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 medium (110g) onions |
3 tablespoons (41g) sunflower oil |
4 ounces (114g) hazelnuts |
1 1/4 lbs (567g) courgettes |
1/2 tablespoon (5g) sesame seeds |
1/2 tablespoon (3g) cumin seeds |
1/2 teaspoon (1g) turmeric |
1/4 teaspoon (1g) gingerroot |
3 ounces (86g) oatmeal |
3 ounces (86g) ground almonds |
2 ounces (57g) creamed coconut |
5 ounces (142g) canned tomatoes |
1 pinch (0g) cayenne pepper |
1 to taste (8g) salt and black pepper |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.8 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.9 | 0.2 | 0.0 | n/a | n/a | 3 | 1 |
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 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.1 | 0.0 | 2.5 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.7 | 2.1 | 0.5 | 0.0 | n/a | n/a | 6 | 2 |
Ash (g) | 0.4 | 0.0 | 2.6 | 3.3 | 0.2 | 0.2 | 0.1 | 0.0 | 1.5 | 2.6 | 1.4 | 1.1 | 0.0 | n/a | 13 | 3 |
Aspartic acid (g) | 0.1 | 0.0 | 1.9 | 0.8 | 0.1 | n/a | n/a | 0.0 | 1.0 | 2.5 | 0.3 | 0.2 | n/a | n/a | 7 | 2 |
Beta-sitosterol | n/a | n/a | 101.1 | n/a | n/a | n/a | n/a | n/a | n/a | 113.1 | n/a | n/a | n/a | n/a | 214 | 54 |
Caffeine (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 | n/a | 0 | 0 |
Calcium (mg) | 25.3 | 0.0 | 129.5 | 90.8 | 43.9 | 27.9 | 2.0 | 0.1 | 44.6 | 226.3 | 14.8 | 43.9 | 0.2 | n/a | 649 | 162 |
Calories | 44.0 | 360.7 | 713.4 | 96.5 | 25.8 | 11.3 | 3.9 | 0.4 | 324.9 | 492.9 | 388.5 | 24.1 | 0.4 | n/a | 2,487 | 622 |
Calories (kj) | 182.6 | 1,509.2 | 2,986.5 | 397.2 | 107.9 | 47.0 | 16.3 | 1.7 | 1,359.4 | 2,064.0 | 1,625.6 | 102.1 | 1.5 | n/a | 10,401 | 2,600 |
Campesterol | n/a | n/a | 6.8 | n/a | n/a | n/a | n/a | n/a | n/a | 4.3 | n/a | n/a | n/a | n/a | 11 | 3 |
Carbohydrates (g) | 10.3 | 0.0 | 19.0 | 17.6 | 1.1 | 1.3 | 0.7 | 0.1 | 58.0 | 18.6 | 12.2 | 5.7 | 0.1 | n/a | 145 | 36 |
Cholesterol (mg) | 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 | n/a | 0 | 0 |
Copper (mg) | 0.0 | 0.0 | 2.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.9 | 0.5 | 0.1 | 0.0 | n/a | 4 | 1 |
Cystine (g) | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.2 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 1.9 | 0.0 | 11.0 | 5.7 | 0.5 | 0.3 | 0.2 | 0.0 | 8.7 | 10.5 | n/a | 1.4 | 0.0 | n/a | 40 | 10 |
Folate (mcg) | 20.9 | 0.0 | 128.4 | 136.2 | 4.4 | 0.3 | 0.4 | 0.1 | 27.4 | 42.9 | 5.1 | 11.3 | 0.1 | n/a | 377 | 94 |
Folate, DFE (mcg) | 20.9 | 0.0 | 128.4 | 136.2 | 4.4 | 0.3 | 0.4 | 0.1 | 27.4 | 42.9 | 5.1 | 11.3 | 0.1 | n/a | 377 | 94 |
Folate, food (mcg) | 20.9 | 0.0 | 128.4 | 136.2 | 4.4 | 0.3 | 0.4 | 0.1 | 27.4 | 42.9 | 5.1 | 11.3 | 0.1 | n/a | 377 | 94 |
Folic acid (mcg) | 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 | n/a | 0 | 0 |
Fructose (g) | 1.4 | n/a | 0.1 | 7.8 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 1.8 | n/a | n/a | 11 | 3 |
Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 2.2 | n/a | 0.1 | 6.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 1.6 | n/a | n/a | 10 | 2 |
Glutamic acid (g) | 0.3 | 0.0 | 4.2 | 0.7 | 0.2 | n/a | n/a | 0.0 | 2.4 | 5.8 | 0.7 | 0.7 | n/a | n/a | 15 | 4 |
Glycine (g) | 0.0 | 0.0 | 0.8 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.6 | 1.3 | 0.1 | 0.0 | n/a | n/a | 3 | 1 |
Histidine (g) | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.5 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
Iron (mg) | 0.2 | 0.0 | 5.3 | 2.1 | 0.7 | 2.0 | 0.5 | 0.0 | 3.6 | 3.2 | 1.9 | 1.4 | 0.0 | n/a | 21 | 5 |
Isoleucine (g) | 0.0 | 0.0 | 0.6 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.6 | 0.1 | 0.0 | n/a | n/a | 2 | 1 |
Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 1.2 | 0.4 | 0.1 | n/a | n/a | 0.0 | 0.8 | 1.3 | 0.2 | 0.0 | n/a | n/a | 4 | 1 |
Lysine (g) | 0.0 | 0.0 | 0.5 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.5 | 0.1 | 0.0 | n/a | n/a | 2 | 1 |
Magnesium (mg) | 11.0 | 0.0 | 185.2 | 102.1 | 15.8 | 11.0 | 2.1 | 0.2 | 118.3 | 229.7 | 52.3 | 15.6 | 0.2 | n/a | 743 | 186 |
Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.1 | 0.0 | 7.0 | 1.0 | 0.1 | 0.1 | 0.1 | 0.0 | 3.1 | 2.0 | 1.6 | 0.1 | 0.0 | n/a | 15 | 4 |
Methionine (g) | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 0.0 | 18.8 | 51.9 | 0.1 | 0.8 | 0.4 | 0.0 | 0.0 | 1.7 | 26.5 | 1.7 | 0.0 | 0.0 | n/a | 102 | 25 |
Niacin (mg) | 0.1 | 0.0 | 2.0 | 2.6 | 0.2 | 0.1 | 0.1 | 0.0 | 1.0 | 2.9 | 0.3 | 1.0 | 0.0 | n/a | 10 | 3 |
Pantothenic acid (mg) | 0.1 | 0.0 | 1.0 | 1.2 | 0.0 | n/a | n/a | 0.0 | 1.0 | 0.4 | 0.5 | 0.2 | n/a | n/a | 4 | 1 |
Phenylalanine (g) | 0.0 | 0.0 | 0.8 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.6 | 1.0 | 0.2 | 0.0 | n/a | n/a | 3 | 1 |
Phosphorus (mg) | 31.9 | 0.0 | 329.4 | 215.6 | 28.3 | 15.0 | 2.9 | 0.2 | 351.4 | 414.9 | 118.7 | 26.9 | 0.3 | n/a | 1,536 | 384 |
Phytosterols (mg) | 16.5 | 4.1 | 109.1 | n/a | 32.1 | 2.0 | 0.9 | 0.1 | n/a | n/a | n/a | n/a | 0.1 | n/a | 165 | 41 |
Polyunsaturated Fat (g) | 0.0 | 14.9 | 9.0 | 0.5 | 1.0 | 0.1 | 0.0 | 0.0 | 2.0 | 10.3 | 0.4 | 0.1 | 0.0 | n/a | 38 | 10 |
Potassium (mg) | 160.6 | 0.0 | 772.5 | 1,481.2 | 21.1 | 53.6 | 27.8 | 2.1 | 310.3 | 604.3 | 313.0 | 266.5 | 2.3 | n/a | 4,015 | 1,004 |
Proline (g) | 0.0 | 0.0 | 0.6 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.9 | 0.1 | 0.0 | n/a | n/a | 2 | 1 |
Protein (g) | 1.2 | 0.0 | 17.0 | 6.9 | 0.8 | 0.5 | 0.1 | 0.0 | 11.3 | 18.2 | 3.0 | 1.1 | 0.0 | n/a | 60 | 15 |
Retinol (mcg) | 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 | n/a | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.1 | 0.1 | 0.0 | n/a | 2 | 0 |
Saturated Fat (g) | 0.0 | 5.3 | 5.1 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 1.0 | 3.2 | 34.8 | 0.0 | 0.0 | n/a | 50 | 13 |
