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Nutritional Facts: Vegetarian Shepherd's Pie

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 (464g)
cake tofu
1 large (150g)
onions
2 tablespoons (27g)
vegetable oil
1/4 teaspoon (0g)
thyme
1/2 teaspoon (1g)
ground coriander
1 pinch (0g)
fresh ground black pepper
1/2 cup (59g)
walnuts
1/2 (24g)
lemons, juice of
1 tablespoon (18g)
tamari soy sauce
4 large (1,476g)
potatoes
3 tablespoons (43g)
butter
1/2 cup (122g)
milk
1 to taste (0g)
salt
2 tablespoons (27g)
vegetable oil
1/2 lb (228g)
mushrooms
3 tablespoons (54g)
tamari soy sauce
1 pinch (0g)
fresh ground black pepper
1 1/2 cups (0g)
potato water
2 tablespoons (16g)
cornstarch
Total 1 serving
Alanine (g) 1.5 0.0 0.0 n/a n/a 0.0 0.4 n/a 0.1 0.9 0.0 0.1 n/a 0.0 0.5 0.3 0.0 n/a 0.0 4 1
Alcohol n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 2.5 0.2 0.0 n/a n/a 0.0 1.3 n/a 0.1 1.5 0.0 0.1 n/a 0.0 0.2 0.2 0.0 n/a 0.0 6 1
Ash (g) 3.3 0.5 0.0 0.0 0.1 0.0 1.0 0.1 3.2 15.9 0.9 0.9 n/a 0.0 1.9 9.6 0.0 n/a 0.0 38 6
Aspartic acid (g) 4.1 0.1 0.0 n/a n/a 0.0 1.1 n/a 0.2 7.0 0.0 0.3 n/a 0.0 0.4 0.5 0.0 n/a 0.0 14 2
Beta-sitosterol n/a n/a n/a n/a n/a n/a 37.4 n/a n/a n/a 1.7 n/a n/a n/a 0.0 n/a n/a n/a n/a 39 7
Caffeine n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 1,624.0 34.5 0.0 0.4 6.4 0.5 57.3 1.4 3.6 177.1 10.2 145.2 n/a 0.0 6.8 10.8 0.5 n/a 0.3 2,079 347
Calories 352.6 60.0 240.4 0.1 2.7 0.3 382.6 5.3 10.8 1,136.5 305.4 78.1 n/a 240.4 50.1 32.4 0.3 n/a 61.0 2,959 493
Calories (kj) 1,475.5 249.0 1,006.1 0.4 11.2 1.2 1,601.7 21.8 45.2 4,738.0 1,277.6 327.0 n/a 1,006.1 211.6 135.5 1.2 n/a 255.0 12,364 2,061
Campesterol n/a n/a n/a n/a n/a n/a 4.1 n/a n/a n/a 0.0 n/a n/a n/a 4.6 n/a n/a n/a n/a 9 1
Carbohydrates (g) 8.7 14.0 0.0 0.0 0.5 0.1 8.0 1.7 1.0 257.9 0.0 5.7 n/a 0.0 7.4 3.0 0.1 n/a 14.6 323 54
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 91.6 17.1 n/a 0.0 0.0 0.0 0.0 n/a 0.0 109 18
Copper (mg) 0.9 0.1 0.0 0.0 0.0 0.0 0.9 0.0 0.0 1.6 0.0 0.0 n/a 0.0 0.7 0.1 0.0 n/a 0.0 4 1
Cystine (g) 0.5 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.4 0.0 0.0 n/a 0.0 0.0 0.1 0.0 n/a 0.0 1 0
Dietary Fiber (g) 1.4 2.6 0.0 0.0 0.4 0.0 3.9 0.1 0.1 32.5 0.0 0.0 n/a 0.0 2.3 0.4 0.0 n/a 0.1 44 7
Folate (mcg) 69.6 28.5 0.0 0.0 0.0 0.0 57.3 4.8 3.2 236.2 1.3 6.1 n/a 0.0 38.7 9.7 0.0 n/a 0.0 455 76
Folate, DFE (mcg) 69.6 28.5 0.0 0.0 0.0 0.0 57.3 4.8 3.2 236.2 1.3 6.1 n/a 0.0 38.7 9.7 0.0 n/a 0.0 455 76
Folate, food (mcg) 69.6 28.5 0.0 0.0 0.0 0.0 57.3 4.8 3.2 236.2 1.3 6.1 n/a 0.0 38.7 9.7 0.0 n/a 0.0 455 76
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 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Fructose n/a 1.9 n/a n/a n/a 0.0 0.1 0.3 n/a 4.0 n/a n/a n/a n/a 0.4 n/a 0.0 n/a n/a 7 1
