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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1 1/2 cups (0g) dried haricot beans |
12 (3,228g) lamb shanks |
1/4 cup (31g) plain flour |
1 tablespoon (14g) olive oil |
2 medium (220g) red onions |
2 cloves (6g) garlic |
2 teaspoons (4g) ground cumin |
1/2 teaspoon (1g) ground cardamom |
1/2 teaspoon (1g) ground ginger |
2 teaspoons (4g) fresh lemon rind |
80 ml (98g) lemon juice |
800 g (800g) tomatoes |
2 1/2 cups (600g) beef stock |
1/4 cup (66g) tomato paste |
3 cups (711g) water |
3 cups (732g) milk |
2 cups (244g) polenta |
2 teaspoons (4g) fresh lemon rind |
1/4 cup (15g) flat leaf parsley |
1/4 cup (4g) fresh coriander leaves |
Total | 1 serving | |
| Alanine | n/a | 51.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | n/a | 0.8 | 1.5 | n/a | 0.0 | n/a | 54 | 9 |
| Alcohol | n/a | n/a | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 50.6 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | n/a | 0.9 | 1.0 | n/a | 0.0 | n/a | 53 | 9 |
| Ash | n/a | 33.9 | 0.1 | 0.0 | 0.8 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.2 | 4.0 | 6.3 | 1.8 | 0.7 | 5.3 | 2.8 | 0.0 | 0.3 | 0.1 | 57 | 9 |
| Aspartic acid | n/a | 75.0 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1.1 | n/a | 0.4 | n/a | 1.8 | 1.4 | n/a | 0.0 | n/a | 80 | 13 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Caffeine | n/a | n/a | 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | 322.8 | 4.7 | 0.1 | 50.6 | 10.9 | 39.1 | 3.8 | 1.0 | 5.4 | 5.9 | 80.0 | 36.0 | 23.6 | 21.3 | 871.1 | 14.6 | 5.4 | 20.7 | 2.7 | 1,520 | 253 |
| Calories | n/a | 7,263.0 | 113.8 | 119.3 | 88.0 | 8.9 | 15.8 | 3.1 | 3.0 | 1.9 | 21.5 | 144.0 | 42.0 | 53.7 | 0.0 | 468.5 | 883.3 | 1.9 | 5.4 | 0.9 | 9,238 | 1,540 |
| Calories (kj) | n/a | 30,375.5 | 475.9 | 499.4 | 365.2 | 37.4 | 65.8 | 13.0 | 12.6 | 7.9 | 88.8 | 592.0 | 174.0 | 224.7 | 0.0 | 1,961.8 | 3,696.6 | 7.9 | 22.7 | 3.8 | 38,625 | 6,437 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Carbohydrates | n/a | 0.0 | 23.8 | 0.0 | 20.5 | 2.0 | 1.9 | 0.7 | 0.6 | 0.6 | 6.7 | 31.1 | 0.2 | 12.4 | 0.0 | 34.0 | 187.6 | 0.6 | 0.9 | 0.1 | 324 | 54 |
| Cholesterol | n/a | 2,905.2 | 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 | 102.5 | 0.0 | 0.0 | 0.0 | 0.0 | 3,008 | 501 |
| Copper | n/a | 3.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.2 | 0.1 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Cystine | n/a | 10.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0.2 | 0.4 | n/a | 0.0 | n/a | 11 | 2 |
| Dietary Fiber | n/a | 0.0 | 0.8 | 0.0 | 3.7 | 0.1 | 0.4 | 0.3 | 0.1 | 0.4 | 0.3 | 9.6 | 0.0 | 2.7 | 0.0 | 0.0 | 17.8 | 0.4 | 0.5 | 0.1 | 37 | 6 |
| Folate | n/a | 710.2 | 57.2 | 0.0 | 41.8 | 0.2 | 0.4 | n/a | 0.1 | 0.5 | 19.5 | 120.0 | 12.0 | 7.9 | 0.0 | 36.6 | 61.0 | 0.5 | 22.8 | 2.5 | 1,093 | 182 |
| Folate, DFE | n/a | 710.2 | 90.9 | 0.0 | 41.8 | 0.2 | 0.4 | n/a | 0.1 | 0.5 | 19.5 | 120.0 | 12.0 | 7.9 | 0.0 | 36.6 | 61.0 | 0.5 | 22.8 | 2.5 | 1,127 | 188 |
| Folate, food | n/a | 710.2 | 9.1 | 0.0 | 41.8 | 0.2 | 0.4 | n/a | 0.1 | 0.5 | 19.5 | 120.0 | 12.0 | 7.9 | 0.0 | 36.6 | 61.0 | 0.5 | 22.8 | 2.5 | 1,045 | 174 |
| Folic acid | n/a | 0.0 | 48.1 | 0.0 | 0.0 | 0.0 | 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 | 48 | 8 |
