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.
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1 medium (1,135g) butternut squash |
2 (260g) sweet potatoes |
30 g (30g) butter |
30 g (37g) plain flour |
1/2 teaspoon (1g) dry English-style mustard |
1 pinch (0g) cayenne pepper |
425 ml (415g) milk |
1 tablespoon (4g) parsley |
140 g (140g) gruyere cheese |
1 to taste (0g) sea salt |
1 to taste (0g) fresh ground black pepper |
55 g (55g) breadcrumbs |
2 tablespoons (10g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 0.0 | 1.3 | n/a | n/a | 0.3 | 0.1 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.6 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.5 | 0.0 | 1.4 | n/a | n/a | 0.3 | 0.2 | 3 | 1 |
| Ash (g) | 9.1 | 2.6 | 0.6 | 0.2 | 0.0 | 0.0 | 3.0 | 0.1 | 6.0 | n/a | n/a | 1.6 | 0.8 | 24 | 6 |
| Aspartic acid (g) | 1.2 | 1.0 | 0.0 | 0.2 | 0.0 | n/a | 1.0 | 0.0 | 2.3 | n/a | n/a | 0.4 | 0.3 | 6 | 2 |
| Beta-sitosterol | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 544.8 | 78.0 | 7.2 | 5.6 | 2.7 | 0.2 | 493.6 | 5.2 | 1,417.9 | n/a | n/a | 100.6 | 110.9 | 2,767 | 692 |
| Calories | 510.8 | 223.6 | 213.8 | 136.5 | 5.1 | 0.4 | 265.5 | 1.4 | 579.2 | n/a | n/a | 217.2 | 43.1 | 2,197 | 549 |
| Calories (kj) | 2,133.8 | 933.4 | 894.3 | 571.1 | 21.3 | 1.5 | 1,111.7 | 5.7 | 2,423.5 | n/a | n/a | 909.1 | 180.5 | 9,186 | 2,296 |
| Campesterol | 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 |
| Carbohydrates (g) | 132.7 | 52.3 | 0.0 | 28.6 | 0.3 | 0.1 | 19.3 | 0.2 | 0.5 | n/a | n/a | 39.6 | 0.4 | 274 | 68 |
| Cholesterol (mg) | 0.0 | 0.0 | 64.1 | 0.0 | 0.0 | 0.0 | 58.1 | 0.0 | 154.3 | n/a | n/a | 0.0 | 8.8 | 285 | 71 |
| Copper (mg) | 0.8 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 2 | 0 |
| Cystine (g) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.4 | n/a | n/a | 0.2 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 22.7 | 7.8 | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.5 | 0.0 | 34 | 9 |
| Folate (mcg) | 306.5 | 28.6 | 0.9 | 68.6 | 1.6 | 0.1 | 20.7 | 5.8 | 14.0 | n/a | n/a | 58.8 | 1.0 | 507 | 127 |
| Folate, DFE (mcg) | 306.5 | 28.6 | 0.9 | 109.1 | 1.6 | 0.1 | 20.7 | 5.8 | 14.0 | n/a | n/a | 90.2 | 1.0 | 579 | 145 |
| Folate, food (mcg) | 306.5 | 28.6 | 0.9 | 10.9 | 1.6 | 0.1 | 20.7 | 5.8 | 14.0 | n/a | n/a | 13.7 | 1.0 | 404 | 101 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 57.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 45.1 | 0.0 | 103 | 26 |
| Fructose (g) | 11.2 | 1.8 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 0.0 | 14 | 4 |
| Galactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 11.2 | 2.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1.0 | 0.0 | 15 | 4 |
