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.
|
8 heads (4,864g) broccoli |
12 (180g) asparagus spears |
2 (30g) spring onions |
1 to taste (0g) baby spinach leaves |
12 (204g) cherry tomatoes |
1 tablespoon (9g) capers |
1 to taste (1g) fresh dill |
2 (402g) avocados |
150 g (150g) natural yoghurt |
1/2 (29g) lemons |
1 clove (3g) garlic |
1 to taste (0g) salt & freshly ground black pepper |
Total | 1 serving | |
| Alanine (g) | 5.1 | 0.2 | 0.0 | n/a | 0.1 | n/a | n/a | 0.4 | 0.2 | n/a | 0.0 | n/a | 6 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 9.3 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 0.2 | n/a | 0.0 | n/a | 10 | 3 |
| Ash (g) | 42.3 | 1.1 | 0.2 | n/a | 1.0 | 0.7 | n/a | 6.4 | 1.1 | 0.1 | 0.0 | n/a | 53 | 13 |
| Aspartic acid (g) | 15.8 | 1.0 | 0.1 | n/a | 0.3 | n/a | n/a | 0.9 | 0.4 | n/a | 0.0 | n/a | 19 | 5 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 305.5 | n/a | n/a | n/a | n/a | 306 | 76 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 2,286.1 | 41.4 | 21.6 | n/a | 20.4 | 3.4 | n/a | 48.2 | 181.5 | 7.5 | 5.4 | n/a | 2,616 | 654 |
| Calories | 1,653.8 | 39.6 | 9.6 | n/a | 36.7 | 2.0 | n/a | 643.2 | 91.5 | 8.4 | 4.5 | n/a | 2,489 | 622 |
| Calories (kj) | 6,858.2 | 169.2 | 40.5 | n/a | 151.0 | 8.3 | n/a | 2,693.4 | 385.5 | 35.1 | 18.7 | n/a | 10,360 | 2,590 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 20.1 | n/a | n/a | n/a | n/a | 20 | 5 |
| Carbohydrates (g) | 323.0 | 7.4 | 2.2 | n/a | 7.9 | 0.4 | n/a | 34.3 | 7.0 | 2.7 | 1.0 | n/a | 386 | 96 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 19.5 | 0.0 | 0.0 | n/a | 20 | 5 |
| Copper (mg) | 2.4 | 0.3 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Cystine (g) | 1.4 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Dietary Fiber (g) | 126.5 | 3.6 | 0.8 | n/a | 2.4 | 0.3 | n/a | 26.9 | 0.0 | 0.8 | 0.1 | n/a | 161 | 40 |
| Folate (mcg) | 3,064.3 | 268.2 | 19.2 | n/a | 30.6 | 2.0 | n/a | 325.6 | 10.5 | 3.2 | 0.1 | n/a | 3,724 | 931 |
| Folate, DFE (mcg) | 3,064.3 | 268.2 | 19.2 | n/a | 30.6 | 2.0 | n/a | 325.6 | 10.5 | 3.2 | 0.1 | n/a | 3,724 | 931 |
| Folate, food (mcg) | 3,064.3 | 268.2 | 19.2 | n/a | 30.6 | 2.0 | n/a | 325.6 | 10.5 | 3.2 | 0.1 | n/a | 3,724 | 931 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose (g) | 33.1 | 1.4 | n/a | n/a | 2.8 | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | 38 | 9 |
| Galactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 23.8 | 0.8 | n/a | n/a | 2.6 | n/a | n/a | 1.5 | n/a | n/a | n/a | n/a | 29 | 7 |
| Glutamic acid (g) | 26.4 | 0.5 | 0.1 | n/a | 0.9 | n/a | n/a | 1.2 | 1.0 | n/a | 0.0 | n/a | 30 | 8 |
| Glycine (g) | 4.3 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 0.1 | n/a | 0.0 | n/a | 5 | 1 |
| Histidine (g) | 2.9 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 0.1 | n/a | 0.0 | n/a | 3 | 1 |
| Iron (mg) | 35.5 | 1.6 | 0.4 | n/a | 0.6 | 0.1 | n/a | 2.2 | 0.1 | 0.2 | 0.1 | n/a | 41 | 10 |
| Isoleucine (g) | 3.8 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.3 | 0.3 | n/a | 0.0 | n/a | 5 | 1 |
| Lactose (g) | 10.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 10 | 3 |
| Leucine (g) | 6.3 | 0.3 | 0.0 | n/a | 0.1 | n/a | n/a | 0.6 | 0.5 | n/a | 0.0 | n/a | 8 | 2 |
| Lysine (g) | 6.6 | 0.2 | 0.0 | n/a | 0.1 | n/a | n/a | 0.5 | 0.5 | n/a | 0.0 | n/a | 8 | 2 |
| Magnesium (mg) | 1,021.4 | 25.2 | 6.0 | n/a | 22.4 | 2.8 | n/a | 116.6 | 18.0 | 2.3 | 0.8 | n/a | 1,216 | 304 |
| Maltose (g) | 10.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 10 | 3 |
| Manganese (mg) | 10.2 | 0.3 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.1 | n/a | 11 | 3 |
| Methionine (g) | 1.8 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 0.2 | n/a | 0.0 | n/a | 2 | 1 |
