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Nutritional Facts: Meal in a Spud

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.

  4 large (598g)
baking potatoes
1 1/2 cups (210g)
ham
1 cup (91g)
broccoli
2 cups (226g)
cheese
1 to taste (0g)
salt
1 to taste (0g)
pepper
1/2 cup (115g)
sour cream
1/2 cup (122g)
milk
1/3 cup (75g)
margarine
Total 1 serving
Alanine (g) 0.3 2.8 0.1 1.1 n/a n/a 0.1 0.1 0.0 5 1
Alcohol (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Arginine (g) 0.5 3.0 0.2 1.9 n/a n/a 0.1 0.1 0.0 6 1
Ash (g) 5.5 7.7 0.8 10.0 n/a n/a 1.0 0.9 1.5 27 7
Aspartic acid (g) 2.7 4.4 0.3 2.7 n/a n/a 0.3 0.3 0.0 11 3
Caffeine (mg) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Calcium (mg) 29.9 14.7 42.8 1,123.2 n/a n/a 126.5 145.2 22.5 1,505 376
Calories 520.6 308.7 30.9 748.1 n/a n/a 222.0 78.1 540.1 2,448 612
Calories (kj) 2,184.2 1,291.5 128.3 3,132.4 n/a n/a 930.4 327.0 2,259.0 10,253 2,563
Carbohydrates (g) 120.5 0.1 6.0 18.8 n/a n/a 3.3 5.7 0.7 155 39
Cholesterol (mg) 0.0 109.2 0.0 144.6 n/a n/a 59.8 17.1 0.0 331 83
Copper (mg) 1.1 0.2 0.0 0.1 n/a n/a 0.0 0.0 n/a 1 0
Cystine (g) 0.1 0.7 0.0 0.3 n/a n/a 0.0 0.0 0.0 1 0
Dietary Fiber (g) 10.8 0.0 2.4 0.0 n/a n/a 0.0 0.0 0.0 13 3
Folate (mcg) 59.8 8.4 57.3 11.3 n/a n/a 8.1 6.1 0.8 152 38
Folate, DFE (mcg) 59.8 8.4 57.3 11.3 n/a n/a 8.1 6.1 0.8 152 38
Folate, food (mcg) 59.8 8.4 57.3 11.3 n/a n/a 8.1 6.1 0.8 152 38
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Fructose (g) 1.8 n/a 0.6 n/a n/a n/a 0.0 n/a n/a 2 1
Galactose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 2.2 n/a 0.4 n/a n/a n/a 0.0 n/a n/a 3 1
Glutamic acid (g) 1.9 7.6 0.5 9.2 n/a n/a 0.7 0.8 0.1 21 5
Glycine (g) 0.3 2.4 0.1 0.7 n/a n/a 0.1 0.1 0.0 4 1
Histidine (g) 0.2 1.7 0.1 1.8 n/a n/a 0.1 0.1 0.0 4 1
Iron (mg) 1.9 1.7 0.7 1.9 n/a n/a 0.2 0.1 0.0 6 2
Isoleucine (g) 0.5 2.1 0.1 2.1 n/a n/a 0.2 0.2 0.0 5 1
Lactose (g) 0.0 n/a 0.2 n/a n/a n/a 4.0 n/a n/a 4 1
Leucine (g) 0.7 3.7 0.1 3.9 n/a n/a 0.3 0.4 0.1 9 2
Lysine (g) 0.7 4.0 0.1 4.4 n/a n/a 0.3 0.3 0.1 10 2
Magnesium (mg) 131.6 37.8 19.1 67.8 n/a n/a 11.5 15.9 2.3 286 71
Maltose (g) 0.0 n/a 0.2 n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.8 0.1 0.2 0.0 n/a n/a 0.0 0.0 n/a 1 0
Methionine (g) 0.2 1.2 0.0 1.2 n/a n/a 0.1 0.1 0.0 3 1
Monounsaturated Fat (g) 0.0 5.5 0.0 16.2 n/a n/a 5.8 1.3 29.5 58 15
