2.5 | n/a | n/a | 7.1 | 0.0 | 0.9 | 0.0 | 34 | 9 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | n/a | n/a | 0.1 | n/a | 0.4 | 1.6 | 0.1 | n/a | n/a | 0.6 | 0.1 | n/a | n/a | 5 | 1 |
Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 2.3 | 0.0 | n/a | 2 | 1 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 3.3 | 0.1 | n/a | n/a | 0.1 | n/a | 0.6 | 2.8 | 0.1 | n/a | n/a | 0.9 | 0.2 | n/a | n/a | 8 | 2 |
Lysine (g) | 0.0 | 0.0 | 0.0 | 3.5 | 0.1 | n/a | n/a | 0.1 | n/a | 0.6 | 2.4 | 0.1 | n/a | n/a | 1.0 | 0.1 | n/a | n/a | 8 | 2 |
Magnesium (mg) | 0.0 | 11.0 | 0.8 | 40.8 | 20.7 | 7.7 | n/a | 45.2 | n/a | 35.7 | 185.0 | 46.4 | n/a | n/a | 208.8 | 4.8 | 4.2 | 0.5 | 612 | 153 |
Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | n/a | 0.5 | n/a | 0.5 | 2.0 | 0.6 | n/a | n/a | 1.4 | 0.0 | 0.2 | 0.0 | 6 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.5 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | n/a | 2 | 1 |
Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 14.9 | 0.0 | 0.3 | n/a | 0.1 | n/a | 0.1 | 0.2 | 2.3 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 28 | 7 |
Niacin (mg) | 0.0 | 0.1 | 0.0 | 10.5 | 1.1 | 0.1 | n/a | 2.4 | n/a | 1.1 | 2.4 | 0.2 | n/a | n/a | 9.6 | 0.0 | 0.1 | 0.0 | 28 | 7 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 1.2 | 0.2 | n/a | n/a | 0.4 | n/a | 0.6 | 0.9 | 0.0 | n/a | n/a | 2.7 | 0.2 | n/a | 0.0 | 6 | 2 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 1.6 | 0.1 | n/a | n/a | 0.1 | n/a | 0.4 | 1.9 | 0.1 | n/a | n/a | 0.7 | 0.1 | n/a | n/a | 5 | 1 |
Phosphorus (mg) | 0.0 | 31.9 | 4.6 | 387.8 | 38.7 | 10.5 | n/a | 98.7 | n/a | 178.6 | 583.8 | 56.7 | n/a | n/a | 517.6 | 41.7 | 5.9 | 1.0 | 1,957 | 489 |
Phytosterols (mg) | 29.8 | 16.5 | n/a | n/a | n/a | 1.4 | n/a | 28.8 | n/a | n/a | n/a | n/a | n/a | n/a | 45.4 | n/a | 1.8 | 0.1 | 124 | 31 |
Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 1.0 | 0.2 | 0.1 | n/a | 0.3 | n/a | 0.2 | 1.1 | 0.2 | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Potassium (mg) | 0.1 | 160.6 | 12.0 | 669.0 | 289.8 | 37.5 | n/a | 974.3 | n/a | 366.1 | 1,656.7 | 117.7 | n/a | n/a | 3,822.7 | 65.9 | 55.6 | 10.4 | 8,239 | 2,060 |
Proline (g) | 0.0 | 0.0 | 0.0 | 2.1 | 0.1 | n/a | n/a | 0.1 | n/a | 0.4 | 1.5 | 0.1 | n/a | n/a | 0.6 | 0.2 | n/a | n/a | 5 | 1 |
Protein (g) | 0.0 | 1.2 | 0.2 | 42.2 | 1.7 | 0.4 | n/a | 3.6 | n/a | 8.9 | 35.6 | 1.8 | n/a | n/a | 18.3 | 1.5 | 0.2 | 0.0 | 116 | 29 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 25.5 | 0.0 | 0.0 | 25 | 6 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 1.9 | 0.0 | 0.0 | 13.3 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.3 | 4.6 | n/a | n/a | 0.2 | 0.3 | 0.1 | 0.0 | 21 | 5 |
Selenium (mcg) | 0.0 | 0.6 | 0.4 | 35.8 | 0.5 | 0.1 | n/a | 0.0 | n/a | 2.8 | 4.9 | 1.1 | n/a | n/a | 2.7 | 1.4 | 0.1 | 0.0 | 51 | 13 |
Serine (g) | 0.0 | 0.0 | 0.0 | 1.7 | 0.1 | n/a | n/a | 0.1 | n/a | 0.4 | 1.9 | 0.1 | n/a | n/a | 0.7 | 0.1 | n/a | n/a | 5 | 1 |
