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.
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3 tablespoons (43g) butter |
1/2 (55g) onions |
2 (122g) carrots |
1 large (369g) potatoes |
2 (462g) cod fish fillets |
106 g (106g) shrimp |
14 ounces (0g) wild salmon chowder soup |
12 (72g) shrimp |
100 g (100g) frozen spinach |
2 cups (474g) boiling water |
1 cup (180g) diced tomatoes |
1 to taste (10g) fresh parsley |
1 to taste (0g) sea salt |
1 to taste (0g) fresh ground pepper |
1 drop (0g) hot sauce |
6 tablespoons (30g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 5.0 | 0.9 | n/a | 0.6 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 7 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.1 | 0.4 | 4.9 | 1.4 | n/a | 1.0 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 9 | 2 |
| Ash (g) | 0.9 | 0.2 | 1.2 | 4.0 | 5.4 | 2.0 | n/a | 1.3 | 1.4 | 0.5 | 0.9 | n/a | n/a | n/a | 0.0 | 2.4 | 20 | 5 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.2 | 1.7 | 8.4 | 1.6 | n/a | 1.1 | 0.4 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.8 | 15 | 4 |
| Beta-sitosterol (mg) | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 10.2 | 12.7 | 40.3 | 44.3 | 73.9 | 57.2 | n/a | 38.9 | 129.0 | 14.2 | 18.0 | n/a | n/a | n/a | 0.0 | 332.7 | 771 | 193 |
| Calories | 305.4 | 22.0 | 50.0 | 284.1 | 378.8 | 75.3 | n/a | 51.1 | 29.0 | 0.0 | 32.4 | n/a | n/a | n/a | 0.0 | 129.3 | 1,358 | 339 |
| Calories (kj) | 1,277.6 | 91.3 | 211.1 | 1,184.5 | 1,584.7 | 314.8 | n/a | 213.8 | 120.0 | 0.0 | 133.2 | n/a | n/a | n/a | 0.2 | 541.5 | 5,673 | 1,418 |
| Campesterol (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 5.1 | 11.7 | 64.5 | 0.0 | 1.0 | n/a | 0.7 | 4.2 | 0.0 | 7.0 | n/a | n/a | n/a | 0.0 | 1.2 | 95 | 24 |
| Cholesterol (mg) | 91.6 | 0.0 | 0.0 | 0.0 | 198.7 | 133.6 | n/a | 90.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 26.4 | 541 | 135 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 0.2 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.9 | 0.2 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.9 | 3.4 | 8.1 | 0.0 | 0.0 | n/a | 0.0 | 2.9 | 0.0 | 2.2 | n/a | n/a | n/a | 0.0 | 0.0 | 18 | 4 |
| Folate (mcg) | 1.3 | 10.5 | 23.2 | 59.0 | 32.3 | 20.1 | n/a | 13.7 | 145.0 | 0.0 | 27.0 | n/a | n/a | n/a | 0.0 | 3.0 | 335 | 84 |
| Folate, DFE (mcg) | 1.3 | 10.5 | 23.2 | 59.0 | 32.3 | 20.1 | n/a | 13.7 | 145.0 | 0.0 | 27.0 | n/a | n/a | n/a | 0.0 | 3.0 | 335 | 84 |
| Folate, food (mcg) | 1.3 | 10.5 | 23.2 | 59.0 | 32.3 | 20.1 | n/a | 13.7 | 145.0 | 0.0 | 27.0 | n/a | n/a | n/a | 0.0 | 3.0 | 335 | 84 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 0.7 | 0.7 | 1.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 2.5 | n/a | n/a | n/a | n/a | 0.0 | 5 | 1 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 1.1 | 0.7 | 1.2 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 2.3 | n/a | n/a | n/a | n/a | 0.0 | 6 | 1 |
| Glutamic acid (g) | 0.1 | 0.1 | 0.4 | 1.3 | 12.3 | 2.5 | n/a | 1.7 | 0.5 | n/a | 0.8 | n/a | n/a | n/a | 0.0 | 2.6 | 22 | 6 |
| Glycine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 4.0 | 0.8 | n/a | 0.6 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 6 | 2 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 2.4 | 0.3 | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 4 | 1 |
| Iron (mg) | 0.0 | 0.1 | 0.4 | 2.9 | 1.8 | 0.2 | n/a | 0.2 | 1.9 | 0.0 | 0.5 | n/a | n/a | n/a | 0.0 | 0.3 | 8 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 3.8 | 0.7 | n/a | 0.5 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.6 | 6 | 2 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.1 | 0.4 | 6.7 | 1.2 | n/a | 0.8 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 1.1 | 11 | 3 |
| Lysine (g) | 0.0 | 0.0 | 0.1 | 0.4 | 7.6 | 1.4 | n/a | 0.9 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.9 | 12 | 3 |
| Magnesium (mg) | 0.9 | 5.5 | 14.6 | 84.9 | 147.8 | 23.3 | n/a | 15.8 | 75.0 | 4.7 | 19.8 | n/a | n/a | n/a | 0.0 | 11.4 | 404 | 101 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.2 | 0.6 | 0.1 | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 2 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 2.4 | 0.4 | n/a | 0.3 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 4 | 1 |
| Monounsaturated Fat (g) | 9.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 2.5 | 12 | 3 |
