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 bunch (0g) silver beet |
2 (100g) eggs |
3 (99g) egg whites |
35 g (35g) French onion soup mix |
1 teaspoon (3g) garlic |
2 tablespoons (10g) parmesan cheese |
1/2 cup (66g) tasty cheese |
3 cups (384g) carrots |
1/2 cup (80g) onions |
3/4 cup (94g) self raising flour |
1 to taste (0g) pepper |
1 to taste (0g) cooking spray |
1/3 cup (44g) tasty cheese |
Total | 1 serving | |
| Alanine | n/a | 0.7 | 0.7 | n/a | 0.0 | 0.1 | 0.5 | 0.4 | 0.0 | 0.3 | n/a | n/a | 0.3 | 3 | 1 |
| Alcohol | n/a | 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 |
| Arginine | n/a | 0.8 | 0.6 | n/a | 0.0 | 0.2 | 0.6 | 0.3 | 0.1 | 0.4 | n/a | n/a | 0.4 | 3 | 1 |
| Ash | n/a | 1.1 | 0.6 | 8.2 | 0.0 | 0.8 | 2.6 | 3.7 | 0.3 | 0.4 | n/a | n/a | 1.7 | 19 | 3 |
| Aspartic acid | n/a | 1.3 | 1.2 | n/a | 0.0 | 0.3 | 1.1 | 0.7 | 0.1 | 0.4 | n/a | n/a | 0.7 | 6 | 1 |
| Caffeine | n/a | 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 |
| Calcium | n/a | 56.0 | 6.9 | 50.0 | 5.1 | 110.9 | 475.9 | 126.7 | 18.4 | 14.1 | n/a | n/a | 316.9 | 1,181 | 197 |
| Calories | n/a | 143.0 | 51.5 | 102.6 | 4.2 | 43.1 | 266.0 | 157.4 | 32.0 | 341.3 | n/a | n/a | 177.1 | 1,318 | 220 |
| Calories (kj) | n/a | 599.0 | 213.8 | 429.4 | 17.4 | 180.5 | 1,111.4 | 664.3 | 132.8 | 1,427.8 | n/a | n/a | 740.2 | 5,517 | 919 |
| Carbohydrates | n/a | 0.7 | 0.7 | 22.8 | 0.9 | 0.4 | 0.8 | 36.8 | 7.5 | 71.5 | n/a | n/a | 0.6 | 143 | 24 |
| Cholesterol | n/a | 372.0 | 0.0 | 0.0 | 0.0 | 8.8 | 69.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 46.2 | 496 | 83 |
| Copper | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Cystine | n/a | 0.3 | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.2 | n/a | n/a | 0.1 | 1 | 0 |
| Dietary Fiber | n/a | 0.0 | 0.0 | 2.3 | 0.1 | 0.0 | 0.0 | 10.8 | 1.4 | 2.5 | n/a | n/a | 0.0 | 17 | 3 |
| Folate | n/a | 47.0 | 4.0 | 0.0 | 0.1 | 1.0 | 11.9 | 73.0 | 15.2 | 171.6 | n/a | n/a | 7.9 | 332 | 55 |
| Folate, DFE | n/a | 47.0 | 4.0 | 0.0 | 0.1 | 1.0 | 11.9 | 73.0 | 15.2 | 272.8 | n/a | n/a | 7.9 | 433 | 72 |
| Folate, food | n/a | 47.0 | 4.0 | 0.0 | 0.1 | 1.0 | 11.9 | 73.0 | 15.2 | 27.2 | n/a | n/a | 7.9 | 187 | 31 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 144.4 | n/a | n/a | 0.0 | 144 | 24 |
| Fructose | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 2.1 | 1.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Galactose | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.4 | 0.3 | n/a | n/a | 0.0 | n/a | 2.3 | 1.6 | n/a | n/a | n/a | n/a | 5 | 1 |
