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 to taste (0g) cooking spray |
1 (110g) red onions |
2 stalks (80g) celery |
1 large (72g) carrots |
2 (6g) garlic cloves |
1 teaspoon (1g) fresh thyme |
400 g (400g) brown lentils |
400 g (0g) no-salt-added kidney beans |
2 medium (392g) zucchini |
400 g (400g) no-salt-added diced tomatoes |
1/2 cup (0g) gluten-free vegetable stock |
2 teaspoons (11g) balsamic vinegar |
4 medium (852g) potatoes |
1/3 cup (82g) skim milk |
1/2 cup (50g) parmesan cheese |
Total | 1 serving | |
Alanine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 4.3 | n/a | 0.2 | 0.1 | n/a | n/a | 0.5 | 0.1 | 0.6 | 6 | 2 |
Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Arginine | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 8.0 | n/a | 0.2 | 0.1 | n/a | n/a | 0.8 | 0.1 | 0.8 | 10 | 3 |
Ash | n/a | 0.4 | 0.6 | 0.7 | 0.1 | 0.0 | 10.7 | n/a | 2.3 | 3.2 | n/a | 0.0 | 9.2 | 0.7 | 4.0 | 32 | 8 |
Aspartic acid | n/a | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 11.4 | n/a | 0.6 | 0.6 | n/a | n/a | 4.0 | 0.2 | 1.3 | 19 | 5 |
Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Calcium | n/a | 25.3 | 32.0 | 23.8 | 10.9 | 3.2 | 224.0 | n/a | 62.7 | 124.0 | n/a | 2.9 | 102.2 | 117.1 | 554.5 | 1,283 | 321 |
Calories | n/a | 44.0 | 12.8 | 29.5 | 8.9 | 0.8 | 1,412.0 | n/a | 66.6 | 68.0 | n/a | 9.3 | 656.0 | 33.6 | 215.5 | 2,557 | 639 |
Calories (kj) | n/a | 182.6 | 53.6 | 124.6 | 37.4 | 3.4 | 5,908.0 | n/a | 274.4 | 288.0 | n/a | 39.1 | 2,734.9 | 139.3 | 902.5 | 10,688 | 2,672 |
Carbohydrates | n/a | 10.3 | 2.4 | 6.9 | 2.0 | 0.2 | 240.3 | n/a | 12.2 | 16.0 | n/a | 1.8 | 148.8 | 4.6 | 2.0 | 447 | 112 |
Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.6 | 44.0 | 46 | 11 |
Copper | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | n/a | 0.2 | 0.3 | n/a | 0.0 | 0.9 | 0.0 | 0.1 | 4 | 1 |
Cystine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.1 | 2 | 0 |
Dietary Fiber | n/a | 1.9 | 1.3 | 2.0 | 0.1 | 0.1 | 122.0 | n/a | 3.9 | 4.0 | n/a | n/a | 18.7 | 0.0 | 0.0 | 154 | 39 |
Folate | n/a | 20.9 | 28.8 | 13.7 | 0.2 | 0.4 | 1,916.0 | n/a | 94.1 | 32.0 | n/a | n/a | 136.3 | 4.9 | 5.0 | 2,252 | 563 |
Folate, DFE | n/a | 20.9 | 28.8 | 13.7 | 0.2 | 0.4 | 1,916.0 | n/a | 94.1 | 32.0 | n/a | n/a | 136.3 | 4.9 | 5.0 | 2,252 | 563 |
Folate, food | n/a | 20.9 | 28.8 | 13.7 | 0.2 | 0.4 | 1,916.0 | n/a | 94.1 | 32.0 | n/a | n/a | 136.3 | 4.9 | 5.0 | 2,252 | 563 |
Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 1.4 | 0.4 | 0.4 | n/a | n/a | 1.1 | n/a | 5.4 | 5.1 | n/a | 0.8 | 2.3 | n/a | 0.1 | 17 | 4 |
Galactose | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
Glucose (dextrose) | n/a | 2.2 | 0.4 | 0.4 | n/a | n/a | 0.0 | n/a | 4.2 | 4.4 | n/a | 0.8 | 2.8 | n/a | 0.1 | 15 | 4 |
