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.
|
1/2 cup (54g) breadcrumbs |
1 tablespoon (14g) butter |
1/4 cup (40g) shallots |
2 (6g) garlic cloves |
2 tablespoons (16g) flour |
1 1/2 cups (366g) milk |
1/2 cup (120g) cream |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) black pepper |
1/2 cup (57g) smoked gouda cheese |
1/2 cup (57g) smoked cheddar cheese |
1/3 cup (33g) parmesan cheese |
5 cups (150g) fresh spinach |
4 cups (420g) elbow macaroni |
1 to taste (0g) cooking spray |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.4 | 0.4 | 0.4 | 0.2 | 1.8 | n/a | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 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 |
| Arginine (g) | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.5 | 0.5 | 0.5 | 0.2 | 2.0 | n/a | 5 | 1 |
| Ash (g) | 1.5 | 0.3 | 0.3 | 0.1 | 0.1 | 2.6 | 0.5 | 3.0 | 0.0 | 2.2 | 2.2 | 2.7 | 2.6 | 3.7 | n/a | 22 | 5 |
| Aspartic acid (g) | 0.4 | 0.0 | 0.1 | 0.0 | 0.1 | 0.9 | 0.2 | 0.0 | 0.0 | 1.0 | 0.9 | 0.9 | 0.4 | 2.6 | n/a | 7 | 2 |
| Beta-sitosterol | n/a | 0.6 | 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 | 1 | 0 |
| Caffeine (mg) | 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 | n/a | 0 | 0 |
| Calcium (mg) | 98.8 | 3.4 | 14.8 | 10.9 | 2.3 | 435.5 | 82.5 | 0.7 | 2.5 | 395.5 | 407.4 | 369.3 | 148.5 | 88.2 | n/a | 2,060 | 515 |
| Calories | 213.3 | 101.8 | 28.8 | 8.9 | 56.9 | 234.2 | 348.9 | 0.0 | 1.4 | 201.1 | 227.7 | 143.5 | 34.5 | 1,558.2 | n/a | 3,159 | 790 |
| Calories (kj) | 892.6 | 425.9 | 120.8 | 37.4 | 238.0 | 980.9 | 1,461.5 | 0.0 | 6.0 | 842.4 | 951.5 | 601.1 | 145.5 | 6,522.6 | n/a | 13,226 | 3,307 |
| Campesterol | 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 | 0 | 0 |
| Carbohydrates (g) | 38.9 | 0.0 | 6.7 | 2.0 | 11.9 | 17.0 | 3.5 | 0.0 | 0.4 | 1.3 | 0.7 | 1.4 | 5.4 | 313.6 | n/a | 403 | 101 |
| Cholesterol (mg) | 0.0 | 30.5 | 0.0 | 0.0 | 0.0 | 51.2 | 132.6 | 0.0 | 0.0 | 64.4 | 59.3 | 29.3 | 0.0 | 0.0 | n/a | 367 | 92 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 1.2 | n/a | 2 | 0 |
| Cystine (g) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 1.1 | n/a | 2 | 0 |
| Dietary Fiber (g) | 2.4 | 0.0 | n/a | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.3 | 13.4 | n/a | 20 | 5 |
| Folate (mcg) | 57.8 | 0.4 | 13.6 | 0.2 | 28.6 | 18.3 | 4.8 | 0.0 | 0.1 | 11.9 | 10.2 | 3.3 | 291.0 | 995.4 | n/a | 1,436 | 359 |
| Folate, DFE (mcg) | 88.6 | 0.4 | 13.6 | 0.2 | 45.5 | 18.3 | 4.8 | 0.0 | 0.1 | 11.9 | 10.2 | 3.3 | 291.0 | 1,642.2 | n/a | 2,130 | 532 |
| Folate, food (mcg) | 13.5 | 0.4 | 13.6 | 0.2 | 4.5 | 18.3 | 4.8 | 0.0 | 0.1 | 11.9 | 10.2 | 3.3 | 291.0 | 75.6 | n/a | 447 | 112 |
| Folic acid (mcg) | 44.3 | 0.0 | 0.0 | 0.0 | 24.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 919.8 | n/a | 988 | 247 |
| Fructose (g) | 1.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.5 | n/a | 2 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.5 | n/a | 2 | 0 |
