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Nutritional Facts: Poor Man's Souffle

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.

  50 (150g)
saltine crackers
4 cups (452g)
cheese
4 (200g)
eggs
4 cups (976g)
milk
Total 1 serving
Alanine (g) 0.5 2.2 1.5 1.1 5 0
Alcohol (g) 0.0 n/a 0.0 0.0 0 0
Arginine (g) 0.5 3.7 1.6 1.2 7 1
Ash (g) 4.9 20.1 2.1 7.0 34 3
Aspartic acid (g) 0.6 5.5 2.7 2.4 11 1
Caffeine (mg) 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 31.5 2,246.4 112.0 1,161.4 3,551 296
Calories 631.5 1,496.1 286.0 624.6 3,038 253
Calories (kj) 2,640.0 6,264.7 1,198.0 2,615.7 12,718 1,060
Carbohydrates (g) 111.5 37.6 1.4 45.4 196 16
Cholesterol (mg) 0.0 289.3 744.0 136.6 1,170 97
Copper (mg) 0.2 0.1 0.1 0.1 1 0
Cystine (g) 0.3 0.6 0.5 0.3 2 0
Dietary Fiber (g) 4.4 0.0 0.0 0.0 4 0
Folate (mcg) 210.0 22.6 94.0 48.8 375 31
Folate, DFE (mcg) 331.5 22.6 94.0 48.8 497 41
Folate, food (mcg) 34.5 22.6 94.0 48.8 200 17
Folic acid (mcg) 175.5 0.0 0.0 0.0 176 15
Fructose (g) 0.3 n/a 0.0 n/a 0 0
Galactose (g) 0.1 n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 0.3 n/a 0.7 n/a 1 0
Glutamic acid (g) 4.7 18.4 3.3 6.7 33 3
Glycine (g) 0.5 1.5 0.9 0.7 4 0
Histidine (g) 0.3 3.6 0.6 0.9 5 0
Iron (mg) 7.7 3.8 3.5 0.5 15 1
Isoleucine (g) 0.5 4.1 1.3 1.9 8 1
Lactose (g) 0.0 n/a 0.0 n/a 0 0
Leucine (g) 1.0 7.9 2.2 3.1 14 1
Lysine (g) 0.3 8.8 1.8 2.5 13 1
Magnesium (mg) 37.5 135.6 24.0 126.9 324 27
Maltose (g) 2.5 n/a 0.0 n/a 3 0
Manganese (mg) 1.3 0.0 0.1 0.0 1 0
Methionine (g) 0.2 2.3 0.8 0.8 4 0
Monounsaturated Fat (g) 3.4 32.4 7.3 10.3 53 4
Niacin (mg) 7.9 0.3 0.2 0.8 9 1
Pantothenic acid (mg) 0.7 4.4 3.1 3.1 11 1
Phenylalanine (g) 0.7 4.5 1.4 1.5 8 1
Phosphorus (mg) 166.5 1,808.0 396.0 907.7 3,278 273
Phytosterols n/a n/a n/a 0.0 0 0
Polyunsaturated Fat (g) 6.1 3.2 3.8 1.3 15 1
Potassium (mg) 238.5 1,640.8 276.0 1,473.8 3,629 302
Proline (g) 1.6 9.0 1.0 3.1 15 1
Protein (g) 14.3 88.9 25.1 32.0 160 13
Retinol (mcg) 0.0 669.0 320.0 302.6 1,292 108
Riboflavin (mg) 0.5 2.0 0.9 1.6 5 0
Saturated Fat (g) 3.0 69.4 6.3 22.2 101 8
Selenium (mcg) 9.6 73.2 61.4 19.5 164 14
Serine (g) 0.7 4.3 1.9 1.7 9 1
Sodium (mg) 1,674.0 4,366.3 284.0 478.2 6,803 567
Starch (g) 101.0 n/a n/a n/a 101 8
Sucrose (g) 0.0 n/a 0.0 n/a 0 0
Sugar (g) 3.3 n/a 0.7 n/a 4 0
Theobromine (mg) 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.9 0.1 0.1 0.4 2 0
Threonine (g) 0.4 2.9 1.1 1.4 6 0
Tocopherol, alpha (mg) 1.7 n/a 2.1 n/a 4 0
Tocopherol, beta (mg) 0.3 n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 1.9 n/a 0.1 n/a 2 0
Tocopherol, gamma (mg) 7.6 n/a 1.0 n/a 9 1
Total Fat (g) 13.3 110.6 19.0 35.7 179 15
Trans-monoenoic Fat (g) 0.6 n/a 0.1 n/a 1 0
TransFatty acids (g) 0.7 n/a 0.1 n/a 1 0
Tryptophan (g) 0.2 1.3 0.3 0.4 2 0
Tyrosine (g) 0.3 4.9 1.0 1.5 8 1
Valine (g) 0.6 5.3 1.7 2.1 10 1
Vitamin A, IU (IU) 1.5 3,186.6 1,080.0 1,346.9 5,615 468
Vitamin A, RAE (mcg) 0.0 718.7 320.0 322.1 1,361 113
Vitamin B-12 (mcg) 0.1 5.8 1.8 3.5 11 1
Vitamin B-6 (mg) 0.1 0.6 0.3 0.4 1 0
Vitamin C (mg) 0.0 0.0 0.0 14.6 15 1
Vitamin D (IU) 0.0 n/a 164.0 n/a 164 14
Water (g) 6.0 194.9 152.3 855.9 1,209 101
Zinc (mg) 1.2 13.6 2.6 3.7 21 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.

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