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 (93g) brown rice |
1/2 cup (70g) bulgur |
1/2 cup (92g) barley |
2 tablespoons (27g) olive oil |
1 cup (160g) onions |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) black pepper |
1/2 cup (55g) pecans |
1/2 teaspoon (0g) thyme |
1/4 cup (25g) dried cranberries |
Total | 1 serving | |
Alanine | n/a | 0.4 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 1 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Arginine | n/a | 0.6 | 0.4 | 0.6 | 0.0 | 0.2 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 2 | 0 |
Ash (g) | 0.7 | 1.4 | 1.1 | 2.1 | 0.0 | 0.6 | 3.0 | 0.0 | 0.8 | 0.0 | 0.0 | 10 | 2 |
Aspartic acid | n/a | 0.7 | 0.4 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 3 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 48.5 | n/a | n/a | 49 | 8 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Calcium (mg) | 21.3 | 21.3 | 24.5 | 30.4 | 0.3 | 36.8 | 0.7 | 2.5 | 38.2 | 0.8 | 2.0 | 179 | 30 |
Calories | 0.0 | 342.3 | 239.4 | 325.7 | 238.7 | 64.0 | 0.0 | 1.4 | 376.6 | 0.2 | 11.5 | 1,600 | 267 |
Calories (kj) | 0.0 | 1,431.9 | 1,001.7 | 1,362.5 | 998.7 | 265.6 | 0.0 | 6.0 | 1,574.5 | 0.8 | 48.5 | 6,690 | 1,115 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.7 | n/a | n/a | 3 | 0 |
Carbohydrates (g) | 0.0 | 71.4 | 53.1 | 67.6 | 0.0 | 14.9 | 0.0 | 0.4 | 7.6 | 0.0 | 3.1 | 218 | 36 |
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 |
Copper (mg) | 0.1 | 0.3 | 0.2 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 2 | 0 |
Cystine | n/a | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 3.2 | 12.8 | 15.9 | 0.0 | 2.7 | 0.0 | 0.1 | 5.2 | 0.0 | 1.2 | 41 | 7 |
Folate (mcg) | 0.0 | 18.5 | 18.9 | 17.5 | 0.0 | 30.4 | 0.0 | 0.1 | 12.0 | 0.1 | 0.3 | 98 | 16 |
Folate, DFE (mcg) | 0.0 | 18.5 | 18.9 | 17.5 | 0.0 | 30.4 | 0.0 | 0.1 | 12.0 | 0.1 | 0.3 | 98 | 16 |
Folate, food (mcg) | 0.0 | 18.5 | 18.9 | 17.5 | 0.0 | 30.4 | 0.0 | 0.1 | 12.0 | 0.1 | 0.3 | 98 | 16 |
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 |
Fructose | n/a | n/a | n/a | n/a | n/a | 2.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | 2 | 0 |
Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | 3.2 | n/a | 0.0 | 0.0 | n/a | 0.8 | 4 | 1 |
Glutamic acid | n/a | 1.5 | 2.7 | 3.0 | 0.0 | 0.4 | 0.0 | 0.0 | 1.0 | n/a | 0.0 | 9 | 1 |
Glycine | n/a | 0.4 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 1 | 0 |
Histidine | n/a | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.0 | 1.4 | 1.7 | 3.3 | 0.2 | 0.3 | 0.0 | 0.1 | 1.4 | 0.0 | 0.1 | 8 | 1 |
Isoleucine | n/a | 0.3 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1 | 0 |
Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Leucine | n/a | 0.6 | 0.6 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 2 | 0 |
Lysine | n/a | 0.3 | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1 | 0 |
Magnesium (mg) | 7.1 | 132.3 | 114.8 | 122.4 | 0.0 | 16.0 | 0.0 | 1.0 | 65.9 | 0.3 | 1.5 | 461 | 77 |
Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Manganese (mg) | 0.0 | 3.5 | 2.1 | 1.8 | 0.0 | 0.2 | 0.0 | 0.1 | 2.5 | 0.0 | 0.1 | 10 | 2 |
Methionine | n/a | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 0.0 | 1.0 | 0.1 | 0.3 | 19.7 | 0.0 | 0.0 | 0.0 | 22.2 | 0.0 | 0.0 | 43 | 7 |
