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Nutritional Facts: Healthier Cheesy Cornbread Casserole

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.

  1/2 cup (63g)
all-purpose flour
1/2 cup (60g)
whole wheat flour
1 cup (122g)
cornmeal
1/4 cup (50g)
sugar
4 teaspoons (18g)
baking powder
3/4 teaspoon (5g)
salt
1 teaspoon (1g)
ground sage
1/2 teaspoon (1g)
white pepper
2 (100g)
eggs
1 cup (244g)
milk
1/4 cup (55g)
canola oil
2 tablespoons (11g)
jalapenos
1 tablespoon (14g)
butter
1 cup (101g)
celery
1 cup (149g)
green bell peppers
1 cup (100g)
green onions
1 cup (330g)
frozen corn kernels
6 (270g)
hot dogs
1 cup (113g)
low-fat cheddar cheese
Total 1 serving
Alanine (g) 0.2 0.3 0.7 n/a n/a 0.0 n/a n/a 0.7 0.3 n/a n/a 0.0 0.0 0.1 0.1 0.9 1.8 0.7 6 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 0.3 0.4 0.5 n/a n/a 0.0 n/a n/a 0.8 0.3 n/a n/a 0.0 0.0 0.0 0.1 0.4 2.0 1.0 6 1
Ash (g) 0.3 0.9 1.4 0.0 13.2 4.5 0.1 0.0 1.1 1.8 0.0 0.1 0.3 0.8 0.6 0.8 2.0 8.5 4.1 40 7
Aspartic acid (g) 0.3 0.4 0.7 n/a n/a 0.0 n/a n/a 1.3 0.6 n/a n/a 0.0 0.1 0.3 0.2 0.8 3.0 1.6 9 2
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 225.1 n/a 0.6 n/a n/a n/a n/a n/a n/a 226 38
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 9.4 20.4 7.3 0.5 1,355.0 1.1 11.6 3.2 56.0 290.4 0.0 1.4 3.4 40.4 14.9 72.0 9.9 37.8 469.0 2,403 401
Calories 227.5 204.0 441.6 193.5 9.4 0.0 2.2 3.6 143.0 156.2 481.8 3.3 101.8 16.2 29.8 32.0 310.2 891.0 195.5 3,442 574
Calories (kj) 951.9 854.4 1,848.3 809.0 39.2 0.0 9.2 14.9 599.0 653.9 2,016.0 13.4 425.9 67.7 125.2 135.0 1,290.3 3,731.4 818.1 14,403 2,400
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 131.3 n/a 0.0 n/a n/a n/a n/a n/a n/a 131 22
Carbohydrates (g) 47.7 43.2 93.8 50.0 4.4 0.0 0.4 0.8 0.7 11.3 0.0 0.7 0.0 3.0 6.9 7.3 73.7 11.0 2.2 357 60
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 372.0 34.2 0.0 0.0 30.5 0.0 0.0 0.0 0.0 143.1 23.7 604 101
Copper (mg) 0.1 0.2 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.2 0.5 0.0 2 0
Cystine (g) 0.1 0.2 0.2 n/a n/a 0.0 n/a n/a 0.3 0.1 n/a n/a 0.0 0.0 0.0 n/a 0.1 0.3 0.1 1 0
Dietary Fiber (g) 1.7 6.4 8.9 0.0 0.0 0.0 0.3 0.3 0.0 0.0 0.0 0.3 0.0 1.6 2.5 2.6 6.9 0.0 0.0 32 5
Folate (mcg) 16.3 26.4 30.5 0.0 0.0 0.0 1.9 0.1 47.0 12.2 0.0 3.0 0.4 36.4 14.9 64.0 102.3 13.5 12.4 381 64
Folate, DFE (mcg) 16.3 26.4 30.5 0.0 0.0 0.0 1.9 0.1 47.0 12.2 0.0 3.0 0.4 36.4 14.9 64.0 102.3 13.5 12.4 381 64
Folate, food (mcg) 16.3 26.4 30.5 0.0 0.0 0.0 1.9 0.1 47.0 12.2 0.0 3.0 0.4 36.4 14.9 64.0 102.3 13.5 12.4 381 64
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.3 n/a 0.5 1.7 n/a n/a 0.0 n/a 3 0
Galactose n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.7 0.0 n/a n/a 0.0 n/a 1 0
