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.
|
3/4 cup (90g) whole wheat pastry flour |
3/4 cup (94g) all-purpose flour |
1 1/2 teaspoons (7g) baking powder |
1/4 teaspoon (2g) salt |
1/2 cup (73g) fat-free cottage cheese |
1/4 cup (55g) canola oil |
1/4 cup (62g) skim milk |
1 1/2 teaspoons (6g) sugar |
1 (50g) eggs |
1 tablespoon (15g) water |
1 tablespoon (14g) extra virgin olive oil |
2 cups (178g) leeks |
12 ounces (340g) mushrooms |
1 large (50g) eggs |
1/3 cup (85g) nonfat sour cream |
1/2 teaspoon (3g) salt |
1 to taste (0g) fresh ground pepper |
1/2 cup (50g) scallions |
1/4 cup (15g) parsley |
Total | 1 serving | |
| Alanine (g) | 0.4 | 0.3 | n/a | 0.0 | 0.3 | n/a | 0.1 | n/a | 0.4 | n/a | 0.0 | 0.1 | 0.7 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.6 | 0.4 | n/a | 0.0 | 0.3 | n/a | 0.1 | n/a | 0.4 | n/a | 0.0 | 0.1 | 0.3 | 0.4 | n/a | 0.0 | n/a | 0.1 | 0.0 | 3 | 0 |
| Ash (g) | 1.4 | 0.4 | 5.0 | 1.5 | 1.2 | 0.0 | 0.5 | 0.0 | 0.5 | 0.0 | 0.0 | 1.9 | 2.9 | 0.5 | 1.0 | 3.0 | n/a | 0.4 | 0.3 | 21 | 3 |
| Aspartic acid (g) | 0.6 | 0.4 | n/a | 0.0 | 0.6 | n/a | 0.2 | n/a | 0.7 | n/a | 0.0 | 0.2 | 0.7 | 0.7 | n/a | 0.0 | n/a | 0.1 | 0.0 | 4 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 225.1 | 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 | 225 | 38 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 30.6 | 14.1 | 508.1 | 0.4 | 62.4 | 0.0 | 87.9 | 0.1 | 28.0 | 0.4 | 0.1 | 105.0 | 10.2 | 28.0 | 120.2 | 0.7 | n/a | 36.0 | 20.7 | 1,053 | 175 |
| Calories | 306.0 | 341.3 | 3.5 | 0.0 | 52.2 | 481.8 | 25.2 | 24.4 | 71.5 | 0.0 | 119.3 | 108.6 | 74.8 | 71.5 | 77.6 | 0.0 | n/a | 16.0 | 5.4 | 1,779 | 297 |
| Calories (kj) | 1,281.6 | 1,427.8 | 14.7 | 0.0 | 219.7 | 2,016.0 | 104.6 | 101.9 | 299.5 | 0.0 | 499.4 | 453.9 | 316.4 | 299.5 | 324.8 | 0.0 | n/a | 67.5 | 22.7 | 7,450 | 1,242 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | 131.3 | n/a | n/a | n/a | n/a | n/a | n/a | 6.8 | n/a | n/a | n/a | n/a | n/a | n/a | 138 | 23 |
| Carbohydrates (g) | 64.8 | 71.5 | 1.7 | 0.0 | 4.8 | 0.0 | 3.4 | 6.3 | 0.4 | 0.0 | 0.0 | 25.2 | 11.1 | 0.4 | 12.9 | 0.0 | n/a | 3.7 | 0.9 | 207 | 35 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 5.1 | 0.0 | 1.2 | 0.0 | 186.0 | 0.0 | 0.0 | 0.0 | 0.0 | 186.0 | 7.7 | 0.0 | n/a | 0.0 | 0.0 | 386 | 64 |
| Copper (mg) | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 9.6 | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.2 | 3.4 | 0.0 | 0.0 | 0.0 | n/a | 1.3 | 0.5 | 21 | 3 |
| Folate (mcg) | 39.6 | 24.4 | 0.0 | 0.0 | 6.5 | 0.0 | 3.7 | 0.0 | 23.5 | 0.0 | 0.0 | 113.9 | 57.8 | 23.5 | n/a | 0.0 | n/a | 32.0 | 22.8 | 348 | 58 |
| Folate, DFE (mcg) | 39.6 | 24.4 | 0.0 | 0.0 | 6.5 | 0.0 | 3.7 | 0.0 | 23.5 | 0.0 | 0.0 | 113.9 | 57.8 | 23.5 | n/a | 0.0 | n/a | 32.0 | 22.8 | 348 | 58 |
| Folate, food (mcg) | 39.6 | 24.4 | 0.0 | 0.0 | 6.5 | 0.0 | 3.7 | 0.0 | 23.5 | 0.0 | 0.0 | 113.9 | 57.8 | 23.5 | n/a | 0.0 | n/a | 32.0 | 22.8 | 348 | 58 |
