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.
3 cups (711g) water |
1/2 cup (99g) lentils |
1/2 cup (93g) brown rice |
2 teaspoons (1g) dried basil |
1 1/2 teaspoons (2g) dried oregano |
1/2 teaspoon (1g) dried thyme |
1/4 cup (40g) onions |
1/4 cup (37g) green peppers |
1/4 cup (37g) red peppers |
2 tablespoons (12g) green onions |
2 tablespoons (8g) parsley |
1 tablespoon (18g) tamari |
1 teaspoon (3g) garlic powder |
1/2 teaspoon (3g) salt |
1/8 teaspoon (0g) fresh ground black pepper |
1 to taste (14g) safflower oil |
2 cups (514g) marinara sauce |
1 to taste (0g) submarine rolls |
1 to taste (0g) soy mozzarella cheese |
Total | 1 serving | |
Alanine | n/a | 0.4 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 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 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Arginine | n/a | 0.7 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Ash (g) | 0.7 | 0.8 | 1.4 | 0.2 | 0.1 | 0.1 | 0.1 | 0.2 | 0.2 | 0.1 | 0.2 | 3.2 | 0.1 | 3.0 | 0.0 | n/a | 10.3 | n/a | n/a | 21 | 3 |
Aspartic acid | n/a | 1.0 | 0.7 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 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 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Calcium (mg) | 21.3 | 18.8 | 21.3 | 31.4 | 24.0 | 13.2 | 9.2 | 3.7 | 2.6 | 8.6 | 10.5 | 3.6 | 2.4 | 0.7 | 1.3 | n/a | 113.1 | n/a | n/a | 286 | 48 |
Calories | 0.0 | 114.8 | 342.3 | 3.3 | 4.0 | 1.9 | 16.0 | 7.5 | 11.5 | 3.8 | 2.7 | 10.8 | 10.3 | 0.0 | 0.7 | n/a | 447.2 | n/a | n/a | 977 | 163 |
Calories (kj) | 0.0 | 482.1 | 1,431.9 | 13.7 | 16.6 | 8.1 | 66.4 | 31.3 | 48.1 | 16.2 | 11.5 | 45.2 | 43.0 | 0.0 | 3.0 | n/a | 1,871.0 | n/a | n/a | 4,088 | 681 |
Carbohydrates (g) | 0.0 | 19.9 | 71.4 | 0.7 | 1.0 | 0.4 | 3.7 | 1.7 | 2.2 | 0.9 | 0.5 | 1.0 | 2.3 | 0.0 | 0.2 | n/a | 70.7 | n/a | n/a | 177 | 29 |
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 | 0.0 | 0.0 | n/a | 10.3 | n/a | n/a | 10 | 2 |
Copper (mg) | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | n/a | n/a | 2 | 0 |
Cystine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Dietary Fiber (g) | 0.0 | 7.8 | 3.2 | 0.5 | 0.6 | 0.3 | 0.7 | 0.6 | 0.8 | 0.3 | 0.3 | 0.1 | 0.3 | 0.0 | 0.1 | n/a | 13.4 | n/a | n/a | 29 | 5 |
Folate (mcg) | 0.0 | 179.2 | 18.5 | 4.3 | 3.6 | 1.9 | 7.6 | 3.7 | 17.1 | 7.7 | 11.6 | 3.2 | 1.5 | 0.0 | 0.0 | n/a | 66.8 | n/a | n/a | 327 | 54 |
Folate, DFE (mcg) | 0.0 | 179.2 | 18.5 | 4.3 | 3.6 | 1.9 | 7.6 | 3.7 | 17.1 | 7.7 | 11.6 | 3.2 | 1.5 | 0.0 | 0.0 | n/a | 66.8 | n/a | n/a | 327 | 54 |
Folate, food (mcg) | 0.0 | 179.2 | 18.5 | 4.3 | 3.6 | 1.9 | 7.6 | 3.7 | 17.1 | 7.7 | 11.6 | 3.2 | 1.5 | 0.0 | 0.0 | n/a | 66.8 | n/a | n/a | 327 | 54 |
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 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Fructose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.5 | 0.4 | 0.8 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Galactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.8 | 0.4 | 0.7 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Glutamic acid | n/a | 1.4 | 1.5 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
Glycine | n/a | 0.4 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Histidine | n/a | 0.3 | 0.2 | 0.0 | 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 | n/a | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.0 | 3.3 | 1.4 | 1.3 | 0.6 | 0.9 | 0.1 | 0.1 | 0.2 | 0.2 | 0.5 | 0.4 | 0.2 | 0.0 | 0.0 | n/a | 3.7 | n/a | n/a | 13 | 2 |
Isoleucine | n/a | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Lactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine | n/a | 0.6 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Lysine | n/a | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Magnesium (mg) | 7.1 | 35.6 | 132.3 | 10.0 | 4.1 | 1.5 | 4.0 | 3.7 | 4.5 | 2.4 | 3.8 | 7.2 | 2.4 | 0.0 | 0.5 | n/a | 107.9 | n/a | n/a | 327 | 55 |
Maltose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.5 | 3.5 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | n/a | n/a | 5 | 1 |
Methionine | n/a | 0.1 | 0.2 | 0.0 | 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 | n/a | 0 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.1 | 1.0 | 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 | 3.0 | n/a | n/a | 4 | 1 |
