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 1/2 lbs (682g) fresh spinach |
1 lb (454g) sole fillets |
1/2 teaspoon (0g) Old Bay Seasoning |
1 teaspoon (5g) olive oil |
3 (45g) green onions |
1 (3g) garlic cloves |
2 cups (140g) mushrooms |
1/2 teaspoon (3g) salt |
1/2 cup (122g) chicken broth |
2 tablespoons (16g) flour |
1/2 cup (120g) light cream |
2 tablespoons (10g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 1.0 | 3.5 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 5 | 1 |
| Alcohol (g) | 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 |
| Arginine (g) | 1.1 | 4.1 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 6 | 1 |
| Ash (g) | 11.7 | 5.5 | n/a | 0.0 | 0.4 | 0.0 | 1.2 | 3.0 | 1.2 | 0.1 | 0.7 | 0.8 | 25 | 6 |
| Aspartic acid (g) | 1.6 | 6.3 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 0.2 | 0.3 | 9 | 2 |
| Beta-sitosterol | 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 |
| Caffeine (mg) | 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 |
| Calcium (mg) | 674.8 | 95.4 | n/a | 0.0 | 32.4 | 5.4 | 4.2 | 0.7 | 4.9 | 2.3 | 115.2 | 110.9 | 1,046 | 262 |
| Calories | 156.8 | 318.1 | n/a | 39.8 | 14.4 | 4.5 | 30.8 | 0.0 | 19.5 | 56.9 | 234.0 | 43.1 | 918 | 229 |
| Calories (kj) | 661.2 | 1,335.9 | n/a | 166.5 | 60.8 | 18.7 | 130.2 | 0.0 | 81.7 | 238.0 | 981.6 | 180.5 | 3,855 | 964 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Carbohydrates (g) | 24.7 | 0.0 | n/a | 0.0 | 3.3 | 1.0 | 4.6 | 0.0 | 0.5 | 11.9 | 4.4 | 0.4 | 51 | 13 |
| Cholesterol (mg) | 0.0 | 204.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 79.2 | 8.8 | 292 | 73 |
| Copper (mg) | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.2 | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 15.0 | 0.0 | n/a | 0.0 | 1.2 | 0.1 | 1.4 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 18 | 5 |
| Folate (mcg) | 1,322.3 | 22.7 | n/a | 0.0 | 28.8 | 0.1 | 23.8 | 0.0 | 2.4 | 28.6 | 2.4 | 1.0 | 1,432 | 358 |
| Folate, DFE (mcg) | 1,322.3 | 22.7 | n/a | 0.0 | 28.8 | 0.1 | 23.8 | 0.0 | 2.4 | 45.5 | 2.4 | 1.0 | 1,449 | 362 |
| Folate, food (mcg) | 1,322.3 | 22.7 | n/a | 0.0 | 28.8 | 0.1 | 23.8 | 0.0 | 2.4 | 4.5 | 2.4 | 1.0 | 1,408 | 352 |
| Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.1 | 0.0 | 0.0 | 24 | 6 |
| Fructose (g) | 1.0 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Galactose (g) | 0.7 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Glucose (dextrose) (g) | 0.7 | 0.0 | n/a | n/a | n/a | n/a | 2.1 | n/a | n/a | n/a | n/a | 0.0 | 3 | 1 |
| Glutamic acid (g) | 2.3 | 9.7 | n/a | 0.0 | 0.2 | 0.0 | 0.5 | 0.0 | n/a | 0.5 | 0.7 | 0.9 | 15 | 4 |
| Glycine (g) | 0.9 | 2.9 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 4 | 1 |
| Histidine (g) | 0.4 | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 2 | 1 |
| Iron (mg) | 18.5 | 0.8 | n/a | 0.0 | 0.7 | 0.1 | 0.7 | 0.0 | 0.3 | 0.7 | 0.0 | 0.1 | 22 | 5 |
| Isoleucine (g) | 1.0 | 2.8 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.2 | 0.2 | 4 | 1 |
| Lactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 1.5 | 4.9 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.1 | 0.3 | 0.4 | 7 | 2 |
| Lysine (g) | 1.2 | 5.8 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.3 | 8 | 2 |
| Magnesium (mg) | 538.5 | 81.8 | n/a | 0.0 | 9.0 | 0.8 | 12.6 | 0.0 | 1.2 | 3.4 | 10.8 | 3.8 | 662 | 165 |
| Maltose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 6.1 | 0.1 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 7 | 2 |
| Methionine (g) | 0.4 | 2.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 3 | 1 |
| Monounsaturated Fat (g) | 0.1 | 2.4 | n/a | 3.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 6.7 | 0.8 | 14 | 3 |