| Folic acid (mcg) | 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 5.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Glutamic acid (g) | 3.9 | 3.3 | n/a | 0.0 | 1.8 | n/a | 0.5 | n/a | 0.8 | n/a | 0.0 | 0.4 | 1.2 | 0.8 | n/a | 0.0 | n/a | 0.2 | 0.0 | 13 | 2 |
| Glycine (g) | 0.5 | 0.3 | n/a | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.1 | 0.3 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Histidine (g) | 0.3 | 0.2 | n/a | 0.0 | 0.2 | n/a | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Iron (mg) | 3.2 | 1.1 | 0.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.1 | 3.7 | 1.7 | 0.9 | 0.0 | 0.0 | n/a | 0.7 | 0.9 | 14 | 2 |
| Isoleucine (g) | 0.4 | 0.3 | n/a | 0.0 | 0.4 | n/a | 0.1 | n/a | 0.3 | n/a | 0.0 | 0.1 | 0.3 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Leucine (g) | 0.8 | 0.7 | n/a | 0.0 | 0.8 | n/a | 0.2 | n/a | 0.5 | n/a | 0.0 | 0.2 | 0.4 | 0.5 | n/a | 0.0 | n/a | 0.1 | 0.0 | 4 | 1 |
| Lysine (g) | 0.3 | 0.2 | n/a | 0.0 | 0.6 | n/a | 0.2 | n/a | 0.5 | n/a | 0.0 | 0.1 | 0.4 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
| Magnesium (mg) | 123.3 | 20.6 | 2.7 | 0.0 | 8.0 | 0.0 | 9.8 | 0.0 | 6.0 | 0.1 | 0.0 | 49.8 | 30.6 | 6.0 | n/a | 0.0 | n/a | 10.0 | 7.5 | 275 | 46 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 3.7 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 5 | 1 |
| Methionine (g) | 0.2 | 0.2 | n/a | 0.0 | 0.2 | n/a | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 34.5 | 0.0 | 0.0 | 1.8 | 0.0 | 9.8 | 0.0 | 0.0 | 1.8 | n/a | 0.0 | n/a | 0.0 | 0.0 | 48 | 8 |
| Niacin (mg) | 4.5 | 1.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 12.3 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.2 | 19 | 3 |
| Pantothenic acid (mg) | 0.5 | 0.4 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.8 | 0.0 | 0.0 | 0.2 | 5.1 | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.1 | 8 | 1 |
| Phenylalanine (g) | 0.6 | 0.5 | n/a | 0.0 | 0.4 | n/a | 0.1 | n/a | 0.3 | n/a | 0.0 | 0.1 | 0.3 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
| Phosphorus (mg) | 321.3 | 101.3 | 684.3 | 0.0 | 137.8 | 0.0 | 68.9 | 0.0 | 99.0 | 0.0 | 0.0 | 62.3 | 292.6 | 99.0 | 98.9 | 0.0 | n/a | 18.5 | 8.7 | 1,993 | 332 |
| Phytosterols | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 29.8 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.8 | 31 | 5 |
| Polyunsaturated Fat (g) | 1.1 | 0.4 | 0.0 | 0.0 | 0.0 | 15.3 | 0.0 | 0.0 | 1.0 | 0.0 | 1.4 | 0.3 | 0.5 | 1.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 21 | 4 |
| Potassium (mg) | 326.7 | 100.3 | 0.3 | 0.1 | 99.3 | 0.0 | 111.9 | 0.1 | 69.0 | 0.1 | 0.1 | 320.4 | 1,081.9 | 69.0 | 186.7 | 0.2 | n/a | 138.0 | 83.1 | 2,587 | 431 |
| Proline (g) | 1.9 | 1.1 | n/a | 0.0 | 0.8 | n/a | 0.2 | n/a | 0.3 | n/a | 0.0 | 0.1 | 0.3 | 0.3 | n/a | 0.0 | n/a | 0.1 | 0.0 | 5 | 1 |
| Protein (g) | 11.9 | 9.7 | 0.0 | 0.0 | 7.5 | 0.0 | 2.4 | 0.0 | 6.3 | 0.0 | 0.0 | 2.7 | 10.5 | 6.3 | 4.0 | 0.0 | n/a | 0.9 | 0.4 | 63 | 10 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 37.5 | 0.0 | 80.0 | 0.0 | 0.0 | 0.0 | 0.0 | 80.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 199 | 33 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 1.4 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 4.0 | 0.1 | 0.0 | 1.6 | 0.0 | 1.9 | 0.1 | 0.2 | 1.6 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | 11 | 2 |
