Nutrient data for each ingredient comes from the USDA nutrient database. We have totaled and average all major ingredients used in the recipes.
All stats below are normalized to 600 calories.
The ingredients listed on the right are from the original recipe hence their caloric total will differ from 600 calories.
If your wondering how we generated this list or want to look up some stats of your own,
your welcome to use our
Nutrient based Recipe Finder
Dairy-Free Tuscan Chicken Skillet
Iron
241%
of DRI per 600 calories
Main Ingredients:
Avocado oil
127g
Garlic
29g
Almond milk
1107g
Spinach
294g
Tomatoes
441g
Cholesterol
Caloric Density 3
Protein 24.4
Carbs 89.98
Fiber 23.71
Sugar 60.83
Total Fat 22.15
Monounsaturated 12.96
Polyunsatured 6.22
Saturated Fat 3
Calcium 425% 2126
Copper 95%
Iron 241% 14.5
Magnesium 137% 478
Phosphorus 83% 480
Potassium 140% 4904
Sodium 78% 1165
Zinc 53% 4.95
Manganese 190% 4.38
Selenium 10% 4.68
Vitamin A 337% 2108
Vitamin B1
Vitamin B2 96.4% 1.06
Vitamin B3 59.9% 7.19
Vitamin B5
Vitamin B6 128% 1.41
Vitamin B12 0%
Vitamin C 271% 203
Vitamin E 98% 11.76
Vitamin K 2388% 1911
Choline 29% 121.89
Vegan Turmeric Ginger Dressing
Iron
211%
of DRI per 600 calories
Main Ingredients:
Olive oil
1033g
Cider vinegar
387g
Agave
697g
Turmeric
103g
Ginger
25g
Cholesterol
Caloric Density 2.67
Protein 4.1
Carbs 63.97
Fiber 21.19
Sugar 34.22
Total Fat 38.29
Monounsaturated 26.89
Polyunsatured 5.08
Saturated Fat 6.4
Calcium 150% 751
Copper 29%
Iron 211% 12.7
Magnesium 29% 100
Phosphorus 11% 66
Potassium 17% 578
Sodium 2% 31
Zinc 13% 1.27
Manganese 113% 2.61
Selenium 6% 2.56
Vitamin A 2% 10
Vitamin B1
Vitamin B2
Vitamin B3 10.4% 1.25
Vitamin B5
Vitamin B6 41%
Vitamin B12 0%
Vitamin C 6% 5
Vitamin E 56% 6.77
Vitamin K 39% 31
Choline 5% 23.14
Spicy Zucchini Pepper Soup
Iron
208%
of DRI per 600 calories
Vegan Spicy Zucchini Pepper Soup. Flavors or zucchini and red bell pepper, plus jalapenos, make this soup absolutely incredible!
thevegan8.com Recipe
Main Ingredients:
Zucchini
352g
Red peppers
315g
Garlic
48g
Olive oil
213g
Jalapeno
449g
Lemons
620g
Salt
21g
Cholesterol
Caloric Density 2.97
Protein 31.43
Carbs 124.61
Fiber 43.71
Sugar 45.51
Total Fat 15.95
Monounsaturated 6.68
Polyunsatured 4.86
Saturated Fat 3.04
Calcium 71% 357
Copper 141% 1.41
Iron 208% 12.5
Magnesium 98% 342
Phosphorus 139% 805
Potassium 139% 4849
Sodium 86% 1290
Zinc 69% 6.48
Manganese 122% 2.81
Selenium 16% 7.11
Vitamin A 127% 792
Vitamin B1 130% 1.3
Vitamin B2
Vitamin B3 102.3% 12.27
Vitamin B5 102.4% 5.12
Vitamin B6 411% 4.52
Vitamin B12 0%
Vitamin C 1472% 1104
Vitamin E 75% 8.95
Vitamin K 79% 63
Choline 21% 88.57
Central American Salad In A Jar
Iron
195%
of DRI per 600 calories
Main Ingredients:
Peaches
684g
Tomatoes
114g
Chia seeds
27g
Avocados
388g
Quinoa
95g
Black beans
438g
Lettuce
251g
Cholesterol
Caloric Density 3
Protein 26.44
Carbs 107.65
Fiber 29.48
Sugar 56.95
Total Fat 16.18
Monounsaturated 8.8
Polyunsatured 4.49
Saturated Fat 3.12
Calcium 65% 324
Copper 108% 1.08
Iron 195% 11.7
Magnesium 70% 246
Phosphorus 98% 568
Potassium 109% 3803
Sodium 3% 46
Zinc 48% 4.55
Manganese 99% 2.28
Selenium 14% 6.19
Vitamin A 181% 1131
Vitamin B1
Vitamin B2
Vitamin B3 79.8% 9.58
Vitamin B5 65.2% 3.26
Vitamin B6 100% 1.09
Vitamin B12 0%
Vitamin C 117% 88
Vitamin E 64% 7.69
Vitamin K 799% 639
Choline 31% 132.41
Sriracha Lime Shrimp Tacos
Iron
192%
of DRI per 600 calories
Main Ingredients:
Shrimp
1160g
Coconut oil
15g
Red peppers
10g
Cabbage
179g
Carrots
140g
Tortilla
245g
Limes
171g
Greek yogurt
76g
Cholesterol 499
Caloric Density 3
Protein 77.9
Carbs 63.19
Fiber 15.12
Sugar 19.41
Total Fat 8.42
Monounsaturated 2.02
Polyunsatured 3.59
Saturated Fat 2.84
Calcium 81% 404
Copper 110% 1.1
Iron 192% 11.5
Magnesium 52% 181
Phosphorus 153% 885
Potassium 45% 1574
Sodium 51% 761
Zinc 51% 4.75
Manganese
Selenium 292% 131.37
