Nutritional Facts: Lentil and Veggie Tostadas

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.

  4 (96g)
corn tortillas
1 3/4 cups (415g)
water
3/4 cup (144g)
dried red lentils
1/4 cup (40g)
onions
1 tablespoon (1g)
cilantro
1 (3g)
garlic cloves
1/2 teaspoon (3g)
salt
1/2 teaspoon (1g)
cumin
2 cups (0g)
assorted fresh vegetables
3/4 cup (85g)
monterey jack pepper cheese
Total 1 serving
Alanine (g) 0.4 n/a 1.6 0.0 n/a 0.0 0.0 n/a n/a 0.6 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 0.3 n/a 2.9 0.0 n/a 0.0 0.0 n/a n/a 0.8 4 1
Ash (g) 0.9 0.4 3.8 0.1 0.0 0.0 3.0 0.1 n/a 3.0 11 3
Aspartic acid (g) 0.4 n/a 4.1 0.0 n/a 0.0 0.0 n/a n/a 1.3 6 1
Beta-sitosterol n/a n/a n/a n/a 0.0 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 n/a 0.0 0 0
Calcium (mg) 77.8 12.4 80.6 9.2 0.7 5.4 0.7 9.8 n/a 632.2 829 207
Calories 209.3 0.0 508.3 16.0 0.2 4.5 0.0 3.9 n/a 316.1 1,058 265
Calories (kj) 875.5 0.0 2,126.9 66.4 1.0 18.7 0.0 16.5 n/a 1,323.8 4,429 1,107
Campesterol n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 42.9 0.0 86.5 3.7 0.0 1.0 0.0 0.5 n/a 0.6 135 34
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 75.4 75 19
Copper (mg) 0.1 0.0 0.7 0.0 0.0 0.0 0.0 0.0 n/a 0.0 1 0
Cystine (g) 0.1 n/a 0.5 0.0 n/a 0.0 0.0 n/a n/a 0.1 1 0
Dietary Fiber (g) 6.0 0.0 43.9 0.7 0.0 0.1 0.0 0.1 n/a 0.0 51 13
Folate (mcg) 4.8 0.0 689.8 7.6 0.6 0.1 0.0 0.1 n/a 15.3 718 180
Folate, DFE (mcg) 4.8 0.0 689.8 7.6 0.6 0.1 0.0 0.1 n/a 15.3 718 180
Folate, food (mcg) 4.8 0.0 689.8 7.6 0.6 0.1 0.0 0.1 n/a 15.3 718 180
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Fructose n/a n/a 0.4 0.5 n/a n/a n/a n/a n/a n/a 1 0
Galactose n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 0.0 0.8 n/a n/a n/a n/a n/a n/a 1 0
Glutamic acid (g) 1.0 n/a 5.8 0.1 n/a 0.0 0.0 n/a n/a 5.1 12 3
Glycine (g) 0.2 n/a 1.5 0.0 n/a 0.0 0.0 n/a n/a 0.4 2 1
Histidine (g) 0.2 n/a 1.0 0.0 n/a 0.0 0.0 n/a n/a 0.7 2 0
Iron (mg) 1.2 0.0 10.9 0.1 0.0 0.1 0.0 0.7 n/a 0.6 14 3
Isoleucine (g) 0.2 n/a 1.6 0.0 n/a 0.0 0.0 n/a n/a 1.3 3 1
Lactose n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.7 n/a 2.7 0.0 n/a 0.0 0.0 n/a n/a 2.0 5 1
Lysine (g) 0.2 n/a 2.6 0.0 n/a 0.0 0.0 n/a n/a 1.7 5 1
Magnesium (mg) 69.1 4.1 175.7 4.0 0.3 0.8 0.0 3.8 n/a 22.9 281 70
Maltose n/a n/a 0.4 0.0 n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.3 0.0 1.9 0.1 0.0 0.1 0.0 0.0 n/a 0.0 2 1