Selenium (mcg) | 0.6 | 0.0 | 2.7 | 1.1 | 1.5 | 0.2 | 0.0 | 0.0 | 24.8 | 2.1 | n/a | 0.1 | 0.0 | n/a | 33 | 8 |
Serine (g) | 0.0 | 0.0 | 0.8 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.8 | 0.2 | 0.0 | n/a | n/a | 3 | 1 |
Sodium (mg) | 4.4 | 0.0 | 0.0 | 45.4 | 0.5 | 5.0 | 0.4 | 0.1 | 5.1 | 0.9 | 21.0 | 202.7 | 0.0 | n/a | 286 | 71 |
Starch (g) | 0.0 | n/a | 0.5 | 0.0 | n/a | n/a | n/a | n/a | 49.6 | 0.6 | n/a | n/a | n/a | n/a | 51 | 13 |
Stigmasterol | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | 3.4 | n/a | n/a | n/a | n/a | 5 | 1 |
Sucrose (g) | 1.1 | n/a | 4.8 | 0.3 | n/a | n/a | 0.0 | n/a | 0.8 | 3.1 | n/a | 0.0 | n/a | n/a | 10 | 3 |
Sugar (g) | 4.7 | 0.0 | 4.9 | 14.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | 3.3 | n/a | 3.4 | 0.0 | n/a | 31 | 8 |
Theobromine (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 | n/a | 0 | 0 |
Thiamin (mg) | 0.1 | 0.0 | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 2 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.6 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.5 | 0.1 | 0.1 | n/a | n/a | 2 | 0 |
Tocopherol, alpha (mg) | 0.0 | 16.8 | 17.1 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 22.5 | n/a | 1.0 | 0.0 | n/a | 59 | 15 |
Tocopherol, beta (mg) | 0.0 | 0.7 | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.8 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Tocopherol, gamma (mg) | 0.0 | 3.7 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.6 | n/a | 0.1 | n/a | n/a | 4 | 1 |
Total Fat (g) | 0.1 | 40.8 | 69.0 | 1.8 | 2.2 | 0.7 | 0.1 | 0.0 | 5.6 | 42.4 | 39.2 | 0.2 | 0.0 | n/a | 202 | 51 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.4 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
Valine (g) | 0.0 | 0.0 | 0.8 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.7 | 0.2 | 0.0 | n/a | n/a | 3 | 1 |
Vitamin A, IU (IU) | 2.2 | 0.0 | 22.7 | 1,135.0 | 0.4 | 38.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 165.9 | 46.8 | n/a | 1,412 | 353 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 1.1 | 56.7 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.5 | 2.3 | n/a | 71 | 18 |
Vitamin B-12 (mcg) | 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 | n/a | 0 | 0 |
Vitamin B-6 (mg) | 0.1 | 0.0 | 0.6 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.2 | 0.0 | n/a | 2 | 1 |
Vitamin C (mg) | 8.1 | 0.0 | 7.2 | 101.6 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.9 | 13.2 | 0.1 | n/a | 132 | 33 |
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 | n/a | 0 | 0 |
Water (g) | 98.0 | 0.0 | 6.0 | 537.9 | 0.2 | 0.2 | 0.1 | 0.4 | 9.3 | 4.0 | 0.9 | 133.7 | 0.0 | n/a | 791 | 198 |
Zinc (mg) | 0.2 | 0.0 | 2.8 | 1.8 | 0.3 | 0.1 | 0.0 | 0.0 | 3.1 | 2.6 | 1.2 | 0.2 | 0.0 | n/a | 12 | 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.