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    Nutritional Facts: Crustless Stir-Fry Quiche, or Scrambled Omelette

    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 medium (110g)
    yellow onions
    4 ounces (114g)
    ham
    2 cups (60g)
    spinach
    1 stalk (0g)
    fresh parsley
    4 (200g)
    eggs
    3/4 cup (183g)
    milk
    1 tablespoon (14g)
    oil
    1 to taste (0g)
    salt & pepper
    1/4 cup (28g)
    cheddar cheese
    Total 1 serving
    Alanine (g) 0.0 1.5 0.1 n/a 1.5 0.2 0.0 n/a 0.2 3 1
    Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0 0
    Arginine (g) 0.1 1.6 0.1 n/a 1.6 0.2 0.0 n/a 0.3 4 1
    Ash (g) 0.4 4.2 1.0 n/a 2.1 1.3 0.0 n/a 1.1 10 2
    Aspartic acid (g) 0.1 2.4 0.1 n/a 2.7 0.5 0.0 n/a 0.5 6 1
    Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0 0
    Calcium (mg) 25.3 8.0 59.4 n/a 112.0 217.8 0.0 n/a 203.7 626 104
    Calories 44.0 167.0 13.8 n/a 286.0 117.1 120.2 n/a 113.8 862 144
    Calories (kj) 182.6 698.6 58.2 n/a 1,198.0 490.4 503.1 n/a 475.7 3,607 601
    Carbohydrates (g) 10.3 0.1 2.2 n/a 1.4 8.5 0.0 n/a 0.4 23 4
    Cholesterol (mg) 0.0 59.1 0.0 n/a 744.0 25.6 0.0 n/a 29.7 858 143
    Copper (mg) 0.0 0.1 0.1 n/a 0.1 0.0 0.0 n/a 0.0 0 0
    Cystine (g) 0.0 0.4 0.0 n/a 0.5 0.1 0.0 n/a 0.0 1 0
    Dietary Fiber (g) 1.9 0.0 1.3 n/a 0.0 0.0 0.0 n/a 0.0 3 1
    Folate (mcg) 20.9 4.5 116.4 n/a 94.0 9.2 0.0 n/a 5.1 250 42
    Folate, DFE (mcg) 20.9 4.5 116.4 n/a 94.0 9.2 0.0 n/a 5.1 250 42
    Folate, food (mcg) 20.9 4.5 116.4 n/a 94.0 9.2 0.0 n/a 5.1 250 42
    Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0 0
    Fructose (g) 1.4 n/a 0.1 n/a 0.0 n/a n/a n/a n/a 2 0
    Galactose (g) 0.0 n/a 0.1 n/a 0.0 n/a n/a n/a n/a 0 0
    Glucose (dextrose) (g) 2.2 n/a 0.1 n/a 0.7 n/a n/a n/a n/a 3 0
    Glutamic acid (g) 0.3 4.1 0.2 n/a 3.3 1.3 0.0 n/a 1.7 11 2
    Glycine (g) 0.0 1.3 0.1 n/a 0.9 0.1 0.0 n/a 0.1 3 0
    Histidine (g) 0.0 0.9 0.0 n/a 0.6 0.2 0.0 n/a 0.2 2 0
    Iron (mg) 0.2 0.9 1.6 n/a 3.5 0.1 0.0 n/a 0.2 7 1
    Isoleucine (g) 0.0 1.1 0.1 n/a 1.3 0.4 0.0 n/a 0.4 3 1
    Lactose (g) 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.1 0 0
    Leucine (g) 0.0 2.0 0.1 n/a 2.2 0.6 0.0 n/a 0.7 6 1
    Lysine (g) 0.0 2.1 0.1 n/a 1.8 0.5 0.0 n/a 0.6 5 1
    Magnesium (mg) 11.0 20.4 47.4 n/a 24.0 23.8 0.0 n/a 7.9 135 22
    Maltose (g) 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0 0
    Manganese (mg) 0.1 0.0 0.5 n/a 0.1 0.0 n/a n/a 0.0 1 0
    Methionine (g) 0.0 0.7 0.0 n/a 0.8 0.2 0.0 n/a 0.2 2 0
    Monounsaturated Fat (g) 0.0 3.0 0.0 n/a 7.3 1.9 3.8 n/a 2.7 19 3
