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.
|
3 tablespoons (15g) parmesan cheese |
1/4 cup (27g) breadcrumbs |
1 1/2 cups (315g) cottage cheese |
1/4 cup (61g) milk |
1 cup (113g) monterey jack cheese |
3 (150g) eggs |
2 cups (182g) broccoli |
1/4 teaspoon (0g) basil |
1 dash (0g) cayenne pepper |
1/4 teaspoon (2g) salt |
1 to taste (0g) fresh ground black pepper |
1 tablespoon (14g) butter |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.1 | 1.2 | 0.1 | 0.8 | 1.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 4 | 1 |
| Alcohol (g) | 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 |
| Arginine (g) | 0.2 | 0.1 | 1.6 | 0.1 | 1.0 | 1.2 | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 5 | 1 |
| Ash (g) | 1.2 | 0.8 | 4.4 | 0.4 | 4.0 | 1.6 | 1.6 | 0.0 | 0.0 | 1.5 | n/a | 0.3 | 16 | 4 |
| Aspartic acid (g) | 0.4 | 0.2 | 2.9 | 0.2 | 1.8 | 2.0 | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | 8 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 166.4 | 49.4 | 261.5 | 72.6 | 843.0 | 84.0 | 85.5 | 0.4 | 0.2 | 0.4 | n/a | 3.4 | 1,567 | 392 |
| Calories | 64.7 | 106.7 | 308.7 | 39.0 | 421.5 | 214.5 | 61.9 | 0.1 | 0.4 | 0.0 | n/a | 101.8 | 1,319 | 330 |
| Calories (kj) | 270.8 | 446.3 | 1,297.8 | 163.5 | 1,765.1 | 898.5 | 256.6 | 0.2 | 1.5 | 0.0 | n/a | 425.9 | 5,526 | 1,382 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Carbohydrates (g) | 0.6 | 19.4 | 10.6 | 2.8 | 0.8 | 1.1 | 12.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 48 | 12 |
| Cholesterol (mg) | 13.2 | 0.0 | 53.6 | 8.5 | 100.6 | 558.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 30.5 | 764 | 191 |
| Copper (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Cystine (g) | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 4.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 6 | 1 |
| Folate (mcg) | 1.5 | 28.9 | 37.8 | 3.1 | 20.3 | 70.5 | 114.7 | 0.2 | 0.1 | 0.0 | n/a | 0.4 | 277 | 69 |
| Folate, DFE (mcg) | 1.5 | 44.3 | 37.8 | 3.1 | 20.3 | 70.5 | 114.7 | 0.2 | 0.1 | 0.0 | n/a | 0.4 | 293 | 73 |
| Folate, food (mcg) | 1.5 | 6.8 | 37.8 | 3.1 | 20.3 | 70.5 | 114.7 | 0.2 | 0.1 | 0.0 | n/a | 0.4 | 255 | 64 |
| Folic acid (mcg) | 0.0 | 22.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 22 | 6 |
| Fructose (g) | 0.0 | 0.7 | 0.0 | n/a | n/a | 0.0 | 1.2 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.6 | 0.9 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 1.3 | 1.1 | 8.2 | 0.4 | 6.8 | 2.5 | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 21 | 5 |
| Glycine (g) | 0.1 | 0.1 | 0.7 | 0.0 | 0.5 | 0.6 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2 | 1 |
| Histidine (g) | 0.2 | 0.1 | 1.0 | 0.1 | 1.0 | 0.5 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
| Iron (mg) | 0.1 | 1.3 | 0.2 | 0.0 | 0.8 | 2.6 | 1.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 6 | 2 |
| Isoleucine (g) | 0.3 | 0.1 | 1.9 | 0.1 | 1.7 | 1.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 5 | 1 |
| Lactose (g) | 0.0 | 0.0 | 8.4 | n/a | n/a | 0.0 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 9 | 2 |
| Leucine (g) | 0.6 | 0.3 | 3.5 | 0.2 | 2.6 | 1.6 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 9 | 2 |
| Lysine (g) | 0.4 | 0.1 | 2.9 | 0.2 | 2.3 | 1.4 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 8 | 2 |
| Magnesium (mg) | 5.7 | 11.6 | 25.2 | 7.9 | 30.5 | 18.0 | 38.2 | 0.1 | 0.2 | 0.0 | n/a | 0.3 | 138 | 34 |
| Maltose (g) | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Methionine (g) | 0.2 | 0.1 | 0.8 | 0.1 | 0.7 | 0.6 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2 | 1 |
| Monounsaturated Fat (g) | 1.3 | 0.3 | 2.5 | 0.6 | 9.9 | 5.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3.0 | 23 | 6 |
