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.
Amount Per Serving
8 servings in recipe 		lentils
24.0g 		water salt
240.0g 		cilantro
0.43g 		onion
33.75g 		garlic
1.31g 		olive oil
6.75g 		spinach
12.76g 		parsley
7.13g 		lemon juice
15.25g 		Total Per Serving Total for Recipe
Protein (g) 6.19 5.83 0.01 0.37 0.08 0.0 0.36 0.21 0.06 13.12 104.96
Total Fat (g) 0.25 2.33 0.0 0.03 0.01 6.75 0.05 0.06 0.0 9.48 75.84
Carbohydrates (g) 14.42 31.75 0.02 3.15 0.43 0.0 0.46 0.45 1.32 52.0 416.0
Ash (g) 0.64 1.61 0.01 0.12 0.02 0.0 0.22 0.16 0.04 2.81 22.48
Calories (kcal) 84.72 170.4 0.098 13.5 1.944 59.67 2.934 2.565 3.813 339.644 2717.152
Starch (g) n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) 0.35 n/a n/a 0.33 n/a n/a 0.01 n/a n/a 0.7 5.6
Glucose (dextrose) (g) 0.0 n/a n/a 0.66 n/a n/a 0.01 n/a n/a 0.68 5.44
Fructose (g) 0.06 n/a n/a 0.44 n/a n/a 0.02 n/a n/a 0.52 4.16
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0
Maltose (g) 0.07 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.07 0.56
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 2.5 198.48 0.39 30.07 0.76 0.0 11.66 6.25 13.84 263.95 2111.6
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.49 15.02 0.0 1.43 0.01 0.0 0.05 0.06 0.37 17.44 139.52
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a 0.01 n/a n/a 0.01 0.08
Dietary Fiber (g) 7.3 4.8 0.0 0.6 0.0 0.0 0.3 0.2 0.1 13.3 106.4
Calcium (mg) 13.44 129.6 0.285 7.763 2.362 0.068 12.63 9.833 1.068 177.047 1416.376
Iron (mg) 1.81 8.38 0.01 0.07 0.02 0.04 0.35 0.44 0.0 11.12 88.96
Magnesium (mg) 29.28 52.8 0.111 3.375 0.326 0.0 10.078 3.563 0.915 100.448 803.584
Phosphorus (mg) 108.24 247.2 0.204 9.788 1.997 0.0 6.251 4.133 0.915 378.727 3029.816
Potassium (mg) 229.2 211.2 2.214 49.275 5.233 0.068 71.187 39.473 18.91 626.759 5014.072
Sodium (mg) 1.44 259.2 0.196 1.35 0.222 0.135 10.078 3.99 0.153 276.763 2214.104
Zinc (mg) 1.15 1.49 0.0 0.06 0.02 0.0 0.07 0.08 0.01 2.86 22.88
Copper (mg) 0.125 0.168 0.001 0.014 0.004 0.0 0.017 0.011 0.005 0.343 2.744
Manganese (mg) 0.319 0.0 0.002 0.044 0.022 0.0 0.115 0.011 0.002 0.514 4.112
Selenium (mcg) 2.0 18.5 0.0 0.2 0.2 0.0 0.1 0.0 0.0 21.0 168.0
Vitamin A, IU (IU) 9.36 2335.2 28.679 0.675 0.117 0.0 1196.271 600.21 3.05 4173.562 33388.496
Retinol (mcg) 0.0 700.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 700.8 5606.4
Vitamin A, RAE (mcg_RAE) 0.48 700.8 1.432 0.0 0.0 0.0 59.833 29.996 0.153 792.694 6341.552
Beta Carotene (mcg) 5.52 0.0 16.703 0.338 0.065 0.0 717.737 360.098 0.458 1100.917 8807.336
Vitamin E (mg) 0.12 0.17 0.01 0.01 0.0 0.97 0.26 0.05 0.02 1.61 12.88
