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,
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Nutrient based Recipe Finder
Hearty Italian White Bean Basil Soup
Vitamin E
126%
of DRI per 600 calories
Author: Brandi Doming
This soup is full of Italian herbs and fresh basil and is super hearty thanks to protein-rich white beans and filling brown rice. This soup is extreme...
thevegan8.com Recipe
Main Ingredients:
Rice
181g
Tomato sauce
559g
Onions
252g
Garlic
27g
Tomatoes
824g
Salt
2g
Chili powder
13g
White beans
128g
Basil
48g
Cholesterol
Caloric Density 2.95
Protein 25.03
Carbs 129.22
Fiber 29.56
Sugar 66.51
Total Fat 5.37
Monounsaturated
Polyunsatured 2.76
Saturated Fat
Calcium 59% 297
Copper 186% 1.86
Iron 159% 9.5
Magnesium 81% 283
Phosphorus 101% 584
Potassium 152% 5321
Sodium 19% 278
Zinc 47% 4.46
Manganese 129% 2.96
Selenium 20% 8.89
Vitamin A 118% 735
Vitamin B1 101% 1.01
Vitamin B2
Vitamin B3 116% 13.92
Vitamin B5 35% 1.75
Vitamin B6 200% 2.2
Vitamin B12 0%
Vitamin C 327% 245
Vitamin E 126% 15.11
Vitamin K 195% 156
Choline 39% 167.4
BEST Lemon Balsamic Lentil Salad
Vitamin E
118%
of DRI per 600 calories
Main Ingredients:
Lentils
197g
Lemons
202g
Olive oil
140g
Balsamic vinegar
41g
Agave
67g
Spinach
311g
Red peppers
285g
Cucumber
778g
Cholesterol
Caloric Density 2.97
Protein 32.94
Carbs 126.6
Fiber 30.96
Sugar 49.58
Total Fat 10.86
Monounsaturated 4.68
Polyunsatured 3.17
Saturated Fat 2.68
Calcium 162% 809
Copper 151% 1.51
Iron 337% 20.2
Magnesium 171% 600
Phosphorus 134% 777
Potassium 161% 5620
Sodium 25% 377
Zinc 74% 6.97
Manganese 242% 5.56
Selenium 23% 10.21
Vitamin A 387% 2420
Vitamin B1 110% 1.1
Vitamin B2 149.1% 1.64
Vitamin B3 66.9% 8.03
Vitamin B5 118% 5.9
Vitamin B6 228% 2.5
Vitamin B12 0%
Vitamin C 841% 630
Vitamin E 118% 14.12
Vitamin K 2791% 2233
Choline 46% 194.84
Lazy Day Vegan Tomato Bisque
Vitamin E
102%
of DRI per 600 calories
The most luscious tomato soup out there! Delicious, creamy, rich tomato bisque that is dairy-free, oil-free and comes together in less than an hour!
thevegan8.com Recipe
Main Ingredients:
Onions
262g
Carrots
262g
Garlic
5g
Tomatoes
1349g
Cashew butter
119g
Cholesterol
Caloric Density 3
Protein 25.55
Carbs 128.15
Fiber 38.01
Sugar 79.22
Total Fat 9.02
Monounsaturated 3.52
Polyunsatured 3.56
Saturated Fat 2.36
Calcium 69% 347
Copper 177% 1.77
Iron 147% 8.8
Magnesium 87% 306
Phosphorus 119% 690
Potassium 177% 6189
Sodium 20% 297
Zinc 52% 4.87
Manganese 140% 3.23
Selenium 9% 3.87
Vitamin A 399% 2497
Vitamin B1 101% 1.01
Vitamin B2
Vitamin B3 124.6% 14.95
Vitamin B5 64.6% 3.23
Vitamin B6 209% 2.3
Vitamin B12 0%
Vitamin C 409% 306
Vitamin E 102% 12.19
Vitamin K 250% 200
Choline 44% 187.51
Dairy-Free Tuscan Chicken Skillet
Vitamin E
98%
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
Chili Mango Zesty Quinoa Salad
Vitamin E
97%
of DRI per 600 calories
Main Ingredients:
Quinoa
241g
Spinach
170g
Black beans
275g
Corn
107g
Tomatoes
198g
Mangos
587g
