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 lb (454g) firm tofu |
1 medium (110g) onions |
6 cloves (18g) garlic |
1 (119g) bell peppers |
2 cups (60g) fresh spinach leaves |
2 tablespoons (32g) tomato paste |
1 large (182g) tomatoes |
1 pinch (0g) red pepper flakes |
1 pinch (0g) salt |
1 to taste (0g) vegetable oil |
1/2 cup (96g) nutritional yeast flakes |
1/2 cup (63g) unbleached white flour |
2 cups (486g) soymilk |
1/4 teaspoon (1g) paprika |
1 teaspoon (6g) salt |
1/4 cup (0g) vegetable margarine |
1 teaspoon (5g) prepared yellow mustard |
Total | 1 serving | |
| Alanine (g) | 1.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.2 | 0.2 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
| Alcohol (g) | 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 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 3.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.9 | 0.3 | 0.9 | 0.0 | 0.0 | n/a | 0.0 | 7 | 2 |
| Ash (g) | 4.6 | 0.4 | 0.3 | 0.5 | 1.0 | 0.9 | 0.9 | 0.0 | 0.4 | n/a | 5.4 | 0.3 | 3.2 | 0.0 | 6.0 | n/a | 0.2 | 24 | 6 |
| Aspartic acid (g) | 4.8 | 0.1 | 0.1 | 0.2 | 0.1 | 0.2 | 0.2 | n/a | 0.0 | n/a | 4.0 | 0.3 | 1.4 | 0.0 | 0.0 | n/a | 0.0 | 12 | 3 |
| Caffeine (mg) | 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 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 912.5 | 25.3 | 32.6 | 11.9 | 59.4 | 11.6 | 18.2 | 0.7 | 0.1 | n/a | 28.8 | 9.4 | 121.5 | 1.3 | 1.4 | n/a | 2.9 | 1,238 | 309 |
| Calories | 317.8 | 44.0 | 26.8 | 23.8 | 13.8 | 26.3 | 32.8 | 1.4 | 0.0 | n/a | 312.0 | 227.5 | 262.4 | 1.6 | 0.0 | n/a | 3.4 | 1,294 | 323 |
| Calories (kj) | 1,334.8 | 182.6 | 112.1 | 100.0 | 58.2 | 110.1 | 134.7 | 6.0 | 0.0 | n/a | 1,306.6 | 951.9 | 1,098.4 | 6.8 | 0.0 | n/a | 13.9 | 5,416 | 1,354 |
| Carbohydrates (g) | 7.7 | 10.3 | 6.0 | 5.5 | 2.2 | 6.1 | 7.1 | 0.3 | 0.0 | n/a | 39.6 | 47.7 | 30.5 | 0.3 | 0.0 | n/a | 0.3 | 163 | 41 |
| Cholesterol (mg) | 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 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Copper (mg) | 1.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 3 | 1 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 4.1 | 1.9 | 0.4 | 2.0 | 1.3 | 1.3 | 2.2 | 0.1 | 0.0 | n/a | 25.8 | 1.7 | 2.9 | 0.2 | 0.0 | n/a | 0.2 | 44 | 11 |
| Folate (mcg) | 86.3 | 20.9 | 0.5 | 11.9 | 116.4 | 3.9 | 27.3 | 0.5 | 0.0 | n/a | 2,246.4 | 114.4 | 87.5 | 0.3 | 0.0 | n/a | 0.4 | 2,717 | 679 |
| Folate, DFE (mcg) | 86.3 | 20.9 | 0.5 | 11.9 | 116.4 | 3.9 | 27.3 | 0.5 | 0.0 | n/a | 2,246.4 | 181.9 | 87.5 | 0.3 | 0.0 | n/a | 0.4 | 2,784 | 696 |
| Folate, food (mcg) | 86.3 | 20.9 | 0.5 | 11.9 | 116.4 | 3.9 | 27.3 | 0.5 | 0.0 | n/a | 2,246.4 | 18.1 | 87.5 | 0.3 | 0.0 | n/a | 0.4 | 2,620 | 655 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 96.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 96 | 24 |
| Fructose | n/a | 1.4 | n/a | 1.3 | 0.1 | 1.9 | 2.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 7 | 2 |
| Galactose | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | 1.4 | 0.1 | 1.8 | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 8 | 2 |
| Glutamic acid (g) | 7.8 | 0.3 | 0.1 | 0.2 | 0.2 | 0.7 | 0.8 | n/a | 0.0 | n/a | 6.2 | 2.2 | 2.4 | 0.0 | 0.0 | n/a | 0.0 | 21 | 5 |
| Glycine (g) | 1.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.9 | 0.2 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
| Histidine (g) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.9 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
| 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 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Iron (mg) | 7.3 | 0.2 | 0.3 | 0.4 | 1.6 | 1.0 | 0.5 | 0.0 | 0.0 | n/a | 2.1 | 2.9 | 3.1 | 0.1 | 0.0 | n/a | 0.1 | 20 | 5 |
| Isoleucine (g) | 2.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.8 | 0.2 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 3.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.8 | 0.4 | 0.9 | 0.0 | 0.0 | n/a | 0.0 | 8 | 2 |
| Lysine (g) | 2.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 3.1 | 0.1 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 6 | 2 |
| Magnesium (mg) | 168.0 | 11.0 | 4.5 | 11.9 | 47.4 | 13.5 | 20.0 | 0.7 | 0.0 | n/a | 51.8 | 13.8 | 121.5 | 1.0 | 0.1 | n/a | 2.5 | 468 | 117 |
| Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 2.8 | 0.1 | 0.3 | 0.1 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.3 | 0.4 | 1.1 | 0.0 | 0.0 | n/a | 0.0 | 6 | 2 |
| Methionine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 5.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 4.1 | 0.1 | 1.9 | 0.0 | 0.0 | n/a | 0.1 | 12 | 3 |
