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Nutritional Facts: Ham Asparagus Strata

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.

  4 (228g)
English muffins
2 cups (270g)
cooked ham
2 cups (360g)
asparagus
4 ounces (114g)
swiss cheese
1 cup (240g)
egg substitute
1/4 cup (64g)
fat free sour cream
1 1/4 cups (308g)
skim milk
2 tablespoons (20g)
onions
1 tablespoon (15g)
Dijon mustard
1/8 teaspoon (0g)
black pepper
Total 1 serving
Alanine (g) 0.9 4.3 0.5 1.0 1.5 n/a 0.4 0.0 0.0 0.0 9 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Arginine (g) 0.9 4.6 0.4 1.1 1.4 n/a 0.4 0.0 0.0 0.0 9 1
Ash (g) 3.9 2.9 2.3 3.1 3.1 0.8 2.7 0.1 0.5 0.0 19 3
Aspartic acid (g) 1.4 6.6 2.0 1.8 2.2 n/a 0.9 0.0 0.1 0.0 15 2
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Calcium (mg) 371.6 37.8 82.8 898.6 175.2 90.2 439.7 4.6 8.7 1.3 2,111 352
Calories 517.6 737.1 79.2 431.7 115.2 58.2 126.1 8.0 10.1 0.7 2,084 347
Calories (kj) 2,168.3 3,083.4 338.4 1,807.4 482.4 243.8 522.8 33.2 41.7 3.0 8,724 1,454
Carbohydrates (g) 100.7 0.0 14.8 6.1 4.8 9.7 17.1 1.9 0.8 0.2 156 26
Cholesterol (mg) 0.0 253.8 0.0 104.5 0.0 5.8 6.2 0.0 0.0 0.0 370 62
Copper (mg) 0.3 0.3 0.6 0.0 0.1 n/a 0.0 0.0 0.0 0.0 1 0
Cystine (g) 0.4 0.9 0.1 0.3 0.5 n/a 0.1 0.0 0.0 0.0 2 0
Dietary Fiber (g) 8.0 0.0 7.2 0.0 0.0 0.0 0.0 0.3 0.5 0.1 16 3
Folate (mcg) 214.3 27.0 536.4 6.8 38.4 n/a 18.5 3.8 1.1 0.0 846 141
Folate, DFE (mcg) 301.0 27.0 536.4 6.8 38.4 n/a 18.5 3.8 1.1 0.0 933 155
Folate, food (mcg) 91.2 27.0 536.4 6.8 38.4 n/a 18.5 3.8 1.1 0.0 723 121
Folic acid (mcg) 125.4 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 125 21
Fructose (g) 1.6 n/a 2.8 n/a n/a n/a n/a 0.3 0.0 0.0 5 1
Galactose (g) 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0 0
Glucose (dextrose) (g) 1.5 n/a 1.5 0.5 n/a n/a n/a 0.4 0.1 0.0 4 1
Glutamic acid (g) 5.0 11.0 0.9 6.5 4.1 n/a 2.5 0.1 0.1 0.0 30 5
Glycine (g) 0.8 4.0 0.4 0.6 0.9 n/a 0.3 0.0 0.0 0.0 7 1
Histidine (g) 0.5 2.8 0.2 1.2 0.6 n/a 0.3 0.0 0.0 0.0 6 1
Hydroxyproline (g) 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Iron (mg) 9.1 2.7 3.3 0.2 4.8 0.0 0.2 0.0 0.2 0.0 21 3
Isoleucine (g) 0.9 3.3 0.3 1.7 1.6 n/a 0.7 0.0 0.0 0.0 9 1
Lactose (g) 0.0 n/a 0.0 0.1 n/a n/a n/a 0.0 0.0 0.0 0 0
Leucine (g) 1.5 5.7 0.5 3.4 2.3 n/a 1.2 0.0 0.0 0.0 15 2
Lysine (g) 1.0 6.5 0.4 2.9 1.7 n/a 1.0 0.0 0.0 0.0 14 2
Magnesium (mg) 54.7 59.4 50.4 43.2 36.0 n/a 49.2 2.0 7.4 0.5 303 50
Maltose (g) 5.0 n/a 0.0 0.7 n/a n/a n/a 0.0 0.0 0.0 6 1
Manganese (mg) 1.2 0.1 0.6 0.0 0.0 n/a 0.0 0.0 0.1 0.0 2 0
Methionine (g) 0.3 1.9 0.1 0.9 0.9 n/a 0.3 0.0 0.0 0.0 4 1