| Glutamic acid (g) | 2.2 | 0.0 | 0.2 | 0.0 | 0.5 | 2.5 | 0.5 | 0.0 | 0.0 | 3.5 | 3.4 | 2.9 | 0.5 | 19.3 | n/a | 36 | 9 |
| Glycine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.3 | 0.2 | 0.3 | 0.2 | 1.9 | n/a | 4 | 1 |
| Histidine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.6 | 0.5 | 0.4 | 0.1 | 1.3 | n/a | 3 | 1 |
| 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 | n/a | 0 | 0 |
| Iron (mg) | 2.6 | 0.0 | 0.5 | 0.1 | 0.7 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.4 | 0.3 | 4.1 | 13.9 | n/a | 23 | 6 |
| Isoleucine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 0.2 | 0.0 | 0.0 | 0.7 | 0.9 | 0.7 | 0.2 | 2.1 | n/a | 6 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.5 | 0.0 | 0.1 | 0.0 | 0.1 | 1.2 | 0.3 | 0.0 | 0.0 | 1.4 | 1.3 | 1.2 | 0.3 | 4.1 | n/a | 11 | 3 |
| Lysine (g) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 1.0 | 0.2 | 0.0 | 0.0 | 1.5 | 1.2 | 1.0 | 0.3 | 1.3 | n/a | 7 | 2 |
| Magnesium (mg) | 23.2 | 0.3 | 8.4 | 1.5 | 3.4 | 47.6 | 8.4 | 0.0 | 1.0 | 16.4 | 15.8 | 12.7 | 118.5 | 222.6 | n/a | 480 | 120 |
| Maltose (g) | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 8.2 | n/a | 9 | 2 |
| Manganese (mg) | 0.5 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.3 | 3.9 | n/a | 6 | 2 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.4 | 0.4 | 0.3 | 0.1 | 0.6 | n/a | 2 | 1 |
| Monounsaturated Fat (g) | 0.6 | 3.0 | 0.0 | 0.0 | 0.0 | 3.9 | 10.9 | 0.0 | 0.0 | 4.4 | 5.3 | 2.8 | 0.0 | 0.7 | n/a | 32 | 8 |
| Niacin (mg) | 3.6 | 0.0 | 0.1 | 0.0 | 0.9 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 30.1 | n/a | 36 | 9 |
| Pantothenic acid (mg) | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 1.1 | 0.3 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 1.8 | n/a | 4 | 1 |
| Phenylalanine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.1 | 0.0 | 0.0 | 0.8 | 0.7 | 0.7 | 0.2 | 2.8 | n/a | 6 | 2 |
| Phosphorus (mg) | 89.1 | 3.4 | 24.0 | 9.2 | 16.9 | 340.4 | 72.9 | 0.0 | 0.9 | 308.5 | 289.3 | 242.8 | 73.5 | 793.8 | n/a | 2,265 | 566 |
| Phytosterols (mg) | 4.3 | n/a | 2.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | n/a | 13.5 | n/a | n/a | 20 | 5 |
| Polyunsaturated Fat (g) | 1.1 | 0.4 | 0.0 | 0.0 | 0.1 | 0.5 | 1.1 | 0.0 | 0.0 | 0.4 | 0.5 | 0.4 | 0.2 | 2.4 | n/a | 7 | 2 |
| Potassium (mg) | 105.8 | 3.4 | 133.6 | 24.1 | 16.7 | 552.7 | 115.9 | 0.2 | 7.6 | 68.4 | 55.4 | 41.6 | 837.0 | 936.6 | n/a | 2,899 | 725 |
| Proline (g) | 0.7 | 0.0 | 0.1 | 0.0 | 0.2 | 1.2 | 0.3 | 0.0 | 0.0 | 1.8 | 1.6 | 1.5 | 0.2 | 6.6 | n/a | 14 | 4 |
| Protein (g) | 7.2 | 0.1 | 1.0 | 0.4 | 1.6 | 12.0 | 2.6 | 0.0 | 0.1 | 14.1 | 14.1 | 12.8 | 4.3 | 54.8 | n/a | 125 | 31 |
| Retinol (mcg) | 0.0 | 95.3 | 0.0 | 0.0 | 0.0 | 113.5 | 327.4 | 0.0 | 0.0 | 92.7 | 145.8 | 74.3 | 0.0 | 0.0 | n/a | 849 | 212 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.2 | 0.3 | 1.7 | n/a | 4 | 1 |
| Saturated Fat (g) | 0.6 | 7.3 | 0.0 | 0.0 | 0.0 | 8.3 | 23.1 | 0.0 | 0.0 | 10.0 | 11.9 | 5.8 | 0.1 | 1.2 | n/a | 68 | 17 |
