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 cup (70g) bulgur |
1/4 cup (48g) French lentils |
1/4 cup (54g) olive oil |
1 small (70g) red onions |
1/2 cup (30g) parsley |
5 (75g) green onions |
3 tablespoons (46g) lemon juice |
2 teaspoons (4g) ground cumin |
1 (3g) garlic cloves |
1/2 teaspoon (0g) crushed red pepper flakes |
1/2 teaspoon (3g) salt |
1 g (0g) Sazon Goya seasoning |
1 to taste (0g) fresh ground black pepper |
1 to taste (6g) romaine lettuce |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.5 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.4 | 0.9 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Ash (g) | 1.1 | 0.9 | 0.0 | 0.2 | 0.7 | 0.6 | 0.1 | 0.3 | 0.0 | 0.0 | 3.0 | n/a | n/a | n/a | 7 | 1 |
| Aspartic acid (g) | 0.4 | 1.3 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Beta-sitosterol | n/a | 22.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 23 | 4 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 24.5 | 19.7 | 0.5 | 16.1 | 41.4 | 54.0 | 2.7 | 39.1 | 5.4 | 0.2 | 0.7 | n/a | n/a | n/a | 204 | 34 |
| Calories | 239.4 | 165.6 | 477.4 | 28.0 | 10.8 | 24.0 | 10.1 | 15.8 | 4.5 | 1.2 | 0.0 | n/a | n/a | n/a | 977 | 163 |
| Calories (kj) | 1,001.7 | 693.6 | 1,997.5 | 116.2 | 45.3 | 101.3 | 41.6 | 65.8 | 18.7 | 5.2 | 0.0 | n/a | n/a | n/a | 4,087 | 681 |
| Campesterol | n/a | 2.9 | 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 | 0 |
| Carbohydrates (g) | 53.1 | 28.4 | 0.0 | 6.5 | 1.9 | 5.5 | 3.2 | 1.9 | 1.0 | 0.3 | 0.0 | n/a | n/a | n/a | 102 | 17 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Copper (mg) | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Cystine (g) | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 12.8 | 5.2 | 0.0 | 1.2 | 1.0 | 2.0 | 0.1 | 0.4 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 23 | 4 |
| Folate (mcg) | 18.9 | 97.9 | 0.0 | 13.3 | 45.6 | 48.0 | 9.2 | 0.4 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 234 | 39 |
| Folate, DFE (mcg) | 18.9 | 97.9 | 0.0 | 13.3 | 45.6 | 48.0 | 9.2 | 0.4 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 234 | 39 |
| Folate, food (mcg) | 18.9 | 97.9 | 0.0 | 13.3 | 45.6 | 48.0 | 9.2 | 0.4 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 234 | 39 |
| 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 | n/a | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | 0.9 | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | n/a | 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 | n/a | n/a | 1.4 | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 2.7 | 1.9 | 0.0 | 0.2 | 0.1 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Glycine (g) | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Histidine (g) | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Iron (mg) | 1.7 | 3.6 | 0.3 | 0.1 | 1.9 | 1.1 | 0.0 | 2.8 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 12 | 2 |
| Isoleucine (g) | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.6 | 0.9 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Lysine (g) | 0.2 | 0.8 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Magnesium (mg) | 114.8 | 34.6 | 0.0 | 7.0 | 15.0 | 15.0 | 2.7 | 15.4 | 0.8 | 0.3 | 0.0 | n/a | n/a | n/a | 206 | 34 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.1 | 0.7 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Methionine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.2 | 39.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 40 | 7 |
| Niacin (mg) | 3.6 | 0.7 | 0.0 | 0.1 | 0.4 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Pantothenic acid (mg) | 0.7 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Phenylalanine (g) | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Phosphorus (mg) | 210.0 | 141.1 | 0.0 | 20.3 | 17.4 | 27.8 | 3.7 | 21.0 | 4.6 | 0.6 | 0.0 | n/a | n/a | n/a | 446 | 74 |
| Phytosterols | n/a | 27.4 | 119.3 | 10.5 | 1.5 | n/a | n/a | 2.9 | n/a | n/a | 0.0 | n/a | n/a | n/a | 162 | 27 |
| Polyunsaturated Fat (g) | 0.4 | 0.5 | 5.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 7 | 1 |
| Potassium (mg) | 287.0 | 277.4 | 0.5 | 102.2 | 166.2 | 207.0 | 47.1 | 75.1 | 12.0 | 7.2 | 0.2 | n/a | n/a | n/a | 1,182 | 197 |
| Proline (g) | 0.9 | 0.5 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Protein (g) | 8.6 | 12.0 | 0.0 | 0.8 | 0.9 | 1.4 | 0.2 | 0.7 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 25 | 4 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Saturated Fat (g) | 0.2 | 0.2 | 7.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 8 | 1 |
| Selenium (mcg) | 1.6 | 3.9 | 0.0 | 0.4 | 0.0 | 0.5 | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 7 | 1 |
| Serine (g) | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Sodium (mg) | 11.9 | 3.4 | 1.1 | 2.8 | 16.8 | 12.0 | 0.5 | 7.1 | 0.5 | 0.4 | 1,162.7 | n/a | n/a | n/a | 1,219 | 203 |
| Starch | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | 1.9 | 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 | 0 |
| Sucrose | n/a | n/a | n/a | 0.7 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.3 | n/a | 0.0 | 3.0 | 0.3 | 1.7 | 1.2 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 7 | 1 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 0.0 | n/a | 7.7 | 0.0 | 0.2 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 9 | 1 |
| Tocopherol, beta | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.4 | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 0.9 | 1.0 | 54.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 58 | 10 |
| Trans-monoenoic Fat | 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 | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tyrosine (g) | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Valine (g) | 0.4 | 0.6 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Vitamin A, IU (IU) | 6.3 | 27.8 | 0.0 | 1.4 | 2,527.2 | 747.8 | 2.7 | 53.3 | 0.3 | 102.1 | 0.0 | n/a | n/a | n/a | 3,469 | 578 |
| Vitamin A, RAE (mcg) | 0.0 | 1.4 | 0.0 | 0.0 | 126.3 | 37.5 | 0.0 | 2.7 | 0.0 | 5.1 | 0.0 | n/a | n/a | n/a | 173 | 29 |
| 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 | n/a | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.8 | 0.0 | 5.2 | 39.9 | 14.1 | 17.7 | 0.3 | 0.9 | 0.1 | 0.0 | n/a | n/a | n/a | 79 | 13 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Water (g) | 6.3 | 5.7 | 0.0 | 62.4 | 26.3 | 67.4 | 42.2 | 0.3 | 1.8 | 0.0 | 0.0 | n/a | n/a | n/a | 212 | 35 |
| Zinc (mg) | 1.4 | 1.9 | 0.0 | 0.1 | 0.3 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 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.