Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "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.
1 1/2 lbs (681g) broccoli |
2 tablespoons (27g) extra virgin olive oil |
1 tablespoon (14g) unsalted butter |
1 tablespoon (8g) garlic |
1 cup (160g) onions |
1/2 cup (51g) celery |
1 to taste (0g) sea salt |
1 to taste (0g) fresh ground pepper |
2 teaspoons (2g) fresh thyme |
5 cups (1,200g) chicken stock |
2 cups (60g) spinach |
2 teaspoons (4g) lemons, zest of |
1 cup (238g) heavy cream |
1 tablespoon (8g) pine nuts |
1 teaspoon (2g) lemons, zest of |
1 1/2 tablespoons (10g) fine dry breadcrumbs |
1 1/2 tablespoons (6g) fresh flat-leaf parsley |
1/8 teaspoon (1g) sea salt |
1 pinch (0g) fresh ground pepper |
Total | 1 serving | |
Alanine (g) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 1.3 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Ash (g) | 5.9 | 0.0 | 0.0 | 0.1 | 0.6 | 0.4 | n/a | n/a | 0.1 | 7.6 | 1.0 | 0.0 | 1.1 | 0.2 | 0.0 | 0.3 | 0.1 | 0.7 | 0.0 | 18 | 3 |
Aspartic acid (g) | 2.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.4 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Beta-sitosterol | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 320.1 | 0.3 | 3.4 | 15.1 | 36.8 | 20.2 | n/a | n/a | 6.5 | 36.0 | 59.4 | 5.4 | 154.7 | 1.4 | 2.7 | 18.5 | 7.6 | 0.2 | 0.4 | 689 | 115 |
Calories | 231.5 | 238.7 | 101.8 | 12.5 | 64.0 | 8.1 | n/a | n/a | 1.6 | 432.0 | 13.8 | 1.9 | 821.1 | 56.8 | 0.9 | 40.0 | 2.0 | 0.0 | 0.3 | 2,027 | 338 |
Calories (kj) | 960.2 | 998.7 | 425.9 | 52.1 | 265.6 | 33.8 | n/a | n/a | 6.8 | 1,812.0 | 58.2 | 7.9 | 3,434.3 | 237.6 | 3.9 | 167.4 | 8.3 | 0.0 | 1.1 | 8,474 | 1,412 |
Campesterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 45.2 | 0.0 | 0.0 | 2.8 | 14.9 | 1.5 | n/a | n/a | 0.4 | 42.4 | 2.2 | 0.6 | 6.6 | 1.1 | 0.3 | 7.3 | 0.3 | 0.0 | 0.1 | 126 | 21 |
Cholesterol (mg) | 0.0 | 0.0 | 30.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 36.0 | 0.0 | 0.0 | 326.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 393 | 65 |
Copper (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Cystine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Dietary Fiber (g) | 17.7 | 0.0 | 0.0 | 0.2 | 2.7 | 0.8 | n/a | n/a | 0.2 | 0.0 | 1.3 | 0.4 | 0.0 | 0.3 | 0.2 | 0.5 | 0.2 | 0.0 | 0.0 | 25 | 4 |
Folate (mcg) | 429.0 | 0.0 | 0.4 | 0.3 | 30.4 | 18.2 | n/a | n/a | 0.7 | 60.0 | 116.4 | 0.5 | 9.5 | 2.9 | 0.3 | 10.8 | 8.4 | 0.0 | 0.0 | 688 | 115 |
Folate, DFE (mcg) | 429.0 | 0.0 | 0.4 | 0.3 | 30.4 | 18.2 | n/a | n/a | 0.7 | 60.0 | 116.4 | 0.5 | 9.5 | 2.9 | 0.3 | 16.6 | 8.4 | 0.0 | 0.0 | 694 | 116 |
Folate, food (mcg) | 429.0 | 0.0 | 0.4 | 0.3 | 30.4 | 18.2 | n/a | n/a | 0.7 | 60.0 | 116.4 | 0.5 | 9.5 | 2.9 | 0.3 | 2.5 | 8.4 | 0.0 | 0.0 | 680 | 113 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.3 | 0.0 | 0.0 | 0.0 | 8 | 1 |
Fructose (g) | 4.6 | n/a | n/a | n/a | 2.1 | 0.3 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 7 | 1 |
Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) (g) | 3.3 | n/a | n/a | n/a | 3.2 | 0.3 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 7 | 1 |
Glutamic acid (g) | 3.7 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | n/a | 1.0 | 0.2 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 6 | 1 |
Glycine (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Histidine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Iron (mg) | 5.0 | 0.2 | 0.0 | 0.1 | 0.3 | 0.1 | n/a | n/a | 0.3 | 2.5 | 1.6 | 0.0 | 0.1 | 0.5 | 0.0 | 0.5 | 0.3 | 0.0 | 0.0 | 12 | 2 |
Isoleucine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.3 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Lactose (g) | 1.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Leucine (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.5 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Lysine (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Magnesium (mg) | 143.0 | 0.0 | 0.3 | 2.1 | 16.0 | 5.6 | n/a | n/a | 2.6 | 48.0 | 47.4 | 0.6 | 16.7 | 21.2 | 0.3 | 4.4 | 2.8 | 0.0 | 0.2 | 311 | 52 |
Maltose (g) | 1.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 2 | 0 |
Manganese (mg) | 1.4 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | 0.5 | n/a | 0.0 | 0.7 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Methionine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Monounsaturated Fat (g) | 0.1 | 19.7 | 3.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 7.0 | 0.0 | 0.0 | 25.4 | 1.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 57 | 9 |