Vitamin A 171% 1068
Vitamin B1
Vitamin B2
Vitamin B3 97.4% 11.69
Vitamin B5 42% 2.1
Vitamin B6 81%
Vitamin B12 202% 4.04
Vitamin C 205% 154
Vitamin E 43% 5.21
Vitamin K 223% 179
Choline 72% 308.05
1 Pot Sweet Potato Lentil Soup
Iron
182%
of DRI per 600 calories
Main Ingredients:
Lentils
856g
Onions
208g
Garlic powder
47g
Sweet potato
737g
Tomatoes
85g
Chili powder
11g
Paprika
11g
Salt
34g
Cholesterol
Caloric Density 3.01
Protein 31.38
Carbs 133.61
Fiber 14.99
Sugar 24.12
Total Fat 3.46
Monounsaturated
Polyunsatured 2.01
Saturated Fat
Calcium 41% 203
Copper 142% 1.42
Iron 182% 10.9
Magnesium 56% 195
Phosphorus 114% 660
Potassium 68% 2363
Sodium 145% 2180
Zinc 56% 5.25
Manganese 102% 2.35
Selenium 15% 6.65
Vitamin A 313% 1959
Vitamin B1
Vitamin B2
Vitamin B3 47% 5.64
Vitamin B5 76.2% 3.81
Vitamin B6 149% 1.64
Vitamin B12 0%
Vitamin C 106% 79
Vitamin E 21% 2.51
Vitamin K 25% 20
Choline 13% 56.99
Pumpkin Pie Overnight Oats
Iron
181%
of DRI per 600 calories
Main Ingredients:
Protein
253g
Pumpkin
344g
Oats
707g
Almond milk
680g
Spices
9g
Cholesterol
Caloric Density 3.01
Protein 35.95
Carbs 92.72
Fiber 13.88
Sugar 30.3
Total Fat 14.55
Monounsaturated 7.7
Polyunsatured 4.92
Saturated Fat 2.64
Calcium 239% 1195
Copper 122% 1.22
Iron 181% 10.8
Magnesium 61% 214
Phosphorus 121% 703
Potassium 64% 2239
Sodium 49% 738
Zinc 57% 5.39
Manganese 156% 3.58
Selenium 3% 1.45
Vitamin A 236% 1472
Vitamin B1
Vitamin B2
Vitamin B3 27.7% 3.32
Vitamin B5 38.6% 1.93
Vitamin B6 31%
Vitamin B12 0%
Vitamin C 49% 36
Vitamin E 42% 5.07
Vitamin K 16% 13
Choline 18% 75.3
On-The-Go Tuna Lettuce Wraps
Iron
173%
of DRI per 600 calories
Main Ingredients:
Tuna
863g
Red peppers
165g
Cucumber
539g
Chickpeas
345g
Romaine lettuce
86g
Cholesterol 67
Caloric Density 3
Protein 73.92
Carbs 72.1
Fiber 17.91
Sugar 30.61
Total Fat 6.67
Monounsaturated
Polyunsatured 3.22
Saturated Fat 2.2
Calcium 58% 289
Copper 90%
Iron 173% 10.4
Magnesium 78% 274
Phosphorus 140% 814
Potassium 88% 3079
Sodium 53% 802
Zinc 60% 5.6
Manganese 83% 1.92
Selenium 413% 185.85
Vitamin A 161% 1008
Vitamin B1
Vitamin B2
Vitamin B3 276.6% 33.19
Vitamin B5 89% 4.45
Vitamin B6 177% 1.94
Vitamin B12 334% 6.68
Vitamin C 363% 272
Vitamin E 34% 4.02
Vitamin K 430% 344
Choline 43% 181.38
COMPARE FOODS
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select a food adzuki beans agave alfalfa seeds all-purpose flour almond butter almond milk almonds amaranth leaves anchovy apples applesauce apricots arrowhead artichokes arugula asian pears asparagus avocado oil avocados bacon bamboo shoots bananas barley barley flour or meal barley malt flr bass beans beef beer beet greens beets black beans black-eyed peas blackberries blue cheese blueberries bluefish bread breadnuttree seeds brick brie broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half halibut hazelnuts herring honey honeydew melons homemade almond milk jalapeno jam jams&preserves jujube kale kamut kidney beans kiwi fruit kohlrabi kumquats lambs quarters leeks lemon grass (citronella) lemons lentils lettuce lima beans limes ling lingcod litchis lobster longans loquats lotus root lowfat milk lowfat yogurt macadamia nuts macaroni mackerel mangos margarine mayonnaise mexican cheese millet monkfish monterey jack mozzarella mulberries mullet mung bns mushrooms mustard greens mustard grns mustard spinach navy beans nectarines new zealand spinach non-fat yogurt nonfat milk noodles nopales oat flr oats okra olive oil onions orange juice oranges ostrich pak-choi palm oil papayas parmesan parsnips passion-fruit pasta peaches peanut butter peanut oil peanuts pears peas pecans pepperoni persimmons pine nuts pineapple pinto beans pistachio plain whole yogurt plums pomegranates pork bacon pork roast portobella mushrooms potato potatoes protein provolone prune juice pummelo pumpkin pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini