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.
|
10 ounces (284g) broccoli |
1 cup (140g) cooked chicken |
1 cup (226g) low fat cottage cheese |
1/2 cup (120g) egg substitute |
1 teaspoon (2g) onion flakes |
1/8 teaspoon (0g) paprika |
1/8 teaspoon (0g) garlic powder |
1/8 teaspoon (0g) curry powder |
1/8 teaspoon (0g) celery seeds |
1/4 teaspoon (1g) pepper |
1/4 teaspoon (0g) dried sage |
2 tablespoons (27g) vegetable oil |
1/3 cup (76g) whole wheat bread crumbs |
2 tablespoons (18g) sesame seeds |
Total | 1 serving | |
| Alanine (g) | 0.3 | 1.9 | 0.9 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 4 | 1 |
| Alcohol (g) | 0.0 | n/a | 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 |
| Arginine (g) | 0.5 | 2.1 | 1.2 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.5 | 5 | 1 |
| Ash (g) | 2.5 | 1.3 | 3.1 | 1.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 0.8 | 12 | 3 |
| Aspartic acid (g) | 0.9 | 3.1 | 2.2 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.3 | 8 | 2 |
| Caffeine (mg) | 0.0 | n/a | 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 |
| Calcium (mg) | 133.3 | 16.8 | 205.7 | 87.6 | 4.2 | 0.7 | 0.3 | 1.2 | 4.4 | 2.5 | 2.9 | 0.0 | 81.0 | 175.5 | 716 | 179 |
| Calories | 96.4 | 233.8 | 194.4 | 57.6 | 5.8 | 0.8 | 1.3 | 0.8 | 1.0 | 1.4 | 0.6 | 240.4 | 186.9 | 103.1 | 1,124 | 281 |
| Calories (kj) | 399.8 | 978.6 | 815.9 | 241.2 | 24.1 | 3.4 | 5.4 | 3.4 | 4.1 | 6.0 | 2.3 | 1,006.1 | 782.3 | 431.5 | 4,704 | 1,176 |
| Carbohydrates (g) | 18.8 | 0.0 | 8.3 | 2.4 | 1.4 | 0.2 | 0.3 | 0.1 | 0.1 | 0.4 | 0.1 | 0.0 | 31.2 | 4.2 | 67 | 17 |
| Cholesterol (mg) | 0.0 | 105.0 | 22.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 128 | 32 |
| Copper (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.7 | 1 | 0 |
| Cystine (g) | 0.1 | 0.4 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 7.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 5.1 | 2.1 | 15 | 4 |
| Folate (mcg) | 178.6 | 7.0 | 22.6 | 19.2 | 2.7 | 0.1 | 0.2 | 0.4 | 0.0 | 0.1 | 0.5 | 0.0 | 37.8 | 17.5 | 287 | 72 |
| Folate, DFE (mcg) | 178.6 | 7.0 | 22.6 | 19.2 | 2.7 | 0.1 | 0.2 | 0.4 | 0.0 | 0.1 | 0.5 | 0.0 | 37.8 | 17.5 | 287 | 72 |
| Folate, food (mcg) | 178.6 | 7.0 | 22.6 | 19.2 | 2.7 | 0.1 | 0.2 | 0.4 | 0.0 | 0.1 | 0.5 | 0.0 | 37.8 | 17.5 | 287 | 72 |
| 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 |
| Fructose (g) | 1.9 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Galactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.4 | n/a | 1.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Glutamic acid (g) | 1.5 | 5.2 | 6.3 | 2.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 1.4 | 0.7 | 17 | 4 |
| Glycine (g) | 0.3 | 1.7 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 3 | 1 |
| Histidine (g) | 0.2 | 1.1 | 0.8 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 2.1 | 1.7 | 0.3 | 2.4 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 1.8 | 2.6 | 11 | 3 |
| Isoleucine (g) | 0.2 | 1.8 | 1.4 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 5 | 1 |
| Lactose (g) | 0.6 | n/a | 6.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 7 | 2 |
| Leucine (g) | 0.4 | 2.6 | 2.7 | 1.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.2 | 7 | 2 |
| Lysine (g) | 0.4 | 3.0 | 2.2 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 7 | 2 |
| Magnesium (mg) | 59.5 | 29.4 | 15.8 | 18.0 | 1.5 | 0.5 | 0.3 | 0.6 | 1.1 | 1.0 | 0.7 | 0.0 | 62.0 | 63.2 | 254 | 63 |
| Maltose (g) | 0.6 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.6 | 0.4 | 3 | 1 |
| Methionine (g) | 0.1 | 1.0 | 0.6 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 2 | 1 |
| Monounsaturated Fat (g) | 0.0 | 3.5 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.5 | 1.2 | 3.4 | 17 | 4 |
