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.
|
1/2 lb (228g) orzo pasta |
4 ounces (125g) fresh spinach |
4 ounces (120g) feta |
1/2 cup (80g) red onions |
1/2 cup (75g) red bell peppers |
1 (6g) serrano peppers |
4 (12g) garlic cloves |
3 tablespoons (26g) capers |
1/2 cup (67g) kalamata olives |
1/4 cup (15g) fresh parsley |
1/2 cup (108g) olive oil |
1/4 cup (61g) lemon juice |
1 (58g) lemons |
2 tablespoons (30g) Dijon mustard |
1 teaspoon (0g) oregano |
1 teaspoon (1g) basil |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine (g) | 1.0 | 0.2 | 0.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Alcohol (g) | 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 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 1.1 | 0.2 | 0.6 | 0.1 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Ash (g) | 2.0 | 2.1 | 6.3 | 0.3 | 0.4 | 0.1 | 0.2 | 2.1 | 1.5 | 0.3 | 0.0 | 0.1 | 0.2 | 1.1 | 0.0 | 0.0 | n/a | 17 | 3 |
| Aspartic acid (g) | 1.4 | 0.3 | 0.9 | 0.1 | 0.2 | n/a | 0.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 3 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (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 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 47.9 | 123.7 | 593.7 | 18.4 | 5.2 | 0.7 | 21.7 | 10.3 | 59.1 | 20.7 | 1.1 | 3.7 | 15.1 | 17.4 | 5.3 | 1.6 | n/a | 946 | 158 |
| Calories | 845.9 | 28.7 | 317.9 | 32.0 | 23.1 | 2.0 | 17.9 | 5.9 | 77.3 | 5.4 | 954.7 | 13.4 | 16.8 | 20.1 | 0.9 | 0.2 | n/a | 2,362 | 394 |
| Calories (kj) | 3,540.8 | 121.2 | 1,328.2 | 132.8 | 96.1 | 8.2 | 74.8 | 24.8 | 323.2 | 22.7 | 3,994.9 | 55.5 | 70.2 | 83.4 | 3.7 | 0.8 | n/a | 9,881 | 1,647 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 170.2 | 4.5 | 4.9 | 7.5 | 4.5 | 0.4 | 4.0 | 1.3 | 4.2 | 0.9 | 0.0 | 4.2 | 5.4 | 1.6 | 0.2 | 0.0 | n/a | 214 | 36 |
| Cholesterol (mg) | 0.0 | 0.0 | 107.2 | 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 | 107 | 18 |
| Copper (mg) | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Cystine (g) | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 7.3 | 2.7 | 0.0 | 1.4 | 1.6 | 0.2 | 0.3 | 0.8 | 2.2 | 0.5 | 0.0 | 0.2 | 1.6 | 1.0 | 0.1 | 0.0 | n/a | 20 | 3 |
| Folate (mcg) | 540.4 | 242.4 | 38.5 | 15.2 | 34.3 | 1.4 | 0.4 | 5.9 | 0.0 | 22.8 | 0.0 | 12.2 | 6.4 | 2.1 | 0.8 | 0.6 | n/a | 923 | 154 |
| Folate, DFE (mcg) | 891.5 | 242.4 | 38.5 | 15.2 | 34.3 | 1.4 | 0.4 | 5.9 | 0.0 | 22.8 | 0.0 | 12.2 | 6.4 | 2.1 | 0.8 | 0.6 | n/a | 1,274 | 212 |
| Folate, food (mcg) | 41.0 | 242.4 | 38.5 | 15.2 | 34.3 | 1.4 | 0.4 | 5.9 | 0.0 | 22.8 | 0.0 | 12.2 | 6.4 | 2.1 | 0.8 | 0.6 | n/a | 424 | 71 |
| Folic acid (mcg) | 499.3 | 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 | 0.0 | 0.0 | n/a | 499 | 83 |
| Fructose (g) | 0.3 | 0.2 | n/a | 1.0 | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | 0.1 | 0.0 | 0.0 | n/a | 4 | 1 |
| Galactose (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.3 | 0.1 | n/a | 1.6 | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | 0.1 | 0.0 | 0.0 | n/a | 4 | 1 |
| Glutamic acid (g) | 10.5 | 0.4 | 2.9 | 0.2 | 0.2 | n/a | 0.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.0 | n/a | 15 | 2 |
| Glycine (g) | 1.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
| Histidine (g) | 0.7 | 0.1 | 0.5 | 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 | n/a | 1 | 0 |
| Hydroxyproline (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 7.5 | 3.4 | 0.8 | 0.2 | 0.3 | 0.1 | 0.2 | 0.4 | 2.2 | 0.9 | 0.6 | 0.0 | 0.3 | 0.5 | 0.1 | 0.0 | n/a | 18 | 3 |
| Isoleucine (g) | 1.2 | 0.2 | 1.0 | 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 | n/a | 2 | 0 |
| Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 2.3 | 0.3 | 1.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 4 | 1 |
| Lysine (g) | 0.7 | 0.2 | 1.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 3 | 0 |
| Magnesium (mg) | 120.8 | 98.7 | 22.9 | 8.0 | 8.9 | 1.3 | 3.0 | 8.5 | 2.7 | 7.5 | 0.0 | 3.7 | 4.6 | 14.7 | 0.9 | 0.6 | n/a | 307 | 51 |
| Maltose (g) | 4.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Manganese (mg) | 2.1 | 1.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 4 | 1 |