| Fructose | n/a | n/a | n/a | n/a | 2.8 | n/a | n/a | n/a | 0.0 | n/a | 1.1 | 11.0 | n/a | 3.8 | n/a | n/a | n/a | n/a | n/a | n/a | 19 | 3 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 4.3 | n/a | n/a | n/a | 0.0 | n/a | 1.0 | 10.0 | n/a | 3.8 | n/a | n/a | n/a | n/a | n/a | n/a | 19 | 3 |
| Glutamic acid | n/a | 123.7 | 1.1 | 0.0 | 0.6 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 3.4 | n/a | 1.4 | n/a | 5.0 | 3.7 | n/a | 0.0 | n/a | 139 | 23 |
| Glycine | n/a | 41.6 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | n/a | 0.5 | 0.8 | n/a | 0.0 | n/a | 43 | 7 |
| Histidine | n/a | 27.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0.7 | 0.6 | n/a | 0.0 | n/a | 29 | 5 |
| Hydroxyproline | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron | n/a | 63.9 | 1.5 | 0.1 | 0.5 | 0.1 | 2.8 | 0.1 | 0.2 | 0.0 | 0.1 | 2.2 | 1.0 | 2.0 | 0.0 | 0.4 | 8.4 | 0.0 | 0.9 | 0.1 | 84 | 14 |
| Isoleucine | n/a | 41.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.1 | n/a | 1.4 | 0.7 | n/a | 0.0 | n/a | 44 | 7 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 66.3 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | n/a | 2.3 | 2.4 | n/a | 0.0 | n/a | 72 | 12 |
| Lysine | n/a | 75.3 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | n/a | 1.9 | 0.6 | n/a | 0.0 | n/a | 78 | 13 |
| Magnesium | n/a | 807.0 | 6.9 | 0.0 | 22.0 | 1.5 | 15.4 | 2.3 | 1.9 | 0.6 | 5.9 | 88.0 | 12.0 | 27.5 | 7.1 | 95.2 | 309.9 | 0.6 | 7.5 | 1.0 | 1,412 | 235 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.8 | 0.2 | 0.0 | 0.3 | 0.1 | 0.1 | 0.3 | 0.3 | n/a | 0.0 | 0.9 | 0.1 | 0.2 | 0.0 | 0.0 | 1.2 | n/a | 0.0 | 0.0 | 5 | 1 |
| Methionine | n/a | 21.9 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.4 | n/a | 0.0 | n/a | 23 | 4 |
| Monounsaturated Fat | n/a | 170.8 | 0.0 | 9.8 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | 0.0 | 0.0 | 7.7 | 2.3 | 0.0 | 0.0 | 0.0 | 192 | 32 |
| Niacin | n/a | 211.4 | 1.8 | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 4.8 | 4.7 | 2.0 | 0.0 | 0.6 | 8.9 | 0.0 | 0.2 | 0.0 | 235 | 39 |
| Pantothenic acid | n/a | 22.6 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.7 | 0.1 | 0.1 | 0.0 | 2.3 | 1.0 | 0.0 | 0.1 | 0.0 | 28 | 5 |
| Phenylalanine | n/a | 34.7 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | n/a | 1.2 | 1.0 | n/a | 0.0 | n/a | 37 | 6 |
| Phosphorus | n/a | 6,391.4 | 33.8 | 0.0 | 63.8 | 9.2 | 21.0 | 1.8 | 1.5 | 0.5 | 7.8 | 192.0 | 78.0 | 54.4 | 0.0 | 680.8 | 588.0 | 0.5 | 8.7 | 1.9 | 8,135 | 1,356 |
| Phytosterols | n/a | n/a | n/a | 29.8 | 33.0 | n/a | 2.9 | 0.5 | 0.7 | 1.4 | n/a | 56.0 | n/a | n/a | n/a | 0.0 | n/a | 1.4 | 0.8 | 0.2 | 127 | 21 |
| Polyunsaturated Fat | n/a | 28.4 | 0.1 | 1.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.1 | 0.0 | 1.0 | 4.0 | 0.0 | 0.0 | 0.0 | 36 | 6 |
| Potassium | n/a | 10,523.3 | 33.4 | 0.1 | 321.2 | 24.1 | 75.1 | 11.2 | 11.9 | 6.4 | 100.5 | 1,896.0 | 324.0 | 664.2 | 7.1 | 1,105.3 | 700.3 | 6.4 | 83.1 | 20.8 | 15,914 | 2,652 |
| Proline | n/a | 35.8 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 2.3 | 1.7 | n/a | 0.0 | n/a | 40 | 7 |
| Protein | n/a | 852.5 | 3.2 | 0.0 | 2.4 | 0.4 | 0.7 | 0.1 | 0.1 | 0.1 | 0.3 | 7.0 | 6.8 | 2.8 | 0.0 | 24.0 | 19.8 | 0.1 | 0.4 | 0.1 | 921 | 154 |
| Retinol | 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 | 226.9 | 0.0 | 0.0 | 0.0 | 0.0 | 227 | 38 |
