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.
4 (200g) eggs |
1/4 cup (30g) Lipton Onion Soup Mix |
5 ounces (142g) low-fat ricotta cheese |
6 ounces (170g) firm tofu |
1/4 cup (55g) vegetable oil |
1/3 cup (53g) onions |
1/2 cup (98g) cooked brown rice |
1/2 teaspoon (0g) oregano |
1/2 teaspoon (0g) basil |
1/4 teaspoon (0g) rosemary |
4 cups (124g) Special K cereal |
1 1/2 tablespoons (13g) garlic |
1/2 cup (120g) ketchup |
1/8 cup (31g) Dijon mustard |
1/4 cup (84g) molasses |
1/8 cup (30g) apple cider vinegar |
1 pinch (0g) cayenne pepper |
Total | 1 serving | |
Alanine (g) | 1.5 | n/a | 0.7 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 3 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 1.6 | n/a | 0.9 | 1.2 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 4 | 1 |
Ash (g) | 2.1 | 7.0 | 1.6 | 1.7 | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 3.7 | 0.2 | 4.4 | 1.1 | 2.8 | 0.1 | 0.0 | 25 | 4 |
Aspartic acid (g) | 2.7 | n/a | 1.4 | 1.8 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.4 | 0.1 | n/a | 0.0 | n/a | 7 | 1 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 112.0 | 42.9 | 385.6 | 341.9 | 0.0 | 12.3 | 9.8 | 2.7 | 0.8 | 0.6 | 31.0 | 22.7 | 21.6 | 18.1 | 172.7 | 2.1 | 0.2 | 1,177 | 196 |
Calories | 286.0 | 87.9 | 195.6 | 119.1 | 481.8 | 21.3 | 109.2 | 0.4 | 0.1 | 0.2 | 470.0 | 18.7 | 116.4 | 20.9 | 244.3 | 6.3 | 0.4 | 2,179 | 363 |
Calories (kj) | 1,198.0 | 368.1 | 819.3 | 500.1 | 2,016.0 | 88.4 | 457.3 | 1.9 | 0.4 | 1.0 | 1,966.6 | 78.1 | 484.8 | 86.5 | 1,022.0 | 26.9 | 1.5 | 9,117 | 1,519 |
Carbohydrates (g) | 1.4 | 19.5 | 7.3 | 2.9 | 0.0 | 5.0 | 22.9 | 0.1 | 0.0 | 0.0 | 91.8 | 4.1 | 30.2 | 1.7 | 63.0 | 0.3 | 0.1 | 250 | 42 |
Cholesterol (mg) | 744.0 | 0.0 | 43.9 | 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 | 788 | 131 |
Copper (mg) | 0.1 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.0 | 0.4 | 0.0 | 0.0 | 2 | 0 |
Cystine (g) | 0.5 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 0.0 | 2.0 | 0.0 | 1.5 | 0.0 | 0.9 | 1.8 | 0.1 | 0.0 | 0.0 | 10.5 | 0.3 | 0.4 | 1.0 | 0.0 | 0.0 | 0.0 | 18 | 3 |
Folate (mcg) | 94.0 | 0.0 | 18.4 | 32.3 | 0.0 | 10.1 | 3.9 | 0.4 | 0.3 | 0.2 | 1,599.6 | 0.4 | 12.0 | 2.2 | 0.0 | 0.0 | 0.1 | 1,774 | 296 |
Folate, DFE (mcg) | 94.0 | 0.0 | 18.4 | 32.3 | 0.0 | 10.1 | 3.9 | 0.4 | 0.3 | 0.2 | 2,703.2 | 0.4 | 12.0 | 2.2 | 0.0 | 0.0 | 0.1 | 2,878 | 480 |
Folate, food (mcg) | 94.0 | 0.0 | 18.4 | 32.3 | 0.0 | 10.1 | 3.9 | 0.4 | 0.3 | 0.2 | 23.6 | 0.4 | 12.0 | 2.2 | 0.0 | 0.0 | 0.1 | 198 | 33 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,576.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,576 | 263 |
Fructose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 11.1 | 0.1 | 10.8 | 0.1 | n/a | 23 | 4 |
Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.7 | n/a | n/a | n/a | n/a | 1.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 14.1 | 0.1 | 10.0 | 0.0 | n/a | 26 | 4 |
