- 8 ingredients
- Servings per recipe: 4
- Serving size: 205 g
Preparation & details:
Source: 101 Cookbooks
121 recipes on HappyForks
Amount per 100 g
- Energy (calories): 210 kcal 10%
- Protein: 5.66 g 10%
- Fat: 15.95 g Why gray? Help 33%
- Carbohydrates: 13.67 g 6%
Calorie breakdown
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- Protein: 9% 20 kcal
- Fat: 65% 137 kcal
- Carbohydrates: 26% 54 kcal
Omega 6 : Omega 3
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1:1 20:1 14:1
General
Energy
210 kcal
10%
Water
63.28 g
2%
Carbohydrates
Carbohydrate
13.67 g
6%
Fiber
6.7 g
27%
Sugars, total
1.33 g
Starch
0.06 g
Lipids
Total lipid (fat)
15.95 g
33%
Total polyunsaturated
1.9 g
Omega 3 (n-3)
0.125 g
9%
Omega 6 (n-6)
1.774 g
15%
Total monounsaturated
11.239 g
Total saturated
2.103 g
as low as possible
Total trans
0.004 g
as low as possible
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
5.66 g
10%
Tryptophan
0.056 g
18%
Threonine
0.202 g
16%
Isoleucine
0.24 g
20%
Leucine
0.408 g
15%
Lysine
0.369 g
15%
Methionine + Cystine
0.136 g
11%
Methionine
0.059 g
Cystine
0.077 g
Phenylalanine + Tyrosine
0.423 g
20%
Phenylalanine
0.275 g
Tyrosine
0.148 g
Valine
0.282 g
18%
Vitamins
Vitamin C
5.9 mg
8%
Folate, total
123 µg
Folate, DFE
123 µg DFE
31%
Vitamin B-1 (Thiamin)
0.13 mg
12%
Vitamin B-2 (Riboflavin)
0.089 mg
8%
Vitamin B-3 (Niacin)
1.226 mg
9%
Vitamin B-5 (Pantothenic acid)
0.857 mg
17%
Vitamin B-6
0.203 mg
16%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
100 IU
4%
Vitamin E
2.54 mg
17%
Vitamin D
0 IU
0%
Vitamin K
16.5 µg
18%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
20 mg
2%
Magnesium, Mg
34 mg
11%
Phosphorus, P
117 mg
17%
Iron, Fe
2.07 mg
12%
Potassium, K
386 mg
8%
Sodium, Na
146 mg
10%
Zinc, Zn
0.94 mg
12%
Copper, Cu
0.254 mg
28%
Selenium, Se
1.6 µg
3%
Manganese, Mn
0.516 mg
29%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 2 teaspoons fresh oregano | Spices · oregano · dried - 0.75 tsp, leaves |
| 1/2 teaspoon sea salt | Salt · table - 0.5 tsp |
| 5 tablespoons extra virgin olive oil | Oil · olive · salad or cooking - 5 tbsp |
| 1 tablespoon freshly squeezed lemon juice | Lemon juice · raw - 1 tbsp |
| 2 cups cooked lentils | Lentils · mature seeds · cooked · boiled · without salt - 2 cup |
| 1-2 ripe avocados, quartered | Avocados · raw · all commercial varieties - 1.5 avocado, NS as to Florida or California |
| 1/4 cup toasted hazelnuts, chopped | Nuts · hazelnuts or filberts - 0.25 cup, chopped |
| 1/4 cup minced chives | Chives · raw - 2.5 tbsp chopped |
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.