Niacin (mg) | 0.0 | 4.7 | 3.6 | 4.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 13 | 2 |
Pantothenic acid (mg) | 0.0 | 1.4 | 0.7 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | 0.0 | 0.1 | 3 | 1 |
Phenylalanine | n/a | 0.4 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 2 | 0 |
Phosphorus (mg) | 0.0 | 308.0 | 210.0 | 242.9 | 0.0 | 46.4 | 0.0 | 0.9 | 151.0 | 0.2 | 3.3 | 963 | 160 |
Phytosterols | n/a | n/a | n/a | n/a | 59.7 | 24.0 | 0.0 | 0.5 | 55.6 | n/a | n/a | 140 | 23 |
Polyunsaturated Fat (g) | 0.0 | 1.0 | 0.4 | 1.0 | 2.8 | 0.0 | 0.0 | 0.0 | 11.8 | 0.0 | 0.0 | 17 | 3 |
Potassium (mg) | 7.1 | 206.3 | 287.0 | 415.8 | 0.3 | 233.6 | 0.2 | 7.6 | 223.5 | 1.2 | 21.3 | 1,404 | 234 |
Proline | n/a | 0.3 | 0.9 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 3 | 0 |
Protein (g) | 0.0 | 7.3 | 8.6 | 11.5 | 0.0 | 1.8 | 0.0 | 0.1 | 5.0 | 0.0 | 0.1 | 34 | 6 |
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 |
Riboflavin (mg) | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.0 | 0.5 | 0.2 | 0.4 | 3.7 | 0.1 | 0.0 | 0.0 | 3.4 | 0.0 | 0.0 | 8 | 1 |
Selenium (mcg) | 0.0 | 21.6 | 1.6 | 34.7 | 0.0 | 0.8 | 0.0 | 0.0 | 2.1 | n/a | 0.0 | 61 | 10 |
Serine | n/a | 0.4 | 0.4 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 2 | 0 |
Sodium (mg) | 21.3 | 6.5 | 11.9 | 11.0 | 0.5 | 6.4 | 1,162.7 | 0.1 | 0.0 | 0.0 | 0.5 | 1,221 | 204 |
Starch | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 0 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.6 | n/a | n/a | 2 | 0 |
Sucrose | n/a | 0.8 | n/a | n/a | n/a | 1.6 | n/a | 0.0 | 2.1 | n/a | 0.0 | 5 | 1 |
Sugar (g) | 0.0 | 0.8 | 0.3 | 0.7 | 0.0 | 6.8 | 0.0 | 0.0 | 2.2 | n/a | 1.0 | 12 | 2 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.4 | 0.2 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 2 | 0 |
Threonine | n/a | 0.3 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1 | 0 |
Tocopherol, alpha (mg) | 0.0 | 1.1 | 0.0 | 0.5 | 3.9 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.3 | 7 | 1 |
Tocopherol, beta | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | 13.3 | n/a | 0.0 | 14 | 2 |
Total Fat (g) | 0.0 | 2.7 | 0.9 | 2.1 | 27.0 | 0.2 | 0.0 | 0.0 | 39.2 | 0.0 | 0.0 | 72 | 12 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tryptophan | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0 | 0 |
Tyrosine | n/a | 0.3 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 1 | 0 |
Valine | n/a | 0.4 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 2 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 6.3 | 20.2 | 0.0 | 3.2 | 0.0 | 3.1 | 30.5 | 9.5 | 15.0 | 88 | 15 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.2 | 1.6 | 0.5 | 0.8 | 4 | 1 |
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 |
Vitamin B-6 (mg) | 0.0 | 0.5 | 0.2 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.8 | 0.0 | 0.0 | 0.6 | 0.3 | 3.3 | 16 | 3 |
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 |
Water (g) | 710.3 | 9.6 | 6.3 | 8.7 | 0.0 | 142.6 | 0.0 | 0.1 | 1.9 | 0.1 | 21.8 | 901 | 150 |
Zinc (mg) | 0.0 | 1.9 | 1.4 | 2.5 | 0.0 | 0.3 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | 9 | 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.