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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12 ounces (337g) salmon fillets |
1 teaspoon (5g) olive oil |
1 cup (123g) raspberries |
4 tablespoons (72g) soy sauce |
1 teaspoon (2g) white pepper |
2 teaspoons (9g) olive oil |
3/4 cup (75g) green onions |
2 (6g) garlic cloves |
1/4 cup (72g) soy sauce |
1 tablespoon (17g) Thai sweet chili sauce |
1 teaspoon (5g) lime juice |
1/2 lb (227g) fresh green beans |
1/2 large (91g) fresh tomatoes |
1/2 cup (80g) sweet onions |
1/2 cup (62g) water chestnuts |
1 teaspoon (5g) olive oil |
1/2 cup (0g) whole wheat couscous |
1 (3g) garlic cloves |
1/4 teaspoon (2g) salt |
3/4 cup (178g) water |
Total | 1 serving | |
| Alanine (g) | 4.4 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 5 | 3 |
| Alcohol (g) | 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 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 4.3 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 5 | 3 |
| Ash (g) | 5.1 | 0.0 | 0.6 | 12.8 | 0.0 | 0.0 | 0.6 | 0.1 | 12.8 | 1.6 | 0.0 | 1.5 | 0.5 | 0.3 | 0.7 | 0.0 | n/a | 0.0 | 1.5 | 0.2 | 38 | 19 |
| Aspartic acid (g) | 8.7 | 0.0 | n/a | 0.6 | n/a | 0.0 | 0.1 | 0.0 | 0.6 | n/a | 0.0 | 0.6 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 11 | 5 |
| Caffeine (mg) | 0.0 | 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 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 23.6 | 0.0 | 30.8 | 14.4 | 6.4 | 0.1 | 54.0 | 10.9 | 14.4 | 3.4 | 0.7 | 83.9 | 9.1 | 18.4 | 6.8 | 0.0 | n/a | 5.4 | 0.4 | 5.3 | 288 | 144 |
| Calories | 427.5 | 39.8 | 64.0 | 43.2 | 7.1 | 79.6 | 24.0 | 8.9 | 43.2 | 17.7 | 1.3 | 70.3 | 16.4 | 32.0 | 60.1 | 39.8 | n/a | 4.5 | 0.0 | 0.0 | 979 | 490 |
| Calories (kj) | 1,790.7 | 166.5 | 270.6 | 180.7 | 29.7 | 332.9 | 101.3 | 37.4 | 180.7 | 74.2 | 5.2 | 297.1 | 67.3 | 132.8 | 251.7 | 166.5 | n/a | 18.7 | 0.0 | 0.0 | 4,104 | 2,052 |
| Carbohydrates (g) | 0.0 | 0.0 | 14.7 | 4.0 | 1.6 | 0.0 | 5.5 | 2.0 | 4.0 | 3.4 | 0.4 | 15.8 | 3.5 | 7.5 | 14.8 | 0.0 | n/a | 1.0 | 0.0 | 0.0 | 78 | 39 |
| Cholesterol (mg) | 154.8 | 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 | n/a | 0.0 | 0.0 | 0.0 | 155 | 77 |
| Copper (mg) | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Cystine (g) | 0.5 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 8.0 | 0.6 | 0.6 | 0.0 | 2.0 | 0.1 | 0.6 | 1.0 | 0.0 | 6.1 | 1.1 | 1.4 | 1.9 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 23 | 12 |
| Folate (mcg) | 13.5 | 0.0 | 25.8 | 13.0 | 0.2 | 0.0 | 48.0 | 0.2 | 13.0 | 1.5 | 0.5 | 74.8 | 13.7 | 15.2 | 9.9 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 229 | 115 |
| Folate, DFE (mcg) | 13.5 | 0.0 | 25.8 | 13.0 | 0.2 | 0.0 | 48.0 | 0.2 | 13.0 | 1.5 | 0.5 | 74.8 | 13.7 | 15.2 | 9.9 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 229 | 115 |
| Folate, food (mcg) | 13.5 | 0.0 | 25.8 | 13.0 | 0.2 | 0.0 | 48.0 | 0.2 | 13.0 | 1.5 | 0.5 | 74.8 | 13.7 | 15.2 | 9.9 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 229 | 115 |
| 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 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 2.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 3.2 | 1.2 | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 4 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 3.4 | 1.1 | 1.6 | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 4 |