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 55.2 3.676 1.35 0.209 0.0 1556.16 396.221 1.373 2014.189 16113.512
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 n/a 0.01 0.0 0.0 n/a 0.01 0.08
Tocopherol, gamma (mg) 1.02 n/a n/a 0.0 n/a 0.06 0.02 0.04 n/a 1.13 9.04
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0
Vitamin C (mg) 1.1 28.3 0.1 2.5 0.4 0.0 3.6 9.5 7.0 52.5 420.0
Thiamin (mg) 0.209 0.696 0.0 0.017 0.003 0.0 0.01 0.006 0.005 0.946 7.568
Riboflavin (mg) 0.05 0.792 0.001 0.01 0.001 0.0 0.024 0.007 0.002 0.888 7.104
Niacin (mg) 0.626 9.36 0.005 0.041 0.009 0.0 0.092 0.093 0.015 10.241 81.928
Pantothenic acid (mg) 0.514 0.336 0.002 0.041 0.008 0.0 0.009 0.029 0.015 0.953 7.624
Vitamin B-6 (mg) 0.13 0.936 0.001 0.041 0.016 0.0 0.026 0.006 0.008 1.162 9.296
Folate (mcg) 114.96 12.0 0.264 6.413 0.039 0.0 24.75 10.83 1.983 171.237 1369.896
Vitamin B-12 (mcg) 0.0 2.78 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.78 22.24
Choline (mg) 23.1 n/a 0.1 2.1 0.3 0.0 2.3 0.9 0.8 29.6 236.8
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
Tryptophan (g) n/a n/a n/a 0.003 0.001 0.0 0.005 0.004 n/a 0.013 0.104
Threonine (g) n/a n/a n/a 0.007 0.002 0.0 0.015 0.009 n/a 0.033 0.264
Isoleucine (g) n/a n/a n/a 0.003 0.003 0.0 0.019 0.009 n/a 0.034 0.272
Leucine (g) n/a n/a n/a 0.01 0.004 0.0 0.028 0.014 n/a 0.056 0.448
Lysine (g) n/a n/a n/a 0.014 0.004 0.0 0.022 0.013 n/a 0.052 0.416
Methionine (g) n/a n/a n/a 0.0 0.001 0.0 0.006 0.003 n/a 0.01 0.08
Cystine (g) n/a n/a n/a 0.0 0.001 0.0 0.005 0.001 n/a 0.007 0.056
Phenylalanine (g) n/a n/a n/a 0.01 0.002 0.0 0.017 0.011 n/a 0.04 0.32
Tyrosine (g) n/a n/a n/a 0.003 0.001 0.0 0.014 0.006 n/a 0.024 0.192
Valine (g) n/a n/a n/a 0.007 0.004 0.0 0.02 0.012 n/a 0.043 0.344
Arginine (g) n/a n/a n/a 0.034 0.008 0.0 0.02 0.009 n/a 0.071 0.568
Histidine (g) n/a n/a n/a 0.003 0.001 0.0 0.008 0.004 n/a 0.017 0.136
Alanine (g) n/a n/a n/a 0.007 0.002 0.0 0.018 0.014 n/a 0.041 0.328
Aspartic acid (g) n/a n/a n/a 0.03 0.006 0.0 0.031 0.021 n/a 0.088 0.704
Glutamic acid (g) n/a n/a n/a 0.088 0.011 0.0 0.043 0.018 n/a 0.16 1.28
Glycine (g) n/a n/a n/a 0.01 0.003 0.0 0.017 0.011 n/a 0.04 0.32
Proline (g) n/a n/a n/a 0.003 0.001 0.0 0.014 0.015 n/a 0.034 0.272
Serine (g) n/a n/a n/a 0.007 0.002 0.0 0.013 0.01 n/a 0.032 0.256
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.038 0.456 0.0 0.014 0.001 0.932 0.008 0.009 0.0 1.458 11.664
Phytosterols (mg) n/a n/a 0.021 5.063 n/a 14.918 1.148 0.356 n/a 21.506 172.048
Monounsaturated Fat (g) 0.046 0.624 0.001 0.003 0.0 4.925 0.001 0.021 0.0 5.622 44.976
Polyunsaturated (g) 0.125 0.504 0.0 0.007 0.003 0.71 0.022 0.009 0.0 1.379 11.032