Glutamic acid (g) | 3.3 | n/a | 3.5 | 2.9 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1.3 | 0.2 | n/a | 0.0 | n/a | 12 | 2 |
Glycine (g) | 0.9 | n/a | 0.4 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 2 | 0 |
Histidine (g) | 0.6 | n/a | 0.7 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
Hydroxyproline | 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 | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 3.5 | 0.4 | 0.6 | 2.7 | 0.0 | 0.1 | 0.5 | 0.1 | 0.0 | 0.0 | 34.7 | 0.2 | 0.6 | 0.5 | 4.0 | 0.1 | 0.0 | 48 | 8 |
Isoleucine (g) | 1.3 | n/a | 0.8 | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 2.2 | n/a | 1.8 | 1.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 6 | 1 |
Lysine (g) | 1.8 | n/a | 1.9 | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 5 | 1 |
Magnesium (mg) | 24.0 | 18.0 | 21.3 | 62.9 | 0.0 | 5.3 | 42.9 | 0.5 | 0.3 | 0.2 | 76.9 | 3.1 | 22.8 | 15.3 | 203.9 | 1.5 | 0.2 | 499 | 83 |
Maltose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2.1 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
Manganese (mg) | 0.1 | 0.2 | 0.0 | 1.1 | n/a | 0.1 | 1.1 | 0.0 | 0.0 | 0.0 | 3.4 | 0.2 | 0.2 | 0.1 | 1.3 | 0.1 | 0.0 | 8 | 1 |
Methionine (g) | 0.8 | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Monounsaturated Fat (g) | 7.3 | 0.0 | 3.3 | 2.1 | 15.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 29 | 5 |
Niacin (mg) | 0.2 | 0.4 | 0.1 | 0.2 | 0.0 | 0.1 | 1.3 | 0.0 | 0.0 | 0.0 | 28.5 | 0.1 | 1.7 | 0.2 | 0.8 | 0.0 | 0.0 | 34 | 6 |
Pantothenic acid (mg) | 3.1 | 0.3 | 0.3 | 0.2 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.7 | 0.0 | n/a | 5 | 1 |
Phenylalanine (g) | 1.4 | n/a | 0.8 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 3 | 1 |
Phosphorus (mg) | 396.0 | 63.3 | 259.4 | 205.8 | 0.0 | 15.5 | 75.1 | 0.2 | 0.2 | 0.1 | 271.6 | 19.2 | 39.6 | 33.0 | 26.1 | 2.4 | 0.3 | 1,408 | 235 |
Phytosterols | n/a | 0.0 | n/a | n/a | 527.6 | 8.0 | n/a | 0.3 | n/a | 0.1 | n/a | n/a | 8.4 | n/a | n/a | 0.0 | 0.1 | 544 | 91 |
Polyunsaturated Fat (g) | 3.8 | 0.0 | 0.4 | 3.1 | 29.8 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 39 | 6 |
Potassium (mg) | 276.0 | 216.3 | 177.2 | 251.8 | 0.0 | 77.8 | 77.0 | 2.1 | 1.3 | 1.2 | 81.8 | 50.3 | 458.4 | 43.0 | 1,233.4 | 21.8 | 2.3 | 2,972 | 495 |
Proline (g) | 1.0 | n/a | 1.5 | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 4 | 1 |
Protein (g) | 25.1 | 2.2 | 16.1 | 13.9 | 0.0 | 0.6 | 2.3 | 0.0 | 0.0 | 0.0 | 22.3 | 0.8 | 2.1 | 1.4 | 0.0 | 0.0 | 0.0 | 87 | 14 |
Retinol (mcg) | 320.0 | 0.0 | 148.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 900.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,369 | 228 |
Riboflavin (mg) | 0.9 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Saturated Fat (g) | 6.3 | 0.0 | 7.0 | 1.5 | 7.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 23 | 4 |
