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 (453g) extra lean ground beef |
2 cups (60g) fresh spinach |
1 medium (110g) onions |
4 large (14g) garlic cloves |
1/2 cup (64g) carrots |
1 large (50g) eggs |
1 slice (28g) whole wheat bread |
1/4 cup (29g) wheat germ |
1 tablespoon (2g) dried basil |
1/2 tablespoon (2g) dried oregano |
1 1/2 teaspoons (9g) kosher salt |
1 teaspoon (2g) fresh ground pepper |
1 to taste (0g) canola oil cooking spray |
1 cup (30g) fresh water |
1/2 cup (0g) vegetable broth |
1 dash (0g) basil |
1 dash (0g) oregano |
1 to taste (0g) salt and pepper |
1 tablespoon (8g) cornstarch |
2 tablespoons (0g) garlic oil |
Total | 1 serving | |
Alanine (g) | 5.9 | 0.1 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 2 |
Alcohol (g) | 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 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Arginine (g) | 6.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.4 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 2 |
Ash (g) | 4.8 | 1.0 | 0.4 | 0.2 | 0.6 | 0.5 | 1.1 | 1.2 | 0.3 | 0.1 | 9.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 19 | 5 |
Aspartic acid (g) | 8.8 | 0.1 | 0.1 | 0.1 | 0.1 | 0.7 | 0.1 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 11 | 3 |
Caffeine (mg) | 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 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 40.8 | 59.4 | 25.3 | 26.1 | 21.1 | 28.0 | 30.0 | 11.2 | 47.0 | 24.0 | 2.2 | 10.2 | n/a | 0.9 | n/a | 0.1 | 0.3 | n/a | 0.2 | n/a | 327 | 82 |
Calories | 621.1 | 13.8 | 44.0 | 21.5 | 26.2 | 71.5 | 69.2 | 103.5 | 4.9 | 4.0 | 0.0 | 5.8 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 30.5 | n/a | 1,016 | 254 |
Calories (kj) | 2,588.5 | 58.2 | 182.6 | 89.7 | 110.7 | 299.5 | 289.5 | 433.0 | 20.5 | 16.6 | 0.0 | 24.2 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 127.5 | n/a | 4,241 | 1,060 |
Carbohydrates (g) | 0.0 | 2.2 | 10.3 | 4.8 | 6.1 | 0.4 | 11.6 | 14.9 | 1.0 | 1.0 | 0.0 | 1.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 7.3 | n/a | 61 | 15 |
Cholesterol (mg) | 281.1 | 0.0 | 0.0 | 0.0 | 0.0 | 186.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 467 | 117 |
Copper (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Cystine (g) | 1.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 0.0 | 1.3 | 1.9 | 0.3 | 1.8 | 0.0 | 1.9 | 3.8 | 0.8 | 0.6 | 0.0 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 13 | 3 |
Folate (mcg) | 22.7 | 116.4 | 20.9 | 0.4 | 12.2 | 23.5 | 14.0 | 80.8 | 6.5 | 3.6 | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 301 | 75 |
Folate, DFE (mcg) | 22.7 | 116.4 | 20.9 | 0.4 | 12.2 | 23.5 | 14.0 | 80.8 | 6.5 | 3.6 | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 301 | 75 |
Folate, food (mcg) | 22.7 | 116.4 | 20.9 | 0.4 | 12.2 | 23.5 | 14.0 | 80.8 | 6.5 | 3.6 | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 301 | 75 |
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 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Fructose | n/a | 0.1 | 1.4 | n/a | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Galactose | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.1 | 2.2 | n/a | 0.4 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
Glutamic acid (g) | 14.7 | 0.2 | 0.3 | 0.1 | 0.2 | 0.8 | 0.5 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 18 | 5 |
Glycine (g) | 5.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 2 |
Histidine (g) | 3.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
Hydroxyproline (g) | 1.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
Iron (mg) | 10.8 | 1.6 | 0.2 | 0.2 | 0.2 | 0.9 | 0.7 | 1.8 | 1.9 | 0.6 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 19 | 5 |
Isoleucine (g) | 4.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
Lactose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 7.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.5 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 9 | 2 |
Lysine (g) | 8.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 9 | 2 |
Magnesium (mg) | 99.7 | 47.4 | 11.0 | 3.6 | 7.7 | 6.0 | 23.0 | 68.7 | 14.9 | 4.1 | 0.1 | 3.9 | n/a | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 291 | 73 |