| Niacin (mg) | 0.5 | 0.1 | 0.1 | 0.6 | 0.4 | 1.0 | 1.1 | 0.0 | 0.0 | n/a | 38.6 | 3.7 | 2.5 | 0.1 | 0.0 | n/a | 0.0 | 49 | 12 |
| Pantothenic acid (mg) | 0.5 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 13.0 | 0.3 | 1.8 | 0.0 | 0.0 | n/a | 0.0 | 16 | 4 |
| Phenylalanine (g) | 2.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.7 | 0.3 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
| Phosphorus (mg) | 549.3 | 31.9 | 27.5 | 23.8 | 29.4 | 26.6 | 43.7 | 1.3 | 0.0 | n/a | 611.5 | 67.5 | 252.7 | 1.8 | 0.0 | n/a | 5.3 | 1,672 | 418 |
| Phytosterols | n/a | 16.5 | n/a | 10.7 | 5.4 | n/a | 12.7 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 1.0 | 0.0 | n/a | n/a | 47 | 12 |
| Polyunsaturated Fat (g) | 8.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 4.7 | 0.0 | 0.0 | n/a | 0.0 | 14 | 3 |
| Potassium (mg) | 671.9 | 160.6 | 72.2 | 208.3 | 334.8 | 325.6 | 431.3 | 9.1 | 0.0 | n/a | 916.8 | 66.9 | 573.5 | 13.1 | 0.5 | n/a | 6.9 | 3,791 | 948 |
| Proline (g) | 2.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.6 | 0.7 | 0.7 | 0.0 | 0.0 | n/a | 0.0 | 6 | 1 |
| Protein (g) | 37.2 | 1.2 | 1.1 | 1.0 | 1.7 | 1.4 | 1.6 | 0.1 | 0.0 | n/a | 38.8 | 6.5 | 15.9 | 0.1 | 0.0 | n/a | 0.2 | 107 | 27 |
| Retinol (mcg) | 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 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3.8 | 0.3 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
| Saturated Fat (g) | 3.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1.0 | 0.1 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | 6 | 2 |
| Selenium (mcg) | 44.9 | 0.6 | 2.6 | 0.0 | 0.6 | 1.7 | 0.0 | 0.0 | 0.0 | n/a | 7.6 | 21.2 | 23.3 | 0.0 | 0.0 | n/a | 1.6 | 104 | 26 |
| Serine (g) | 2.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.9 | 0.3 | 0.7 | 0.0 | 0.0 | n/a | 0.0 | 6 | 1 |
| Sodium (mg) | 54.5 | 4.4 | 3.1 | 3.6 | 47.4 | 253.7 | 9.1 | 0.1 | 155.0 | n/a | 49.0 | 1.3 | 247.9 | 0.4 | 2,325.5 | n/a | 56.8 | 3,212 | 803 |
| Starch | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Sucrose | n/a | 1.1 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Sugar (g) | 2.7 | 4.7 | 0.2 | 2.9 | 0.3 | 3.9 | 4.8 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 19.4 | 0.1 | 0.0 | n/a | 0.0 | 39 | 10 |
| Theobromine (mg) | 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 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 10.6 | 0.5 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 12 | 3 |
| Threonine (g) | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.9 | 0.2 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | 0.4 | 1.2 | 1.4 | 1.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.5 | 0.2 | 0.0 | n/a | 0.0 | 5 | 1 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.2 | n/a | n/a | n/a | n/a | 0.8 | n/a | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
| Total Fat (g) | 18.9 | 0.1 | 0.1 | 0.2 | 0.2 | 0.2 | 0.4 | 0.1 | 0.0 | n/a | 7.3 | 0.6 | 8.5 | 0.1 | 0.0 | n/a | 0.2 | 37 | 9 |
| 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 | 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 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 1.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.1 | 0.2 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 4 | 1 |
| Valine (g) | 2.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.2 | 0.3 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 1.6 | 440.3 | 5,626.2 | 489.6 | 1,516.1 | 187.2 | 0.0 | n/a | 0.0 | 1.3 | 14.6 | 283.2 | 0.0 | n/a | 3.6 | 8,566 | 2,141 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 21.4 | 281.4 | 24.4 | 76.4 | 9.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 14.2 | 0.0 | n/a | 0.2 | 427 | 107 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.3 | 0.1 | 0.2 | 0.3 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 1.4 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 3 | 1 |
| Vitamin C (mg) | 0.9 | 8.1 | 5.6 | 95.7 | 16.9 | 7.0 | 24.9 | 0.3 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 160 | 40 |
| Vitamin D (IU) | 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 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Water (g) | 385.7 | 98.0 | 10.5 | 111.7 | 54.8 | 23.6 | 172.0 | 0.0 | 0.0 | n/a | 4.9 | 7.5 | 427.9 | 0.1 | 0.0 | n/a | 4.1 | 1,301 | 325 |
| Zinc (mg) | 3.8 | 0.2 | 0.2 | 0.2 | 0.3 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 7.6 | 0.4 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 14 | 3 |
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.