Na'ama's fattoush
- 17 ingredients
- Servings per recipe: 6
- Serving size: 296 g
Preparation & details:
Source: 101 Cookbooks
121 recipes on HappyForks
Amount per 100 g
- Energy (calories): 95 kcal 4%
- Protein: 3.43 g 6%
- Fat: 4.56 g Why gray? Help 9%
- Carbohydrates: 11.27 g 5%
Calorie breakdown
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- Protein: 13% 12 kcal
- Fat: 42% 40 kcal
- Carbohydrates: 45% 42 kcal
Omega 6 : Omega 3
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1:1 20:1 13:1
General
Energy
95 kcal
4%
Water
79.55 g
3%
Carbohydrates
Carbohydrate
11.27 g
5%
Fiber
1.8 g
7%
Sugars, total
2.37 g
Starch
0.12 g
Lipids
Total lipid (fat)
4.56 g
9%
Total polyunsaturated
0.599 g
Omega 3 (n-3)
0.043 g
3%
Omega 6 (n-6)
0.546 g
5%
Total monounsaturated
2.829 g
Total saturated
0.818 g
as low as possible
Total trans
0.022 g
as low as possible
Cholesterol
2 mg
as low as possible
Protein + aminoacids
Protein
3.43 g
6%
Tryptophan
0.03 g
9%
Threonine
0.072 g
6%
Isoleucine
0.085 g
7%
Leucine
0.151 g
6%
Lysine
0.088 g
4%
Methionine + Cystine
0.075 g
6%
Methionine
0.036 g
Cystine
0.039 g
Phenylalanine + Tyrosine
0.172 g
8%
Phenylalanine
0.103 g
Tyrosine
0.069 g
Valine
0.103 g
7%
Vitamins
Vitamin C
8.9 mg
12%
Folate, total
18 µg
Folate, DFE
18 µg DFE
5%
Vitamin B-1 (Thiamin)
0.075 mg
7%
Vitamin B-2 (Riboflavin)
0.081 mg
7%
Vitamin B-3 (Niacin)
0.69 mg
5%
Vitamin B-5 (Pantothenic acid)
0.289 mg
6%
Vitamin B-6
0.092 mg
7%
Vitamin B-12 (Cobalamin)
0.14 µg
6%
Vitamin A
507 IU
22%
Vitamin E
0.81 mg
5%
Vitamin D
6 IU
1%
Vitamin K
32.5 µg
36%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
41 mg
4%
Magnesium, Mg
20 mg
6%
Phosphorus, P
65 mg
9%
Iron, Fe
0.77 mg
4%
Potassium, K
184 mg
4%
Sodium, Na
208 mg
14%
Zinc, Zn
0.45 mg
6%
Copper, Cu
0.081 mg
9%
Selenium, Se
7.9 µg
14%
Manganese, Mn
0.331 mg
18%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| scant 1 cup / 200 g Greek yogurt | Yogurt · Greek · plain · nonfat - 200 g |
| 3/4 cup plus 2 tbsp / 200 ml whole milk | Milk · whole · 3.25% milkfat · with added vitamin D - 14 tbsp |
| 2 large stale Turkish flatbread or naan (9 oz /250 g in total) | Bread · pita · whole-wheat - 250 g |
| 3 large tomatoes (13 oz /380 g in total), cut into 2/3-inch / 1.5cm dice | Tomatoes · red · ripe · raw · year round average - 3 large whole (3" dia) |
| 3 oz / 100 g radishes, thinly sliced | Radishes · raw - 100 g |
| 3 Lebanese or mini cucumbers (9 oz / 250 g in total), peeled and chopped into 2/3-inch / 1.5cm dice | Cucumber · with peel · raw - 250 g |
| 2 green onions, thinly sliced | Onions · young green · tops only - 2 stalk |
| 1/2 oz / 15 g fresh mint | Peppermint · fresh - 15 g |
| scant 1 oz / 25 g flat-leaf parsley, coarsely chopped | Parsley · fresh - 25 g |
| 1 tbsp dried mint | Peppermint · fresh - 2 tbsp |
| 2 cloves garlic, crushed | Garlic · raw - 2 clove |
| 3 tbsp freshly squeezed lemon juice | Lemon juice · raw - 3 tbsp |
| 1/4 cup / 60 ml olive oil, plus extra to drizzle | Oil · olive · salad or cooking - 0.3 cup |
| 2 tbsp cider or white wine vinegar | Vinegar · cider - 2 tbsp |
| 1/2 teaspoon freshly ground black pepper, plus more to taste | Spices · pepper · black - 0.5 tsp, ground |
| 1 teaspoon fine grain sea salt, plus more to taste | Salt · table - 1 tsp |
| 1 tbsp sumac or more to taste, to garnish | no such product in database |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.