Nutritional Facts: Garden Vegetable Lentil Salad

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.

  2 cups (396g)
cooked lentils
2 tablespoons (27g)
olive oil
1/2 small (35g)
red onions
1 large (186g)
yellow peppers
1 (14g)
jalapenos
2 (122g)
carrots
3 (9g)
garlic cloves
1 cup (145g)
fresh peas
2 tablespoons (31g)
lemon juice
2 teaspoons (4g)
ground cumin
1/4 teaspoon (2g)
salt
1/8 teaspoon (0g)
cayenne pepper
1/2 cup (46g)
of fresh mint
Total 1 serving
Alanine (g) 1.5 0.0 0.0 0.1 n/a 0.1 0.0 0.3 n/a n/a 0.0 n/a 0.1 2 1
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 2.8 0.0 0.0 0.1 n/a 0.1 0.1 0.6 n/a n/a 0.0 n/a 0.1 4 1
Ash (g) 3.3 0.0 0.1 0.8 0.1 1.2 0.1 1.3 0.1 0.3 1.5 0.0 0.9 10 2
Aspartic acid (g) 4.0 0.0 0.0 0.3 n/a 0.2 0.0 0.7 n/a n/a 0.0 n/a 0.2 5 1
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 75.2 0.3 8.1 20.5 1.7 40.3 16.3 36.3 1.8 39.1 0.4 0.3 90.7 331 83
Calories 459.4 238.7 14.0 50.2 4.1 50.0 13.4 117.5 6.7 15.8 0.0 0.7 20.1 990 248
Calories (kj) 1,928.5 998.7 58.1 208.3 16.7 211.1 56.1 491.6 27.8 65.8 0.0 3.0 83.9 4,149 1,037
Carbohydrates (g) 79.7 0.0 3.3 11.8 0.9 11.7 3.0 21.0 2.1 1.9 0.0 0.1 3.8 139 35
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
Copper (mg) 1.0 0.0 0.0 0.2 0.0 0.1 0.0 0.3 0.0 0.0 0.0 0.0 0.1 2 0
Cystine (g) 0.5 0.0 0.0 0.0 n/a 0.1 0.0 0.0 n/a n/a 0.0 n/a 0.0 1 0
Dietary Fiber (g) 31.3 0.0 0.6 1.7 0.4 3.4 0.2 7.4 0.1 0.4 0.0 0.1 3.1 49 12
Folate (mcg) 716.8 0.0 6.7 48.4 3.8 23.2 0.3 94.3 6.1 0.4 0.0 0.2 47.9 948 237
Folate, DFE (mcg) 716.8 0.0 6.7 48.4 3.8 23.2 0.3 94.3 6.1 0.4 0.0 0.2 47.9 948 237
Folate, food (mcg) 716.8 0.0 6.7 48.4 3.8 23.2 0.3 94.3 6.1 0.4 0.0 0.2 47.9 948 237
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
Fructose n/a n/a 0.5 n/a 0.4 0.7 n/a 0.6 0.3 n/a n/a n/a n/a 2 1
Galactose n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 0.7 n/a 0.2 0.7 n/a 0.2 0.3 n/a n/a n/a n/a 2 1
Glutamic acid (g) 5.5 0.0 0.1 0.2 n/a 0.4 0.1 1.1 n/a n/a 0.0 n/a 0.2 8 2
Glycine (g) 1.5 0.0 0.0 0.1 n/a 0.1 0.0 0.3 n/a n/a 0.0 n/a 0.1 2 0
Histidine (g) 1.0 0.0 0.0 0.0 n/a 0.0 0.0 0.2 n/a n/a 0.0 n/a 0.0 1 0
Iron (mg) 13.2 0.2 0.1 0.9 0.0 0.4 0.2 2.1 0.0 2.8 0.0 0.0 5.4 25 6
Isoleucine (g) 1.5 0.0 0.0 0.1 n/a 0.1 0.0 0.3 n/a n/a 0.0 n/a 0.1 2 1
Lactose n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 2.6 0.0 0.0 0.1 n/a 0.1 0.0 0.5 n/a n/a 0.0 n/a 0.1 3 1
Lysine (g) 2.5 0.0 0.0 0.1 n/a 0.1 0.0 0.5 n/a n/a 0.0 n/a 0.1 3 1
Magnesium (mg) 142.6 0.0 3.5 22.3 2.1 14.6 2.3 47.9 1.8 15.4 0.0 0.3 28.7 282 70
Maltose n/a n/a 0.0 n/a 0.0 0.0 n/a 0.2 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 2.0 0.0 0.0 0.2 0.0 0.2 0.2 0.6 0.0 0.1 0.0 0.0 0.5 4 1
Methionine (g) 0.3 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 0 0
Monounsaturated Fat (g) 0.3 19.7 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.6 0.0 0.0 0.0 21 5
