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Persian Maast-o-Khiar Recipe - Detailed Nutritional Facts

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).
3-4 Persian cucumbers (depends on how much crunch you want)--you can also use English cucumbers but the sizes vary so adjust amount accordingly
salt & pepper to taste
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
1 servings in recipe 		yogurt
113.5g 		pepper
0.0g 		salt
0.0g 		walnuts
17.55g 		raisins
55.0g 		mint
1.6g 		Total Per Serving Total for Recipe
Protein (g) 3.94 n/a n/a 2.67 1.69 0.32 8.62 8.62
Total Fat (g) 3.69 n/a n/a 11.44 0.25 0.1 15.48 15.48
Carbohydrates (g) 5.29 n/a n/a 2.41 43.55 0.83 52.08 52.08
Ash (g) 0.82 n/a n/a 0.31 1.02 0.17 2.32 2.32
Calories (kcal) 69.235 n/a n/a 114.777 164.45 4.56 353.022 353.022
Starch (g) n/a n/a n/a 0.01 1.49 n/a 1.5 1.5
Sucrose (g) n/a n/a n/a 0.43 0.25 n/a 0.67 0.67
Glucose (dextrose) (g) n/a n/a n/a 0.01 15.26 n/a 15.28 15.28
Fructose (g) n/a n/a n/a 0.02 16.32 n/a 16.34 16.34
Lactose (g) n/a n/a n/a 0.0 0.0 n/a 0.0 0.0
Maltose (g) n/a n/a n/a 0.0 0.0 n/a 0.0 0.0
Alcohol (g) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Water (g) 99.77 n/a n/a 0.71 8.49 0.18 109.15 109.15
Caffeine (mg) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Sugars (g) 5.29 n/a n/a 0.46 32.55 n/a 38.3 38.3
Galactose (g) n/a n/a n/a n/a 0.0 n/a 0.0 0.0
Dietary Fiber (g) 0.0 n/a n/a 1.2 2.0 0.5 3.7 3.7
Calcium (mg) 137.335 n/a n/a 17.199 27.5 23.808 205.842 205.842
Iron (mg) 0.06 n/a n/a 0.51 1.03 1.4 3.0 3.0
Magnesium (mg) 13.62 n/a n/a 27.729 17.6 9.632 68.581 68.581
Phosphorus (mg) 107.825 n/a n/a 60.723 55.55 4.416 228.514 228.514
Potassium (mg) 175.925 n/a n/a 77.396 411.95 30.784 696.055 696.055
Sodium (mg) 52.21 n/a n/a 0.351 6.05 5.504 64.115 64.115
Zinc (mg) 0.67 n/a n/a 0.54 0.12 0.04 1.37 1.37
Copper (mg) 0.011 n/a n/a 0.279 0.176 0.025 0.491 0.491
Manganese (mg) 0.0 n/a n/a 0.598 0.165 0.184 0.947 0.947
Selenium (mcg) 2.5 n/a n/a 0.9 0.3 n/a 3.7 3.7
Vitamin A, IU (IU) 112.365 n/a n/a 3.51 0.0 169.264 285.139 285.139
Retinol (mcg) 30.645 n/a n/a 0.0 0.0 0.0 30.645 30.645
Vitamin A, RAE (mcg_RAE) 30.645 n/a n/a 0.176 0.0 8.464 39.285 39.285
Beta Carotene (mcg) 5.675 n/a n/a 2.106 0.0 n/a 7.781 7.781
Vitamin E (mg) 0.07 n/a n/a 0.12 0.07 n/a 0.26 0.26
Vitamin D (IU) n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 n/a n/a 1.58 0.0 n/a 1.58 1.58
Tocopherol, beta (mg) n/a n/a n/a 0.03 0.0 n/a 0.03 0.03
Tocopherol, gamma (mg) n/a n/a n/a 3.66 0.02 n/a 3.68 3.68
Tocopherol, delta (mg) n/a n/a n/a 0.33 0.0 n/a 0.33 0.33
Vitamin C (mg) 0.6 n/a n/a 0.2 1.3 0.0 2.1 2.1
Thiamin (mg) 0.034 n/a n/a 0.06 0.061 0.005 0.159 0.159
Riboflavin (mg) 0.159 n/a n/a 0.026 0.072 0.023 0.279 0.279
Niacin (mg) 0.091 n/a n/a 0.198 0.424 0.105 0.818 0.818
Pantothenic acid (mg) 0.443 n/a n/a 0.1 0.055 0.022 0.62 0.62
Vitamin B-6 (mg) 0.034 n/a n/a 0.095 0.094 0.041 0.264 0.264
Folate (mcg) 7.945 n/a n/a 17.199 2.75 8.48 36.374 36.374
Vitamin B-12 (mcg) 0.42 n/a n/a 0.0 0.0 0.0 0.42 0.42
Choline (mg) 17.3 n/a n/a 6.9 6.1 n/a 30.2 30.2
Folic acid (mcg) 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.023 n/a n/a 0.03 0.028 0.005 0.085 0.085
Threonine (g) 0.159 n/a n/a 0.105 0.044 0.013 0.321 0.321
Isoleucine (g) 0.216 n/a n/a 0.111 0.033 0.013 0.372 0.372
Leucine (g) 0.397 n/a n/a 0.205 0.055 0.024 0.682 0.682
Lysine (g) 0.352 n/a n/a 0.074 0.044 0.014 0.483 0.483
Methionine (g) 0.114 n/a n/a 0.042 0.011 0.004 0.171 0.171
Cystine (g) 0.034 n/a n/a 0.037 0.011 0.004 0.085 0.085
Phenylalanine (g) 0.216 n/a n/a 0.125 0.077 0.016 0.434 0.434
Tyrosine (g) 0.204 n/a n/a 0.072 0.006 0.01 0.291 0.291
Valine (g) 0.329 n/a n/a 0.132 0.044 0.016 0.521 0.521
Arginine (g) 0.114 n/a n/a 0.4 0.226 0.015 0.754 0.754
Histidine (g) 0.102 n/a n/a 0.068 0.039 0.006 0.215 0.215
Alanine (g) 0.17 n/a n/a 0.123 0.061 0.017 0.37 0.37
Aspartic acid (g) 0.318 n/a n/a 0.321 0.061 0.038 0.737 0.737
Glutamic acid (g) 0.772 n/a n/a 0.495 0.088 0.035 1.389 1.389
Glycine (g) 0.091 n/a n/a 0.144 0.044 0.015 0.294 0.294
Proline (g) 0.465 n/a n/a 0.125 0.138 0.013 0.741 0.741
Serine (g) 0.25 n/a n/a 0.163 0.039 0.012 0.464 0.464
Cholesterol (mg) 14.755 n/a n/a 0.0 0.0 0.0 14.755 14.755
Trans Fat (g) n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 2.384 n/a n/a 1.076 0.033 0.025 3.518 3.518
Phytosterols (mg) n/a n/a n/a 12.636 n/a 1.312 13.948 13.948
Monounsaturated Fat (g) 1.01 n/a n/a 1.567 0.028 0.003 2.608 2.608
Polyunsaturated (g) 0.102 n/a n/a 8.278 0.022 0.052 8.455 8.455