| Glutamic acid | n/a | 1.7 | 1.5 | n/a | 0.0 | 0.9 | 4.0 | 1.4 | 0.2 | 3.3 | n/a | n/a | 2.7 | 16 | 3 |
| Glycine | n/a | 0.4 | 0.4 | n/a | 0.0 | 0.1 | 0.3 | 0.2 | 0.0 | 0.3 | n/a | n/a | 0.2 | 2 | 0 |
| Histidine | n/a | 0.3 | 0.3 | n/a | 0.0 | 0.1 | 0.6 | 0.2 | 0.0 | 0.2 | n/a | n/a | 0.4 | 2 | 0 |
| Iron | n/a | 1.8 | 0.1 | 0.4 | 0.0 | 0.1 | 0.4 | 1.2 | 0.2 | 4.4 | n/a | n/a | 0.3 | 9 | 1 |
| Isoleucine | n/a | 0.7 | 0.7 | n/a | 0.0 | 0.2 | 1.0 | 0.3 | 0.0 | 0.3 | n/a | n/a | 0.7 | 4 | 1 |
| Lactose | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Leucine | n/a | 1.1 | 1.0 | n/a | 0.0 | 0.4 | 1.6 | 0.4 | 0.0 | 0.7 | n/a | n/a | 1.0 | 6 | 1 |
| Lysine | n/a | 0.9 | 0.8 | n/a | 0.0 | 0.3 | 1.4 | 0.4 | 0.0 | 0.2 | n/a | n/a | 0.9 | 5 | 1 |
| Magnesium | n/a | 12.0 | 10.9 | 21.0 | 0.7 | 3.8 | 18.5 | 46.1 | 8.0 | 20.6 | n/a | n/a | 12.3 | 154 | 26 |
| Maltose | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Manganese | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.6 | n/a | n/a | 0.0 | 2 | 0 |
| Methionine | n/a | 0.4 | 0.4 | n/a | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 0.2 | n/a | n/a | 0.3 | 2 | 0 |
| Monounsaturated Fat | n/a | 3.7 | 0.0 | 0.0 | 0.0 | 0.8 | 6.2 | 0.1 | 0.0 | 0.1 | n/a | n/a | 4.1 | 15 | 2 |
| Niacin | n/a | 0.1 | 0.1 | 0.5 | 0.0 | 0.0 | 0.1 | 3.8 | 0.1 | 5.5 | n/a | n/a | 0.0 | 10 | 2 |
| Pantothenic acid | n/a | 1.5 | 0.2 | 0.3 | 0.0 | 0.0 | 0.3 | 1.0 | 0.1 | 0.4 | n/a | n/a | 0.2 | 4 | 1 |
| Phenylalanine | n/a | 0.7 | 0.7 | n/a | 0.0 | 0.2 | 0.9 | 0.2 | 0.0 | 0.5 | n/a | n/a | 0.6 | 4 | 1 |
| Phosphorus | n/a | 198.0 | 14.9 | 73.8 | 4.3 | 72.9 | 337.9 | 134.4 | 23.2 | 101.3 | n/a | n/a | 225.1 | 1,186 | 198 |
| Phytosterols | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 12.0 | n/a | n/a | n/a | n/a | 12 | 2 |
| Polyunsaturated Fat | n/a | 1.9 | 0.0 | 0.1 | 0.0 | 0.1 | 0.6 | 0.4 | 0.0 | 0.4 | n/a | n/a | 0.4 | 4 | 1 |
| Potassium | n/a | 138.0 | 161.4 | 252.3 | 11.2 | 12.5 | 64.7 | 1,228.8 | 116.8 | 100.3 | n/a | n/a | 43.1 | 2,129 | 355 |
| Proline | n/a | 0.5 | 0.4 | n/a | 0.0 | 0.5 | 1.9 | 0.2 | 0.0 | 1.1 | n/a | n/a | 1.2 | 6 | 1 |
| Protein | n/a | 12.6 | 10.8 | 2.6 | 0.2 | 3.8 | 16.4 | 3.6 | 0.9 | 9.7 | n/a | n/a | 10.9 | 72 | 12 |
| Retinol | n/a | 160.0 | 0.0 | 0.0 | 0.0 | 22.3 | 170.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 113.4 | 466 | 78 |
| Riboflavin | n/a | 0.5 | 0.4 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.5 | n/a | n/a | 0.2 | 2 | 0 |
| Saturated Fat | n/a | 3.1 | 0.0 | 0.0 | 0.0 | 1.7 | 13.9 | 0.1 | 0.0 | 0.1 | n/a | n/a | 9.3 | 28 | 5 |
