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 cup (192g) dried red lentils |
15 ounces (425g) pumpkin |
1 cup (156g) frozen spinach |
1 medium (110g) onions |
1 cup (54g) sun-dried tomatoes |
2 cups (474g) water |
1 cup (0g) vegetable broth |
1 cup (226g) coconut milk |
1 teaspoon (2g) cumin |
1/2 teaspoon (0g) crushed red pepper flakes |
1 teaspoon (6g) salt |
1 teaspoon (2g) black pepper |
2 teaspoons (9g) olive oil |
Total | 1 serving | |
Alanine (g) | 2.1 | 0.1 | 0.3 | 0.0 | 0.2 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 3.8 | 0.2 | 0.8 | 0.1 | 0.2 | n/a | n/a | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
Ash (g) | 5.1 | 3.4 | 2.2 | 0.4 | 6.8 | 0.5 | n/a | 2.2 | 0.2 | 0.0 | 6.0 | 0.1 | 0.0 | 27 | 4 |
Aspartic acid (g) | 5.5 | 0.4 | 0.7 | 0.1 | 1.1 | n/a | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 1 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 107.5 | 89.3 | 201.2 | 25.3 | 59.4 | 14.2 | n/a | 40.7 | 19.6 | 0.2 | 1.4 | 10.2 | 0.1 | 569 | 95 |
Calories | 677.8 | 110.6 | 45.2 | 44.0 | 139.3 | 0.0 | n/a | 445.2 | 7.9 | 1.2 | 0.0 | 5.8 | 79.6 | 1,557 | 259 |
Calories (kj) | 2,835.8 | 463.6 | 187.2 | 182.6 | 582.7 | 0.0 | n/a | 1,862.2 | 32.9 | 5.2 | 0.0 | 24.2 | 332.9 | 6,509 | 1,085 |
Carbohydrates (g) | 115.4 | 27.6 | 6.6 | 10.3 | 30.1 | 0.0 | n/a | 6.4 | 0.9 | 0.3 | 0.0 | 1.5 | 0.0 | 199 | 33 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 1.0 | 0.5 | 0.2 | 0.0 | 0.8 | 0.0 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Cystine (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 58.6 | 2.1 | 4.5 | 1.9 | 6.6 | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.6 | 0.0 | 75 | 12 |
Folate (mcg) | 919.7 | 68.0 | 226.2 | 20.9 | 36.7 | 0.0 | n/a | 31.6 | 0.2 | 0.2 | 0.0 | 0.4 | 0.0 | 1,304 | 217 |
Folate, DFE (mcg) | 919.7 | 68.0 | 226.2 | 20.9 | 36.7 | 0.0 | n/a | 31.6 | 0.2 | 0.2 | 0.0 | 0.4 | 0.0 | 1,304 | 217 |
Folate, food (mcg) | 919.7 | 68.0 | 226.2 | 20.9 | 36.7 | 0.0 | n/a | 31.6 | 0.2 | 0.2 | 0.0 | 0.4 | 0.0 | 1,304 | 217 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose (g) | 0.5 | n/a | 0.3 | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 2 | 0 |
Galactose (g) | 0.0 | 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 |
Glucose (dextrose) (g) | 0.0 | n/a | 0.4 | 2.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
Glutamic acid (g) | 7.7 | 0.8 | 0.8 | 0.3 | 2.8 | n/a | n/a | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 13 | 2 |
Glycine (g) | 2.0 | 0.1 | 0.3 | 0.0 | 0.2 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Histidine (g) | 1.4 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Iron (mg) | 14.5 | 3.4 | 2.9 | 0.2 | 4.9 | 0.0 | n/a | 7.5 | 1.4 | 0.0 | 0.0 | 0.2 | 0.1 | 35 | 6 |
Isoleucine (g) | 2.1 | 0.1 | 0.2 | 0.0 | 0.2 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Lactose (g) | 0.0 | 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 |
Leucine (g) | 3.6 | 0.2 | 0.3 | 0.0 | 0.3 | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Lysine (g) | 3.5 | 0.2 | 0.4 | 0.0 | 0.3 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Magnesium (mg) | 234.2 | 51.0 | 117.0 | 11.0 | 104.8 | 4.7 | n/a | 104.0 | 7.7 | 0.3 | 0.1 | 3.9 | 0.0 | 639 | 106 |
Maltose (g) | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
Manganese (mg) | 2.6 | 0.5 | 1.1 | 0.1 | 1.0 | 0.0 | n/a | 1.7 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 7 | 1 |
Methionine (g) | 0.4 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 0.4 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 2.0 | 0.3 | 0.0 | 0.0 | 0.0 | 6.6 | 10 | 2 |
