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.
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15 1/2 ounces (439g) garbanzo beans |
2 (120g) garlic |
1/4 cup (23g) of fresh mint |
2 teaspoons (4g) lemon zest |
3 tablespoons (46g) lemon juice |
3 tablespoons (41g) olive oil |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) black pepper |
1 cup (134g) pitted black olives |
2/3 cup (144g) olive oil |
1/2 teaspoon (3g) salt |
1/2 teaspoon (1g) black pepper |
11 ounces (653g) tuna in olive oil |
13 3/4 ounces (390g) artichoke hearts |
8 small (256g) baguette |
2 cups (40g) arugula |
Total | 1 serving | |
| Alanine (g) | 0.9 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 10.5 | n/a | 0.8 | n/a | 13 | 2 |
| Alcohol | n/a | 0.0 | n/a | 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 |
| Arginine (g) | 2.0 | 0.8 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 10.4 | n/a | 0.9 | n/a | 14 | 2 |
| Ash (g) | 7.1 | 1.8 | 0.5 | 0.0 | 0.1 | 0.0 | 1.5 | 0.0 | 3.0 | 0.0 | 3.0 | 0.1 | 14.2 | 2.9 | 5.6 | 0.6 | 40 | 7 |
| Aspartic acid (g) | 2.6 | 0.6 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 17.7 | n/a | 1.1 | n/a | 22 | 4 |
| Caffeine | n/a | 0.0 | n/a | 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 |
| Calcium (mg) | 140.6 | 217.2 | 45.4 | 5.4 | 2.7 | 0.4 | 0.4 | 2.5 | 118.3 | 1.4 | 0.7 | 5.1 | 26.1 | 81.9 | 112.6 | 64.0 | 825 | 137 |
| Calories | 523.0 | 178.8 | 10.0 | 1.9 | 10.1 | 358.0 | 0.0 | 1.4 | 154.6 | 1,273.6 | 0.0 | 2.9 | 1,214.0 | 206.6 | 739.8 | 10.0 | 4,685 | 781 |
| Calories (kj) | 2,184.1 | 747.6 | 42.0 | 7.9 | 41.6 | 1,498.1 | 0.0 | 6.0 | 646.5 | 5,329.2 | 0.0 | 12.1 | 5,077.7 | 857.6 | 3,097.6 | 42.0 | 19,590 | 3,265 |
| Carbohydrates (g) | 99.4 | 39.7 | 1.9 | 0.6 | 3.2 | 0.0 | 0.0 | 0.4 | 8.4 | 0.0 | 0.0 | 0.7 | 0.0 | 46.6 | 144.5 | 1.5 | 347 | 58 |
| 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 | 202.3 | 0.0 | 0.0 | 0.0 | 202 | 34 |
| Copper (mg) | 0.8 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.8 | 0.5 | 0.3 | 0.0 | 3 | 1 |
| Cystine (g) | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.9 | n/a | 0.6 | n/a | 3 | 0 |
| Dietary Fiber (g) | 19.3 | 2.5 | 1.6 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 4.3 | 0.0 | 0.0 | 0.3 | 0.0 | 33.5 | 6.1 | 0.6 | 69 | 12 |
| Folate (mcg) | 294.4 | 3.6 | 23.9 | 0.5 | 9.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 32.6 | 347.0 | 378.9 | 38.8 | 1,129 | 188 |
| Folate, DFE (mcg) | 294.4 | 3.6 | 23.9 | 0.5 | 9.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 32.6 | 347.0 | 588.8 | 38.8 | 1,339 | 223 |
| Folate, food (mcg) | 294.4 | 3.6 | 23.9 | 0.5 | 9.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 32.6 | 347.0 | 79.4 | 38.8 | 830 | 138 |
| 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 | 299.5 | 0.0 | 300 | 50 |
| Fructose | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.9 | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 3.8 | 1.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 25.9 | n/a | 8.4 | n/a | 39 | 7 |
| Glycine (g) | 0.9 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 8.3 | n/a | 0.9 | n/a | 10 | 2 |
| Histidine (g) | 0.6 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.1 | n/a | 0.5 | n/a | 6 | 1 |
| 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 5.9 | 2.0 | 2.7 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 4.4 | 0.8 | 0.0 | 0.1 | 4.2 | 2.4 | 9.3 | 0.6 | 33 | 5 |
| Isoleucine (g) | 0.9 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.0 | n/a | 1.0 | n/a | 10 | 2 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.5 | 0.4 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 14.1 | n/a | 1.8 | n/a | 18 | 3 |
| Lysine (g) | 1.5 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15.9 | n/a | 0.8 | n/a | 19 | 3 |
| Magnesium (mg) | 127.4 | 30.0 | 14.4 | 0.6 | 2.7 | 0.0 | 0.0 | 1.0 | 5.4 | 0.0 | 0.0 | 2.0 | 221.9 | 163.7 | 71.7 | 18.8 | 660 | 110 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.7 | 2.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.9 | 1.3 | 0.1 | 8 | 1 |
| Methionine (g) | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.1 | n/a | 0.4 | n/a | 6 | 1 |