| Selenium (mcg) | 55.6 | 31.8 | 0.0 | 0.0 | 6.8 | 0.0 | 1.5 | 0.0 | 15.4 | 0.0 | 0.0 | 1.8 | 31.6 | 15.4 | n/a | 0.0 | n/a | 0.3 | 0.0 | 160 | 27 |
| Serine (g) | 0.6 | 0.5 | n/a | 0.0 | 0.4 | n/a | 0.1 | n/a | 0.5 | n/a | 0.0 | 0.2 | 0.3 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Sodium (mg) | 1.8 | 1.9 | 544.6 | 581.4 | 239.3 | 0.0 | 36.3 | 0.1 | 71.0 | 0.4 | 0.3 | 35.6 | 17.0 | 71.0 | 61.4 | 1,162.7 | n/a | 8.0 | 8.4 | 2,841 | 474 |
| Starch (g) | 52.0 | 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 | n/a | n/a | 52 | 9 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | 1.6 | 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 | 2 | 0 |
| Sucrose (g) | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 6.3 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 7 | 1 |
| Sugar (g) | 0.4 | 0.3 | 0.0 | 0.0 | 1.3 | 0.0 | n/a | 6.3 | 0.2 | 0.0 | 0.0 | 6.9 | 6.7 | 0.2 | 6.1 | 0.0 | n/a | 1.2 | 0.1 | 30 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.3 | 0.3 | n/a | 0.0 | 0.3 | n/a | 0.1 | n/a | 0.3 | n/a | 0.0 | 0.1 | 0.4 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 9.5 | n/a | 0.0 | 0.5 | 0.0 | 1.9 | 1.6 | 0.0 | 0.5 | n/a | 0.0 | n/a | 0.3 | 0.1 | 15 | 3 |
| Tocopherol, beta (mg) | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Tocopherol, gamma (mg) | 1.7 | n/a | n/a | n/a | 0.0 | 14.9 | n/a | n/a | 0.3 | n/a | 0.1 | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.1 | 17 | 3 |
| Total Fat (g) | 2.3 | 0.9 | 0.0 | 0.0 | 0.2 | 54.5 | 0.2 | 0.0 | 4.8 | 0.0 | 13.5 | 0.5 | 1.2 | 4.8 | 1.1 | 0.0 | n/a | 0.1 | 0.1 | 84 | 14 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.2 | 0.3 | n/a | 0.0 | 0.4 | n/a | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Valine (g) | 0.5 | 0.4 | n/a | 0.0 | 0.5 | n/a | 0.2 | n/a | 0.4 | n/a | 0.0 | 0.1 | 0.8 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 8.1 | 0.0 | 0.0 | 0.0 | 5.8 | 0.0 | 124.8 | 0.0 | 270.0 | 0.0 | 0.0 | 2,967.3 | 0.0 | 270.0 | 578.8 | 0.0 | n/a | 498.5 | 1,263.6 | 5,987 | 998 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 37.5 | 0.0 | 80.0 | 0.0 | 0.0 | 147.7 | 0.0 | 80.0 | n/a | 0.0 | n/a | 25.0 | 63.2 | 435 | 72 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.3 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.4 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 21.4 | 7.1 | 0.0 | 1.0 | 0.0 | n/a | 9.4 | 20.0 | 60 | 10 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.6 | 0.0 | 41.0 | 0.0 | 0.0 | 0.0 | 23.8 | 41.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 130 | 22 |
| Water (g) | 9.7 | 11.2 | 0.3 | 0.0 | 58.7 | 0.0 | 55.0 | 0.0 | 38.1 | 14.5 | 0.0 | 147.7 | 314.5 | 38.1 | 66.2 | 0.0 | n/a | 44.9 | 13.2 | 812 | 135 |
| Zinc (mg) | 2.3 | 0.7 | 0.0 | 0.0 | 0.3 | 0.0 | 0.3 | 0.0 | 0.6 | 0.0 | 0.0 | 0.2 | 1.8 | 0.6 | n/a | 0.0 | n/a | 0.2 | 0.2 | 7 | 1 |
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