Glucose (dextrose) n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.4 n/a n/a 0.2 n/a 0.6 1.7 n/a n/a 7.6 n/a 10 2
Glutamic acid (g) 2.2 2.6 1.9 n/a n/a 0.0 n/a n/a 1.7 1.7 n/a n/a 0.0 0.1 0.3 0.4 2.0 4.9 6.2 24 4
Glycine (g) 0.2 0.3 0.4 n/a n/a 0.0 n/a n/a 0.4 0.2 n/a n/a 0.0 0.0 0.0 0.1 0.4 1.4 0.4 4 1
Histidine (g) 0.1 0.2 0.3 n/a n/a 0.0 n/a n/a 0.3 0.2 n/a n/a 0.0 0.0 0.0 0.0 0.3 1.0 0.9 3 1
Iron (mg) 0.7 2.2 4.2 0.0 2.1 0.0 0.2 0.2 1.8 0.1 0.0 0.0 0.0 0.2 0.5 1.5 2.0 4.1 0.5 20 3
Isoleucine (g) 0.2 0.3 0.4 n/a n/a 0.0 n/a n/a 0.7 0.5 n/a n/a 0.0 0.0 0.0 0.1 0.4 1.6 1.6 6 1
Lactose n/a n/a n/a 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 n/a 0.0 n/a 0 0
Leucine (g) 0.4 0.5 1.2 n/a n/a 0.0 n/a n/a 1.1 0.8 n/a n/a 0.0 0.0 0.1 0.1 1.1 2.7 2.4 10 2
Lysine (g) 0.1 0.2 0.3 n/a n/a 0.0 n/a n/a 0.9 0.6 n/a n/a 0.0 0.0 0.1 0.1 0.4 2.8 2.1 8 1
Magnesium (mg) 13.8 82.2 154.9 0.0 7.2 0.0 3.0 1.1 12.0 31.7 0.0 1.7 0.3 11.1 14.9 20.0 95.7 37.8 18.1 505 84
Maltose n/a n/a n/a 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 n/a 1.6 n/a 2 0
Manganese (mg) 0.4 2.4 0.6 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.2 0.2 0.5 0.2 0.0 5 1
Methionine (g) 0.1 0.1 0.2 n/a n/a 0.0 n/a n/a 0.4 0.2 n/a n/a 0.0 0.0 0.0 0.0 0.2 0.9 0.7 3 0
Monounsaturated Fat (g) 0.1 0.2 1.2 0.0 0.0 0.0 0.0 0.0 3.7 2.6 34.5 0.0 3.0 0.0 0.0 0.0 0.7 38.6 2.4 87 14
Niacin (mg) 0.8 3.0 4.4 0.0 0.0 0.0 0.0 0.0 0.1 0.2 0.0 0.1 0.0 0.3 0.7 0.5 5.0 6.4 0.1 22 4
Pantothenic acid (mg) 0.3 0.4 0.5 0.0 0.0 0.0 n/a n/a 1.5 0.8 0.0 0.0 0.0 0.2 0.1 0.1 0.8 0.7 0.2 6 1
Phenylalanine (g) 0.3 0.4 0.5 n/a n/a 0.0 n/a n/a 0.7 0.4 n/a n/a 0.0 0.0 0.1 0.1 0.5 1.3 1.3 6 1
Phosphorus (mg) 67.5 214.2 294.0 0.0 1,824.9 0.0 0.6 2.1 198.0 226.9 0.0 2.9 3.4 24.2 29.8 37.0 247.5 432.0 546.9 4,152 692
Phytosterols n/a n/a n/a n/a n/a 0.0 1.7 0.7 n/a 0.0 n/a n/a n/a 6.1 13.4 n/a n/a n/a n/a 22 4
Polyunsaturated Fat (g) 0.3 0.7 2.0 0.0 0.0 0.0 0.0 0.0 1.9 0.3 15.3 0.0 0.4 0.1 0.1 0.1 1.1 3.2 0.3 26 4
Potassium (mg) 66.9 217.8 350.1 1.0 0.9 0.4 7.5 0.9 138.0 368.4 0.0 27.9 3.4 262.6 260.8 276.0 828.3 421.2 74.6 3,307 551
Proline (g) 0.7 1.2 0.9 n/a n/a 0.0 n/a n/a 0.5 0.8 n/a n/a 0.0 0.0 0.0 0.1 0.9 1.3 2.9 9 2
Protein (g) 6.5 7.9 9.9 0.0 0.0 0.0 0.1 0.1 12.6 8.0 0.0 0.1 0.1 0.7 1.3 1.8 10.3 30.3 27.5 117 20
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 160.0 75.6 0.0 0.0 95.3 0.0 0.0 0.0 0.0 0.0 67.8 399 66
Riboflavin (mg) 0.0 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.5 0.4 0.0 0.0 0.0 0.1 0.0 0.1 0.2 0.4 0.2 2 0
Saturated Fat (g) 0.1 0.3 0.6 0.0 0.0 0.0 0.0 0.0 3.1 5.6 4.0 0.0 7.3 0.0 0.1 0.0 0.4 31.6 4.9 58 10
Selenium (mcg) 21.2 37.1 18.9 0.3 0.0 0.0 0.0 0.0 30.7 4.9 0.0 0.0 0.1 0.4 0.0 0.6 2.3 22.1 16.4 155 26