Methionine (g) 0.1 n/a 0.3 0.0 n/a 0.0 0.0 n/a n/a 0.5 1 0
Monounsaturated Fat (g) 0.7 0.0 0.3 0.0 0.0 0.0 0.0 0.1 n/a 7.4 9 2
Niacin (mg) 1.4 0.0 3.8 0.0 0.0 0.0 0.0 0.0 n/a 0.1 5 1
Pantothenic acid (mg) 0.1 0.0 3.1 0.0 0.0 0.0 0.0 n/a n/a 0.2 3 1
Phenylalanine (g) 0.3 n/a 1.8 0.0 n/a 0.0 0.0 n/a n/a 1.1 3 1
Phosphorus (mg) 301.4 0.0 649.4 11.6 0.5 4.6 0.0 5.2 n/a 376.3 1,349 337
Phytosterols n/a n/a n/a 6.0 0.1 n/a 0.0 0.7 n/a n/a 7 2
Polyunsaturated Fat (g) 1.4 0.0 0.7 0.0 0.0 0.0 0.0 0.0 n/a 0.8 3 1
Potassium (mg) 178.6 4.1 1,375.2 58.4 5.2 12.0 0.2 18.8 n/a 68.6 1,721 430
Proline (g) 0.5 n/a 1.6 0.0 n/a 0.0 0.0 n/a n/a 2.3 4 1
Protein (g) 5.5 0.0 37.2 0.4 0.0 0.2 0.0 0.2 n/a 20.7 64 16
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 162.7 163 41
Riboflavin (mg) 0.1 0.0 0.3 0.0 0.0 0.0 0.0 0.0 n/a 0.3 1 0
Saturated Fat (g) 0.4 0.0 0.2 0.0 0.0 0.0 0.0 0.0 n/a 16.2 17 4
Selenium (mcg) 5.9 0.0 12.0 0.2 0.0 0.4 0.0 0.1 n/a 12.3 31 8
Serine (g) 0.3 n/a 1.7 0.0 n/a 0.0 0.0 n/a n/a 1.2 3 1
Sodium (mg) 43.2 12.4 8.6 1.6 0.5 0.5 1,162.7 1.8 n/a 454.3 1,686 421
Starch n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a 2.1 0.4 n/a n/a n/a n/a n/a n/a 3 1
Sugar (g) 0.8 0.0 2.9 1.7 0.0 0.0 0.0 0.0 n/a 0.4 6 1
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.1 0.0 1.3 0.0 0.0 0.0 0.0 0.0 n/a 0.0 1 0
Threonine (g) 0.2 n/a 1.3 0.0 n/a 0.0 0.0 n/a n/a 0.7 2 1
Tocopherol, alpha (mg) 0.3 0.0 0.7 0.0 0.0 0.0 0.0 0.0 n/a 0.2 1 0
Tocopherol, beta n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a n/a 6.1 0.0 n/a n/a n/a n/a n/a n/a 6 2
Total Fat (g) 2.7 0.0 1.5 0.0 0.0 0.0 0.0 0.2 n/a 25.7 30 8
Tryptophan (g) 0.0 n/a 0.3 0.0 n/a 0.0 0.0 n/a n/a 0.3 1 0
Tyrosine (g) 0.2 n/a 1.0 0.0 n/a 0.0 0.0 n/a n/a 1.0 2 1
Valine (g) 0.3 n/a 1.8 0.0 n/a 0.0 0.0 n/a n/a 1.4 4 1
Vitamin A, IU (IU) 1.9 0.0 56.2 0.8 67.5 0.3 0.0 13.3 n/a 651.7 792 198
Vitamin A, RAE (mcg) 0.0 0.0 2.9 0.0 3.4 0.0 0.0 0.7 n/a 167.8 175 44
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.7 1 0
Vitamin B-6 (mg) 0.2 0.0 0.8 0.0 0.0 0.0 0.0 0.0 n/a 0.1 1 0
Vitamin C (mg) 0.0 0.0 6.3 3.0 0.3 0.9 0.0 0.1 n/a 0.0 11 3
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 18.6 19 5
Water (g) 44.1 414.3 15.0 35.6 0.9 1.8 0.0 0.1 n/a 34.8 547 137
Zinc (mg) 1.3 0.0 6.9 0.1 0.0 0.0 0.0 0.1 n/a 2.5 11 3

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