    Niacin (mg) 0.1 6.0 0.4 n/a 0.2 0.2 0.0 n/a 0.0 7 1
    Pantothenic acid (mg) 0.1 0.6 0.0 n/a 3.1 0.6 0.0 n/a 0.1 5 1
    Phenylalanine (g) 0.0 1.1 0.1 n/a 1.4 0.3 0.0 n/a 0.4 3 1
    Phosphorus (mg) 31.9 263.5 29.4 n/a 396.0 170.2 0.0 n/a 144.6 1,036 173
    Phytosterols (mg) 16.5 0.0 5.4 n/a n/a 0.0 131.6 n/a n/a 154 26
    Polyunsaturated Fat (g) 0.0 0.7 0.1 n/a 3.8 0.2 7.4 n/a 0.3 13 2
    Potassium (mg) 160.6 421.4 334.8 n/a 276.0 276.3 0.0 n/a 27.7 1,497 249
    Proline (g) 0.0 1.1 0.1 n/a 1.0 0.6 0.0 n/a 0.8 4 1
    Protein (g) 1.2 25.4 1.7 n/a 25.1 6.0 0.0 n/a 7.0 66 11
    Retinol (mcg) 0.0 0.0 0.0 n/a 320.0 56.7 0.0 n/a 72.9 450 75
    Riboflavin (mg) 0.0 0.3 0.1 n/a 0.9 0.3 0.0 n/a 0.1 2 0
    Saturated Fat (g) 0.0 2.2 0.0 n/a 6.3 4.2 1.8 n/a 6.0 20 3
    Selenium (mcg) 0.6 21.4 0.6 n/a 61.4 3.7 0.0 n/a 3.9 91 15
    Serine (g) 0.0 1.0 0.1 n/a 1.9 0.3 0.0 n/a 0.4 4 1
    Sodium (mg) 4.4 1,722.1 47.4 n/a 284.0 89.7 0.0 n/a 175.4 2,323 387
    Starch (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Sucrose (g) 1.1 n/a 0.0 n/a 0.0 n/a n/a n/a 0.1 1 0
    Sugar (g) 4.7 0.0 0.3 n/a 0.7 n/a 0.0 n/a 0.1 6 1
    Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0 0
    Thiamin (mg) 0.1 1.1 0.0 n/a 0.1 0.1 0.0 n/a 0.0 1 0
    Threonine (g) 0.0 1.1 0.1 n/a 1.1 0.3 0.0 n/a 0.3 3 0
    Tocopherol, alpha (mg) 0.0 0.2 1.2 n/a 2.1 n/a 1.9 n/a 0.1 6 1
    Tocopherol, beta (mg) 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 n/a 0.0 n/a 0.1 n/a n/a n/a 0.0 0 0
    Tocopherol, gamma (mg) 0.0 n/a 0.1 n/a 1.0 n/a n/a n/a 0.0 1 0
    Total Fat (g) 0.1 6.5 0.2 n/a 19.0 6.7 13.6 n/a 9.4 56 9
    Trans-monoenoic Fat n/a n/a n/a n/a 0.1 n/a 0.0 n/a n/a 0 0
    TransFatty acids n/a n/a n/a n/a 0.1 n/a 0.0 n/a n/a 0 0
    Tryptophan (g) 0.0 0.3 0.0 n/a 0.3 0.1 0.0 n/a 0.1 1 0
    Tyrosine (g) 0.0 0.8 0.1 n/a 1.0 0.3 0.0 n/a 0.3 3 0
    Valine (g) 0.0 1.1 0.1 n/a 1.7 0.4 0.0 n/a 0.5 4 1
    Vitamin A, IU (IU) 2.2 0.0 5,626.2 n/a 1,080.0 252.5 0.0 n/a 283.1 7,244 1,207
    Vitamin A, RAE (mcg) 0.0 0.0 281.4 n/a 320.0 60.4 0.0 n/a 74.9 737 123
    Vitamin B-12 (mcg) 0.0 1.0 0.0 n/a 1.8 0.7 0.0 n/a 0.2 4 1
    Vitamin B-6 (mg) 0.1 0.6 0.1 n/a 0.3 0.1 0.0 n/a 0.0 1 0
    Vitamin C (mg) 8.1 0.0 16.9 n/a 0.0 2.7 0.0 n/a 0.0 28 5
    Vitamin D (IU) 0.0 30.7 0.0 n/a 164.0 n/a 0.0 n/a 6.8 201 34
    Water (g) 98.0 77.5 54.8 n/a 152.3 160.5 0.0 n/a 10.4 554 92
    Zinc (mg) 0.2 2.3 0.3 n/a 2.6 0.7 0.0 n/a 0.9 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.

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