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Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
1 Tbsp. Extra virgin olive oil Salt to taste Freshly-grnd black pepper to taste
8 whl Squid skinned, cleaned
1/2 lb Frisee
6 x Mint leaves cut chiffonade
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
4 servings in recipe 		tomatoes
56.42g 		squid
0.0g 		vidalia onions
62.16g 		arugula
34.02g 		olive oil
6.75g 		lemon juice
7.63g 		mint
0.0g 		Total Per Serving Total for Recipe
Protein (g) 0.5 n/a 0.5 0.88 0.0 0.03 n/a 1.9 7.6
Total Fat (g) 0.11 n/a 0.05 0.22 6.75 0.0 n/a 7.14 28.56
Carbohydrates (g) 2.21 n/a 4.69 1.24 0.0 0.66 n/a 8.8 35.2
Ash (g) 0.28 n/a 0.21 0.48 0.0 0.02 n/a 0.99 3.96
Calories (kcal) 10.156 n/a 19.891 8.505 59.67 1.906 n/a 100.128 400.512
Starch (g) 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Sucrose (g) 0.0 n/a 0.45 n/a n/a n/a n/a 0.45 1.8
Glucose (dextrose) (g) 0.71 n/a 1.4 n/a n/a n/a n/a 2.11 8.44
Fructose (g) 0.77 n/a 1.26 n/a n/a n/a n/a 2.03 8.12
Lactose (g) 0.0 n/a 0.01 n/a n/a n/a n/a 0.01 0.04
Maltose (g) 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Water (g) 53.32 n/a 56.71 31.2 0.0 6.92 n/a 148.15 592.6
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Sugars (g) 1.48 n/a 3.12 0.7 0.0 0.18 n/a 5.48 21.92
Galactose (g) 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 0.7 n/a 0.6 0.5 0.0 0.0 n/a 1.8 7.2
Calcium (mg) 5.642 n/a 12.432 54.432 0.068 0.534 n/a 73.107 292.428
Iron (mg) 0.15 n/a 0.16 0.5 0.04 0.0 n/a 0.85 3.4
Magnesium (mg) 6.206 n/a 5.594 15.989 0.0 0.458 n/a 28.248 112.992
Phosphorus (mg) 13.541 n/a 16.783 17.69 0.0 0.458 n/a 48.472 193.888
Potassium (mg) 133.715 n/a 73.97 125.534 0.068 9.455 n/a 342.742 1370.968
Sodium (mg) 2.821 n/a 4.973 9.185 0.135 0.076 n/a 17.19 68.76
Zinc (mg) 0.1 n/a 0.08 0.16 0.0 0.0 n/a 0.34 1.36
Copper (mg) 0.034 n/a 0.037 0.027 0.0 0.002 n/a 0.101 0.404
Manganese (mg) 0.062 n/a 0.05 0.109 0.0 0.001 n/a 0.221 0.884
Selenium (mcg) 0.0 n/a 0.3 0.1 0.0 0.0 n/a 0.4 1.6
Vitamin A, IU (IU) 469.979 n/a 0.622 807.295 0.0 1.525 n/a 1279.42 5117.68
Retinol (mcg) 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0
Vitamin A, RAE (mcg_RAE) 23.696 n/a 0.0 40.484 0.0 0.076 n/a 64.256 257.024
Beta Carotene (mcg) 253.326 n/a 0.622 484.445 0.0 0.229 n/a 738.621 2954.484
Vitamin E (mg) 0.3 n/a 0.01 0.15 0.97 0.01 n/a 1.44 5.76
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 1451.687 n/a 0.0 0.0 0.0 0.0 n/a 1451.687 5806.748
Lutein + zeaxanthin (mcg) 69.397 n/a 3.73 1209.411 0.0 0.686 n/a 1283.223 5132.892
Tocopherol, beta (mg) 0.01 n/a 0.0 n/a 0.01 n/a n/a 0.01 0.04
Tocopherol, gamma (mg) 0.07 n/a 0.0 n/a 0.06 n/a n/a 0.12 0.48
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0
Vitamin C (mg) 7.2 n/a 3.0 5.1 0.0 3.5 n/a 18.8 75.2
Thiamin (mg) 0.023 n/a 0.025 0.014 0.0 0.002 n/a 0.063 0.252
Riboflavin (mg) 0.011 n/a 0.012 0.031 0.0 0.001 n/a 0.055 0.22
Niacin (mg) 0.333 n/a 0.081 0.105 0.0 0.008 n/a 0.527 2.108
Pantothenic acid (mg) 0.051 n/a 0.062 0.15 0.0 0.008 n/a 0.27 1.08
Vitamin B-6 (mg) 0.045 n/a 0.081 0.024 0.0 0.004 n/a 0.154 0.616
Folate (mcg) 8.463 n/a 14.297 32.999 0.0 0.991 n/a 56.75 227.0
Vitamin B-12 (mcg) 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0
Choline (mg) 3.8 n/a 3.4 5.2 0.0 0.4 n/a 12.8 51.2
Folic acid (mcg) 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0
Tryptophan (g) 0.006 n/a 0.006 n/a 0.0 n/a n/a 0.012 0.048
Threonine (g) 0.017 n/a 0.012 n/a 0.0 n/a n/a 0.029 0.116
Isoleucine (g) 0.011 n/a 0.006 n/a 0.0 n/a n/a 0.018 0.072
Leucine (g) 0.017 n/a 0.019 n/a 0.0 n/a n/a 0.036 0.144
Lysine (g) 0.017 n/a 0.019 n/a 0.0 n/a n/a 0.036 0.144
Methionine (g) 0.006 n/a 0.006 n/a 0.0 n/a n/a 0.012 0.048
Cystine (g) 0.006 n/a 0.006 n/a 0.0 n/a n/a 0.012 0.048
Phenylalanine (g) 0.039 n/a 0.012 n/a 0.0 n/a n/a 0.052 0.208
Tyrosine (g) 0.006 n/a 0.006 n/a 0.0 n/a n/a 0.012 0.048
Valine (g) 0.011 n/a 0.012 n/a 0.0 n/a n/a 0.024 0.096
Arginine (g) 0.011 n/a 0.068 n/a 0.0 n/a n/a 0.08 0.32
Histidine (g) 0.006 n/a 0.006 n/a 0.0 n/a n/a 0.012 0.048
Alanine (g) 0.017 n/a 0.012 n/a 0.0 n/a n/a 0.029 0.116
Aspartic acid (g) 0.079 n/a 0.044 n/a 0.0 n/a n/a 0.123 0.492
Glutamic acid (g) 0.243 n/a 0.112 n/a 0.0 n/a n/a 0.354 1.416
Glycine (g) 0.011 n/a 0.012 n/a 0.0 n/a n/a 0.024 0.096
Proline (g) 0.011 n/a 0.012 n/a 0.0 n/a n/a 0.024 0.096
Serine (g) 0.017 n/a 0.012 n/a 0.0 n/a n/a 0.029 0.116
Cholesterol (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.017 n/a n/a 0.031 0.932 0.0 n/a 0.98 3.92
Phytosterols (mg) 3.949 n/a n/a n/a 14.918 n/a n/a 18.867 75.468
Monounsaturated Fat (g) 0.017 n/a n/a 0.017 4.925 0.0 n/a 4.959 19.836
Polyunsaturated (g) 0.045 n/a n/a 0.109 0.71 0.0 n/a 0.864 3.456