| Monounsaturated Fat (g) | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 29.5 | 0.0 | 0.0 | 10.6 | 105.1 | 0.0 | 0.0 | 21.3 | 0.0 | 0.9 | 0.0 | 169 | 28 |
| Niacin (mg) | 0.6 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 76.3 | 4.3 | 12.2 | 0.1 | 95 | 16 |
| Pantothenic acid (mg) | 1.3 | 0.7 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 0.9 | 0.9 | 0.2 | 7 | 1 |
| Phenylalanine (g) | 1.2 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.8 | n/a | 1.3 | n/a | 9 | 2 |
| Phosphorus (mg) | 395.5 | 183.6 | 13.7 | 0.5 | 3.7 | 0.0 | 0.0 | 0.9 | 4.0 | 0.0 | 0.0 | 1.8 | 1,742.6 | 284.6 | 291.8 | 20.8 | 2,944 | 491 |
| Phytosterols | n/a | n/a | 2.3 | 1.4 | n/a | 89.5 | 0.0 | 0.5 | n/a | 318.4 | 0.0 | 1.1 | n/a | n/a | n/a | n/a | 413 | 69 |
| Polyunsaturated Fat (g) | 2.2 | 0.3 | 0.1 | 0.0 | 0.0 | 4.3 | 0.0 | 0.0 | 1.2 | 15.2 | 0.0 | 0.0 | 19.4 | 0.6 | 2.0 | 0.1 | 45 | 8 |
| Potassium (mg) | 755.9 | 481.2 | 104.4 | 6.4 | 47.1 | 0.4 | 0.1 | 7.6 | 10.8 | 1.4 | 0.2 | 15.3 | 2,173.4 | 1,114.9 | 327.7 | 147.6 | 5,194 | 866 |
| Proline (g) | 0.9 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 6.1 | n/a | 2.8 | n/a | 10 | 2 |
| Protein (g) | 21.8 | 7.6 | 0.8 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 1.1 | 0.0 | 0.0 | 0.1 | 173.2 | 11.3 | 30.1 | 1.0 | 247 | 41 |
| 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 | 32.6 | 0.0 | 0.0 | 0.0 | 33 | 5 |
| Riboflavin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | 0.7 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 5.6 | 0.0 | 0.0 | 1.9 | 19.9 | 0.0 | 0.0 | 8.4 | 0.3 | 1.3 | 0.0 | 38 | 6 |
| Selenium (mcg) | 12.3 | 17.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.1 | 392.3 | 0.8 | 69.4 | 0.1 | 493 | 82 |
| Serine (g) | 1.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.1 | n/a | 1.2 | n/a | 10 | 2 |
| Sodium (mg) | 1,314.0 | 20.4 | 6.8 | 0.2 | 0.5 | 0.8 | 581.4 | 0.1 | 987.8 | 2.9 | 1,162.7 | 0.2 | 2,584.6 | 233.9 | 1,313.3 | 10.8 | 8,220 | 1,370 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 2.8 | n/a | n/a | 3 | 1 |
| Sugar | n/a | 1.2 | n/a | 0.2 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.9 | 6.6 | 0.8 | 14 | 2 |
| Theobromine | n/a | 0.0 | n/a | 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 |
| Thiamin (mg) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 1.1 | 0.0 | 2 | 0 |
| Threonine (g) | 0.8 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.6 | n/a | 0.7 | n/a | 9 | 2 |
| Tocopherol, alpha | n/a | 0.1 | n/a | 0.0 | 0.1 | 5.8 | 0.0 | 0.0 | 2.2 | 20.7 | 0.0 | 0.0 | 15.0 | 0.7 | 0.5 | 0.2 | 45 | 8 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | 1.2 | n/a | 0.1 | 0.1 | n/a | n/a | n/a | 2 | 0 |
| Total Fat (g) | 5.0 | 0.6 | 0.2 | 0.0 | 0.1 | 40.5 | 0.0 | 0.0 | 14.4 | 144.1 | 0.0 | 0.0 | 52.7 | 1.3 | 4.7 | 0.3 | 264 | 44 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | 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 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.9 | n/a | 0.3 | n/a | 3 | 0 |
| Tyrosine (g) | 0.5 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.8 | n/a | 0.5 | n/a | 7 | 1 |
| Valine (g) | 0.9 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 8.9 | n/a | 1.1 | n/a | 11 | 2 |
| Vitamin A, IU (IU) | 92.3 | 10.8 | 924.3 | 2.0 | 2.7 | 0.0 | 0.0 | 3.1 | 541.6 | 0.0 | 0.0 | 6.3 | 104.4 | 50.7 | 0.0 | 949.2 | 2,688 | 448 |
| Vitamin A, RAE (mcg) | 4.4 | 0.0 | 46.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 26.9 | 0.0 | 0.0 | 0.3 | 32.6 | 3.9 | 0.0 | 47.6 | 162 | 27 |
| 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 | 14.4 | 0.0 | 0.0 | 0.0 | 14 | 2 |
| Vitamin B-6 (mg) | 2.1 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | 0.3 | 0.3 | 0.0 | 7 | 1 |
| Vitamin C (mg) | 16.7 | 37.4 | 3.0 | 5.2 | 17.7 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 28.8 | 0.5 | 6.0 | 117 | 19 |
| 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 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 306.3 | 70.3 | 19.5 | 3.3 | 42.2 | 0.0 | 0.0 | 0.1 | 107.5 | 0.0 | 0.0 | 0.1 | 417.8 | 327.8 | 71.2 | 36.7 | 1,403 | 234 |
| Zinc (mg) | 4.7 | 1.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 3.1 | 1.6 | 2.4 | 0.2 | 14 | 2 |
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.
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