| Monounsaturated Fat (g) | 0.5 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 39.4 | 1.3 | 0.0 | 0.0 | n/a | 41 | 10 |
| Niacin (mg) | 31.1 | 2.0 | 0.2 | n/a | 1.2 | 0.1 | n/a | 7.0 | 0.1 | 0.0 | 0.0 | n/a | 42 | 10 |
| Pantothenic acid (mg) | 27.9 | 0.4 | 0.0 | n/a | 0.2 | 0.0 | n/a | 5.6 | 0.6 | 0.1 | 0.0 | n/a | 35 | 9 |
| Phenylalanine (g) | 5.7 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 0.4 | 0.3 | n/a | 0.0 | n/a | 7 | 2 |
| Phosphorus (mg) | 3,210.2 | 97.2 | 11.1 | n/a | 49.0 | 0.9 | n/a | 209.0 | 142.5 | 4.6 | 4.6 | n/a | 3,729 | 932 |
| Phytosterols | n/a | n/a | n/a | n/a | 14.3 | 4.1 | n/a | n/a | n/a | n/a | n/a | n/a | 18 | 5 |
| Polyunsaturated Fat (g) | 1.8 | 0.2 | 0.0 | n/a | 0.2 | 0.0 | n/a | 7.3 | 0.1 | 0.0 | 0.0 | n/a | 10 | 2 |
| Potassium (mg) | 15,370.2 | 403.2 | 82.8 | n/a | 483.5 | 3.4 | n/a | 1,949.7 | 232.5 | 40.0 | 12.0 | n/a | 18,577 | 4,644 |
| Proline (g) | 5.4 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 0.6 | n/a | 0.0 | n/a | 7 | 2 |
| Protein (g) | 137.2 | 4.3 | 0.5 | n/a | 1.8 | 0.2 | n/a | 8.0 | 5.2 | 0.3 | 0.2 | n/a | 158 | 39 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 40.5 | 0.0 | 0.0 | n/a | 41 | 10 |
| Riboflavin (mg) | 5.7 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.5 | 0.2 | 0.0 | 0.0 | n/a | 7 | 2 |
| Saturated Fat (g) | 1.9 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 8.5 | 3.1 | 0.0 | 0.0 | n/a | 14 | 3 |
| Selenium (mcg) | 121.6 | 11.0 | 0.2 | n/a | 0.0 | 0.1 | n/a | 1.6 | 3.3 | 0.1 | 0.4 | n/a | 138 | 35 |
| Serine (g) | 5.9 | 0.2 | 0.0 | n/a | 0.1 | n/a | n/a | 0.5 | 0.3 | n/a | 0.0 | n/a | 7 | 2 |
| Sodium (mg) | 1,605.1 | 25.2 | 4.8 | n/a | 10.2 | 254.9 | n/a | 28.1 | 69.0 | 0.6 | 0.5 | n/a | 1,998 | 500 |
| Starch (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.4 | 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 | 8.0 | n/a | n/a | n/a | n/a | 8 | 2 |
| Sucrose (g) | 4.9 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 5 | 1 |
| Sugar (g) | 82.7 | 2.3 | 0.7 | n/a | 5.4 | 0.0 | n/a | 2.7 | 7.0 | 0.7 | 0.0 | n/a | 102 | 25 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 3.5 | 0.3 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Threonine (g) | 4.3 | 0.2 | 0.0 | n/a | 0.1 | n/a | n/a | 0.3 | 0.2 | n/a | 0.0 | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 37.9 | 2.7 | 0.2 | n/a | 1.1 | 0.1 | n/a | 8.3 | 0.1 | 0.0 | 0.0 | n/a | 50 | 13 |
| Tocopherol, beta (mg) | 0.5 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 8.3 | 0.4 | n/a | n/a | 0.2 | n/a | n/a | 1.3 | n/a | n/a | n/a | n/a | 10 | 3 |
| Total Fat (g) | 18.0 | 0.4 | 0.1 | n/a | 0.4 | 0.1 | n/a | 58.9 | 4.9 | 0.1 | 0.0 | n/a | 83 | 21 |
| Tryptophan (g) | 1.6 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Tyrosine (g) | 2.4 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 0.3 | n/a | 0.0 | n/a | 3 | 1 |
| Valine (g) | 6.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 0.4 | n/a | 0.0 | n/a | 7 | 2 |
| Vitamin A, IU (IU) | 30,302.7 | 1,810.8 | 299.1 | n/a | 1,699.3 | 11.9 | n/a | 586.9 | 148.5 | 6.4 | 0.3 | n/a | 34,866 | 8,716 |
| Vitamin A, RAE (mcg) | 1,507.8 | 90.0 | 15.0 | n/a | 85.7 | 0.6 | n/a | 28.1 | 40.5 | 0.3 | 0.0 | n/a | 1,768 | 442 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 8.5 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 10 | 2 |
| Vitamin C (mg) | 4,338.7 | 13.9 | 5.6 | n/a | 27.9 | 0.4 | n/a | 40.2 | 0.8 | 15.4 | 0.9 | n/a | 4,444 | 1,111 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 3.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Water (g) | 4,343.6 | 166.7 | 26.9 | n/a | 192.8 | 7.2 | n/a | 294.4 | 131.9 | 25.8 | 1.8 | n/a | 5,191 | 1,298 |
| Zinc (mg) | 19.9 | 1.1 | 0.1 | n/a | 0.3 | 0.0 | n/a | 2.6 | 0.9 | 0.0 | 0.0 | n/a | 25 | 6 |
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.