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Nutritional Facts: Asparagus, Squash and Cheese 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.

  1 tablespoon (14g)
vegetable oil
1/4 cup (40g)
red onions
1 medium (196g)
yellow squash
1 lb (454g)
asparagus
1/2 cup (70g)
roasted red peppers
2 tablespoons (12g)
scallion tops
6 (300g)
eggs
1/2 teaspoon (3g)
kosher salt
1/4 teaspoon (1g)
fresh ground black pepper
1 pinch (0g)
nutmeg
1 cup (108g)
swiss cheese
1/2 cup (50g)
parmesan cheese
1 to taste (100g)
vegetable oil cooking spray
Total 1 serving
Alanine (g) 0.0 0.0 0.1 0.6 0.0 0.0 2.2 0.0 0.0 n/a 1.0 0.6 n/a 5 1
Alcohol (g) 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
Arginine (g) 0.0 0.0 0.1 0.4 0.0 0.0 2.5 0.0 0.0 n/a 1.0 0.8 n/a 5 1
Ash (g) 0.0 0.1 1.1 2.9 2.6 0.1 3.2 3.0 0.0 0.0 3.0 4.0 n/a 20 3
Aspartic acid (g) 0.0 0.0 0.3 2.5 0.1 0.0 4.0 0.0 0.0 n/a 1.7 1.3 n/a 10 1
Caffeine (mg) 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
Calcium (mg) 0.0 9.2 31.4 104.4 28.7 8.6 168.0 0.7 2.5 0.2 854.3 554.5 n/a 1,763 220
Calories 120.2 16.0 33.3 99.9 12.6 3.8 429.0 0.0 1.4 0.6 410.4 215.5 n/a 1,343 168
Calories (kj) 503.1 66.4 137.2 426.8 52.5 16.2 1,797.0 0.0 6.0 2.6 1,718.3 902.5 n/a 5,629 704
Carbohydrates (g) 0.0 3.7 6.1 18.7 2.7 0.9 2.2 0.0 0.4 0.1 5.8 2.0 n/a 43 5
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 1,116.0 0.0 0.0 0.0 99.4 44.0 n/a 1,259 157
Copper (mg) 0.0 0.0 0.1 0.7 0.1 0.0 0.2 0.0 0.0 0.0 0.0 0.1 n/a 1 0
Cystine (g) 0.0 0.0 0.0 0.2 0.0 n/a 0.8 0.0 0.0 n/a 0.3 0.1 n/a 1 0
Dietary Fiber (g) 0.0 0.7 2.0 9.1 0.8 0.3 0.0 0.0 0.1 0.0 0.0 0.0 n/a 13 2
Folate (mcg) 0.0 7.6 47.0 676.5 11.2 7.7 141.0 0.0 0.1 0.1 6.5 5.0 n/a 903 113
Folate, DFE (mcg) 0.0 7.6 47.0 676.5 11.2 7.7 141.0 0.0 0.1 0.1 6.5 5.0 n/a 903 113
Folate, food (mcg) 0.0 7.6 47.0 676.5 11.2 7.7 141.0 0.0 0.1 0.1 6.5 5.0 n/a 903 113
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 n/a 0 0
Fructose n/a 0.5 2.7 3.6 n/a n/a 0.0 n/a 0.0 n/a n/a 0.1 n/a 7 1
Galactose n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.1 n/a 0 0
Glucose (dextrose) n/a 0.8 2.1 1.9 n/a n/a 1.1 n/a 0.0 n/a 0.5 0.1 n/a 6 1
Glutamic acid (g) 0.0 0.1 0.3 1.2 0.1 0.0 5.0 0.0 0.0 n/a 6.2 4.3 n/a 17 2
Glycine (g) 0.0 0.0 0.1 0.5 0.0 0.0 1.3 0.0 0.0 n/a 0.5 0.4 n/a 3 0
Histidine (g) 0.0 0.0 0.1 0.2 0.0 0.0 0.9 0.0 0.0 n/a 1.2 0.5 n/a 3 0
Hydroxyproline 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
Iron (mg) 0.0 0.1 0.7 4.1 0.6 0.2 5.3 0.0 0.1 0.0 0.2 0.5 n/a 12 1
Isoleucine (g) 0.0 0.0 0.1 0.4 0.0 0.0 2.0 0.0 0.0 n/a 1.7 1.0 n/a 5 1
Lactose n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.1 0.1 n/a 0 0
Leucine (g) 0.0 0.0 0.1 0.6 0.0 0.0 3.3 0.0 0.0 n/a 3.2 1.9 n/a 9 1
Lysine (g) 0.0 0.0 0.1 0.5 0.0 0.0 2.7 0.0 0.0 n/a 2.8 1.5 n/a 8 1
Magnesium (mg) 0.0 4.0 35.3 63.6 7.7 2.4 36.0 0.0 1.0 0.2 41.0 19.0 n/a 210 26
Maltose n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.7 0.1 n/a 1 0
Manganese n/a 0.1 0.3 0.7 0.1 0.0 0.1 0.0 0.1 0.0 0.0 0.0 n/a 1 0
Methionine (g) 0.0 0.0 0.0 0.2 0.0 0.0 1.1 0.0 0.0 n/a 0.8 0.5 n/a 3 0
Monounsaturated Fat (g) 3.8 0.0 0.0 0.0 0.0 0.0 11.0 0.0 0.0 0.0 7.9 4.2 n/a 27 3