Serine (g) 0.3 0.4 0.5 n/a n/a 0.0 n/a n/a 1.0 0.4 n/a n/a 0.0 0.0 0.1 0.1 0.5 1.2 1.5 6 1
Sodium (mg) 1.3 1.2 42.7 0.5 1,452.3 1,744.1 0.1 0.1 142.0 119.6 0.0 0.3 101.4 80.8 4.5 16.0 13.2 3,078.0 691.6 7,490 1,248
Starch n/a 34.7 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 n/a n/a 3.6 n/a 38 6
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.6 n/a 0.0 n/a n/a n/a n/a n/a n/a 2 0
Sucrose n/a 0.2 n/a 49.9 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.1 0.2 n/a n/a 0.0 n/a 50 8
Sugar (g) 0.2 0.2 0.8 49.9 0.0 0.0 0.0 n/a 0.4 n/a 0.0 0.5 0.0 1.8 3.6 2.3 n/a 9.2 0.6 69 12
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.1 0.3 0.5 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.1 0.6 0.1 0.0 2 0
Threonine (g) 0.2 0.2 0.4 n/a n/a 0.0 n/a n/a 0.6 0.4 n/a n/a 0.0 0.0 0.1 0.1 0.4 1.4 0.9 5 1
Tocopherol, alpha (mg) 0.0 0.4 0.5 0.0 0.0 0.0 0.1 n/a 1.1 n/a 9.5 0.4 0.3 0.3 0.6 0.6 n/a 0.5 0.1 14 2
Tocopherol, beta n/a 0.1 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.1 n/a 0.5 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 1 0
Tocopherol, gamma n/a 1.1 2.3 n/a n/a n/a n/a n/a 0.5 n/a 14.9 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 19 3
Total Fat (g) 0.6 1.5 4.4 0.0 0.0 0.0 0.1 0.0 9.5 8.9 54.5 0.0 11.5 0.2 0.3 0.2 2.4 79.8 7.9 182 30
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.4 n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.2 0.0 0.5 n/a n/a n/a n/a n/a n/a 1 0
Tryptophan (g) 0.1 0.1 0.1 n/a n/a 0.0 n/a n/a 0.2 0.1 n/a n/a 0.0 0.0 0.0 0.0 0.1 0.3 0.3 1 0
Tyrosine (g) 0.2 0.2 0.4 n/a n/a 0.0 n/a n/a 0.5 0.4 n/a n/a 0.0 0.0 0.0 0.1 0.4 1.1 1.2 4 1
Valine (g) 0.3 0.3 0.5 n/a n/a 0.0 n/a n/a 0.9 0.5 n/a n/a 0.0 0.0 0.1 0.1 0.6 1.6 1.7 7 1
Vitamin A, IU (IU) 0.0 5.4 261.1 0.0 0.0 0.0 41.3 0.0 540.0 336.7 0.0 121.3 354.9 453.5 551.3 997.0 13.2 0.0 233.9 3,910 652
Vitamin A, RAE (mcg) 0.0 0.0 13.4 0.0 0.0 0.0 2.1 0.0 160.0 80.5 0.0 6.1 97.1 22.2 26.8 50.0 0.0 0.0 67.8 526 88
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.9 0.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.6 0.6 7 1
Vitamin B-6 (mg) 0.0 0.2 0.4 0.0 0.0 0.0 0.0 0.0 0.2 0.1 0.0 0.0 0.0 0.1 0.3 0.1 0.7 0.2 0.1 2 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.3 0.0 3.7 0.0 13.3 0.0 3.1 119.8 18.8 15.8 0.0 0.0 175 29
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 82.0 n/a 0.0 0.0 8.5 0.0 0.0 0.0 0.0 97.2 5.7 193 32
Water (g) 7.5 6.4 12.5 0.0 0.7 0.0 0.1 0.1 76.2 214.0 0.0 10.3 2.3 96.4 139.9 89.8 241.6 140.4 71.3 1,109 185
Zinc (mg) 0.4 1.6 2.2 0.0 0.0 0.0 0.0 0.0 1.3 0.9 0.0 0.0 0.0 0.1 0.2 0.4 2.1 6.6 2.1 18 3

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