Niacin (mg) | 4.4 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | n/a | n/a | 0.0 | 19.0 | 0.4 | 0.0 | 0.1 | 0.4 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 25 | 4 |
Pantothenic acid (mg) | 3.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Phenylalanine (g) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.2 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Phosphorus (mg) | 449.5 | 0.0 | 3.4 | 12.8 | 46.4 | 12.1 | n/a | n/a | 1.7 | 324.0 | 29.4 | 0.5 | 147.6 | 48.5 | 0.2 | 16.7 | 3.2 | 0.0 | 0.2 | 1,096 | 183 |
Phytosterols | n/a | 59.7 | n/a | n/a | 24.0 | 3.0 | n/a | n/a | n/a | n/a | 5.4 | 1.4 | n/a | 11.9 | 0.7 | 0.8 | 0.3 | 0.0 | 0.1 | 107 | 18 |
Polyunsaturated Fat (g) | 0.3 | 2.8 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.6 | 0.1 | 0.0 | 3.3 | 2.9 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 13 | 2 |
Potassium (mg) | 2,152.0 | 0.3 | 3.4 | 33.5 | 233.6 | 131.3 | n/a | n/a | 9.7 | 1,260.0 | 334.8 | 6.4 | 178.5 | 50.4 | 3.2 | 19.8 | 30.6 | 0.1 | 1.3 | 4,449 | 741 |
Proline (g) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.5 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Protein (g) | 19.2 | 0.0 | 0.1 | 0.5 | 1.8 | 0.3 | n/a | n/a | 0.1 | 30.2 | 1.7 | 0.1 | 4.9 | 1.2 | 0.0 | 1.4 | 0.2 | 0.0 | 0.0 | 62 | 10 |
Retinol (mcg) | 0.0 | 0.0 | 95.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 12.0 | 0.0 | 0.0 | 963.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,071 | 179 |
Riboflavin (mg) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Saturated Fat (g) | 0.3 | 3.7 | 7.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 3.9 | 0.0 | 0.0 | 54.8 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 71 | 12 |
Selenium (mcg) | 17.0 | 0.0 | 0.1 | 1.2 | 0.8 | 0.2 | n/a | n/a | n/a | 26.4 | 0.6 | 0.0 | 1.2 | 0.1 | 0.0 | 2.6 | 0.0 | 0.0 | 0.0 | 50 | 8 |
Serine (g) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.3 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Sodium (mg) | 224.7 | 0.5 | 1.6 | 1.4 | 6.4 | 40.4 | n/a | n/a | 0.1 | 1,716.0 | 47.4 | 0.2 | 90.4 | 0.2 | 0.1 | 74.1 | 3.1 | 290.7 | 0.0 | 2,497 | 416 |
Starch (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 6.0 | n/a | n/a | n/a | 6 | 1 |
Stigmasterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose (g) | 0.7 | n/a | n/a | n/a | 1.6 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 3 | 0 |
Sugar (g) | 11.6 | 0.0 | 0.0 | 0.1 | 6.8 | 0.9 | n/a | n/a | n/a | 19.0 | 0.3 | 0.2 | 0.3 | 0.3 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 40 | 7 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Tocopherol, alpha (mg) | 5.3 | 3.9 | 0.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.4 | 1.2 | 0.0 | 2.5 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15 | 2 |
Tocopherol, beta (mg) | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 1.2 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.9 | n/a | 0.1 | 0.0 | n/a | 0.0 | 3 | 0 |
Total Fat (g) | 2.5 | 27.0 | 11.5 | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | 14.4 | 0.2 | 0.0 | 88.1 | 5.8 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 150 | 25 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tryptophan (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Tyrosine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Valine (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.3 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin A, IU (IU) | 4,242.6 | 0.0 | 354.9 | 0.8 | 3.2 | 226.7 | n/a | n/a | 76.0 | 36.0 | 5,626.2 | 2.0 | 3,498.6 | 2.4 | 1.0 | 0.0 | 464.6 | 0.0 | 0.5 | 14,536 | 2,423 |
Vitamin A, RAE (mcg) | 211.1 | 0.0 | 97.1 | 0.0 | 0.0 | 11.1 | n/a | n/a | 3.8 | 12.0 | 281.4 | 0.1 | 978.2 | 0.1 | 0.1 | 0.0 | 23.2 | 0.0 | 0.0 | 1,618 | 270 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 1.2 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Vitamin C (mg) | 607.5 | 0.0 | 0.0 | 2.6 | 11.8 | 1.6 | n/a | n/a | 2.6 | 2.4 | 16.9 | 5.2 | 1.4 | 0.1 | 2.6 | 0.0 | 7.3 | 0.0 | 0.0 | 662 | 110 |
Vitamin D (IU) | 0.0 | 0.0 | 8.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 64.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 73 | 12 |
Water (g) | 608.1 | 0.0 | 2.5 | 4.9 | 142.6 | 48.2 | n/a | n/a | 1.0 | 1,105.8 | 54.8 | 3.3 | 137.3 | 0.2 | 1.6 | 0.7 | 4.8 | 0.0 | 0.0 | 2,116 | 353 |
Zinc (mg) | 2.8 | 0.0 | 0.0 | 0.1 | 0.3 | 0.1 | n/a | n/a | 0.0 | 1.7 | 0.3 | 0.0 | 0.5 | 0.5 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 7 | 1 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.