| Niacin (mg) | 1.8 | 11.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.8 | 18 | 4 |
| Pantothenic acid (mg) | 1.6 | 1.4 | 0.6 | 2.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 6 | 2 |
| Phenylalanine (g) | 0.3 | 1.4 | 1.4 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 4 | 1 |
| Phosphorus (mg) | 187.1 | 268.8 | 368.4 | 86.4 | 5.0 | 0.9 | 1.6 | 0.9 | 1.4 | 0.9 | 0.2 | 0.0 | 152.8 | 113.2 | 1,188 | 297 |
| Phytosterols | n/a | n/a | n/a | 114.0 | n/a | 0.5 | 0.0 | 0.2 | 0.2 | 0.5 | 0.4 | 263.3 | n/a | 128.5 | 508 | 127 |
| Polyunsaturated Fat (g) | 0.1 | 2.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14.9 | 0.5 | 3.9 | 22 | 5 |
| Potassium (mg) | 895.9 | 320.6 | 189.8 | 255.6 | 26.8 | 6.6 | 4.6 | 3.9 | 3.5 | 7.6 | 1.9 | 0.0 | 187.6 | 84.2 | 1,989 | 497 |
| Proline (g) | 0.3 | 1.4 | 3.0 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.1 | 6 | 2 |
| Protein (g) | 8.0 | 35.0 | 26.7 | 12.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 9.8 | 3.2 | 95 | 24 |
| Retinol (mcg) | 0.0 | 16.8 | 42.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 60 | 15 |
| Riboflavin (mg) | 0.3 | 0.2 | 0.4 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.1 | 2.5 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.5 | 0.6 | 1.3 | 10 | 3 |
| Selenium (mcg) | 7.1 | 34.4 | 22.4 | 49.6 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 30.5 | 6.2 | 150 | 38 |
| Serine (g) | 0.3 | 1.2 | 1.5 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 4 | 1 |
| Sodium (mg) | 93.6 | 105.0 | 745.8 | 238.8 | 0.3 | 0.2 | 0.2 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 357.1 | 2.0 | 1,544 | 386 |
| Starch (g) | 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 | 0 | 0 |
| Sucrose (g) | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sugar (g) | 4.8 | n/a | 8.3 | 2.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.2 | 0.1 | 20 | 5 |
| Theobromine (mg) | 0.0 | n/a | 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 |
| Thiamin (mg) | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 1 | 0 |
| Threonine (g) | 0.2 | 1.5 | 1.2 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 4 | 1 |
| Tocopherol, alpha (mg) | 2.2 | n/a | 0.1 | 1.9 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.9 | 0.4 | 0.0 | 9 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.5 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 1.0 | 9.3 | 5.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 27.2 | 2.5 | 8.9 | 55 | 14 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.4 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.1 | 1.2 | 1.5 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 4 | 1 |
| Valine (g) | 0.4 | 1.7 | 1.8 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 5 | 1 |
| Vitamin A, IU (IU) | 1,766.3 | 57.4 | 167.2 | 270.0 | 0.3 | 141.6 | 0.0 | 2.5 | 0.1 | 3.1 | 10.3 | 0.0 | 2.3 | 1.6 | 2,423 | 606 |
| Vitamin A, RAE (mcg) | 87.9 | 16.8 | 45.2 | 13.2 | 0.0 | 7.1 | 0.0 | 0.1 | 0.0 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 171 | 43 |
| Vitamin B-12 (mcg) | 0.0 | 0.4 | 1.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.6 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 2 | 0 |
| Vitamin C (mg) | 252.9 | 0.0 | 0.0 | 0.6 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 255 | 64 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 79.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 79 | 20 |
| Water (g) | 253.2 | 94.4 | 182.4 | 104.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 29.2 | 0.8 | 665 | 166 |
| Zinc (mg) | 1.2 | 2.1 | 0.9 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 1.4 | 8 | 2 |
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.