| Methionine (g) | 0.3 | 0.1 | 0.4 | 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 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.4 | 0.0 | 5.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.3 | 0.0 | 78.8 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | n/a | 91 | 15 |
| Niacin (mg) | 16.4 | 0.9 | 1.2 | 0.1 | 0.7 | 0.1 | 0.1 | 0.2 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 20 | 3 |
| Pantothenic acid (mg) | 1.0 | 0.1 | 1.2 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 3 | 1 |
| Phenylalanine (g) | 1.5 | 0.2 | 0.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 3 | 0 |
| Phosphorus (mg) | 430.9 | 61.2 | 405.8 | 23.2 | 19.4 | 2.4 | 18.4 | 2.6 | 2.0 | 8.7 | 0.0 | 4.9 | 9.3 | 31.8 | 0.5 | 0.5 | n/a | 1,022 | 170 |
| Phytosterols | n/a | 11.2 | n/a | 12.0 | n/a | 0.4 | n/a | 12.4 | n/a | 0.8 | 238.7 | n/a | n/a | n/a | 0.7 | n/a | n/a | 276 | 46 |
| Polyunsaturated Fat (g) | 1.3 | 0.2 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.6 | 0.0 | 11.4 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 15 | 2 |
| Potassium (mg) | 508.4 | 697.3 | 74.7 | 116.8 | 157.2 | 18.6 | 48.1 | 10.3 | 5.4 | 83.1 | 1.1 | 62.8 | 80.0 | 41.4 | 4.2 | 2.6 | n/a | 1,912 | 319 |
| Proline (g) | 3.6 | 0.1 | 1.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 6 | 1 |
| Protein (g) | 29.7 | 3.6 | 17.1 | 0.9 | 0.7 | 0.1 | 0.8 | 0.6 | 0.6 | 0.4 | 0.0 | 0.2 | 0.6 | 1.3 | 0.0 | 0.0 | n/a | 57 | 9 |
| Retinol (mcg) | 0.0 | 0.0 | 150.5 | 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 | 151 | 25 |
| Riboflavin (mg) | 0.9 | 0.2 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Saturated Fat (g) | 0.6 | 0.1 | 18.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 | 0.0 | 14.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 35 | 6 |
| Selenium (mcg) | 144.1 | 1.2 | 18.1 | 0.4 | 0.1 | 0.0 | 1.7 | 0.3 | 0.6 | 0.0 | 0.0 | 0.1 | 0.2 | 9.9 | 0.0 | 0.0 | n/a | 177 | 29 |
| Serine (g) | 1.4 | 0.1 | 1.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 3 | 1 |
| Sodium (mg) | 13.7 | 98.7 | 1,343.8 | 3.2 | 3.0 | 0.6 | 2.0 | 764.7 | 493.9 | 8.4 | 2.2 | 0.6 | 1.2 | 340.5 | 0.1 | 0.0 | n/a | 3,077 | 513 |
| Starch (g) | 142.4 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 143 | 24 |
| Stigmasterol | n/a | 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 |
| Sucrose (g) | 1.1 | 0.1 | n/a | 0.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Sugar (g) | 6.1 | 0.5 | 4.9 | 3.4 | 3.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 1.5 | 1.5 | 0.3 | 0.0 | 0.0 | n/a | 22 | 4 |
| Theobromine (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 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 2.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 3 | 0 |
| Threonine (g) | 1.1 | 0.2 | 0.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.3 | 2.5 | 0.2 | 0.0 | 1.2 | 0.0 | 0.0 | 0.2 | 1.1 | 0.1 | 15.5 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 22 | 4 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 2.0 | 0.2 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 0.9 | n/a | n/a | 0.6 | 0.1 | 0.0 | n/a | 4 | 1 |
| Total Fat (g) | 3.4 | 0.5 | 25.6 | 0.1 | 0.2 | 0.0 | 0.1 | 0.2 | 7.2 | 0.1 | 108.0 | 0.1 | 0.2 | 1.2 | 0.0 | 0.0 | n/a | 147 | 25 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.6 | 0.1 | 0.8 | 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 | n/a | 2 | 0 |
| Valine (g) | 1.3 | 0.2 | 1.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 11,717.5 | 508.2 | 1.6 | 2,332.6 | 57.2 | 1.1 | 35.6 | 270.8 | 1,263.6 | 0.0 | 3.7 | 12.8 | 21.3 | 5.7 | 46.8 | n/a | 16,278 | 2,713 |
| Vitamin A, RAE (mcg) | 0.0 | 586.1 | 150.5 | 0.0 | 117.0 | 2.9 | 0.0 | 1.8 | 13.4 | 63.2 | 0.0 | 0.0 | 0.6 | 1.2 | 0.3 | 2.3 | n/a | 939 | 157 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin B-6 (mg) | 0.3 | 0.2 | 0.5 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 35.1 | 0.0 | 5.9 | 95.1 | 2.7 | 3.7 | 1.1 | 0.6 | 20.0 | 0.0 | 23.6 | 30.7 | 0.5 | 0.0 | 0.2 | n/a | 219 | 37 |
| Vitamin D (IU) | 0.0 | 0.0 | 19.3 | 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 | 19 | 3 |
| Water (g) | 22.6 | 114.2 | 66.5 | 71.3 | 68.7 | 5.5 | 7.0 | 21.6 | 53.8 | 13.2 | 0.0 | 56.3 | 51.6 | 24.8 | 0.0 | 0.8 | n/a | 578 | 96 |
| Zinc (mg) | 3.2 | 0.7 | 3.5 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 8 | 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.