Monounsaturated Fat (g) 0.9 21.3 0.0 8.3 0.0 n/a 0.2 0.0 0.4 0.0 31 5
Niacin (mg) 9.3 12.3 3.9 0.1 0.3 n/a 0.3 0.0 0.1 0.0 26 4
Pantothenic acid (mg) 0.8 1.7 0.8 0.5 4.0 n/a 1.2 0.0 0.0 0.0 9 2
Phenylalanine (g) 1.0 2.9 0.3 1.9 1.5 n/a 0.6 0.0 0.0 0.0 8 1
Phosphorus (mg) 209.8 710.1 194.4 644.1 172.8 74.2 344.4 5.8 15.9 0.5 2,372 395
Phytosterols n/a n/a n/a n/a 228.0 n/a n/a 3.0 n/a 0.3 231 39
Polyunsaturated Fat (g) 1.1 4.5 0.4 1.1 0.0 n/a 0.0 0.0 0.1 0.0 7 1
Potassium (mg) 248.5 950.4 806.4 87.5 511.2 140.2 559.7 29.2 20.7 3.8 3,358 560
Proline (g) 1.6 3.2 0.3 4.2 1.3 n/a 1.2 0.0 0.1 0.0 12 2
Protein (g) 20.2 72.4 8.6 30.6 24.0 3.0 12.2 0.2 0.7 0.0 172 29
Retinol (mcg) 0.0 8.1 0.0 243.1 0.0 n/a 187.6 0.0 0.0 0.0 439 73
Riboflavin (mg) 0.6 0.8 0.5 0.3 0.9 n/a 0.6 0.0 0.0 0.0 4 1
Saturated Fat (g) 1.7 17.5 0.2 20.2 0.0 0.5 0.5 0.0 0.0 0.0 41 7
Selenium (mcg) 51.1 122.3 22.0 20.7 99.1 n/a 7.4 0.1 4.9 0.0 328 55
Serine (g) 0.9 3.0 0.4 1.9 1.8 n/a 0.7 0.0 0.0 0.0 9 1
Sodium (mg) 825.4 162.0 50.4 218.1 477.6 46.1 181.4 0.8 170.3 0.1 2,132 355
Starch (g) 84.8 n/a 0.0 n/a n/a n/a n/a 0.0 0.1 n/a 85 14
Sucrose (g) 0.0 n/a 0.3 0.2 n/a n/a n/a 0.2 0.0 0.0 1 0
Sugar (g) 8.0 0.0 4.7 1.5 4.8 4.6 n/a 0.8 0.1 0.0 25 4
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 1.1 1.7 0.6 0.1 0.3 n/a 0.1 0.0 0.1 0.0 4 1
Threonine (g) 0.8 3.2 0.3 1.2 1.2 n/a 0.6 0.0 0.0 0.0 7 1
Tocopherol, alpha (mg) 0.7 0.6 5.4 0.4 3.8 n/a n/a 0.0 0.1 0.0 11 2
Tocopherol, beta n/a n/a 0.1 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
Tocopherol, delta n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
Tocopherol, gamma n/a n/a 0.8 0.0 n/a n/a n/a 0.0 0.3 0.0 1 0
Total Fat (g) 3.9 47.5 0.8 31.6 0.0 0.8 0.8 0.0 0.6 0.0 86 14
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
TransFatty acids (g) 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tryptophan (g) 0.2 0.9 0.1 0.5 0.4 n/a 0.2 0.0 0.0 0.0 2 0
Tyrosine (g) 0.6 2.4 0.2 1.9 1.1 n/a 0.6 0.0 0.0 0.0 7 1
Valine (g) 1.0 3.9 0.5 2.4 1.9 n/a 0.8 0.0 0.0 0.0 11 2
Vitamin A, IU (IU) 0.0 27.0 3,621.6 942.9 540.0 434.6 624.2 0.4 10.7 1.6 6,203 1,034
Vitamin A, RAE (mcg) 0.0 8.1 180.0 249.9 26.4 n/a 187.6 0.0 0.6 0.1 653 109
Vitamin B-12 (mcg) 0.1 1.8 0.0 3.8 0.8 n/a 1.3 0.0 0.0 0.0 8 1
Vitamin B-6 (mg) 0.1 1.1 0.3 0.1 0.3 n/a 0.2 0.0 0.0 0.0 2 0
Vitamin C (mg) 4.1 0.8 27.7 0.0 1.2 0.8 3.4 1.5 0.2 0.0 40 7
Vitamin D (IU) 0.0 89.1 0.0 22.7 158.4 n/a 123.0 0.0 0.0 0.0 393 66
Water (g) 99.3 148.6 333.5 42.2 208.8 49.7 274.8 17.8 12.4 0.0 1,187 198
Zinc (mg) 2.4 8.0 2.2 5.0 2.4 n/a 1.4 0.0 0.1 0.0 21 4

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