| Selenium | n/a | 30.7 | 19.8 | 1.8 | 0.4 | 1.8 | 9.2 | 0.4 | 0.4 | 31.8 | n/a | n/a | 6.1 | 102 | 17 |
| Serine | n/a | 1.0 | 0.8 | n/a | 0.0 | 0.2 | 1.0 | 0.2 | 0.0 | 0.5 | n/a | n/a | 0.6 | 4 | 1 |
| Sodium | n/a | 142.0 | 164.3 | 2,810.8 | 0.5 | 152.9 | 409.9 | 265.0 | 3.2 | 1.9 | n/a | n/a | 273.0 | 4,223 | 704 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5.5 | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Sucrose | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.2 | 13.8 | 0.8 | n/a | n/a | n/a | 0.1 | 15 | 2 |
| Sugar | n/a | 0.4 | 0.7 | 1.6 | 0.0 | 0.1 | 0.3 | 18.2 | 3.4 | 0.3 | n/a | n/a | 0.2 | 25 | 4 |
| Theobromine | n/a | 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 |
| Thiamin | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.7 | n/a | n/a | 0.0 | 1 | 0 |
| Threonine | n/a | 0.6 | 0.4 | n/a | 0.0 | 0.1 | 0.6 | 0.7 | 0.0 | 0.3 | n/a | n/a | 0.4 | 3 | 1 |
| Tocopherol, alpha | n/a | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 2.5 | 0.0 | 0.1 | n/a | n/a | 0.1 | 4 | 1 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.1 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.5 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | 1 | 0 |
| Total Fat | n/a | 9.5 | 0.2 | 0.1 | 0.0 | 2.9 | 21.9 | 0.9 | 0.1 | 0.9 | n/a | n/a | 14.6 | 51 | 9 |
| 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 | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.2 | 0.1 | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 1 | 0 |
| Tyrosine | n/a | 0.5 | 0.5 | n/a | 0.0 | 0.2 | 0.8 | 0.2 | 0.0 | 0.3 | n/a | n/a | 0.5 | 3 | 0 |
| Valine | n/a | 0.9 | 0.8 | n/a | 0.0 | 0.3 | 1.1 | 0.3 | 0.0 | 0.4 | n/a | n/a | 0.7 | 4 | 1 |
| Vitamin A, IU | n/a | 540.0 | 0.0 | 5.2 | 0.3 | 86.5 | 661.3 | 64,151.0 | 1.6 | 0.0 | n/a | n/a | 440.4 | 65,886 | 10,981 |
| Vitamin A, RAE | n/a | 160.0 | 0.0 | 0.3 | 0.0 | 22.9 | 174.9 | 3,206.4 | 0.0 | 0.0 | n/a | n/a | 116.5 | 3,681 | 614 |
| Vitamin B-12 | n/a | 0.9 | 0.1 | 0.0 | 0.0 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 2 | 0 |
| Vitamin B-6 | n/a | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Vitamin C | n/a | 0.0 | 0.0 | 1.2 | 0.9 | 0.0 | 0.0 | 22.7 | 5.9 | 0.0 | n/a | n/a | 0.0 | 31 | 5 |
| Vitamin D | n/a | 82.0 | 0.0 | 0.0 | 0.0 | 2.1 | 15.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 10.5 | 110 | 18 |
| Water | n/a | 76.2 | 86.7 | 1.3 | 1.6 | 2.1 | 24.3 | 339.0 | 71.3 | 11.2 | n/a | n/a | 16.2 | 630 | 105 |
| Zinc | n/a | 1.3 | 0.0 | 0.4 | 0.0 | 0.4 | 2.1 | 0.9 | 0.1 | 0.7 | n/a | n/a | 1.4 | 7 | 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.