Niacin (mg) | 5.0 | 2.6 | 0.8 | 0.1 | 4.9 | 0.0 | n/a | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 15 | 2 |
Pantothenic acid (mg) | 4.1 | 1.3 | 0.1 | 0.1 | 1.1 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
Phenylalanine (g) | 2.4 | 0.1 | 0.3 | 0.0 | 0.2 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Phosphorus (mg) | 865.9 | 187.1 | 76.4 | 31.9 | 192.2 | 0.0 | n/a | 217.0 | 10.5 | 0.6 | 0.0 | 3.6 | 0.0 | 1,585 | 264 |
Phytosterols | n/a | 51.0 | n/a | 16.5 | n/a | n/a | n/a | n/a | 1.4 | n/a | 0.0 | 2.1 | 19.9 | 91 | 15 |
Polyunsaturated Fat (g) | 1.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.0 | n/a | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 3 | 1 |
Potassium (mg) | 1,833.6 | 1,446.0 | 539.8 | 160.6 | 1,850.6 | 4.7 | n/a | 497.2 | 37.5 | 7.2 | 0.5 | 30.6 | 0.1 | 6,408 | 1,068 |
Proline (g) | 2.1 | 0.1 | 0.3 | 0.0 | 0.1 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Protein (g) | 49.5 | 4.3 | 5.7 | 1.2 | 7.6 | 0.0 | n/a | 4.6 | 0.4 | 0.0 | 0.0 | 0.2 | 0.0 | 73 | 12 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.4 | 0.5 | 0.3 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Saturated Fat (g) | 0.3 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 42.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 45 | 7 |
Selenium (mcg) | 15.9 | 1.3 | 9.4 | 0.6 | 3.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 30 | 5 |
Serine (g) | 2.3 | 0.2 | 0.3 | 0.0 | 0.2 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Sodium (mg) | 11.5 | 4.3 | 115.4 | 4.4 | 1,131.3 | 14.2 | n/a | 29.4 | 3.5 | 0.4 | 2,325.5 | 0.5 | 0.2 | 3,641 | 607 |
Starch | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose (g) | 2.8 | n/a | 0.4 | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 4 | 1 |
Sugar (g) | 3.9 | 5.8 | 1.0 | 4.7 | 20.3 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 36 | 6 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 1.7 | 0.2 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Threonine (g) | 1.8 | 0.1 | 0.3 | 0.0 | 0.2 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Tocopherol, alpha (mg) | 0.9 | 4.5 | 4.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 1.3 | 11 | 2 |
Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 8.1 | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.1 | 9 | 1 |
Total Fat (g) | 2.0 | 0.4 | 0.9 | 0.1 | 1.6 | 0.0 | n/a | 48.2 | 0.5 | 0.0 | 0.0 | 0.1 | 9.0 | 63 | 10 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.4 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Tyrosine (g) | 1.3 | 0.2 | 0.3 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Valine (g) | 2.5 | 0.1 | 0.3 | 0.0 | 0.2 | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Vitamin A, IU (IU) | 74.9 | 31,402.7 | 18,292.6 | 2.2 | 472.0 | 0.0 | n/a | 0.0 | 26.7 | 102.1 | 0.0 | 12.6 | 0.0 | 50,386 | 8,398 |
Vitamin A, RAE (mcg) | 3.8 | 1,569.3 | 914.2 | 0.0 | 23.8 | 0.0 | n/a | 0.0 | 1.3 | 5.1 | 0.0 | 0.6 | 0.0 | 2,518 | 420 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 1.0 | 0.3 | 0.3 | 0.1 | 0.2 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Vitamin C (mg) | 8.4 | 38.3 | 8.6 | 8.1 | 21.2 | 0.0 | n/a | 2.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 87 | 15 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 20.0 | 389.6 | 140.7 | 98.0 | 7.9 | 473.5 | n/a | 164.7 | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | 1,295 | 216 |
Zinc (mg) | 9.2 | 1.4 | 0.9 | 0.2 | 1.1 | 0.0 | n/a | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 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.