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 tablespoon (0g) mayonnaise |
2 (6g) garlic cloves |
1 teaspoon (5g) lemon juice |
1/2 teaspoon (0g) oregano |
1/2 teaspoon (1g) parsley |
1 to taste (0g) peppercorns |
1 tablespoon (14g) olive oil |
2 (168g) baby portabella mushrooms |
2 slices (0g) yellow bell peppers |
5 slices (50g) zucchini |
1 slice (14g) red onions |
5 slices (50g) yellow squash |
3/4 cup (23g) fresh spinach |
4 slices (80g) roma tomatoes |
2 (240g) marinated artichoke hearts |
1/8 cup (4g) alfalfa sprouts |
2 slices (82g) seven-grain bread |
1 tablespoon (0g) fat free feta cheese |
Total | 1 serving | |
Alanine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 1 | 1 |
Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 1 | 1 |
Ash | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.4 | n/a | 0.3 | 0.0 | 0.3 | 0.4 | 0.4 | 1.8 | 0.0 | 1.7 | n/a | 7 | 7 |
Aspartic acid | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.5 | n/a | 1 | 1 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 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 | 0 | 0 |
Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium | n/a | 10.9 | 0.3 | 2.7 | 0.9 | n/a | 0.1 | 5.0 | n/a | 7.9 | 3.2 | 7.9 | 22.3 | 8.0 | 50.4 | 1.3 | 84.5 | n/a | 205 | 205 |
Calories | n/a | 8.9 | 1.1 | 0.4 | 0.2 | n/a | 119.3 | 37.0 | n/a | 8.4 | 5.6 | 8.4 | 5.2 | 14.4 | 127.2 | 0.9 | 217.3 | n/a | 554 | 554 |
Calories (kj) | n/a | 37.4 | 4.6 | 1.9 | 1.0 | n/a | 499.4 | 154.6 | n/a | 34.7 | 23.2 | 34.7 | 21.8 | 59.2 | 528.0 | 4.0 | 908.6 | n/a | 2,313 | 2,313 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 3 |
Carbohydrates | n/a | 2.0 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 6.5 | n/a | 1.5 | 1.3 | 1.5 | 0.8 | 3.1 | 28.7 | 0.1 | 35.5 | n/a | 82 | 82 |
Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Copper | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | n/a | 1 | 1 |
Cystine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0 | 0 |
Dietary Fiber | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 2.2 | n/a | 0.5 | 0.2 | 0.5 | 0.5 | 1.0 | 20.6 | 0.1 | 6.1 | n/a | 32 | 32 |
Folate | n/a | 0.2 | 1.0 | 0.4 | 1.0 | n/a | 0.0 | 47.0 | n/a | 11.9 | 2.7 | 11.9 | 43.7 | 12.0 | 213.6 | 1.5 | 61.5 | n/a | 408 | 408 |
Folate, DFE | n/a | 0.2 | 1.0 | 0.4 | 1.0 | n/a | 0.0 | 47.0 | n/a | 11.9 | 2.7 | 11.9 | 43.7 | 12.0 | 213.6 | 1.5 | 61.5 | n/a | 408 | 408 |
Folate, food | n/a | 0.2 | 1.0 | 0.4 | 1.0 | n/a | 0.0 | 47.0 | n/a | 11.9 | 2.7 | 11.9 | 43.7 | 12.0 | 213.6 | 1.5 | 61.5 | n/a | 408 | 408 |
Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Fructose | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.8 | n/a | 0.7 | 0.2 | 0.7 | 0.0 | 1.1 | 0.0 | 0.0 | 2.0 | n/a | 6 | 6 |
Galactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 3.4 | n/a | 0.5 | 0.3 | 0.5 | 0.0 | 1.0 | 0.6 | 0.0 | 1.4 | n/a | 8 | 8 |
Glutamic acid | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.3 | n/a | n/a | 1.8 | n/a | 3 | 3 |
Glycine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 1 | 1 |
Histidine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 0 | 0 |
Hydroxyproline | n/a | 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 | 0 | 0 |
Iron | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.5 | n/a | 0.2 | 0.0 | 0.2 | 0.6 | 0.2 | 1.5 | 0.0 | 2.1 | n/a | 6 | 6 |
Isoleucine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | 1 | 1 |
Lactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0 | 0 |
Leucine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.5 | n/a | 1 | 1 |
Lysine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 1 | 1 |
Magnesium | n/a | 1.5 | 0.3 | 0.5 | 0.3 | n/a | 0.0 | n/a | n/a | 8.9 | 1.4 | 8.9 | 17.8 | 8.8 | 100.8 | 1.1 | 64.0 | n/a | 214 | 214 |
Maltose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 1 | 1 |
Manganese | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | 0.5 | 0.0 | 1.7 | n/a | 3 | 3 |
Methionine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0 | 0 |
Monounsaturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 9.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 11 | 11 |
Niacin | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 7.5 | n/a | 0.2 | 0.0 | 0.2 | 0.2 | 0.5 | 2.7 | 0.0 | 3.3 | n/a | 15 | 15 |
Pantothenic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.9 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.6 | 0.0 | 0.3 | n/a | 3 | 3 |
Phenylalanine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 1 | 1 |
Phosphorus | n/a | 9.2 | 0.4 | 0.2 | 0.4 | n/a | 0.0 | 181.4 | n/a | 18.8 | 4.1 | 18.8 | 11.0 | 19.2 | 175.2 | 2.9 | 187.0 | n/a | 629 | 629 |
Phytosterols | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 29.8 | n/a | n/a | n/a | 2.1 | n/a | 2.0 | 5.6 | n/a | n/a | n/a | n/a | 40 | 40 |
Polyunsaturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.4 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 1.5 | n/a | 4 | 4 |
Potassium | n/a | 24.1 | 5.2 | 2.1 | 3.5 | n/a | 0.1 | 611.5 | n/a | 129.2 | 20.4 | 129.2 | 125.6 | 189.6 | 686.4 | 3.3 | 188.6 | n/a | 2,119 | 2,119 |
Proline | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | 1 | 1 |
Protein | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3.5 | n/a | 0.6 | 0.2 | 0.6 | 0.6 | 0.7 | 6.9 | 0.2 | 11.0 | n/a | 25 | 25 |
Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Riboflavin | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 1 | 1 |
Saturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.7 | n/a | 3 | 3 |
Selenium | n/a | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 31.2 | n/a | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.5 | 0.0 | 27.0 | n/a | 60 | 60 |
Serine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 1 | 1 |
Sodium | n/a | 1.0 | 0.1 | 0.0 | 0.4 | n/a | 0.3 | 15.1 | n/a | 4.0 | 0.6 | 4.0 | 17.8 | 4.0 | 144.0 | 0.2 | 344.4 | n/a | 536 | 536 |
Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | 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 | 0 | 0 |
Sucrose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | n/a | 2 | 2 |
Sugar | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 4.2 | n/a | 1.2 | 0.6 | 1.2 | 0.1 | 2.1 | 2.4 | 0.0 | 5.2 | n/a | 17 | 17 |
Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 1 | 1 |
Threonine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0 | 0 |
Tocopherol, alpha | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.9 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.5 | 0.4 | 0.5 | 0.0 | 0.3 | n/a | 4 | 4 |
Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 1.2 | n/a | 1 | 1 |
Total Fat | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 13.5 | 0.6 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | 0.2 | 0.8 | 0.0 | 3.5 | n/a | 19 | 19 |
Trans-monoenoic Fat | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0 | 0 |
Tyrosine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 0 | 0 |
Valine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | 1 | 1 |
Vitamin A, IU | n/a | 0.5 | 0.3 | 2.8 | 53.3 | n/a | 0.0 | 0.0 | n/a | 99.0 | 0.3 | 99.0 | 2,109.8 | 666.4 | 31.2 | 6.4 | 0.0 | n/a | 3,069 | 3,069 |
Vitamin A, RAE | n/a | 0.0 | 0.0 | 0.1 | 2.7 | n/a | 0.0 | 0.0 | n/a | 5.0 | 0.0 | 5.0 | 105.5 | 33.6 | 2.4 | 0.3 | 0.0 | n/a | 155 | 155 |
Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Vitamin B-6 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.2 | n/a | 1 | 1 |
Vitamin C | n/a | 1.9 | 2.0 | 0.0 | 0.8 | n/a | 0.0 | 0.0 | n/a | 8.9 | 1.0 | 8.9 | 6.3 | 11.0 | 17.8 | 0.3 | 0.1 | n/a | 59 | 59 |
Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 16.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 17 | 17 |
Water | n/a | 3.5 | 4.7 | 0.0 | 0.6 | n/a | 0.0 | 155.9 | n/a | 46.9 | 12.5 | 46.9 | 20.6 | 75.6 | 201.8 | 3.8 | 30.3 | n/a | 603 | 603 |
Zinc | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | 0.1 | 1.0 | 0.0 | 1.4 | n/a | 4 | 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.