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 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.