Selenium (mcg) | 61.4 | 1.5 | 23.7 | 16.8 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | 68.1 | 1.8 | 0.4 | 10.2 | 15.0 | 0.0 | 0.0 | 199 | 33 |
Serine (g) | 1.9 | n/a | 0.8 | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 4 | 1 |
Sodium (mg) | 284.0 | 2,409.3 | 177.2 | 20.4 | 0.0 | 2.1 | 1.0 | 0.0 | 0.0 | 0.0 | 815.9 | 2.1 | 1,336.8 | 353.3 | 31.2 | 1.5 | 0.0 | 5,435 | 906 |
Starch | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0 | 0 |
Sucrose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 24.8 | 0.0 | n/a | 25 | 4 |
Sugar (g) | 0.7 | 1.4 | 0.4 | 1.0 | 0.0 | 2.3 | n/a | 0.0 | 0.0 | n/a | 16.0 | 0.1 | 27.3 | 0.3 | 46.8 | 0.1 | 0.0 | 96 | 16 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Threonine (g) | 1.1 | n/a | 0.7 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 3 | 0 |
Tocopherol, alpha (mg) | 2.1 | 0.0 | 0.1 | 0.0 | 7.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | 19.0 | 0.0 | 1.8 | 0.1 | 0.0 | 0.0 | 0.0 | 31 | 5 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 1.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.6 | n/a | n/a | n/a | 2 | 0 |
Total Fat (g) | 19.0 | 0.1 | 11.2 | 7.1 | 54.5 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 2.5 | 0.1 | 0.4 | 1.2 | 0.1 | 0.0 | 0.0 | 97 | 16 |
Trans-monoenoic Fat (g) | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
TransFatty acids (g) | 0.1 | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.3 | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 1.0 | n/a | 0.8 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 0 |
Valine (g) | 1.7 | n/a | 1.0 | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 4 | 1 |
Vitamin A, IU (IU) | 1,080.0 | 4.5 | 544.3 | 0.0 | 0.0 | 1.1 | 0.0 | 2.8 | 23.4 | 5.1 | 2,999.6 | 1.1 | 1,119.6 | 22.1 | 0.0 | 0.0 | 46.8 | 5,850 | 975 |
Vitamin A, RAE (mcg) | 320.0 | 0.3 | 151.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.2 | 0.3 | 900.2 | 0.0 | 56.4 | 1.2 | 0.0 | 0.0 | 2.3 | 1,434 | 239 |
Vitamin B-12 (mcg) | 1.8 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 26 | 4 |
Vitamin B-6 (mg) | 0.3 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 7.9 | 0.2 | 0.2 | 0.0 | 0.6 | 0.0 | 0.0 | 10 | 2 |
Vitamin C (mg) | 0.0 | 1.0 | 0.0 | 0.3 | 0.0 | 3.9 | 0.0 | 0.0 | 0.1 | 0.0 | 83.9 | 3.9 | 18.1 | 0.5 | 0.0 | 0.0 | 0.1 | 112 | 19 |
Vitamin D (IU) | 164.0 | 0.0 | 8.5 | 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 | 173 | 29 |
Water (g) | 152.3 | 1.1 | 105.5 | 144.5 | 0.0 | 47.5 | 71.1 | 0.0 | 0.4 | 0.1 | 3.7 | 7.3 | 83.0 | 25.7 | 18.4 | 28.0 | 0.0 | 689 | 115 |
Zinc (mg) | 2.6 | 0.3 | 1.9 | 1.4 | 0.0 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 3.6 | 0.1 | 0.3 | 0.2 | 0.2 | 0.0 | 0.0 | 11 | 2 |
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.