| Glutamic acid (g) | 2.0 | 0.4 | 0.1 | 1.3 | 0.1 | n/a | 2.8 | 0.0 | 8.4 | n/a | n/a | 2.3 | 0.9 | 18 | 5 |
| Glycine (g) | 0.4 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | 0.0 | 0.7 | n/a | n/a | 0.3 | 0.1 | 2 | 1 |
| Histidine (g) | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.4 | 0.0 | 1.6 | n/a | n/a | 0.2 | 0.1 | 3 | 1 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 7.9 | 1.6 | 0.0 | 1.7 | 0.1 | 0.0 | 0.2 | 0.2 | 0.2 | n/a | n/a | 2.7 | 0.1 | 15 | 4 |
| Isoleucine (g) | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.8 | 0.0 | 2.3 | n/a | n/a | 0.3 | 0.2 | 4 | 1 |
| Lactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.6 | 0.2 | 0.0 | 0.3 | 0.0 | n/a | 1.3 | 0.0 | 4.4 | n/a | n/a | 0.5 | 0.4 | 8 | 2 |
| Lysine (g) | 0.4 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 1.1 | 0.0 | 3.8 | n/a | n/a | 0.2 | 0.3 | 6 | 2 |
| Magnesium (mg) | 385.9 | 65.0 | 0.6 | 8.2 | 3.7 | 0.2 | 53.9 | 1.9 | 50.5 | n/a | n/a | 23.6 | 3.8 | 597 | 149 |
| Maltose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | 0.0 | 1 | 0 |
| Manganese (mg) | 2.3 | 0.7 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.0 | 4 | 1 |
| Methionine (g) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | 0.0 | 1.2 | n/a | n/a | 0.1 | 0.1 | 2 | 1 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 6.3 | 0.0 | 0.2 | 0.0 | 4.4 | 0.0 | 14.1 | n/a | n/a | 0.6 | 0.8 | 26 | 7 |
| Niacin (mg) | 13.6 | 1.4 | 0.0 | 2.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | n/a | n/a | 3.6 | 0.0 | 22 | 5 |
| Pantothenic acid (mg) | 4.5 | 2.1 | 0.0 | 0.2 | 0.0 | n/a | 1.3 | 0.0 | 0.8 | n/a | n/a | 0.3 | 0.0 | 9 | 2 |
| Phenylalanine (g) | 0.4 | 0.2 | 0.0 | 0.2 | 0.0 | n/a | 0.7 | 0.0 | 2.4 | n/a | n/a | 0.4 | 0.2 | 5 | 1 |
| Phosphorus (mg) | 374.6 | 122.2 | 7.2 | 40.5 | 8.3 | 0.3 | 385.8 | 2.2 | 848.5 | n/a | n/a | 90.7 | 72.9 | 1,953 | 488 |
| Phytosterols | n/a | 31.2 | n/a | n/a | 1.2 | 0.1 | 0.0 | 0.2 | n/a | n/a | n/a | 4.4 | n/a | 37 | 9 |
| Polyunsaturated Fat (g) | 0.5 | 0.0 | 0.9 | 0.2 | 0.1 | 0.0 | 0.6 | 0.0 | 2.4 | n/a | n/a | 1.1 | 0.1 | 6 | 1 |
| Potassium (mg) | 3,995.2 | 876.2 | 7.2 | 40.1 | 7.4 | 2.3 | 626.3 | 21.1 | 113.6 | n/a | n/a | 107.8 | 12.5 | 5,810 | 1,452 |
| Proline (g) | 0.4 | 0.1 | 0.0 | 0.4 | 0.0 | n/a | 1.3 | 0.0 | 5.4 | n/a | n/a | 0.8 | 0.5 | 9 | 2 |
| Protein (g) | 11.4 | 4.1 | 0.3 | 3.9 | 0.3 | 0.0 | 13.6 | 0.1 | 41.8 | n/a | n/a | 7.3 | 3.8 | 87 | 22 |
| Retinol (mcg) | 0.0 | 0.0 | 200.1 | 0.0 | 0.0 | 0.0 | 128.6 | 0.0 | 375.9 | n/a | n/a | 0.0 | 22.3 | 727 | 182 |
| Riboflavin (mg) | 0.2 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.7 | 0.0 | 0.4 | n/a | n/a | 0.2 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.2 | 0.0 | 15.3 | 0.1 | 0.0 | 0.0 | 9.4 | 0.0 | 26.5 | n/a | n/a | 0.7 | 1.7 | 54 | 14 |