Galactose n/a 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 n/a n/a 0 0
Glucose (dextrose) n/a 3.0 n/a n/a n/a 0.0 0.0 0.2 n/a 4.9 n/a n/a n/a n/a 3.4 n/a 0.0 n/a n/a 11 2
Glutamic acid (g) 6.5 0.4 0.0 n/a n/a 0.0 1.6 n/a 0.4 5.1 0.1 0.8 n/a 0.0 0.8 1.3 0.0 n/a 0.0 17 3
Glycine (g) 1.5 0.0 0.0 n/a n/a 0.0 0.5 n/a 0.1 0.8 0.0 0.1 n/a 0.0 0.2 0.2 0.0 n/a 0.0 3 1
Histidine (g) 1.1 0.0 0.0 n/a n/a 0.0 0.2 n/a 0.0 0.5 0.0 0.1 n/a 0.0 0.1 0.1 0.0 n/a 0.0 2 0
Hydroxyproline 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 n/a n/a 0 0
Iron (mg) 24.9 0.3 0.0 0.0 0.1 0.0 1.7 0.0 0.4 11.5 0.0 0.1 n/a 0.0 1.1 1.3 0.0 n/a 0.1 42 7
Isoleucine (g) 1.9 0.0 0.0 0.0 n/a 0.0 0.4 n/a 0.1 1.0 0.0 0.2 n/a 0.0 0.2 0.3 0.0 n/a 0.0 4 1
Lactose n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Leucine (g) 2.8 0.0 0.0 0.0 n/a 0.0 0.7 n/a 0.1 1.4 0.0 0.4 n/a 0.0 0.3 0.4 0.0 n/a 0.0 6 1
Lysine (g) 2.5 0.1 0.0 0.0 n/a 0.0 0.2 n/a 0.1 1.5 0.0 0.3 n/a 0.0 0.2 0.4 0.0 n/a 0.0 5 1
Magnesium (mg) 139.2 15.0 0.0 0.2 3.0 0.2 92.4 1.4 7.2 339.5 0.9 15.9 n/a 0.0 20.5 21.6 0.2 n/a 0.5 658 110
Maltose n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Manganese (mg) 2.8 0.2 n/a 0.0 0.0 0.0 2.0 0.0 0.1 2.3 0.0 0.0 n/a n/a 0.1 0.3 0.0 n/a 0.0 8 1
Methionine (g) 0.5 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.5 0.0 0.1 n/a 0.0 0.1 0.1 0.0 n/a 0.0 1 0
Monounsaturated Fat (g) 4.9 0.0 7.5 0.0 0.1 0.0 5.2 0.0 0.0 0.0 9.0 1.3 n/a 7.5 0.0 0.0 0.0 n/a 0.0 36 6
Niacin (mg) 0.9 0.2 0.0 0.0 0.0 0.0 0.7 0.0 0.7 15.6 0.0 0.1 n/a 0.0 8.2 2.1 0.0 n/a 0.0 29 5
Pantothenic acid (mg) 0.3 0.2 0.0 0.0 n/a 0.0 0.3 0.0 0.1 4.4 0.0 0.4 n/a 0.0 3.4 0.2 0.0 n/a 0.0 9 2
Phenylalanine (g) 1.8 0.0 0.0 n/a n/a 0.0 0.4 n/a 0.1 1.2 0.0 0.2 n/a 0.0 0.2 0.3 0.0 n/a 0.0 4 1
Phosphorus (mg) 450.1 43.5 0.0 0.1 3.7 0.2 202.4 1.9 23.4 841.3 10.2 113.5 n/a 0.0 195.7 70.2 0.2 n/a 2.1 1,958 326
Phytosterols n/a 22.5 263.3 n/a 0.4 0.1 42.1 n/a n/a 73.8 n/a 0.0 n/a 263.3 n/a n/a 0.1 n/a n/a 666 111
Polyunsaturated Fat (g) 12.5 0.0 14.9 0.0 0.0 0.0 27.6 0.0 0.0 0.6 1.3 0.2 n/a 14.9 0.4 0.0 0.0 n/a 0.0 72 12
Potassium (mg) 561.4 219.0 0.0 0.6 11.4 1.6 258.0 24.7 38.2 6,214.0 10.2 184.2 n/a 0.0 723.5 114.5 1.6 n/a 0.5 8,363 1,394
Proline (g) 2.0 0.0 0.0 n/a n/a 0.0 0.4 n/a 0.1 0.9 0.0 0.4 n/a 0.0 0.2 0.4 0.0 n/a 0.0 5 1
Protein (g) 37.5 1.7 0.0 0.0 0.1 0.0 8.9 0.1 1.9 29.8 0.4 4.0 n/a 0.0 7.0 5.7 0.0 n/a 0.0 97 16
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 285.8 37.8 n/a 0.0 0.0 0.0 0.0 n/a 0.0 324 54
Riboflavin (mg) 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.5 0.0 0.2 n/a 0.0 0.9 0.1 0.0 n/a 0.0 2 0
Saturated Fat (g) 3.2 0.1 3.5 0.0 0.0 0.0 3.6 0.0 0.0 0.4 21.9 2.8 n/a 3.5 0.1 0.0 0.0 n/a 0.0 39 7
Selenium (mcg) 41.3 0.8 0.0 n/a 0.2 0.0 2.9 0.0 0.1 4.4 0.4 2.4 n/a 0.0 21.2 0.4 0.0 n/a 0.4 75 12
