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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1 cup (84g) graham cracker crumbs |
2 tablespoons (0g) coconut flour |
2 tablespoons (0g) turbinado sugar |
1/2 teaspoon (1g) ground ginger |
2 tablespoons (28g) butter |
1 tablespoon (14g) canola oil |
1 tablespoon (15g) water |
1 to taste (0g) cooking spray |
1 cup (226g) 2% fat cottage cheese |
1/2 cup (100g) sugar |
1/4 cup (0g) fat free cream cheese |
1 1/2 tablespoons (9g) lemon rind |
1 tablespoon (15g) fresh lemon juice |
1 tablespoon (15g) pineapple juice |
1/2 teaspoon (2g) vanilla extract |
1 dash (0g) salt |
3/4 cup (180g) egg substitute |
1 cup (165g) fresh pineapple |
1/4 cup (21g) unsweetened dried shredded coconut |
Total | 1 serving | |
| Alanine (g) | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.1 | 0.1 | 0.1 | 2 | 0 |
| Alcohol (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.0 | 0.0 | 0.2 | 3 | 0 |
| Ash (g) | 1.5 | n/a | n/a | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 3.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 2.3 | 0.4 | 0.4 | 9 | 1 |
| Aspartic acid (g) | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.7 | 0.2 | 0.1 | 4 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 1.1 | 57.8 | 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 | 59 | 4 |
| Caffeine (mg) | 0.0 | n/a | n/a | 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 | 0 | 0 |
| Calcium (mg) | 20.2 | n/a | n/a | 1.0 | 6.8 | 0.0 | 0.4 | n/a | 205.7 | 1.0 | n/a | 12.0 | 0.9 | 2.0 | 0.2 | 0.1 | 131.4 | 21.5 | 5.5 | 409 | 26 |
| Calories | 355.3 | n/a | n/a | 3.0 | 203.6 | 123.8 | 0.0 | n/a | 194.4 | 387.0 | n/a | 4.2 | 3.2 | 8.1 | 6.0 | 0.0 | 86.4 | 82.5 | 140.6 | 1,598 | 100 |
| Calories (kj) | 1,486.8 | n/a | n/a | 12.6 | 851.7 | 517.9 | 0.0 | n/a | 815.9 | 1,618.0 | n/a | 17.6 | 13.4 | 33.7 | 25.3 | 0.0 | 361.8 | 344.9 | 588.1 | 6,688 | 418 |
| Campesterol | n/a | n/a | n/a | n/a | 0.0 | 33.7 | 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 | 34 | 2 |
| Carbohydrates (g) | 64.5 | n/a | n/a | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 8.3 | 100.0 | n/a | 1.4 | 1.0 | 2.0 | 0.3 | 0.0 | 3.6 | 21.6 | 5.0 | 208 | 13 |
| Cholesterol (mg) | 0.0 | n/a | n/a | 0.0 | 61.1 | 0.0 | 0.0 | n/a | 22.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 84 | 5 |
| Copper (mg) | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 1 | 0 |
| Cystine (g) | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 2.4 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 3.5 | 9 | 1 |
| Folate (mcg) | 38.6 | n/a | n/a | 0.1 | 0.9 | 0.0 | 0.0 | n/a | 22.6 | 0.0 | n/a | 1.2 | 2.9 | 2.8 | 0.0 | 0.0 | 28.8 | 29.7 | 1.9 | 129 | 8 |
| Folate, DFE (mcg) | 55.4 | n/a | n/a | 0.1 | 0.9 | 0.0 | 0.0 | n/a | 22.6 | 0.0 | n/a | 1.2 | 2.9 | 2.8 | 0.0 | 0.0 | 28.8 | 29.7 | 1.9 | 146 | 9 |
| Folate, food (mcg) | 14.3 | n/a | n/a | 0.1 | 0.9 | 0.0 | 0.0 | n/a | 22.6 | 0.0 | n/a | 1.2 | 2.9 | 2.8 | 0.0 | 0.0 | 28.8 | 29.7 | 1.9 | 105 | 7 |
| Folic acid (mcg) | 24.4 | n/a | n/a | 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 | 24 | 2 |
| Fructose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.6 | n/a | n/a | n/a | 3.5 | n/a | 4 | 0 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1.7 | 0.0 | n/a | n/a | 0.1 | 0.7 | n/a | n/a | n/a | 2.9 | n/a | 5 | 0 |
| Glutamic acid (g) | 1.9 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 6.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 3.0 | 0.1 | 0.3 | 12 | 1 |
| Glycine (g) | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.7 | 0.0 | 0.1 | 2 | 0 |
| Histidine (g) | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 3.1 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.5 | 0.7 | 9 | 1 |
| Isoleucine (g) | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.2 | 0.0 | 0.1 | 3 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 6.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 7 | 0 |
| Leucine (g) | 0.4 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.7 | 0.0 | 0.1 | 5 | 0 |
| Lysine (g) | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.3 | 0.0 | 0.1 | 4 | 0 |
| Magnesium (mg) | 25.2 | n/a | n/a | 1.9 | 0.6 | 0.0 | 0.1 | n/a | 15.8 | 0.0 | n/a | 1.3 | 0.9 | 1.8 | 0.3 | 0.0 | 27.0 | 19.8 | 19.2 | 114 | 7 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.7 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.5 | 0.6 | 3 | 0 |