| Niacin (mg) | 0.0 | 1.8 | 0.3 | 0.1 | 0.1 | 0.1 | 1.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4 | 1 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 1.8 | 0.2 | 0.2 | 2.3 | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 6 | 1 |
| Phenylalanine (g) | 0.3 | 0.2 | 1.8 | 0.1 | 1.5 | 1.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 5 | 1 |
| Phosphorus (mg) | 109.4 | 44.6 | 500.9 | 56.7 | 501.7 | 297.0 | 120.1 | 0.1 | 0.3 | 0.0 | n/a | 3.4 | 1,634 | 409 |
| Phytosterols | n/a | 2.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 1 |
| Polyunsaturated Fat (g) | 0.2 | 0.6 | 0.4 | 0.1 | 1.0 | 2.9 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 6 | 1 |
| Potassium (mg) | 18.8 | 52.9 | 327.6 | 92.1 | 91.5 | 207.0 | 575.1 | 0.7 | 2.3 | 0.1 | n/a | 3.4 | 1,371 | 343 |
| Proline (g) | 0.7 | 0.4 | 3.9 | 0.2 | 3.1 | 0.8 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 9 | 2 |
| Protein (g) | 5.8 | 3.6 | 35.0 | 2.0 | 27.7 | 18.8 | 5.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 98 | 25 |
| Retinol (mcg) | 33.5 | 0.0 | 113.4 | 18.9 | 217.0 | 240.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 95.3 | 718 | 180 |
| Riboflavin (mg) | 0.1 | 0.1 | 0.5 | 0.1 | 0.4 | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
| Saturated Fat (g) | 2.6 | 0.3 | 5.4 | 1.4 | 21.5 | 4.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 7.3 | 43 | 11 |
| Selenium (mcg) | 2.7 | 6.8 | 30.6 | 1.2 | 16.4 | 46.1 | 4.6 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 108 | 27 |
| Serine (g) | 0.3 | 0.2 | 2.0 | 0.1 | 1.6 | 1.5 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 6 | 1 |
| Sodium (mg) | 229.4 | 197.6 | 1,146.6 | 29.9 | 605.7 | 213.0 | 60.1 | 0.0 | 0.0 | 581.4 | n/a | 101.4 | 3,165 | 791 |
| Starch | n/a | 16.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 16 | 4 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Sucrose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.1 | 1.7 | 8.4 | n/a | 0.6 | 0.6 | 3.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 14 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Threonine (g) | 0.2 | 0.1 | 1.6 | 0.1 | 1.0 | 0.8 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 4 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.3 | n/a | 0.3 | 1.6 | 1.4 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 4 | 1 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.2 | 0.0 | n/a | n/a | 0.8 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Total Fat (g) | 4.3 | 1.4 | 13.5 | 2.2 | 34.2 | 14.3 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 11.5 | 82 | 21 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.5 | 1 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.5 | 0.0 | 0.4 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.1 | 1.9 | 0.1 | 1.3 | 0.7 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 5 | 1 |
| Valine (g) | 0.4 | 0.2 | 2.4 | 0.1 | 1.8 | 1.3 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 6 | 2 |
| Vitamin A, IU (IU) | 129.8 | 0.0 | 441.0 | 84.2 | 869.0 | 810.0 | 1,133.9 | 11.7 | 46.8 | 0.0 | n/a | 354.9 | 3,881 | 970 |
| Vitamin A, RAE (mcg) | 34.4 | 0.0 | 116.6 | 20.1 | 223.7 | 240.0 | 56.4 | 0.6 | 2.3 | 0.0 | n/a | 97.1 | 791 | 198 |
| Vitamin B-12 (mcg) | 0.3 | 0.1 | 1.4 | 0.2 | 0.9 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 162.3 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 163 | 41 |
| Vitamin D (IU) | 3.2 | 0.0 | 9.5 | n/a | 24.9 | 123.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 8.5 | 169 | 42 |
| Water (g) | 3.1 | 1.8 | 251.3 | 53.5 | 46.3 | 114.2 | 162.5 | 0.2 | 0.0 | 0.0 | n/a | 2.3 | 635 | 159 |
| Zinc (mg) | 0.6 | 0.4 | 1.3 | 0.2 | 3.4 | 1.9 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 9 | 2 |
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