| Glutamic acid (g) | 9.8 | 0.0 | n/a | 1.7 | n/a | 0.0 | 0.3 | 0.0 | 1.7 | n/a | 0.0 | 0.4 | 0.4 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 15 | 7 |
| Glycine (g) | 4.3 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 5 | 3 |
| Histidine (g) | 1.8 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 1 |
| Iron (mg) | 1.3 | 0.0 | 0.8 | 1.7 | 0.3 | 0.1 | 1.1 | 0.1 | 1.7 | 0.1 | 0.0 | 2.3 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 10 | 5 |
| Isoleucine (g) | 3.2 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 4 | 2 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 5.3 | 0.0 | n/a | 0.5 | n/a | 0.0 | 0.1 | 0.0 | 0.5 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 7 | 3 |
| Lysine (g) | 5.9 | 0.0 | n/a | 0.5 | n/a | 0.0 | 0.1 | 0.0 | 0.5 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 7 | 4 |
| Magnesium (mg) | 90.9 | 0.0 | 27.1 | 28.8 | 2.2 | 0.0 | 15.0 | 1.5 | 28.8 | 2.0 | 0.4 | 56.7 | 10.0 | 8.0 | 13.6 | 0.0 | n/a | 0.8 | 0.0 | 1.8 | 288 | 144 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.8 | 0.4 | 0.1 | 0.0 | 0.1 | 0.1 | 0.4 | n/a | 0.0 | 0.5 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 3 | 1 |
| Methionine (g) | 1.9 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 1 |
| Monounsaturated Fat (g) | 4.5 | 3.3 | 0.1 | 0.0 | 0.0 | 6.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.3 | n/a | 0.0 | 0.0 | 0.0 | 18 | 9 |
| Niacin (mg) | 26.9 | 0.0 | 0.7 | 2.8 | 0.0 | 0.0 | 0.4 | 0.0 | 2.8 | 0.3 | 0.0 | 1.7 | 0.5 | 0.1 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 37 | 18 |
| Pantothenic acid (mg) | 3.5 | 0.0 | 0.4 | 0.3 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | 0.5 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 6 | 3 |
| Phenylalanine (g) | 2.8 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 4 | 2 |
| Phosphorus (mg) | 878.5 | 0.0 | 35.7 | 93.6 | 4.2 | 0.0 | 27.8 | 9.2 | 93.6 | 8.9 | 0.7 | 86.2 | 21.8 | 23.2 | 39.1 | 0.0 | n/a | 4.6 | 0.0 | 0.0 | 1,327 | 664 |
| Phytosterols | n/a | 9.9 | n/a | n/a | 1.3 | 19.9 | n/a | n/a | n/a | n/a | n/a | n/a | 6.4 | 12.0 | n/a | 9.9 | n/a | n/a | 0.0 | n/a | 59 | 30 |
| Polyunsaturated Fat (g) | 2.7 | 0.5 | 0.5 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 6 | 3 |
| Potassium (mg) | 1,232.0 | 0.0 | 185.7 | 152.6 | 1.8 | 0.1 | 207.0 | 24.1 | 152.6 | 63.1 | 5.9 | 478.5 | 215.7 | 116.8 | 362.1 | 0.0 | n/a | 12.0 | 0.1 | 1.8 | 3,212 | 1,606 |
| Proline (g) | 2.9 | 0.0 | n/a | 0.6 | n/a | 0.0 | 0.1 | 0.0 | 0.6 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 4 | 2 |
| Protein (g) | 69.0 | 0.0 | 1.5 | 7.6 | 0.2 | 0.0 | 1.4 | 0.4 | 7.6 | 0.4 | 0.0 | 4.2 | 0.8 | 0.9 | 0.9 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 95 | 47 |
| Retinol (mcg) | 117.8 | 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 | n/a | 0.0 | 0.0 | 0.0 | 118 | 59 |
| Riboflavin (mg) | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Saturated Fat (g) | 2.7 | 0.6 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 5 | 3 |