| Riboflavin | n/a | 8.7 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 1.2 | 0.5 | 0.0 | 0.0 | 0.0 | 11 | 2 |
| Saturated Fat | n/a | 164.3 | 0.0 | 1.9 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 | 0.1 | 0.0 | 16.7 | 1.2 | 0.0 | 0.0 | 0.0 | 185 | 31 |
| Selenium | n/a | 949.0 | 10.6 | 0.0 | 1.1 | 0.9 | 0.2 | n/a | 0.5 | 0.0 | 0.1 | 0.0 | 4.2 | 3.5 | 0.0 | 14.6 | 37.8 | 0.0 | 0.0 | 0.0 | 1,023 | 170 |
| Serine | n/a | 31.7 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | n/a | 1.3 | 0.9 | n/a | 0.0 | n/a | 34 | 6 |
| Sodium | n/a | 2,098.2 | 0.6 | 0.3 | 8.8 | 1.0 | 7.1 | 0.2 | 0.2 | 0.2 | 1.0 | 40.0 | 2,232.0 | 517.5 | 21.3 | 358.7 | 85.4 | 0.2 | 8.4 | 1.8 | 5,383 | 897 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 2.2 | n/a | n/a | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Sugar | n/a | n/a | 0.1 | 0.0 | 9.3 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 2.5 | 21.0 | 0.0 | 8.0 | 0.0 | n/a | 1.6 | 0.2 | 0.1 | 0.0 | 43 | 7 |
| Theobromine | n/a | n/a | 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | 3.2 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 0.9 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Threonine | n/a | 36.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | n/a | 1.1 | 0.7 | n/a | 0.0 | n/a | 39 | 6 |
| Tocopherol, alpha | n/a | 5.2 | 0.0 | 1.9 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 4.3 | 0.0 | 2.8 | 0.0 | n/a | 1.0 | 0.0 | 0.1 | 0.1 | 16 | 3 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.0 | n/a | 0.3 | n/a | n/a | 4.5 | n/a | 0.1 | n/a | 6 | 1 |
| Total Fat | n/a | 401.9 | 0.3 | 13.5 | 0.2 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 0.2 | 1.6 | 1.3 | 0.3 | 0.0 | 26.8 | 8.8 | 0.0 | 0.1 | 0.0 | 456 | 76 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 10.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.1 | n/a | 0.0 | n/a | 11 | 2 |
| Tyrosine | n/a | 28.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 1.2 | 0.8 | n/a | 0.0 | n/a | 31 | 5 |
| Valine | n/a | 46.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.1 | n/a | 1.6 | 1.0 | n/a | 0.0 | n/a | 49 | 8 |
| Vitamin A, IU | n/a | 0.0 | 0.0 | 0.0 | 4.4 | 0.5 | 53.3 | 0.0 | 0.3 | 2.0 | 5.9 | 6,664.0 | 0.0 | 998.9 | 0.0 | 1,010.2 | 522.2 | 2.0 | 1,263.6 | 269.9 | 10,797 | 1,800 |
| Vitamin A, RAE | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | 0.0 | 0.0 | 0.1 | 0.0 | 336.0 | 0.0 | 49.8 | 0.0 | 241.6 | 26.8 | 0.1 | 63.2 | 13.5 | 734 | 122 |
| Vitamin B-12 | n/a | 86.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 89 | 15 |
| Vitamin B-6 | n/a | 5.2 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.1 | 0.0 | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Vitamin C | n/a | 0.0 | 0.0 | 0.0 | 16.3 | 1.9 | 0.3 | 0.2 | 0.0 | 5.2 | 37.8 | 109.6 | 0.0 | 14.3 | 0.0 | 11.0 | 0.0 | 5.2 | 20.0 | 1.1 | 223 | 37 |
| Vitamin D | n/a | 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water | n/a | 1,958.1 | 3.7 | 0.0 | 196.0 | 3.5 | 0.3 | 0.1 | 0.1 | 3.3 | 90.1 | 756.2 | 585.3 | 48.1 | 710.3 | 641.9 | 25.0 | 3.3 | 13.2 | 3.7 | 5,042 | 840 |
| Zinc | n/a | 150.4 | 0.2 | 0.0 | 0.4 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.4 | 0.0 | 2.8 | 4.4 | 0.0 | 0.2 | 0.0 | 161 | 27 |
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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