Niacin (mg) 0.0 0.0 0.9 4.9 0.4 0.1 0.2 0.0 0.0 0.0 0.1 0.1 n/a 7 1
Pantothenic acid (mg) 0.0 0.0 0.4 1.0 0.0 0.0 4.6 0.0 0.0 n/a 0.5 0.2 n/a 7 1
Phenylalanine (g) 0.0 0.0 0.1 0.4 0.0 0.0 2.0 0.0 0.0 n/a 1.8 1.0 n/a 5 1
Phosphorus (mg) 0.0 11.6 74.5 245.2 14.0 4.4 594.0 0.0 0.9 0.3 612.4 364.5 n/a 1,922 240
Phytosterols (mg) 131.6 6.0 n/a n/a n/a n/a n/a 0.0 0.5 0.1 n/a n/a n/a 138 17
Polyunsaturated Fat (g) 7.4 0.0 0.2 0.5 0.1 0.0 5.7 0.0 0.0 0.0 1.0 0.6 n/a 16 2
Potassium (mg) 0.0 58.4 511.6 1,017.0 102.2 33.1 414.0 0.2 7.6 0.4 83.2 62.5 n/a 2,290 286
Proline (g) 0.0 0.0 0.1 0.3 0.0 0.0 1.5 0.0 0.0 n/a 4.0 2.3 n/a 8 1
Protein (g) 0.0 0.4 2.4 10.9 0.6 0.2 37.7 0.0 0.1 0.0 29.1 19.2 n/a 101 13
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 480.0 0.0 0.0 0.0 231.1 111.5 n/a 823 103
Riboflavin (mg) 0.0 0.0 0.2 0.6 0.0 0.0 1.4 0.0 0.0 0.0 0.3 0.2 n/a 3 0
Saturated Fat (g) 1.8 0.0 0.2 0.2 0.0 0.0 9.4 0.0 0.0 0.0 19.2 8.7 n/a 39 5
Selenium (mcg) 0.0 0.2 0.4 27.7 0.2 0.1 92.1 0.0 0.0 0.0 19.7 8.9 n/a 149 19
Serine (g) 0.0 0.0 0.1 0.5 0.0 0.0 2.9 0.0 0.0 n/a 1.8 1.1 n/a 6 1
Sodium (mg) 0.0 1.6 15.7 63.6 958.3 1.9 426.0 1,162.7 0.1 0.0 207.4 764.5 n/a 3,602 450
Starch n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.4 0.1 0.4 n/a n/a 0.0 n/a 0.0 n/a 0.2 0.1 n/a 1 0
Sugar (g) 0.0 1.7 4.9 5.9 n/a 0.3 1.1 0.0 0.0 0.0 1.4 0.5 n/a 16 2
Theobromine (mg) 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
Thiamin (mg) 0.0 0.0 0.1 0.7 0.0 0.0 0.1 0.0 0.0 0.0 0.1 0.0 n/a 1 0
Threonine (g) 0.0 0.0 0.1 0.4 0.0 0.0 1.7 0.0 0.0 n/a 1.1 0.7 n/a 4 1
Tocopherol, alpha (mg) 1.9 0.0 0.2 6.8 n/a 0.1 3.2 0.0 0.0 0.0 0.4 0.1 n/a 13 2
Tocopherol, beta n/a 0.0 n/a 0.1 n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 n/a n/a 0.2 n/a 0.0 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma n/a 0.0 n/a 1.0 n/a n/a 1.5 n/a 0.0 0.0 0.0 n/a n/a 3 0
Total Fat (g) 13.6 0.0 0.6 1.0 0.2 0.0 28.5 0.0 0.0 0.0 30.0 14.3 n/a 88 11
Trans-monoenoic Fat (g) 0.0 n/a 0.0 n/a n/a n/a 0.1 n/a 0.0 n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.0 n/a 0.0 n/a n/a n/a 0.1 n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.5 0.0 0.0 n/a 0.4 0.3 n/a 1 0
Tyrosine (g) 0.0 0.0 0.1 0.3 0.0 0.0 1.5 0.0 0.0 n/a 1.8 1.2 n/a 5 1
Valine (g) 0.0 0.0 0.1 0.6 0.0 0.0 2.6 0.0 0.0 n/a 2.3 1.3 n/a 7 1
Vitamin A, IU (IU) 0.0 0.8 392.0 4,567.2 364.0 119.6 1,620.0 0.0 3.1 0.1 896.4 432.5 n/a 8,396 1,049
Vitamin A, RAE (mcg) 0.0 0.0 19.6 227.0 18.2 6.0 480.0 0.0 0.2 0.0 237.6 114.5 n/a 1,103 138
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 2.7 0.0 0.0 0.0 3.6 1.1 n/a 7 1
Vitamin B-6 (mg) 0.0 0.0 0.3 0.4 0.1 0.0 0.5 0.0 0.0 0.0 0.1 0.0 n/a 1 0
Vitamin C (mg) 0.0 3.0 35.1 35.0 32.6 2.3 0.0 0.0 0.0 0.0 0.0 0.0 n/a 108 13
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 246.0 0.0 0.0 0.0 21.6 10.5 n/a 278 35
Water (g) 0.0 35.6 185.8 420.5 63.9 10.8 228.5 0.0 0.1 0.0 40.1 10.4 n/a 996 124
Zinc (mg) 0.0 0.1 0.6 2.7 0.1 0.0 3.9 0.0 0.0 0.0 4.7 1.9 n/a 14 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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