| Selenium (mcg) | 105.7 | 0.0 | 0.2 | 0.6 | 0.1 | 0.0 | 0.5 | 0.9 | 0.6 | 0.2 | 0.0 | 1.4 | 0.0 | 0.4 | 0.4 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 111 | 56 |
| Serine (g) | 3.0 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 4 | 2 |
| Sodium (mg) | 252.5 | 0.1 | 1.2 | 4,021.9 | 0.1 | 0.2 | 12.0 | 1.0 | 4,021.9 | 228.3 | 0.1 | 13.6 | 4.6 | 3.2 | 8.7 | 0.1 | n/a | 0.5 | 581.4 | 5.3 | 9,157 | 4,578 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 2.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Sucrose | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.8 | 0.0 | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Sugar (g) | 0.0 | 0.0 | 5.4 | 1.2 | n/a | 0.0 | 1.7 | 0.1 | 1.2 | 1.8 | 0.1 | 7.4 | 2.4 | 3.4 | 3.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 28 | 14 |
| Theobromine (mg) | 0.0 | 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 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 3.6 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 4 | 2 |
| Tocopherol, alpha (mg) | 1.3 | 0.6 | 1.1 | 0.0 | n/a | 1.3 | 0.4 | 0.0 | 0.0 | 0.3 | 0.0 | 0.9 | 0.5 | 0.0 | 0.7 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 8 | 4 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 1.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 1 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | 1.7 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
| Total Fat (g) | 14.8 | 4.5 | 0.8 | 0.1 | 0.1 | 9.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.5 | 0.2 | 0.1 | 0.1 | 4.5 | n/a | 0.0 | 0.0 | 0.0 | 35 | 17 |
| Trans-monoenoic Fat (g) | 0.1 | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.1 | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.7 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 1 |
| Tyrosine (g) | 2.5 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 2 |
| Valine (g) | 3.7 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 5 | 2 |
| Vitamin A, IU (IU) | 393.8 | 0.0 | 40.6 | 0.0 | 0.0 | 0.0 | 747.8 | 0.5 | 0.0 | 116.0 | 2.5 | 1,564.9 | 758.0 | 1.6 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 3,626 | 1,813 |
| Vitamin A, RAE (mcg) | 117.8 | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | 37.5 | 0.0 | 0.0 | 5.8 | 0.1 | 79.4 | 38.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 281 | 141 |
| Vitamin B-12 (mcg) | 14.0 | 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 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 14 | 7 |
| Vitamin B-6 (mg) | 2.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 2 |
| Vitamin C (mg) | 0.0 | 0.0 | 32.2 | 0.0 | 0.5 | 0.0 | 14.1 | 1.9 | 0.0 | 2.7 | 1.5 | 27.7 | 12.5 | 5.9 | 2.5 | 0.0 | n/a | 0.9 | 0.0 | 0.0 | 102 | 51 |
| Vitamin D (IU) | 1,464.2 | 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 | n/a | 0.0 | 0.0 | 0.0 | 1,464 | 732 |
| Water (g) | 254.2 | 0.0 | 105.5 | 47.5 | 0.3 | 0.0 | 67.4 | 3.5 | 47.5 | 11.6 | 4.6 | 204.8 | 86.0 | 71.3 | 45.5 | 0.0 | n/a | 1.8 | 0.0 | 177.6 | 1,129 | 565 |
| Zinc (mg) | 1.3 | 0.0 | 0.5 | 0.3 | 0.0 | 0.0 | 0.3 | 0.1 | 0.3 | 0.0 | 0.0 | 0.5 | 0.2 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 2 |
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