Serine (g) 1.8 0.0 0.0 n/a n/a 0.0 0.5 n/a 0.1 1.1 0.0 0.2 n/a 0.0 0.2 0.3 0.0 n/a 0.0 4 1
Sodium (mg) 32.5 6.0 0.0 0.0 0.3 0.0 1.2 0.2 1,005.5 88.6 304.2 59.8 n/a 0.0 11.4 3,016.4 0.0 n/a 1.4 4,528 755
Starch n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 227.9 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 228 38
Stigmasterol n/a n/a n/a n/a n/a n/a 0.6 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 1 0
Sucrose n/a 1.5 n/a n/a n/a 0.0 1.4 0.1 n/a 2.5 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 6 1
Sugar n/a 6.4 0.0 n/a n/a 0.0 1.5 0.6 0.3 11.5 0.0 n/a n/a 0.0 4.5 0.9 0.0 n/a 0.0 26 4
Theobromine n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.4 0.1 0.0 0.0 0.0 0.0 0.2 0.0 0.0 1.2 0.0 0.0 n/a 0.0 0.2 0.0 0.0 n/a 0.0 2 0
Threonine (g) 1.5 0.0 0.0 0.0 n/a 0.0 0.3 n/a 0.1 1.0 0.0 0.2 n/a 0.0 0.2 0.2 0.0 n/a 0.0 4 1
Tocopherol, alpha n/a 0.0 3.9 n/a n/a 0.0 0.4 0.0 0.0 0.1 1.0 n/a n/a 3.9 0.0 0.0 0.0 n/a 0.0 9 2
Tocopherol, beta n/a 0.0 n/a n/a n/a 0.0 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0 0
Tocopherol, delta n/a 0.0 n/a n/a n/a 0.0 1.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 1 0
Tocopherol, gamma n/a 0.0 n/a n/a n/a 0.0 12.2 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 12 2
Total Fat (g) 22.2 0.2 27.2 0.0 0.2 0.0 38.1 0.1 0.0 1.3 34.6 4.5 n/a 27.2 0.8 0.1 0.0 n/a 0.0 156 26
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 1.3 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 1 0
TransFatty acids n/a n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a n/a 1.4 n/a n/a 0.1 n/a n/a 0.0 n/a n/a 2 0
Tryptophan (g) 0.6 0.0 0.0 0.0 n/a 0.0 0.1 n/a 0.0 0.3 0.0 0.1 n/a 0.0 0.1 0.1 0.0 n/a 0.0 1 0
Tyrosine (g) 1.3 0.0 0.0 n/a n/a 0.0 0.2 n/a 0.1 0.7 0.0 0.2 n/a 0.0 0.1 0.2 0.0 n/a 0.0 3 0
Valine (g) 1.9 0.0 0.0 0.0 n/a 0.0 0.4 n/a 0.1 1.5 0.0 0.3 n/a 0.0 0.5 0.3 0.0 n/a 0.0 5 1
Vitamin A, IU (IU) 394.4 3.0 0.0 4.8 0.0 0.6 11.7 1.4 0.0 29.5 1,064.6 168.4 n/a 0.0 0.0 0.0 0.6 n/a 0.0 1,679 280
Vitamin A, RAE (mcg) 18.6 0.0 0.0 0.2 0.0 0.0 0.6 0.0 0.0 0.0 291.4 40.3 n/a 0.0 0.0 0.0 0.0 n/a 0.0 351 59
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.4 n/a 0.0 0.1 0.0 0.0 n/a 0.0 1 0
Vitamin B-6 (mg) 0.2 0.2 0.0 0.0 n/a 0.0 0.3 0.0 0.0 4.4 0.0 0.1 n/a 0.0 0.2 0.1 0.0 n/a 0.0 6 1
Vitamin C (mg) 0.5 11.1 0.0 0.2 0.2 0.0 0.8 9.3 0.0 290.8 0.0 1.8 n/a 0.0 4.8 0.0 0.0 n/a 0.0 319 53
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 25.6 n/a n/a 0.0 15.9 0.0 0.0 n/a 0.0 41 7
Water (g) 392.3 133.7 0.0 0.1 0.1 0.0 2.4 22.2 11.9 1,171.1 6.8 107.0 n/a 0.0 210.3 35.6 0.0 n/a 1.3 2,095 349
Zinc (mg) 3.7 0.3 0.0 0.0 0.0 0.0 1.8 0.0 0.1 4.3 0.0 0.5 n/a 0.0 1.2 0.2 0.0 n/a 0.0 12 2

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