| Selenium (mcg) | 5.7 | 1.6 | 0.3 | 12.7 | 2.1 | 0.0 | 8.3 | 0.0 | 20.3 | n/a | n/a | 13.9 | 1.8 | 67 | 17 |
| Serine (g) | 0.4 | 0.2 | 0.0 | 0.2 | 0.0 | n/a | 0.7 | 0.0 | 2.4 | n/a | n/a | 0.4 | 0.2 | 5 | 1 |
| Sodium (mg) | 45.4 | 143.0 | 212.9 | 0.7 | 0.1 | 0.0 | 203.3 | 2.1 | 471.2 | n/a | n/a | 402.6 | 152.9 | 1,634 | 409 |
| Starch | n/a | 32.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 32.8 | n/a | 66 | 16 |
| Stigmasterol | 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 |
| Sucrose (g) | 2.5 | 6.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 9 | 2 |
| Sugar (g) | 25.0 | 10.9 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | 3.4 | 0.1 | 40 | 10 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.1 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.5 | 0.0 | 2 | 1 |
| Threonine (g) | 0.3 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.6 | 0.0 | 1.5 | n/a | n/a | 0.2 | 0.1 | 3 | 1 |
| Tocopherol, alpha (mg) | 16.3 | 0.7 | 0.7 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | 0.0 | 0.0 | 18 | 5 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.4 | n/a | 1 | 0 |
| Total Fat (g) | 1.1 | 0.1 | 24.2 | 0.4 | 0.4 | 0.0 | 15.2 | 0.0 | 45.4 | n/a | n/a | 2.9 | 2.9 | 93 | 23 |
| Trans-monoenoic Fat | n/a | n/a | 0.9 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | 1.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.6 | n/a | n/a | 0.1 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.7 | 0.0 | 2.5 | n/a | n/a | 0.2 | 0.2 | 4 | 1 |
| Valine (g) | 0.5 | 0.2 | 0.0 | 0.2 | 0.0 | n/a | 0.9 | 0.0 | 3.1 | n/a | n/a | 0.3 | 0.3 | 6 | 1 |
| Vitamin A, IU (IU) | 120,650.5 | 36,886.2 | 745.2 | 0.0 | 0.3 | 46.8 | 572.4 | 320.1 | 1,329.5 | n/a | n/a | 0.0 | 86.5 | 160,638 | 40,159 |
| Vitamin A, RAE (mcg) | 6,038.2 | 1,843.4 | 204.0 | 0.0 | 0.0 | 2.3 | 136.9 | 16.0 | 380.1 | n/a | n/a | 0.0 | 22.9 | 8,644 | 2,161 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 2.2 | n/a | n/a | 0.2 | 0.2 | 4 | 1 |
| Vitamin B-6 (mg) | 1.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.0 | 3 | 1 |
| Vitamin C (mg) | 238.4 | 6.2 | 0.0 | 0.0 | 0.1 | 0.1 | 6.2 | 5.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 256 | 64 |
| Vitamin D (IU) | 0.0 | 0.0 | 17.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 33.7 | n/a | n/a | 0.0 | 2.1 | 54 | 13 |
| Water (g) | 980.8 | 200.9 | 4.7 | 4.5 | 0.1 | 0.0 | 363.7 | 3.3 | 46.5 | n/a | n/a | 3.6 | 2.1 | 1,610 | 403 |
| Zinc (mg) | 1.7 | 0.8 | 0.0 | 0.3 | 0.1 | 0.0 | 1.6 | 0.0 | 5.5 | n/a | n/a | 0.8 | 0.4 | 11 | 3 |
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.