Niacin (mg) | 0.0 | 1.0 | 4.7 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.4 | 0.1 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 20.1 | n/a | n/a | 28 | 5 |
Pantothenic acid (mg) | 0.0 | 0.6 | 1.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | 3 | 0 |
Phenylalanine | n/a | 0.4 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Phosphorus (mg) | 0.0 | 178.2 | 308.0 | 3.8 | 2.2 | 1.4 | 11.6 | 7.5 | 9.7 | 4.4 | 4.4 | 23.4 | 12.8 | 0.0 | 0.5 | n/a | 185.0 | n/a | n/a | 753 | 125 |
Phytosterols | n/a | n/a | n/a | 1.5 | 3.0 | 1.1 | 6.0 | 3.4 | n/a | n/a | 0.4 | n/a | 0.2 | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 16 | 3 |
Polyunsaturated Fat (g) | 0.0 | 0.2 | 1.0 | 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 | 6.1 | n/a | n/a | 7 | 1 |
Potassium (mg) | 7.1 | 365.3 | 206.3 | 36.8 | 18.9 | 5.7 | 58.4 | 65.2 | 78.6 | 33.1 | 42.1 | 38.2 | 37.0 | 0.2 | 3.8 | n/a | 1,624.2 | n/a | n/a | 2,621 | 437 |
Proline | n/a | 0.4 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Protein (g) | 0.0 | 8.9 | 7.3 | 0.3 | 0.1 | 0.1 | 0.4 | 0.3 | 0.4 | 0.2 | 0.2 | 1.9 | 0.5 | 0.0 | 0.0 | n/a | 9.1 | n/a | n/a | 30 | 5 |
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 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.1 | 0.1 | 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 | 0.3 | n/a | n/a | 1 | 0 |
Saturated Fat (g) | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3.6 | n/a | n/a | 4 | 1 |
Selenium (mcg) | 0.0 | 2.8 | 21.6 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | n/a | 7.2 | n/a | n/a | 33 | 5 |
Serine | n/a | 0.4 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Sodium (mg) | 21.3 | 2.0 | 6.5 | 1.1 | 0.4 | 0.4 | 1.6 | 1.1 | 1.5 | 1.9 | 4.3 | 1,005.5 | 1.9 | 1,162.7 | 0.1 | n/a | 2,107.4 | n/a | n/a | 4,320 | 720 |
Starch | n/a | n/a | n/a | n/a | 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 | n/a | 0 | 0 |
Sucrose | n/a | n/a | 0.8 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Sugar (g) | 0.0 | 1.8 | 0.8 | 0.0 | 0.1 | 0.0 | 1.7 | 0.9 | 1.6 | 0.3 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 45.4 | n/a | n/a | 53 | 9 |
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 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Thiamin (mg) | 0.0 | 0.2 | 0.4 | 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 | 0.1 | n/a | n/a | 1 | 0 |
Threonine | n/a | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Tocopherol, alpha (mg) | 0.0 | 0.1 | 1.1 | 0.1 | 0.3 | 0.1 | 0.0 | 0.1 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 12.3 | n/a | n/a | 15 | 2 |
Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Total Fat (g) | 0.0 | 0.4 | 2.7 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 13.8 | n/a | n/a | 17 | 3 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tryptophan | n/a | 0.1 | 0.1 | 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 | n/a | n/a | n/a | 0 | 0 |
Tyrosine | n/a | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Valine | n/a | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Vitamin A, IU (IU) | 0.0 | 7.9 | 0.0 | 10.4 | 25.5 | 26.6 | 0.8 | 137.8 | 1,166.3 | 119.6 | 640.2 | 0.0 | 0.0 | 0.0 | 1.6 | n/a | 3,865.3 | n/a | n/a | 6,002 | 1,000 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.5 | 1.3 | 1.3 | 0.0 | 6.7 | 58.5 | 6.0 | 32.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 195.3 | n/a | n/a | 302 | 50 |
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 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.9 | n/a | n/a | 2 | 0 |
Vitamin C (mg) | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 0.4 | 3.0 | 29.9 | 47.6 | 2.3 | 10.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 10.3 | n/a | n/a | 105 | 18 |
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 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Water (g) | 710.3 | 68.9 | 9.6 | 0.1 | 0.1 | 0.1 | 35.6 | 35.0 | 34.3 | 10.8 | 6.7 | 11.9 | 0.2 | 0.0 | 0.0 | n/a | 411.3 | n/a | n/a | 1,335 | 222 |
Zinc (mg) | 0.0 | 1.3 | 1.9 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 2.8 | n/a | n/a | 7 | 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.