Sodium (mg) | 0.3 | 4.4 | 0.5 | 149.7 | 8.1 | 3.5 | n/a | 20.6 | n/a | 2.0 | 8.2 | 3.4 | n/a | n/a | 54.5 | 19.3 | 0.8 | 0.9 | 276 | 69 |
Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 140.2 | n/a | n/a | n/a | 140 | 35 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5.4 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 5 | 1 |
Sucrose | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1.5 | 0.0 | 0.1 | n/a | 3 | 1 |
Sugar (g) | 0.0 | 4.7 | 0.0 | 0.0 | 4.8 | 0.0 | n/a | 10.8 | n/a | 1.8 | 1.3 | 0.1 | n/a | n/a | 7.1 | 2.3 | 0.1 | 0.0 | 33 | 8 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 183.8 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 184 | 46 |
Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.2 | n/a | 0.2 | 0.7 | 0.0 | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 1.6 | 0.1 | n/a | n/a | 0.1 | n/a | 0.3 | 1.5 | 0.1 | n/a | n/a | 0.6 | 0.0 | n/a | n/a | 4 | 1 |
Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.0 | 0.8 | 0.6 | 0.1 | n/a | 2.2 | n/a | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 6 | 2 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | 0.8 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Total Fat (g) | 13.5 | 0.1 | 0.0 | 34.0 | 0.4 | 0.5 | n/a | 0.8 | n/a | 0.4 | 2.1 | 7.4 | n/a | n/a | 0.8 | 0.4 | 0.2 | 0.0 | 61 | 15 |
TransFatty acids | n/a | n/a | n/a | 2.1 | 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 | 2 | 1 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.4 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | n/a | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | n/a | n/a | 0.1 | n/a | 0.2 | 1.0 | 0.1 | n/a | n/a | 0.4 | 0.1 | n/a | n/a | 3 | 1 |
Valine (g) | 0.0 | 0.0 | 0.0 | 2.1 | 0.1 | n/a | n/a | 0.1 | n/a | 0.4 | 1.9 | 0.1 | n/a | n/a | 0.9 | 0.1 | n/a | n/a | 6 | 1 |
Vitamin A, IU (IU) | 0.0 | 2.2 | 0.3 | 0.0 | 856.8 | 26.7 | n/a | 3,424.5 | n/a | 7.9 | 0.0 | 0.0 | n/a | n/a | 18.2 | 86.1 | 0.0 | 135.0 | 4,558 | 1,139 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 43.2 | 1.3 | n/a | 172.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 25.5 | 0.0 | 6.7 | 249 | 62 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 4.9 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 5 | 1 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.0 | 0.8 | 0.5 | 0.0 | n/a | 0.3 | n/a | 0.2 | 0.5 | 0.0 | n/a | n/a | 2.7 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Vitamin C (mg) | 0.0 | 8.1 | 0.9 | 0.0 | 129.3 | 0.2 | n/a | 56.3 | n/a | 1.5 | 4.9 | 0.0 | n/a | n/a | 178.9 | 0.0 | 0.6 | 0.5 | 381 | 95 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 9.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 21.1 | 0.0 | 0.0 | 30 | 8 |
Water (g) | 0.0 | 98.0 | 1.8 | 149.1 | 79.2 | 0.2 | n/a | 388.6 | n/a | 69.1 | 275.2 | 0.2 | n/a | n/a | 720.4 | 39.5 | 0.2 | 1.8 | 1,823 | 456 |
Zinc (mg) | 0.0 | 0.2 | 0.0 | 10.2 | 0.2 | 0.1 | n/a | 0.7 | n/a | 1.3 | 4.4 | 1.4 | n/a | n/a | 2.6 | 0.2 | 0.1 | 0.0 | 21 | 5 |
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.