Niacin (mg) 4.2 0.0 0.0 1.7 0.2 1.2 0.1 3.0 0.0 0.2 0.0 0.0 0.4 11 3
Pantothenic acid (mg) 2.5 0.0 0.0 0.3 0.0 0.3 0.1 0.2 0.0 n/a 0.0 n/a 0.1 4 1
Phenylalanine (g) 1.8 0.0 0.0 0.1 n/a 0.1 0.0 0.3 n/a n/a 0.0 n/a 0.1 2 1
Phosphorus (mg) 712.8 0.0 10.2 44.6 3.6 42.7 13.8 156.6 2.4 21.0 0.0 0.7 27.4 1,036 259
Phytosterols n/a 59.7 5.3 n/a n/a n/a n/a n/a n/a 2.9 0.0 0.2 4.6 73 18
Polyunsaturated Fat (g) 0.7 2.8 0.0 n/a 0.0 0.1 0.0 0.3 0.0 0.1 0.0 0.0 0.2 4 1
Potassium (mg) 1,461.2 0.3 51.1 394.3 34.7 390.4 36.1 353.8 31.4 75.1 0.1 4.5 208.8 3,042 760
Proline (g) 1.5 0.0 0.0 0.1 n/a 0.1 0.0 0.3 n/a n/a 0.0 n/a 0.1 2 0
Protein (g) 35.7 0.0 0.4 1.9 0.1 1.1 0.6 7.9 0.1 0.7 0.0 0.0 1.5 50 13
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
Riboflavin (mg) 0.3 0.0 0.0 0.0 0.0 0.1 0.0 0.2 0.0 0.0 0.0 0.0 0.1 1 0
Saturated Fat (g) 0.2 3.7 0.0 0.1 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.1 4 1
Selenium (mcg) 11.1 0.0 0.2 0.6 0.1 0.1 1.3 2.6 0.0 0.2 0.0 0.0 n/a 16 4
Serine (g) 1.6 0.0 0.0 0.1 n/a 0.1 0.0 0.3 n/a n/a 0.0 n/a 0.1 2 1
Sodium (mg) 7.9 0.5 1.4 3.7 0.4 84.2 1.5 7.3 0.3 7.1 581.4 0.1 13.7 709 177
Starch n/a n/a 0.0 n/a n/a 1.7 n/a n/a 0.0 n/a n/a n/a n/a 2 0
Sucrose n/a n/a 0.3 n/a 0.0 4.4 n/a 7.2 0.1 n/a n/a n/a n/a 12 3
Sugar (g) 7.1 0.0 1.5 n/a 0.6 5.8 0.1 8.2 0.8 0.1 0.0 0.0 n/a 24 6
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.7 0.0 0.0 0.1 0.0 0.1 0.0 0.4 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 1.3 0.0 0.0 0.1 n/a 0.2 0.0 0.3 n/a n/a 0.0 n/a 0.1 2 0
Tocopherol, alpha (mg) 0.4 3.9 0.0 n/a 0.5 0.8 0.0 0.2 0.0 0.1 0.0 0.1 n/a 6 2
Tocopherol, beta n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.2 0.0 n/a 0.0 0.0 n/a 1.4 n/a n/a n/a n/a n/a 2 0
Total Fat (g) 1.5 27.0 0.0 0.4 0.1 0.3 0.0 0.6 0.1 0.9 0.0 0.0 0.3 31 8
Trans-monoenoic Fat 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 0 0
TransFatty acids n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 0.3 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 0 0
Tyrosine (g) 1.0 0.0 0.0 0.0 n/a 0.1 0.0 0.2 n/a n/a 0.0 n/a 0.0 1 0
Valine (g) 1.8 0.0 0.0 0.1 n/a 0.1 0.0 0.3 n/a n/a 0.0 n/a 0.1 2 1
Vitamin A, IU (IU) 31.7 0.0 0.7 372.0 150.9 20,381.3 0.8 1,109.3 1.8 53.3 0.0 93.6 1,848.6 24,044 6,011
Vitamin A, RAE (mcg) 0.0 0.0 0.0 18.6 7.6 1,018.7 0.0 55.1 0.0 2.7 0.0 4.7 92.6 1,200 300
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
Vitamin B-6 (mg) 0.7 0.0 0.0 0.3 0.1 0.2 0.1 0.2 0.0 0.0 0.0 0.0 0.1 2 0
Vitamin C (mg) 5.9 0.0 2.6 341.3 16.6 7.2 2.8 58.0 11.8 0.3 0.0 0.2 6.1 453 113
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
Water (g) 275.8 0.0 31.2 171.2 12.8 107.7 5.3 114.3 28.2 0.3 0.0 0.0 39.0 786 196
Zinc (mg) 5.0 0.0 0.1 0.3 0.0 0.3 0.1 1.8 0.0 0.2 0.0 0.0 0.5 8 2

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