| Niacin (mg) | 0.0 | 0.1 | 1.2 | 3.9 | 9.5 | 1.9 | n/a | 1.3 | 0.5 | 0.0 | 1.1 | n/a | n/a | n/a | 0.0 | 0.0 | 19 | 5 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.3 | 1.1 | 0.7 | 0.3 | n/a | 0.2 | 0.1 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | 0.1 | 3 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.1 | 0.3 | 3.2 | 0.6 | n/a | 0.4 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.6 | 6 | 1 |
| Phosphorus (mg) | 10.2 | 16.0 | 42.7 | 210.3 | 937.9 | 258.6 | n/a | 175.7 | 49.0 | 0.0 | 43.2 | n/a | n/a | n/a | 0.0 | 218.7 | 1,962 | 491 |
| Phytosterols | n/a | 8.3 | n/a | 18.5 | n/a | n/a | n/a | n/a | n/a | n/a | 12.6 | n/a | n/a | n/a | n/a | n/a | 39 | 10 |
| Polyunsaturated Fat (g) | 1.3 | 0.0 | 0.1 | 0.2 | 1.1 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.4 | 3 | 1 |
| Potassium (mg) | 10.2 | 80.3 | 390.4 | 1,553.5 | 1,908.1 | 119.8 | n/a | 81.4 | 346.0 | 4.7 | 426.6 | n/a | n/a | n/a | 0.6 | 37.5 | 4,959 | 1,240 |
| Proline (g) | 0.0 | 0.0 | 0.1 | 0.2 | 2.9 | 0.7 | n/a | 0.5 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 1.4 | 6 | 1 |
| Protein (g) | 0.4 | 0.6 | 1.1 | 7.5 | 82.3 | 14.4 | n/a | 9.8 | 3.6 | 0.0 | 1.6 | n/a | n/a | n/a | 0.0 | 11.5 | 133 | 33 |
| Retinol (mcg) | 285.8 | 0.0 | 0.0 | 0.0 | 55.4 | 57.2 | n/a | 38.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 66.9 | 504 | 126 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 1 | 0 |
| Saturated Fat (g) | 21.9 | 0.0 | 0.0 | 0.1 | 0.6 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 5.2 | 28 | 7 |
| Selenium (mcg) | 0.4 | 0.3 | 0.1 | 1.1 | 152.9 | 31.4 | n/a | 21.3 | 6.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 5.3 | 219 | 55 |
| Serine (g) | 0.0 | 0.0 | 0.1 | 0.3 | 3.4 | 0.6 | n/a | 0.4 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.7 | 6 | 1 |
| Sodium (mg) | 304.2 | 2.2 | 84.2 | 22.1 | 249.5 | 600.0 | n/a | 407.5 | 74.0 | 14.2 | 9.0 | n/a | n/a | n/a | 10.4 | 458.7 | 2,236 | 559 |
| Starch | n/a | 0.0 | 1.7 | 57.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 59 | 15 |
| Stigmasterol (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.5 | 4.4 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 6 | 1 |
| Sugar (g) | 0.0 | 2.3 | 5.8 | 2.9 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 4.7 | n/a | n/a | n/a | 0.0 | 0.3 | 17 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.1 | 0.3 | 0.4 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.2 | 0.2 | 3.6 | 0.6 | n/a | 0.4 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 6 | 1 |
| Tocopherol, alpha (mg) | 1.0 | 0.0 | 0.8 | 0.0 | 3.0 | 1.4 | n/a | 1.0 | 2.9 | 0.0 | 1.0 | n/a | n/a | n/a | 0.0 | 0.1 | 11 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 34.6 | 0.1 | 0.3 | 0.3 | 3.1 | 1.1 | n/a | 0.7 | 0.6 | 0.0 | 0.4 | n/a | n/a | n/a | 0.0 | 8.6 | 50 | 12 |
| Trans-monoenoic Fat (g) | 1.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids (g) | 1.4 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.2 | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 2 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 2.8 | 0.5 | n/a | 0.4 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.7 | 5 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.1 | 0.4 | 4.2 | 0.7 | n/a | 0.5 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.8 | 7 | 2 |
| Vitamin A, IU (IU) | 1,064.6 | 1.1 | 20,381.3 | 7.4 | 184.8 | 190.8 | n/a | 129.6 | 11,725.6 | 0.0 | 1,499.4 | n/a | n/a | n/a | 0.6 | 259.5 | 35,445 | 8,861 |
| Vitamin A, RAE (mcg) | 291.4 | 0.0 | 1,018.7 | 0.0 | 55.4 | 57.2 | n/a | 38.9 | 586.0 | 0.0 | 75.6 | n/a | n/a | n/a | 0.0 | 68.7 | 2,192 | 548 |
| Vitamin B-12 (mcg) | 0.1 | 0.0 | 0.0 | 0.0 | 4.2 | 1.2 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.7 | 7 | 2 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.2 | 1.1 | 1.1 | 0.2 | n/a | 0.1 | 0.2 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 3 | 1 |
| Vitamin C (mg) | 0.0 | 4.1 | 7.2 | 72.7 | 4.6 | 0.0 | n/a | 0.0 | 5.5 | 0.0 | 24.7 | n/a | n/a | n/a | 0.3 | 0.0 | 119 | 30 |
| Vitamin D (IU) | 25.6 | 0.0 | 0.0 | 0.0 | 166.3 | 2.1 | n/a | 1.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 6.3 | 202 | 50 |
| Water (g) | 6.8 | 49.0 | 107.7 | 292.8 | 375.2 | 88.0 | n/a | 59.8 | 90.2 | 473.5 | 170.1 | n/a | n/a | n/a | 0.4 | 6.3 | 1,720 | 430 |
| Zinc (mg) | 0.0 | 0.1 | 0.3 | 1.1 | 2.1 | 1.0 | n/a | 0.7 | 0.6 | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | 1.2 | 7 | 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.