| Niacin (mg) | 4.9 | 4.7 | n/a | 0.0 | 0.2 | 0.0 | 5.0 | 0.0 | 1.7 | 0.9 | 0.1 | 0.0 | 18 | 4 |
| Pantothenic acid (mg) | 0.4 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 4 | 1 |
| Phenylalanine (g) | 0.9 | 2.3 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.2 | 0.2 | 4 | 1 |
| Phosphorus (mg) | 334.0 | 1,145.1 | n/a | 0.0 | 16.7 | 4.6 | 120.4 | 0.0 | 36.6 | 16.9 | 96.0 | 72.9 | 1,843 | 461 |
| Phytosterols (mg) | 61.3 | n/a | n/a | 9.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 71 | 18 |
| Polyunsaturated Fat (g) | 1.1 | 1.7 | n/a | 0.5 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.9 | 0.1 | 5 | 1 |
| Potassium (mg) | 3,803.3 | 727.0 | n/a | 0.0 | 124.2 | 12.0 | 445.2 | 0.2 | 104.9 | 16.7 | 146.4 | 12.5 | 5,393 | 1,348 |
| Proline (g) | 0.8 | 2.2 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.3 | 0.5 | 4 | 1 |
| Protein (g) | 19.5 | 56.4 | n/a | 0.0 | 0.8 | 0.2 | 4.3 | 0.0 | 2.5 | 1.6 | 3.2 | 3.8 | 92 | 23 |
| Retinol (mcg) | 0.0 | 45.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 213.6 | 22.3 | 281 | 70 |
| Riboflavin (mg) | 1.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 2 | 1 |
| Saturated Fat (g) | 0.4 | 2.0 | n/a | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 14.4 | 1.7 | 20 | 5 |
| Selenium (mcg) | 6.8 | 120.9 | n/a | 0.0 | 0.3 | 0.4 | 13.0 | 0.0 | 0.0 | 5.3 | 0.7 | 1.8 | 149 | 37 |
| Serine (g) | 0.7 | 2.6 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.2 | 0.2 | 4 | 1 |
| Sodium (mg) | 538.5 | 1,345.0 | n/a | 0.1 | 7.2 | 0.5 | 7.0 | 1,162.7 | 373.3 | 0.3 | 48.0 | 152.9 | 3,636 | 909 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | 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 |
| Sucrose (g) | 0.5 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Sugar (g) | 2.9 | 0.0 | n/a | 0.0 | 1.0 | 0.0 | 2.8 | 0.0 | 0.4 | 0.0 | 0.2 | 0.1 | 7 | 2 |
| Theobromine (mg) | 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 |
| Thiamin (mg) | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.8 | 2.7 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 4 | 1 |
| Tocopherol, alpha (mg) | 13.8 | 2.9 | n/a | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 18 | 5 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 1.2 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 1.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 2.7 | 8.8 | n/a | 4.5 | 0.1 | 0.0 | 0.5 | 0.0 | 0.7 | 0.2 | 23.2 | 2.9 | 43 | 11 |
| Trans-monoenoic Fat | 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 |
| TransFatty acids | 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 |
| Tryptophan (g) | 0.3 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.7 | 2.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 3 | 1 |
| Valine (g) | 1.1 | 3.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 0.2 | 0.3 | 5 | 1 |
| Vitamin A, IU (IU) | 63,913.6 | 150.0 | n/a | 0.0 | 448.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 787.2 | 86.5 | 65,386 | 16,347 |
| Vitamin A, RAE (mcg) | 3,196.7 | 45.4 | n/a | 0.0 | 22.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 217.2 | 22.9 | 3,505 | 876 |
| Vitamin B-12 (mcg) | 0.0 | 5.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.2 | 6 | 1 |
| Vitamin B-6 (mg) | 1.3 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Vitamin C (mg) | 191.5 | 0.0 | n/a | 0.0 | 8.5 | 0.9 | 2.9 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 205 | 51 |
| Vitamin D (IU) | 0.0 | 513.5 | n/a | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 16.8 | 2.1 | 542 | 136 |
| Water (g) | 623.0 | 384.6 | n/a | 0.0 | 40.4 | 1.8 | 129.4 | 0.0 | 117.1 | 1.9 | 88.5 | 2.1 | 1,389 | 347 |
| Zinc (mg) | 3.6 | 1.5 | n/a | 0.0 | 0.2 | 0.0 | 0.7 | 0.0 | 0.1 | 0.1 | 0.3 | 0.4 | 7 | 2 |
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