Chili powder
2g
Avocados
414g
Cholesterol
Caloric Density 3
Protein 22.48
Carbs 109.89
Fiber 26.17
Sugar 53.05
Total Fat 16.71
Monounsaturated 9.51
Polyunsatured 4.23
Saturated Fat 3.37
Calcium 66% 330
Copper 127% 1.27
Iron 168% 10.1
Magnesium 101% 354
Phosphorus 81% 469
Potassium 97% 3404
Sodium 14% 215
Zinc 43% 4.02
Manganese 143% 3.28
Selenium 15% 6.86
Vitamin A 208% 1299
Vitamin B1
Vitamin B2
Vitamin B3 66.3% 7.96
Vitamin B5 52.2% 2.61
Vitamin B6 133% 1.46
Vitamin B12 0%
Vitamin C 254% 190
Vitamin E 97% 11.62
Vitamin K 1411% 1129
Choline 32% 134.44
Roasted Beets Sweet Potato Salad
Vitamin E
93%
of DRI per 600 calories
Main Ingredients:
Beets
1014g
Quinoa
350g
Spinach
371g
Goat cheese
115g
Flaxseeds
41g
Olive oil
53g
Agave
53g
Cholesterol 8
Caloric Density 3
Protein 33.15
Carbs 109.21
Fiber 35.36
Sugar 53.57
Total Fat 11.38
Monounsaturated 3.86
Polyunsatured 4.09
Saturated Fat 3.92
Calcium 147% 735
Copper 142% 1.42
Iron 347% 20.8
Magnesium 177% 619
Phosphorus 125% 723
Potassium 148% 5192
Sodium 64% 965
Zinc 66% 6.18
Manganese 320% 7.35
Selenium 29% 13.26
Vitamin A 372% 2323
Vitamin B1
Vitamin B2 127.3% 1.4
Vitamin B3 54.8% 6.58
Vitamin B5 33.8% 1.69
Vitamin B6 144% 1.58
Vitamin B12 0%
Vitamin C 228% 171
Vitamin E 93% 11.14
Vitamin K 2926% 2341
Choline 36% 153.65
Smoky Sweet Potato Black-eyed Pea Soup
Vitamin E
81%
of DRI per 600 calories
Author: Brandi Doming
You only need 8 ingredients for an incredibly hearty, filling and flavorful black-eyed pea soup. This soup has it all, texture, taste, smokiness, swee...
thevegan8.com Recipe
Main Ingredients:
Black-eyed peas
642g
Water
2013g
Red peppers
337g
Onions
156g
Garlic
17g
Sweet potato
566g
Salsa
272g
Paprika
5g
Cholesterol
Caloric Density 1.5
Protein 27.12
Carbs 126.36
Fiber 27.09
Sugar 41.28
Total Fat 3.53
Monounsaturated
Polyunsatured 2.01
Saturated Fat
Calcium 53% 265
Copper 130% 1.3
Iron 155% 9.3
Magnesium 73% 257
Phosphorus 96% 557
Potassium 88% 3096
Sodium 130% 1955
Zinc 50% 4.74
Manganese 101% 2.33
Selenium 23% 10.51
Vitamin A 317% 1983
Vitamin B1
Vitamin B2
Vitamin B3 50.1% 6.01
Vitamin B5 73.4% 3.67
Vitamin B6 210% 2.32
Vitamin B12 0%
Vitamin C 585% 439
Vitamin E 81% 9.75
Vitamin K 47% 37
Choline 34% 142.38
Shaved Brussels Sprout Salad w Cranberries
Vitamin E
82%
of DRI per 600 calories
Main Ingredients:
Brussel sprouts
127g
Avocados
979g
Garlic powder
20g
Goat cheese
187g
Cranberries
671g
Cholesterol 13
Caloric Density 3.02
Protein 13.7
Carbs 80.51
Fiber 37.13
Sugar 22.86
Total Fat 33.23
Monounsaturated 20.12
Polyunsatured 4.83
Saturated Fat 8.08
Calcium 42% 208
Copper 76%
Iron 61% 3.7
Magnesium 31% 108
Phosphorus 55% 317
Potassium 47% 1649
Sodium 6% 88
Zinc 24% 2.27
Manganese 95% 2.18
Selenium 10% 4.43
Vitamin A 19% 120
Vitamin B1
Vitamin B2
Vitamin B3 38.5% 4.62
Vitamin B5 83.4% 4.17
Vitamin B6 92% 1.02
Vitamin B12 1%
Vitamin C 204% 153
Vitamin E 82% 9.9
Vitamin K 273% 219
Choline 17% 72.82
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