Maltose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.5 | 0.1 | 0.2 | 0.1 | 0.0 | 0.6 | 3.8 | 0.2 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 6 | 2 |
Methionine (g) | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 13 | 3 |
Niacin (mg) | 24.9 | 0.4 | 0.1 | 0.1 | 0.6 | 0.0 | 1.3 | 2.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 30 | 7 |
Pantothenic acid (mg) | 2.9 | 0.0 | 0.1 | 0.1 | 0.2 | 0.8 | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
Phenylalanine (g) | 3.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
Phosphorus (mg) | 897.6 | 29.4 | 31.9 | 22.0 | 22.4 | 99.0 | 56.6 | 242.1 | 5.8 | 2.2 | 0.0 | 3.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.0 | n/a | 1,414 | 353 |
Phytosterols | n/a | 5.4 | 16.5 | n/a | n/a | n/a | n/a | n/a | 2.2 | 3.0 | 0.0 | 2.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 29 | 7 |
Polyunsaturated Fat (g) | 1.2 | 0.1 | 0.0 | 0.0 | 0.1 | 1.0 | 0.2 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
Potassium (mg) | 1,568.5 | 334.8 | 160.6 | 57.7 | 204.8 | 69.0 | 69.4 | 256.5 | 55.2 | 18.9 | 0.7 | 30.6 | n/a | 0.3 | n/a | 0.1 | 0.2 | n/a | 0.2 | n/a | 2,828 | 707 |
Proline (g) | 4.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 6 | 1 |
Protein (g) | 97.1 | 1.7 | 1.2 | 0.9 | 0.6 | 6.3 | 3.6 | 6.7 | 0.5 | 0.1 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 119 | 30 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 80.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 80 | 20 |
Riboflavin (mg) | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Saturated Fat (g) | 10.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 13 | 3 |
Selenium (mcg) | 78.9 | 0.6 | 0.6 | 2.0 | 0.1 | 15.4 | 11.3 | 22.8 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 132 | 33 |
Serine (g) | 3.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
Sodium (mg) | 299.2 | 47.4 | 4.4 | 2.4 | 44.2 | 71.0 | 132.2 | 3.5 | 1.6 | 0.4 | 3,488.2 | 0.5 | n/a | 0.9 | n/a | 0.0 | 0.0 | n/a | 0.7 | n/a | 4,096 | 1,024 |
Starch | n/a | n/a | 0.0 | n/a | 0.9 | 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 | 1 | 0 |
Sucrose | n/a | 0.0 | 1.1 | n/a | 2.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
Sugar (g) | 0.0 | 0.3 | 4.7 | 0.1 | 3.0 | 0.2 | 1.6 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 10 | 2 |
Theobromine (mg) | 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 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Threonine (g) | 3.8 | 0.1 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
Tocopherol, alpha (mg) | 1.3 | 1.2 | 0.0 | 0.0 | 0.4 | 0.5 | 0.2 | n/a | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.4 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Total Fat (g) | 22.7 | 0.2 | 0.1 | 0.1 | 0.2 | 4.8 | 0.9 | 2.8 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 32 | 8 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
TransFatty acids (g) | 1.5 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
Tryptophan (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 3.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
Valine (g) | 4.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 6 | 1 |
Vitamin A, IU (IU) | 0.0 | 5,626.2 | 2.2 | 1.3 | 10,691.8 | 270.0 | 0.8 | 0.0 | 15.6 | 25.5 | 0.0 | 12.6 | n/a | 0.0 | n/a | 2.4 | 0.3 | n/a | 0.0 | n/a | 16,649 | 4,162 |
Vitamin A, RAE (mcg) | 0.0 | 281.4 | 0.0 | 0.0 | 534.4 | 80.0 | 0.0 | 0.0 | 0.8 | 1.3 | 0.0 | 0.6 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 899 | 225 |
Vitamin B-12 (mcg) | 10.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 11 | 3 |
Vitamin B-6 (mg) | 1.8 | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
Vitamin C (mg) | 0.0 | 16.9 | 8.1 | 4.5 | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 33 | 8 |
Vitamin D (IU) | 13.6 | 0.0 | 0.0 | 0.0 | 0.0 | 41.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 55 | 14 |
Water (g) | 332.2 | 54.8 | 98.0 | 8.4 | 56.5 | 38.1 | 10.8 | 3.2 | 0.2 | 0.1 | 0.0 | 0.3 | n/a | 30.0 | n/a | 0.0 | 0.0 | n/a | 0.7 | n/a | 633 | 158 |
Zinc (mg) | 23.1 | 0.3 | 0.2 | 0.2 | 0.2 | 0.6 | 0.5 | 3.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 29 | 7 |
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