Niacin (mg) 8.6 11.0 0.6 0.2 n/a n/a 0.1 0.1 0.0 21 5
Pantothenic acid (mg) 3.1 1.1 0.5 2.2 n/a n/a 0.4 0.4 0.1 8 2
Phenylalanine (g) 0.5 2.0 0.1 2.3 n/a n/a 0.2 0.2 0.0 5 1
Phosphorus (mg) 263.3 487.2 60.1 904.0 n/a n/a 132.3 113.5 17.3 1,978 494
Phytosterols n/a 0.0 n/a n/a n/a n/a n/a 0.0 109.7 110 27
Polyunsaturated Fat (g) 0.3 1.4 0.0 1.6 n/a n/a 1.0 0.2 15.7 20 5
Potassium (mg) 2,267.9 779.1 287.6 820.4 n/a n/a 162.2 184.2 31.6 4,533 1,133
Proline (g) 0.4 2.0 0.1 4.5 n/a n/a 0.3 0.4 0.1 8 2
Protein (g) 11.2 46.9 2.6 44.4 n/a n/a 2.4 4.0 0.7 112 28
Retinol (mcg) 0.0 0.0 0.0 334.5 n/a n/a 200.1 37.8 577.0 1,149 287
Riboflavin (mg) 0.1 0.5 0.1 1.0 n/a n/a 0.2 0.2 0.0 2 1
Saturated Fat (g) 0.2 4.0 0.0 34.7 n/a n/a 13.2 2.8 12.5 67 17
Selenium (mcg) 1.8 39.5 2.3 36.6 n/a n/a 3.0 2.4 0.0 86 21
Serine (g) 0.5 1.9 0.1 2.1 n/a n/a 0.2 0.2 0.0 5 1
Sodium (mg) 23.9 3,183.6 30.0 2,183.2 n/a n/a 92.0 59.8 708.4 6,281 1,570
Starch n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Sucrose (g) 1.1 n/a 0.1 n/a n/a n/a 0.0 n/a n/a 1 0
Sugar (g) 5.2 0.0 1.5 n/a n/a n/a 4.0 n/a 0.0 11 3
Theobromine (mg) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Thiamin (mg) 0.6 2.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 3 1
Threonine (g) 0.4 2.1 0.1 1.4 n/a n/a 0.1 0.2 0.0 4 1
Tocopherol, alpha (mg) 0.1 0.4 0.7 n/a n/a n/a 0.5 n/a 2.3 4 1
Tocopherol, beta n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a n/a 0.2 n/a n/a n/a 0.0 n/a n/a 0 0
Total Fat (g) 0.6 12.0 0.3 55.3 n/a n/a 22.7 4.5 60.5 156 39
Tryptophan (g) 0.2 0.6 0.0 0.6 n/a n/a 0.0 0.1 0.0 2 0
Tyrosine (g) 0.4 1.5 0.0 2.4 n/a n/a 0.1 0.2 0.0 5 1
Valine (g) 0.6 2.0 0.1 2.7 n/a n/a 0.2 0.3 0.0 6 1
Vitamin A, IU (IU) 18.0 0.0 566.9 1,593.3 n/a n/a 716.5 168.4 2,687.2 5,750 1,438
Vitamin A, RAE (mcg) 0.0 0.0 28.2 359.3 n/a n/a 202.4 40.3 615.3 1,245 311
Vitamin B-12 (mcg) 0.0 1.8 0.0 2.9 n/a n/a 0.3 0.4 0.1 6 1
Vitamin B-6 (mg) 1.8 1.1 0.2 0.3 n/a n/a 0.1 0.1 0.0 4 1
Vitamin C (mg) 77.8 0.0 81.2 0.0 n/a n/a 1.0 1.8 0.2 162 40
Vitamin D (IU) 0.0 56.7 0.0 n/a n/a n/a 16.1 n/a n/a 73 18
Water (g) 460.6 143.3 81.3 97.5 n/a n/a 85.6 107.0 11.8 987 247
Zinc (mg) 1.8 4.3 0.4 6.8 n/a n/a 0.4 0.5 0.0 14 4

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.

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