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Mediterranean Bowl

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Quinoa, cooked	1 cup	46.25 g	56
2	Chicken breast, sliced, fat-free, oven-roasted	2 serving 2 slices	21 g	17
3	Spinach, raw	1 cup	7.5 g	1.7
4	Cucumber, raw, with peel	1 cucumber	75.25 g	11
5	Tomatoes, raw, grape	10 tomatoes	24.85 g	6.7
6	Parsley, fresh	0.5 cup chopped	7.5 g	2.7
7	Avocados, California, raw	1 fruit, without skin and seed	34 g	57
8	Tzatziki Sauce	4 serving	75 g	51
9	Chickpeas (garbanzo beans, bengal gram), without salt, boiled, cooked, mature seeds	1 cup	41 g	67

Summary
Number of servings	4
Weight of ingredients	1329 g
Final weight ⓘ
Serving size	332 g

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Mediterranean Bowl

Nutrition Facts

Portion Size	332 g

Amount Per Portion	269
Calories

% Daily Value *

Total Fat 9.5g	12 %

Saturated Fat 1.3g **	6 %

Cholesterol 10mg **	3 %

Sodium 271mg	12 %

Total Carbohydrate 32g	12 %

Dietary Fiber 8.1g	29 %

Sugar 6g **

Protein 17g	34 %

Vitamin D 0mcg **	0 %

Calcium 132mg	10 %

Iron 3.2mg	18 %

Potassium 750mg	16 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Calories by source

Fat (34.00%)

Protein (27.00%)

Carbs (39.00%)

Mediterranean Bowl nutrition facts and analysis per 332 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	75.04 mcg	8 %
Carotene, alpha	17.87 mcg
Carotene, beta	870.13 mcg
Cryptoxanthin, alpha	0 mcg
Cryptoxanthin, beta	32.24 mcg
Lutein + zeaxanthin	1469.42 mcg
Lutein	23.61 mcg
Lycopene	1018.85 mcg
Retinol	0.57 mcg
Zeaxanthin	2.24 mcg
cis-Lutein/Zeaxanthin	2.98 mcg
cis-Lycopene	137.67 mcg
cis-beta-Carotene	12.18 mcg
trans-beta-Carotene	97.66 mcg
Thiamin [Vitamin B1]	0.197 mg	16 %
Riboflavin [Vitamin B2]	0.357 mg	27 %
Niacin [Vitamin B3]	2.343 mg	15 %
Pantothenic acid [Vitamin B5]	1.125 mg	22 %
Vitamin B6	0.362 mg	21 %
Vitamin B12 [Cobalamin]	0.45 mcg	19 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	157.32 mcg	39 %
Folate, food	157.32 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	26.3 mg	29 %
Vitamin D	0 mcg	0 %
Vitamin D2	0 mcg
Vitamin D3	0 mcg
Vitamin E (alpha-tocopherol)	1.58 mg	11 %
Vitamin E, added	0 mg
Tocopherol, alpha	1.58 mg
Tocopherol, beta	0.03 mg
Tocopherol, delta	0.09 mg
Tocopherol, gamma	0.9 mg
Tocotrienol, alpha	0.04 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	183.3 mcg	153 %
Vitamin K1 [Phylloquinone]	183.3 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0 mcg
Betaine	8.5 mg
Choline	52 mg	9 %

Minerals
Nutrient	Amount	DV
Calcium	132.22 mg	10 %
Copper	0.38 mg	42 %
Fluoride	1.2 mcg
Iron	3.21 mg	18 %
Magnesium	91.79 mg	22 %
Manganese	0.972 mg	42 %
Phosphorus	284.04 mg	23 %
Potassium	749.71 mg	16 %
Selenium	10.49 mcg	19 %
Sodium	271.05 mg	12 %
Zinc	2.07 mg	19 %

Proteins and Amino acids
Protein by amino acid Alanine (3.20%) Arginine (4.90%) Aspartic acid (6.29%) Cystine (0.80%) Glutamic acid (10.19%) Glycine (3.50%) Histidine (1.70%) Isoleucine (2.80%) Leucine (4.40%) Lysine (4.30%) Methionine (1.20%) Phenylalanine (2.90%) Proline (3.10%) Serine (2.80%) Threonine (2.40%) Tryptophan (0.70%) Tyrosine (1.70%) Valine (2.90%) Unspecified (40.26%)
Nutrient	Amount	DV
Protein	16.9 g	34 %
Alanine	0.538 g
Arginine	0.82 g
Aspartic acid	1.064 g
Cystine	0.143 g
Glutamic acid	1.732 g
Glycine	0.589 g
Histidine	0.295 g	26 %
Isoleucine	0.469 g	30 %
Leucine	0.74 g	22 %
Lysine	0.733 g	24 %
Methionine	0.211 g
Phenylalanine	0.486 g
Proline	0.518 g
Serine	0.465 g
Threonine	0.399 g	24 %
Tryptophan	0.117 g	29 %
Tyrosine	0.279 g
Valine	0.491 g	25 %
Phenylalanine + Tyrosine	0.765 g	28 %
Methionine + Cysteine	0.354 g	23 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	32.29 g	12 %
Fiber	8.14 g	29 %
Starch	8.92 g
Sugars	5.97 g
Fructose	0.83 g
Galactose	0.44 g
Glucose	0.74 g
Lactose	1.43 g
Maltose	0.01 g
Sucrose	0.06 g
Net carbs	24.15 g

Fats and Fatty Acids

Fatty acid by type

Saturated (16.00%)

Monounsaturated (62.00%)

Polyunsaturated (22.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.05 g	0.02 g	0.43

Nutrient

Amount

12 %

7 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic acid

Docosenoic cis acid

Docosenoic trans acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-hexadecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Docosatetraenoic acid

Eicosadienoic acid

Eicosadienoic n-3 acid

Eicosadienoic n-6 acid

Octadecadienoic CLAs acid

Trans-octadecadienoic acid

Trans-octadecatrienoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	25.84 mg
Campesterol	1.7 mg
Cholesterol	10.38 mg	3 %
Phytosterols	13.41 mg
Stigmasterol	0.68 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	3.33 g
Caffeine	0 mg
Choline, free	1.99 mg
Choline, from glycerophosphocholine	0 mg
Choline, from phosphocholine	0.15 mg
Choline, from phosphotidyl choline	0.3 mg
Choline, from sphingomyelin	0 mg
Nitrogen	0.03 g
Theobromine	0 mg
Water	270.29 g

Source:

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Mediterranean Bowl recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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Mediterranean Bowl

Mediterranean Bowl

Calories by source

Mediterranean Bowl nutrition facts and analysis per 332 g

Protein by amino acid

Fatty acid by type