| Selenium (mcg) | 13.6 | 0.1 | 0.5 | 0.9 | 5.3 | 7.3 | 0.6 | 0.0 | 0.0 | 8.2 | 7.9 | 5.9 | 1.5 | 265.4 | n/a | 317 | 79 |
| Serine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 0.1 | 0.0 | 0.0 | 0.9 | 0.8 | 0.8 | 0.2 | 2.6 | n/a | 7 | 2 |
| Sodium (mg) | 395.3 | 101.4 | 4.8 | 1.0 | 0.3 | 179.3 | 40.6 | 1,162.7 | 0.1 | 462.7 | 350.9 | 509.2 | 118.5 | 25.2 | n/a | 3,352 | 838 |
| Starch (g) | 32.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 262.3 | n/a | 295 | 74 |
| Stigmasterol | 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 | 0 | 0 |
| Sucrose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 2.0 | n/a | 2 | 1 |
| Sugar (g) | 3.3 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 1.3 | 0.3 | 0.3 | 0.6 | 11.2 | n/a | 17 | 4 |
| Theobromine (mg) | 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 | n/a | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 3.7 | n/a | 5 | 1 |
| Threonine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.5 | 0.5 | 0.5 | 0.2 | 1.9 | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | 1.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 3.0 | 0.5 | n/a | 5 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.4 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 3.7 | n/a | 4 | 1 |
| Total Fat (g) | 2.9 | 11.5 | 0.0 | 0.0 | 0.2 | 13.4 | 36.9 | 0.0 | 0.0 | 15.5 | 18.7 | 9.5 | 0.6 | 6.3 | n/a | 116 | 29 |
| Trans-monoenoic Fat | n/a | 0.4 | 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 |
| TransFatty acids | n/a | 0.5 | 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 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.2 | 0.1 | 0.8 | n/a | 2 | 0 |
| Tyrosine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.8 | 0.7 | 0.8 | 0.2 | 1.0 | n/a | 4 | 1 |
| Valine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.2 | 0.0 | 0.0 | 1.0 | 0.9 | 0.8 | 0.2 | 2.5 | n/a | 7 | 2 |
| Vitamin A, IU (IU) | 0.0 | 354.9 | 476.0 | 0.5 | 0.0 | 505.1 | 1,210.5 | 0.0 | 3.1 | 318.1 | 566.1 | 288.0 | 14,065.5 | 0.0 | n/a | 17,788 | 4,447 |
| Vitamin A, RAE (mcg) | 0.0 | 97.1 | 24.0 | 0.0 | 0.0 | 120.8 | 333.4 | 0.0 | 0.2 | 93.2 | 149.7 | 76.3 | 703.5 | 0.0 | n/a | 1,598 | 400 |
| Vitamin B-12 (mcg) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 1.3 | 0.2 | 0.0 | 0.0 | 0.9 | 0.5 | 0.8 | 0.0 | 0.0 | n/a | 4 | 1 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.6 | n/a | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 3.2 | 1.9 | 0.0 | 5.5 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 42.2 | 0.0 | n/a | 53 | 13 |
| Vitamin D (IU) | 0.0 | 8.5 | 0.0 | 0.0 | 0.0 | n/a | 27.5 | 0.0 | 0.0 | 11.3 | 13.6 | 7.0 | 0.0 | 0.0 | n/a | 68 | 17 |
| Water (g) | 3.5 | 2.3 | 31.9 | 3.5 | 1.9 | 320.9 | 75.9 | 0.0 | 0.1 | 23.4 | 20.8 | 6.9 | 137.1 | 41.6 | n/a | 670 | 167 |
| Zinc (mg) | 0.8 | 0.0 | 0.2 | 0.1 | 0.1 | 1.4 | 0.3 | 0.0 | 0.0 | 2.2 | 1.8 | 1.3 | 0.8 | 5.9 | n/a | 15 | 4 |
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.