Glutamic acid | n/a | 0.3 | 0.1 | 0.3 | 0.0 | n/a | 16.0 | n/a | 0.5 | 1.9 | n/a | n/a | 2.9 | 0.7 | 4.3 | 27 | 7 |
Glycine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4.2 | n/a | 0.2 | 0.1 | n/a | n/a | 0.5 | 0.1 | 0.4 | 5 | 1 |
Histidine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.9 | n/a | 0.1 | 0.1 | n/a | n/a | 0.3 | 0.1 | 0.5 | 4 | 1 |
Iron | n/a | 0.2 | 0.2 | 0.2 | 0.1 | 0.1 | 30.2 | n/a | 1.5 | 3.9 | n/a | 0.1 | 6.6 | 0.0 | 0.5 | 44 | 11 |
Isoleucine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 4.5 | n/a | 0.2 | 0.1 | n/a | n/a | 0.6 | 0.2 | 1.0 | 7 | 2 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0 | 0 |
Leucine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 7.5 | n/a | 0.3 | 0.1 | n/a | n/a | 0.8 | 0.3 | 1.9 | 11 | 3 |
Lysine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 7.2 | n/a | 0.3 | 0.1 | n/a | n/a | 0.9 | 0.3 | 1.5 | 10 | 3 |
Magnesium | n/a | 11.0 | 8.8 | 8.6 | 1.5 | 1.3 | 488.0 | n/a | 70.6 | 44.0 | n/a | 1.3 | 196.0 | 13.1 | 19.0 | 863 | 216 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
Manganese | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 5.3 | n/a | 0.7 | 0.3 | n/a | 0.0 | 1.3 | 0.0 | 0.0 | 8 | 2 |
Methionine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | n/a | 0.1 | 0.0 | n/a | n/a | 0.3 | 0.1 | 0.5 | 2 | 0 |
Monounsaturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.1 | 4.2 | 5 | 1 |
Niacin | n/a | 0.1 | 0.3 | 0.7 | 0.0 | 0.0 | 10.4 | n/a | 1.8 | 2.8 | n/a | n/a | 9.0 | 0.1 | 0.1 | 25 | 6 |
Pantothenic acid | n/a | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 8.6 | n/a | 0.8 | 0.5 | n/a | n/a | 2.5 | 0.3 | 0.2 | 13 | 3 |
Phenylalanine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5.1 | n/a | 0.2 | 0.1 | n/a | n/a | 0.7 | 0.2 | 1.0 | 7 | 2 |
Phosphorus | n/a | 31.9 | 19.2 | 25.2 | 9.2 | 0.8 | 1,804.0 | n/a | 149.0 | 76.0 | n/a | 2.0 | 485.6 | 91.7 | 364.5 | 3,059 | 765 |
Phytosterols | n/a | 16.5 | 4.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 42.6 | n/a | n/a | 64 | 16 |
Polyunsaturated Fat | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 2.1 | n/a | 0.4 | 0.2 | n/a | n/a | 0.4 | 0.0 | 0.6 | 4 | 1 |
Potassium | n/a | 160.6 | 208.0 | 230.4 | 24.1 | 4.9 | 3,820.0 | n/a | 1,023.1 | 752.0 | n/a | 11.9 | 3,586.9 | 149.1 | 62.5 | 10,033 | 2,508 |
Proline | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4.3 | n/a | 0.1 | 0.1 | n/a | n/a | 0.5 | 0.3 | 2.3 | 8 | 2 |
Protein | n/a | 1.2 | 0.6 | 0.7 | 0.4 | 0.0 | 103.2 | n/a | 4.7 | 3.1 | n/a | 0.1 | 17.2 | 3.2 | 19.2 | 154 | 38 |
Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 50.0 | 111.5 | 161 | 40 |
Riboflavin | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.4 | 0.2 | n/a | n/a | 0.3 | 0.2 | 0.2 | 2 | 1 |
Saturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.3 | 0.1 | n/a | 0.0 | 0.2 | 0.1 | 8.7 | 10 | 3 |
Selenium | n/a | 0.6 | 0.3 | 0.1 | 0.9 | n/a | 33.2 | n/a | 0.8 | 0.4 | n/a | n/a | 2.6 | 2.0 | 8.9 | 50 | 12 |
Serine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4.8 | n/a | 0.2 | 0.1 | n/a | n/a | 0.6 | 0.2 | 1.1 | 7 | 2 |
Sodium | n/a | 4.4 | 64.0 | 49.7 | 1.0 | 0.1 | 24.0 | n/a | 31.4 | 40.0 | n/a | 2.4 | 51.1 | 48.3 | 764.5 | 1,081 | 270 |
Starch | n/a | 0.0 | 0.0 | 1.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 131.5 | n/a | n/a | 133 | 33 |
Sucrose | n/a | 1.1 | 0.1 | 2.6 | n/a | n/a | 5.9 | n/a | 0.2 | 0.0 | n/a | 0.0 | 1.4 | n/a | 0.1 | 11 | 3 |
Sugar | n/a | 4.7 | 1.5 | 3.4 | 0.1 | n/a | 8.1 | n/a | 9.8 | 9.5 | n/a | 1.6 | 6.6 | n/a | 0.5 | 46 | 11 |
Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Thiamin | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.5 | n/a | 0.2 | 0.2 | n/a | n/a | 0.7 | 0.0 | 0.0 | 5 | 1 |
Threonine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 3.7 | n/a | 0.1 | 0.2 | n/a | n/a | 0.6 | 0.1 | 0.7 | 6 | 1 |
Tocopherol, alpha | n/a | 0.0 | 0.2 | 0.5 | 0.0 | n/a | 2.0 | n/a | 0.5 | 2.7 | n/a | n/a | 0.1 | n/a | 0.1 | 6 | 2 |
Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 16.9 | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 17 | 4 |
Total Fat | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 4.2 | n/a | 1.3 | 0.5 | n/a | 0.0 | 0.8 | 0.2 | 14.3 | 22 | 5 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tryptophan | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.3 | 2 | 0 |
Tyrosine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.8 | n/a | 0.1 | 0.1 | n/a | n/a | 0.4 | 0.2 | 1.2 | 5 | 1 |
Valine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.1 | n/a | 0.2 | 0.1 | n/a | n/a | 0.9 | 0.2 | 1.3 | 8 | 2 |
Vitamin A, IU | n/a | 2.2 | 359.2 | 12,028.3 | 0.5 | 38.0 | 156.0 | n/a | 784.0 | 468.0 | n/a | 0.0 | 17.0 | 166.3 | 432.5 | 14,452 | 3,613 |
Vitamin A, RAE | n/a | 0.0 | 17.6 | 601.2 | 0.0 | 1.9 | 8.0 | n/a | 39.2 | 24.0 | n/a | 0.0 | 0.0 | 50.0 | 114.5 | 856 | 214 |
Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.4 | 1.1 | 1 | 0 |
Vitamin B-6 | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 2.2 | n/a | 0.6 | 0.4 | n/a | n/a | 2.5 | 0.0 | 0.0 | 6 | 2 |
Vitamin C | n/a | 8.1 | 2.5 | 4.2 | 1.9 | 1.3 | 17.6 | n/a | 70.2 | 37.2 | n/a | 0.0 | 167.8 | 0.9 | 0.0 | 312 | 78 |
Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 32.8 | 10.5 | 43 | 11 |
Water | n/a | 98.0 | 76.3 | 63.6 | 3.5 | 0.5 | 41.6 | n/a | 371.6 | 377.1 | n/a | 8.1 | 676.0 | 73.2 | 10.4 | 1,800 | 450 |
Zinc | n/a | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | 19.1 | n/a | 1.3 | 0.6 | n/a | 0.0 | 2.5 | 0.4 | 1.9 | 26 | 7 |
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.