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.
1/3 cup (73g) oil |
1 (110g) onions |
2 (6g) garlic cloves |
2 teaspoons (5g) paprika |
2 teaspoons (0g) seasoning |
2 teaspoons (4g) ground cumin |
1 teaspoon (2g) turmeric |
1 teaspoon (2g) ground coriander |
1/2 teaspoon (1g) chili powder |
6 (1,278g) potatoes |
1 (0g) parsnips |
2 cups (232g) pumpkin |
2 cups (214g) cauliflower florets |
2 cups (0g) vegetable stock |
1 tablespoon (0g) preserved lemons |
400 g (400g) chickpeas |
1/2 cup (83g) sultanas |
2 cups (346g) couscous |
2 cups (474g) boiling water |
1/2 cup (62g) pistachios |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.8 | n/a | 0.1 | 0.2 | n/a | n/a | 0.8 | n/a | 1.3 | n/a | 0.6 | 4 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1.3 | n/a | 0.1 | 0.2 | n/a | n/a | 1.9 | n/a | 1.6 | n/a | 1.2 | 7 | 1 |
Ash (g) | 0.0 | 0.4 | 0.1 | 0.4 | n/a | 0.3 | 0.1 | 0.1 | 0.2 | 13.8 | n/a | 1.9 | 1.6 | n/a | n/a | 6.4 | 1.4 | 2.1 | 0.5 | 1.8 | 31 | 5 |
Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 6.0 | n/a | 0.2 | 0.4 | n/a | n/a | 2.3 | n/a | 1.8 | n/a | 1.1 | 12 | 2 |
Beta-sitosterol | 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 | n/a | n/a | n/a | n/a | n/a | 121.8 | 122 | 20 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.0 | 25.3 | 10.9 | 10.5 | n/a | 39.1 | 4.0 | 12.8 | 4.5 | 153.4 | n/a | 48.7 | 47.1 | n/a | n/a | 128.0 | 43.7 | 83.0 | 14.2 | 64.6 | 690 | 115 |
Calories | 641.7 | 44.0 | 8.9 | 13.0 | n/a | 15.8 | 7.8 | 5.4 | 3.8 | 984.1 | n/a | 60.3 | 53.5 | n/a | n/a | 476.0 | 249.2 | 1,301.0 | 0.0 | 345.6 | 4,210 | 702 |
Calories (kj) | 2,685.3 | 182.6 | 37.4 | 54.3 | n/a | 65.8 | 32.6 | 22.4 | 15.9 | 4,102.4 | n/a | 252.9 | 222.6 | n/a | n/a | 1,988.0 | 1,042.8 | 5,442.6 | 0.0 | 1,446.5 | 17,594 | 2,932 |
Campesterol | 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 | n/a | n/a | n/a | n/a | n/a | 6.2 | 6 | 1 |
Carbohydrates (g) | 0.0 | 10.3 | 2.0 | 2.5 | n/a | 1.9 | 1.4 | 1.0 | 0.7 | 223.3 | n/a | 15.1 | 10.6 | n/a | n/a | 90.4 | 65.6 | 267.9 | 0.0 | 16.9 | 710 | 118 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.3 | 0.1 | n/a | n/a | 0.7 | 0.3 | 0.9 | 0.0 | 0.8 | 5 | 1 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 1.2 | n/a | 0.2 | 2 | 0 |
Dietary Fiber (g) | 0.0 | 1.9 | 0.1 | 1.6 | n/a | 0.4 | 0.5 | 0.8 | 0.5 | 28.1 | n/a | 1.2 | 4.3 | n/a | n/a | 17.6 | 3.3 | 17.3 | 0.0 | 6.3 | 84 | 14 |
Folate (mcg) | 0.0 | 20.9 | 0.2 | 2.3 | n/a | 0.4 | 0.9 | 0.0 | 0.4 | 204.5 | n/a | 37.1 | 122.0 | n/a | n/a | 268.0 | 2.5 | 69.2 | 0.0 | 31.4 | 760 | 127 |
Folate, DFE (mcg) | 0.0 | 20.9 | 0.2 | 2.3 | n/a | 0.4 | 0.9 | 0.0 | 0.4 | 204.5 | n/a | 37.1 | 122.0 | n/a | n/a | 268.0 | 2.5 | 69.2 | 0.0 | 31.4 | 760 | 127 |
Folate, food (mcg) | 0.0 | 20.9 | 0.2 | 2.3 | n/a | 0.4 | 0.9 | 0.0 | 0.4 | 204.5 | n/a | 37.1 | 122.0 | n/a | n/a | 268.0 | 2.5 | 69.2 | 0.0 | 31.4 | 760 | 127 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 1.4 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | 0.1 | 3.5 | n/a | n/a | 2.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 7 | 1 |
Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 2.2 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 4.2 | n/a | n/a | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 9 | 1 |
Glutamic acid (g) | 0.0 | 0.3 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 4.4 | n/a | 0.4 | 0.5 | n/a | n/a | 3.5 | n/a | 15.9 | n/a | 2.3 | 28 | 5 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.7 | n/a | 0.1 | 0.2 | n/a | n/a | 0.8 | n/a | 1.4 | n/a | 0.6 | 4 | 1 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.4 | n/a | 0.0 | 0.1 | n/a | n/a | 0.5 | n/a | 0.9 | n/a | 0.3 | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | 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 |
Iron (mg) | 0.0 | 0.2 | 0.1 | 1.0 | n/a | 2.8 | 0.9 | 0.3 | 0.2 | 10.0 | n/a | 1.9 | 0.9 | n/a | n/a | 5.4 | 1.5 | 3.7 | 0.0 | 2.4 | 31 | 5 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.8 | n/a | 0.1 | 0.2 | n/a | n/a | 0.8 | n/a | 1.7 | n/a | 0.5 | 4 | 1 |
Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1.2 | n/a | 0.1 | 0.2 | n/a | n/a | 1.4 | n/a | 3.0 | n/a | 0.9 | 7 | 1 |
Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1.3 | n/a | 0.1 | 0.5 | n/a | n/a | 1.3 | n/a | 0.8 | n/a | 0.7 | 5 | 1 |
Magnesium (mg) | 0.0 | 11.0 | 1.5 | 8.2 | n/a | 15.4 | 4.2 | 5.9 | 2.0 | 293.9 | n/a | 27.8 | 32.1 | n/a | n/a | 116.0 | 28.9 | 152.2 | 4.7 | 74.4 | 778 | 130 |
Maltose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
Manganese | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 2.0 | n/a | 0.3 | 0.3 | n/a | n/a | 2.4 | 0.3 | 2.7 | 0.0 | 0.7 | 9 | 2 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 0.7 | n/a | 0.2 | 2 | 0 |
Monounsaturated Fat (g) | 20.0 | 0.0 | 0.0 | 0.1 | n/a | 0.6 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1.0 | 0.0 | 0.3 | 0.0 | 14.6 | 37 | 6 |
Niacin (mg) | 0.0 | 0.1 | 0.0 | 0.5 | n/a | 0.2 | 0.1 | 0.0 | 0.2 | 13.5 | n/a | 1.4 | 1.1 | n/a | n/a | 0.6 | 0.9 | 12.1 | 0.0 | 0.8 | 31 | 5 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 3.8 | n/a | 0.7 | 1.4 | n/a | n/a | 1.2 | 0.1 | 4.3 | 0.0 | 0.3 | 12 | 2 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1.0 | n/a | 0.1 | 0.1 | n/a | n/a | 1.1 | n/a | 2.1 | n/a | 0.6 | 5 | 1 |
Phosphorus (mg) | 0.0 | 31.9 | 9.2 | 14.4 | n/a | 21.0 | 5.9 | 7.4 | 4.1 | 728.5 | n/a | 102.1 | 94.2 | n/a | n/a | 360.0 | 94.9 | 588.2 | 0.0 | 301.4 | 2,363 | 394 |
Phytosterols (mg) | 702.7 | 16.5 | n/a | 8.1 | n/a | 2.9 | 1.8 | 0.8 | 1.1 | 63.9 | n/a | 27.8 | 38.5 | n/a | n/a | n/a | n/a | n/a | n/a | 131.6 | 996 | 166 |
Polyunsaturated Fat (g) | 39.7 | 0.0 | 0.0 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 2.0 | 0.1 | 0.9 | 0.0 | 8.5 | 52 | 9 |
Potassium (mg) | 0.0 | 160.6 | 24.1 | 104.9 | n/a | 75.1 | 55.6 | 22.8 | 26.3 | 5,380.4 | n/a | 788.8 | 639.9 | n/a | n/a | 688.0 | 615.5 | 574.4 | 4.7 | 630.4 | 9,791 | 1,632 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.8 | n/a | 0.1 | 0.2 | n/a | n/a | 0.8 | n/a | 4.9 | n/a | 0.5 | 7 | 1 |
Protein (g) | 0.0 | 1.2 | 0.4 | 0.7 | n/a | 0.7 | 0.2 | 0.2 | 0.2 | 25.8 | n/a | 2.3 | 4.1 | n/a | n/a | 19.8 | 2.8 | 44.1 | 0.0 | 12.5 | 115 | 19 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.3 | 0.1 | n/a | n/a | 0.1 | 0.2 | 0.3 | 0.0 | 0.1 | 2 | 0 |
