Nutrition Information
A Super Veggie portion (about 500 g) has roughly 490 kcal, 27 g of protein, and 18 g of fibre. A Nutty Pudding portion (about 340 g) has roughly 400 kcal, 9 g of protein, and 14 g of fibre. Together they cover a big share of an adult's daily fibre and protein needs, from two meals built on lentils, cruciferous vegetables, nuts, and olive oil rather than powders or additives. Figures below are calculated ingredient by ingredient and reviewed regularly as recipes change.
Nutrition values are calculated from ingredient data in the Swiss Food Composition Database (naehrwertdaten.ch) and rounded.
Super Veggie
| Attribute | Per portion |
|---|---|
| Calories | ~490 kcal |
| Protein | ~27 g |
| Dietary fibre | ~18 g |
| Carbohydrates | ~44 g |
| Fat | ~21 g |
| Saturated fat | ~2.5 g |
| Sodium | ~35 mg (before any salt you add yourself) |
| Portion size | ~500 g |
| Prep time | Under 2 minutes, microwave or stovetop reheat |
| Ingredients | Black lentils, broccoli, cauliflower, shiitake mushrooms, lime, cumin, apple cider vinegar, hemp seeds, extra virgin olive oil, garlic, ginger root |
| Allergens | No top-14 allergens among core ingredients; prepared in a kitchen that also handles tree nuts |
| Storage | Refrigerate at 0–4°C |
| Freezing | Not recommended — cooked lentils and vegetables lose texture on thawing |
| Shelf life | 3–4 days refrigerated from delivery |
Nutty Pudding
| Attribute | Per portion |
|---|---|
| Calories | ~400 kcal |
| Protein | ~9 g |
| Dietary fibre | ~14 g |
| Carbohydrates | ~23 g |
| Fat | ~28 g |
| Saturated fat | ~4.5 g |
| Sodium | ~75 mg |
| Portion size | ~340 g |
| Prep time | None — served chilled, ready to eat |
| Ingredients | Strawberries (or blueberries or other seasonal berries), almond milk, pomegranate juice, macadamia nuts, cocoa, chia seeds, cherries, walnuts, flaxseeds, sunflower lecithin, Ceylon cinnamon, brazil nut |
| Allergens | Contains tree nuts (macadamia, walnuts, brazil nut) and almond milk (tree nut derivative) |
| Storage | Refrigerate at 0–4°C |
| Freezing | Freezes for up to 1 month; thaw overnight in the fridge and stir before eating |
| Shelf life | 3–4 days refrigerated, up to 1 month frozen |
Portion sizes, prep times, and allergen notes above reflect our published recipes; the marked nutrient estimates are pending a final confirmation pass by Matthias before publication. If you have a nut allergy, please treat the Nutty Pudding as unsuitable and check with us directly before ordering — see contact.
Both tables cover a single portion as delivered, before any toppings you add yourself. See serving ideas if you plan to stir in hummus, protein powder, or extra fruit, since those additions aren't reflected in the numbers above. Together, one Super Veggie and one Nutty Pudding portion supply roughly 890 kcal, 36 g of protein, and 32 g of fibre — a substantial share of most adults' daily targets from just two meals, useful context if you're tracking intake alongside a third, self-prepared meal.
Why these numbers matter
Protein
Most people underestimate how much protein they need, especially past 40, when muscles get more resistant to the protein you eat. A position paper from the international PROT-AGE study group recommends 1.0–1.2 g of protein per kg of body weight per day for healthy older adults to preserve muscle mass, well above standard guidelines. It's part of why we built the Super Veggie to deliver a meaningful protein number, not an afterthought.
Bauer J, et al. J Am Med Dir Assoc. 2013. PubMed 23867520
Fibre
A Lancet analysis of carbohydrate quality across dozens of studies found 15–30% lower all-cause and cardiovascular mortality among people eating the most fibre versus the least, with benefits climbing up to roughly 25–29 g per day. One Super Veggie portion alone gets you most of the way there.
Reynolds A, et al. Lancet. 2019. PubMed 30638909
Legumes
Black lentils are the biggest ingredient by weight in the Super Veggie. A meta-analysis of fourteen studies covering roughly 367,000 people found the highest legume intake associated with about 10% lower cardiovascular disease risk than the lowest intake.
Marventano S, et al. Public Health Nutr. 2017. PubMed 28077199
Broccoli
Broccoli and cauliflower supply glucoraphanin, the precursor your body converts into sulforaphane. The foundational study found that broccoli sprouts, just three days old, can carry 10 to 100 times more glucoraphanin than a mature broccoli head — the kind we actually cook with, which still supplies a meaningful, just smaller, amount. That study remains the field's most-cited reference on the compound, nearly three decades later.
Fahey JW, Zhang Y, Talalay P. Proc Natl Acad Sci U S A. 1997. PubMed 9294217
Olive oil
Extra virgin olive oil is the primary fat in both meals. A meta-analysis of 32 cohort studies and over 840,000 people found higher olive oil intake specifically associated with 11% lower all-cause mortality, a stronger signal than for monounsaturated fat generally.
Schwingshackl L, Hoffmann G. Lipids Health Dis. 2014. PubMed 25274026
Flaxseed
Flaxseed in the Nutty Pudding contributes fibre and lignans. A meta-analysis of clinical trials found flaxseed interventions modestly but significantly lowered LDL and total cholesterol, particularly with whole or ground seed rather than oil alone.
Pan A, et al. Am J Clin Nutr. 2009. PubMed 19515737
More detail
For the full evidence base behind these ingredient choices, see research. For ways to top up or customize a portion, see serving ideas. To order, head to the Super Veggie and Nutty Pudding subscription, or check delivery details on how it works. Common questions are answered on our FAQ.