| Methionine (g) | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.7 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 3.4 | n/a | n/a | 0.0 | 6.0 | 8.9 | 0.0 | n/a | 1.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 20 | 1 |
| Niacin (mg) | 3.5 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.8 | 0.1 | 5 | 0 |
| Pantothenic acid (mg) | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | 0.4 | 0.2 | 5 | 0 |
| Phenylalanine (g) | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.2 | 0.0 | 0.1 | 3 | 0 |
| Phosphorus (mg) | 87.4 | n/a | n/a | 1.5 | 6.8 | 0.0 | 0.0 | n/a | 368.4 | 0.0 | n/a | 1.1 | 1.2 | 1.2 | 0.1 | 0.0 | 129.6 | 13.2 | 43.9 | 654 | 41 |
| Phytosterols | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.1 | n/a | n/a | n/a | 0.0 | 171.0 | 9.9 | n/a | 185 | 12 |
| Polyunsaturated Fat (g) | 3.2 | n/a | n/a | 0.0 | 0.9 | 3.9 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 8 | 1 |
| Potassium (mg) | 113.4 | n/a | n/a | 11.9 | 6.8 | 0.0 | 0.1 | n/a | 189.8 | 2.0 | n/a | 14.3 | 15.2 | 19.9 | 3.1 | 0.0 | 383.4 | 179.9 | 115.7 | 1,056 | 66 |
| Proline (g) | 0.7 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.0 | 0.0 | 0.1 | 5 | 0 |
| Protein (g) | 5.8 | n/a | n/a | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 26.7 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 18.0 | 0.9 | 1.5 | 53 | 3 |
| Retinol (mcg) | 0.0 | n/a | n/a | 0.0 | 190.6 | 0.0 | 0.0 | n/a | 42.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 234 | 15 |
| Riboflavin (mg) | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 1.3 | n/a | n/a | 0.0 | 14.6 | 1.0 | 0.0 | n/a | 2.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.2 | 31 | 2 |
| Selenium (mcg) | 8.6 | n/a | n/a | 0.5 | 0.3 | 0.0 | 0.0 | n/a | 22.4 | 0.6 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 74.3 | 0.2 | 3.9 | 111 | 7 |
| Serine (g) | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.4 | 0.1 | 0.1 | 3 | 0 |
| Sodium (mg) | 400.7 | n/a | n/a | 0.2 | 202.8 | 0.0 | 0.4 | n/a | 745.8 | 1.0 | n/a | 0.5 | 0.1 | 0.3 | 0.2 | 155.0 | 358.2 | 1.7 | 7.9 | 1,875 | 117 |
| Starch | 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 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | 0.0 | 0.4 | 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 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 99.8 | n/a | n/a | 0.1 | 0.2 | n/a | n/a | n/a | 9.9 | n/a | 110 | 7 |
| Sugar (g) | 26.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 8.3 | 99.8 | n/a | 0.4 | 0.4 | 1.5 | 0.3 | 0.0 | 3.6 | 16.3 | 1.6 | 158 | 10 |
| Theobromine (mg) | 0.0 | n/a | n/a | 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 | 0 | 0 |
| Thiamin (mg) | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 1 | 0 |
| Threonine (g) | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.9 | 0.0 | 0.1 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.3 | n/a | n/a | 0.0 | 0.7 | 2.4 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 0.0 | 0.1 | 7 | 0 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.0 | 0.0 | 3.8 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 4 | 0 |
| Total Fat (g) | 8.5 | n/a | n/a | 0.0 | 23.0 | 14.0 | 0.0 | n/a | 5.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 13.7 | 65 | 4 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 0.9 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.8 | 0.0 | 0.0 | 3 | 0 |
| Valine (g) | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.8 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.4 | 0.0 | 0.1 | 4 | 0 |
| Vitamin A, IU (IU) | 1.7 | n/a | n/a | 0.3 | 709.7 | 0.0 | 0.0 | n/a | 167.2 | 0.0 | n/a | 4.5 | 0.9 | 0.8 | 0.0 | 0.0 | 405.0 | 95.7 | 0.0 | 1,386 | 87 |
| Vitamin A, RAE (mcg) | 0.0 | n/a | n/a | 0.0 | 194.3 | 0.0 | 0.0 | n/a | 45.2 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 19.8 | 5.0 | 0.0 | 264 | 17 |
| Vitamin B-12 (mcg) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.1 | n/a | n/a | 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 | 0.2 | 0.2 | 0.1 | 1 | 0 |
| Vitamin C (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 11.6 | 5.7 | 1.5 | 0.0 | 0.0 | 0.9 | 78.9 | 0.3 | 99 | 6 |
| Vitamin D (IU) | 0.0 | n/a | n/a | 0.0 | 17.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 118.8 | 0.0 | 0.0 | 136 | 8 |
| Water (g) | 3.7 | n/a | n/a | 0.1 | 4.5 | 0.0 | 14.5 | n/a | 182.4 | 0.0 | n/a | 7.3 | 13.6 | 13.2 | 1.1 | 0.0 | 156.6 | 141.9 | 0.6 | 540 | 34 |
| Zinc (mg) | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.2 | 0.4 | 4 | 0 |
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.