Saturated Fat (g) | 9.4 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.1 | n/a | n/a | 0.5 | 0.1 | 0.4 | 0.0 | 3.4 | 15 | 2 |
Selenium (mcg) | 0.0 | 0.6 | 0.9 | 0.3 | n/a | 0.2 | 0.1 | 0.5 | 0.3 | 3.8 | n/a | 0.7 | 1.3 | n/a | n/a | 11.2 | 0.6 | n/a | 0.0 | 4.3 | 25 | 4 |
Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.9 | n/a | 0.1 | 0.2 | n/a | n/a | 1.0 | n/a | 2.1 | n/a | 0.7 | 5 | 1 |
Sodium (mg) | 0.0 | 4.4 | 1.0 | 3.1 | n/a | 7.1 | 0.8 | 0.6 | 22.1 | 76.7 | n/a | 2.3 | 64.2 | n/a | n/a | 1,196.0 | 9.9 | 34.6 | 14.2 | 0.6 | 1,438 | 240 |
Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 197.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.0 | 198 | 33 |
Stigmasterol | 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 | n/a | n/a | n/a | n/a | n/a | 3.1 | 3 | 1 |
Sucrose | n/a | 1.1 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 2.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 4.2 | 8 | 1 |
Sugar (g) | 0.0 | 4.7 | 0.1 | 0.5 | n/a | 0.1 | 0.1 | n/a | 0.1 | 10.0 | n/a | 3.2 | 4.1 | n/a | n/a | n/a | 48.8 | n/a | 0.0 | 4.7 | 76 | 13 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 0.1 | 0.1 | n/a | n/a | 0.1 | 0.0 | 0.6 | 0.0 | 0.5 | 3 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.8 | n/a | 0.1 | 0.2 | n/a | n/a | 0.7 | n/a | 1.2 | n/a | 0.4 | 3 | 1 |
Tocopherol, alpha (mg) | 10.4 | 0.0 | 0.0 | 1.4 | n/a | 0.1 | 0.1 | n/a | 0.5 | 0.1 | n/a | 2.5 | 0.2 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 1.4 | 17 | 3 |
Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | 0 | 0 |
Tocopherol, gamma | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 13.9 | 15 | 2 |
Total Fat (g) | 72.6 | 0.1 | 0.0 | 0.6 | n/a | 0.9 | 0.2 | 0.3 | 0.2 | 1.2 | n/a | 0.2 | 0.6 | n/a | n/a | 4.6 | 0.4 | 2.2 | 0.0 | 27.9 | 112 | 19 |
Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids (g) | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 0.6 | n/a | 0.2 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.6 | n/a | 0.1 | 0.1 | n/a | n/a | 0.5 | n/a | 1.2 | n/a | 0.3 | 3 | 0 |
Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1.3 | n/a | 0.1 | 0.3 | n/a | n/a | 0.8 | n/a | 1.9 | n/a | 0.8 | 5 | 1 |
Vitamin A, IU (IU) | 0.0 | 2.2 | 0.5 | 2,265.7 | n/a | 53.3 | 0.0 | 0.0 | 400.3 | 25.6 | n/a | 17,130.9 | 0.0 | n/a | n/a | 84.0 | 0.0 | 0.0 | 0.0 | 255.2 | 20,218 | 3,370 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 113.3 | n/a | 2.7 | 0.0 | 0.0 | 20.0 | 0.0 | n/a | 856.1 | 0.0 | n/a | n/a | 4.0 | 0.0 | 0.0 | 0.0 | 12.9 | 1,009 | 168 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 3.8 | n/a | 0.1 | 0.4 | n/a | n/a | 1.9 | 0.3 | 0.4 | 0.0 | 1.0 | 8 | 1 |
Vitamin C (mg) | 0.0 | 8.1 | 1.9 | 0.0 | n/a | 0.3 | 0.6 | 0.4 | 0.0 | 251.8 | n/a | 20.9 | 103.1 | n/a | n/a | 15.2 | 2.6 | 0.0 | 0.0 | 3.4 | 408 | 68 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 0.0 | 98.0 | 3.5 | 0.5 | n/a | 0.3 | 0.2 | 0.2 | 0.1 | 1,014.0 | n/a | 212.5 | 197.0 | n/a | n/a | 278.8 | 12.4 | 29.6 | 473.5 | 2.4 | 2,323 | 387 |
Zinc (mg) | 0.0 | 0.2 | 0.1 | 0.2 | n/a | 0.2 | 0.1 | 0.1 | 0.1 | 3.7 | n/a | 0.7 | 0.6 | n/a | n/a | 4.2 | 0.3 | 2.9 | 0.0 | 1.4 | 15 | 2 |
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.