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.
|
14 ounces (397g) extra firm tofu |
2 teaspoons (5g) dried chipotle powder |
2 tablespoons (0g) mushroom soy sauce |
1/2 cup (120g) red wine vinegar |
6 medium (18g) garlic cloves |
1 teaspoon (2g) fresh oregano |
1 teaspoon (2g) ground cumin |
1/2 teaspoon (1g) whole coriander seeds |
1 (45g) poblano chiles |
2 cups (72g) chard leaves |
1 cup (16g) fresh cilantro |
1 cup (60g) fresh parsley |
1 cup (108g) dried breadcrumbs |
1 teaspoon (6g) salt |
2 large (100g) eggs |
6 tablespoons (81g) olive oil |
Total | 1 serving | |
| Alanine (g) | 1.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.5 | 0.0 | 0.7 | 0.0 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 2.8 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.6 | 0.0 | 0.8 | 0.0 | 5 | 0 |
| Ash (g) | 4.0 | 0.6 | n/a | 0.2 | 0.3 | 0.1 | 0.2 | 0.1 | 0.3 | 1.2 | 0.2 | 1.3 | 3.1 | 6.0 | 1.1 | 0.0 | 19 | 2 |
| Aspartic acid (g) | 4.2 | 0.1 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 0.8 | 0.0 | 1.3 | 0.0 | 7 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 797.8 | 17.8 | n/a | 7.2 | 32.6 | 28.7 | 19.6 | 6.4 | 8.1 | 36.7 | 10.7 | 82.8 | 197.6 | 1.4 | 56.0 | 0.8 | 1,304 | 130 |
| Calories | 277.8 | 15.2 | n/a | 22.7 | 26.8 | 4.8 | 7.9 | 2.7 | 18.0 | 13.7 | 3.7 | 21.6 | 426.6 | 0.0 | 143.0 | 716.0 | 1,701 | 170 |
| Calories (kj) | 1,167.0 | 63.7 | n/a | 94.4 | 112.1 | 19.9 | 32.9 | 11.2 | 75.2 | 56.9 | 15.2 | 90.6 | 1,785.2 | 0.0 | 599.0 | 2,996.2 | 7,119 | 712 |
| Campesterol | 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 | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 6.7 | 2.7 | n/a | 0.3 | 6.0 | 1.2 | 0.9 | 0.5 | 4.3 | 2.7 | 0.6 | 3.8 | 77.7 | 0.0 | 0.7 | 0.0 | 108 | 11 |
| Cholesterol (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 0.0 | 372 | 37 |
| Copper (mg) | 0.8 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Cystine (g) | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.3 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 3.6 | 1.9 | n/a | 0.0 | 0.4 | 0.8 | 0.2 | 0.4 | 0.7 | 1.2 | 0.4 | 2.0 | 4.9 | 0.0 | 0.0 | 0.0 | 16 | 2 |
| Folate (mcg) | 75.4 | 1.5 | n/a | n/a | 0.5 | 4.3 | 0.2 | 0.0 | 10.4 | 10.1 | 9.9 | 91.2 | 115.6 | 0.0 | 47.0 | 0.0 | 366 | 37 |
| Folate, DFE (mcg) | 75.4 | 1.5 | n/a | n/a | 0.5 | 4.3 | 0.2 | 0.0 | 10.4 | 10.1 | 9.9 | 91.2 | 177.1 | 0.0 | 47.0 | 0.0 | 428 | 43 |
| Folate, food (mcg) | 75.4 | 1.5 | n/a | n/a | 0.5 | 4.3 | 0.2 | 0.0 | 10.4 | 10.1 | 9.9 | 91.2 | 27.0 | 0.0 | 47.0 | 0.0 | 277 | 28 |
| Folic acid (mcg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 88.6 | 0.0 | 0.0 | 0.0 | 89 | 9 |
| Fructose | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2.7 | n/a | 0.0 | n/a | 3 | 0 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2.0 | n/a | 0.4 | n/a | 2 | 0 |
| Glutamic acid (g) | 6.8 | 0.1 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.1 | 4.5 | 0.0 | 1.7 | 0.0 | 13 | 1 |
| Glycine (g) | 1.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.5 | 0.0 | 0.4 | 0.0 | 3 | 0 |
| Histidine (g) | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.3 | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | 0.0 | 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 |
| Iron (mg) | 6.4 | 0.9 | n/a | 0.5 | 0.3 | 0.7 | 1.4 | 0.1 | 0.5 | 1.3 | 0.3 | 3.7 | 5.2 | 0.0 | 1.8 | 0.5 | 24 | 2 |
| Isoleucine (g) | 1.8 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.6 | 0.0 | 0.7 | 0.0 | 3 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 2.9 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 1.0 | 0.0 | 1.1 | 0.0 | 5 | 1 |
| Lysine (g) | 1.8 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.5 | 0.0 | 0.9 | 0.0 | 4 | 0 |
| Magnesium (mg) | 146.9 | 8.0 | n/a | 4.8 | 4.5 | 4.9 | 7.7 | 3.0 | 11.3 | 58.3 | 4.2 | 30.0 | 46.4 | 0.1 | 12.0 | 0.0 | 342 | 34 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2.1 | n/a | 0.0 | n/a | 2 | 0 |
| Manganese (mg) | 2.5 | 0.1 | n/a | 0.1 | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 0.1 | 0.1 | 1.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Methionine (g) | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.4 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 4.9 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1.1 | 0.0 | 3.7 | 59.1 | 70 | 7 |
| Niacin (mg) | 0.4 | 0.6 | n/a | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.4 | 0.3 | 0.2 | 0.8 | 7.2 | 0.0 | 0.1 | 0.0 | 10 | 1 |
| Pantothenic acid (mg) | 0.4 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.2 | 0.6 | 0.0 | 1.5 | 0.0 | 3 | 0 |
| Phenylalanine (g) | 1.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.7 | 0.0 | 0.7 | 0.0 | 3 | 0 |
| Phosphorus (mg) | 480.3 | 16.2 | n/a | 9.6 | 27.5 | 2.7 | 10.5 | 3.7 | 20.7 | 33.1 | 7.7 | 34.8 | 178.2 | 0.0 | 198.0 | 0.0 | 1,023 | 102 |
| Phytosterols | n/a | 4.5 | n/a | n/a | n/a | 3.7 | 1.4 | 0.4 | n/a | n/a | 0.8 | 3.0 | 8.6 | 0.0 | n/a | 179.0 | 201 | 20 |
| Polyunsaturated Fat (g) | 7.1 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 2.2 | 0.0 | 1.9 | 8.5 | 21 | 2 |
| Potassium (mg) | 587.5 | 105.3 | n/a | 46.6 | 72.2 | 22.7 | 37.5 | 11.4 | 153.0 | 272.9 | 83.4 | 332.4 | 211.7 | 0.5 | 138.0 | 0.8 | 2,076 | 208 |
| Proline (g) | 2.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 1.5 | 0.0 | 0.5 | 0.0 | 5 | 0 |
| Protein (g) | 32.5 | 0.7 | n/a | 0.0 | 1.1 | 0.2 | 0.4 | 0.1 | 0.9 | 1.3 | 0.3 | 1.8 | 14.4 | 0.0 | 12.6 | 0.0 | 66 | 7 |
| Retinol (mcg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 0.0 | 160 | 16 |
| Riboflavin (mg) | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.4 | 0.0 | 0.5 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 3.4 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | 0.0 | 3.1 | 11.2 | 19 | 2 |
| Selenium (mcg) | 39.3 | 1.1 | n/a | n/a | 2.6 | 0.1 | 0.1 | 0.2 | 0.2 | 0.6 | 0.1 | 0.1 | 27.2 | 0.0 | 30.7 | 0.0 | 102 | 10 |
| Serine (g) | 2.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.7 | 0.0 | 1.0 | 0.0 | 4 | 0 |
| Sodium (mg) | 47.6 | 88.6 | n/a | 9.6 | 3.1 | 0.5 | 3.5 | 0.3 | 3.2 | 153.4 | 7.4 | 33.6 | 790.6 | 2,325.5 | 142.0 | 1.6 | 3,610 | 361 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 64.4 | n/a | n/a | n/a | 64 | 6 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Sugar (g) | 2.4 | 0.4 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 2.3 | 0.8 | 0.1 | 0.5 | 6.7 | 0.0 | 0.4 | 0.0 | 14 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 1.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.5 | 0.0 | 0.6 | 0.0 | 3 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 2.1 | n/a | n/a | 0.0 | 0.3 | 0.1 | n/a | 0.3 | 1.4 | 0.4 | 0.5 | 0.1 | 0.0 | 1.1 | 11.6 | 18 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.2 | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.8 | n/a | 0.5 | 0.7 | 3 | 0 |
| Total Fat (g) | 16.6 | 0.8 | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 0.2 | 0.1 | 0.1 | 0.1 | 0.5 | 5.7 | 0.0 | 9.5 | 81.0 | 115 | 12 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Tyrosine (g) | 1.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.0 | 0.5 | 0.0 | 2 | 0 |
| Valine (g) | 1.8 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.6 | 0.0 | 0.9 | 0.0 | 4 | 0 |
| Vitamin A, IU (IU) | 0.0 | 1,601.1 | n/a | 0.0 | 1.6 | 30.6 | 26.7 | 0.0 | 530.6 | 4,403.5 | 1,079.7 | 5,054.4 | 0.0 | 0.0 | 540.0 | 0.0 | 13,268 | 1,327 |
| Vitamin A, RAE (mcg) | 0.0 | 80.1 | n/a | 0.0 | 0.0 | 1.5 | 1.3 | 0.0 | 26.6 | 220.3 | 53.9 | 252.6 | 0.0 | 0.0 | 160.0 | 0.0 | 796 | 80 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.9 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.3 | 0.1 | n/a | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.8 | 0.0 | n/a | 0.6 | 5.6 | 0.0 | 0.2 | 0.2 | 109.1 | 21.6 | 4.3 | 79.8 | 0.0 | 0.0 | 0.0 | 0.0 | 222 | 22 |
| Vitamin D (IU) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 0.0 | 82 | 8 |
| Water (g) | 337.2 | 0.6 | n/a | 112.9 | 10.5 | 0.2 | 0.2 | 0.1 | 39.5 | 66.7 | 14.8 | 52.6 | 7.0 | 0.0 | 76.2 | 0.0 | 718 | 72 |
| Zinc (mg) | 3.3 | 0.2 | n/a | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.1 | 0.6 | 1.6 | 0.0 | 1.3 | 0.0 | 8 | 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.