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 medium (639g) potatoes |
1 tablespoon (14g) vegetable oil |
10 ounces (284g) broccoli |
1/2 cup (35g) mushrooms |
1/4 cup (40g) white onions |
8 (264g) egg whites |
2 (100g) eggs |
1/4 cup (25g) parmesan cheese |
1 teaspoon (1g) dried parsley |
1/4 teaspoon (0g) dried basil |
1/4 teaspoon (0g) dried oregano |
1/4 teaspoon (1g) black pepper |
1/2 teaspoon (1g) paprika |
Total | 1 serving | |
Alanine (g) | 0.4 | 0.0 | 0.3 | 0.1 | 0.0 | 1.9 | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Alcohol (g) | 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 |
Arginine (g) | 0.6 | 0.0 | 0.5 | 0.0 | 0.0 | 1.7 | 0.8 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Ash (g) | 6.9 | 0.0 | 2.5 | 0.3 | 0.1 | 1.7 | 1.1 | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 15 | 2 |
Aspartic acid (g) | 3.0 | 0.0 | 0.9 | 0.1 | 0.0 | 3.2 | 1.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 2 |
Beta-sitosterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Caffeine (mg) | 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 |
Calcium (mg) | 76.7 | 0.0 | 133.3 | 1.1 | 9.2 | 18.5 | 56.0 | 277.3 | 5.7 | 3.9 | 4.0 | 2.5 | 2.6 | 591 | 98 |
Calories | 492.0 | 120.2 | 96.4 | 7.7 | 16.0 | 137.3 | 143.0 | 107.8 | 1.5 | 0.4 | 0.7 | 1.4 | 3.2 | 1,128 | 188 |
Calories (kj) | 2,051.2 | 503.1 | 399.8 | 32.6 | 66.4 | 570.2 | 599.0 | 451.3 | 6.1 | 1.7 | 2.8 | 6.0 | 13.6 | 4,704 | 784 |
Campesterol | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Carbohydrates (g) | 111.6 | 0.0 | 18.8 | 1.1 | 3.7 | 1.9 | 0.7 | 1.0 | 0.3 | 0.1 | 0.2 | 0.4 | 0.6 | 140 | 23 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 22.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 394 | 66 |
Copper (mg) | 0.7 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Cystine (g) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 14.1 | 0.0 | 7.4 | 0.4 | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.4 | 23 | 4 |
Folate (mcg) | 102.2 | 0.0 | 178.6 | 6.0 | 7.6 | 10.6 | 47.0 | 2.5 | 0.9 | 0.5 | 0.6 | 0.1 | 0.6 | 357 | 60 |
Folate, DFE (mcg) | 102.2 | 0.0 | 178.6 | 6.0 | 7.6 | 10.6 | 47.0 | 2.5 | 0.9 | 0.5 | 0.6 | 0.1 | 0.6 | 357 | 60 |
Folate, food (mcg) | 102.2 | 0.0 | 178.6 | 6.0 | 7.6 | 10.6 | 47.0 | 2.5 | 0.9 | 0.5 | 0.6 | 0.1 | 0.6 | 357 | 60 |
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 |
Fructose (g) | 1.7 | n/a | 1.9 | 0.1 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 5 | 1 |
Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Glucose (dextrose) (g) | 2.1 | n/a | 1.4 | 0.5 | 0.8 | 0.9 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
Glutamic acid (g) | 2.2 | 0.0 | 1.5 | 0.1 | 0.1 | 4.1 | 1.7 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12 | 2 |
Glycine (g) | 0.4 | 0.0 | 0.3 | 0.0 | 0.0 | 1.1 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Histidine (g) | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.8 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Iron (mg) | 5.0 | 0.0 | 2.1 | 0.2 | 0.1 | 0.2 | 1.8 | 0.2 | 0.1 | 0.2 | 0.1 | 0.1 | 0.2 | 10 | 2 |
Isoleucine (g) | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 1.7 | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Lactose (g) | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Leucine (g) | 0.6 | 0.0 | 0.4 | 0.0 | 0.0 | 2.7 | 1.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
Lysine (g) | 0.7 | 0.0 | 0.4 | 0.0 | 0.0 | 2.1 | 0.9 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Magnesium (mg) | 147.0 | 0.0 | 59.5 | 3.2 | 4.0 | 29.0 | 12.0 | 9.5 | 2.0 | 1.2 | 0.7 | 1.0 | 2.0 | 271 | 45 |
Maltose (g) | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Manganese (mg) | 1.0 | n/a | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 2 | 0 |
Methionine (g) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Monounsaturated Fat (g) | 0.0 | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 3.7 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10 | 2 |
Niacin (mg) | 6.7 | 0.0 | 1.8 | 1.3 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 10 | 2 |
Pantothenic acid (mg) | 1.9 | 0.0 | 1.6 | 0.5 | 0.0 | 0.5 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
Phenylalanine (g) | 0.5 | 0.0 | 0.3 | 0.0 | 0.0 | 1.8 | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Phosphorus (mg) | 364.2 | 0.0 | 187.1 | 30.1 | 11.6 | 39.6 | 198.0 | 182.3 | 2.2 | 0.5 | 0.4 | 0.9 | 3.6 | 1,020 | 170 |
Phytosterols (mg) | 32.0 | 131.6 | n/a | n/a | 6.0 | n/a | n/a | n/a | n/a | 0.2 | 0.5 | 0.5 | 2.0 | 173 | 29 |
Polyunsaturated Fat (g) | 0.3 | 7.4 | 0.1 | 0.1 | 0.0 | 0.0 | 1.9 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 10 | 2 |
Potassium (mg) | 2,690.2 | 0.0 | 895.9 | 111.3 | 58.4 | 430.3 | 138.0 | 31.3 | 13.4 | 4.6 | 3.2 | 7.6 | 26.2 | 4,410 | 735 |
Proline (g) | 0.4 | 0.0 | 0.3 | 0.0 | 0.0 | 1.1 | 0.5 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Protein (g) | 12.9 | 0.0 | 8.0 | 1.1 | 0.4 | 28.8 | 12.6 | 9.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 74 | 12 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 55.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 216 | 36 |
Riboflavin (mg) | 0.2 | 0.0 | 0.3 | 0.1 | 0.0 | 1.2 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Saturated Fat (g) | 0.2 | 1.8 | 0.1 | 0.0 | 0.0 | 0.0 | 3.1 | 4.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10 | 2 |
Selenium (mcg) | 1.9 | 0.0 | 7.1 | 3.3 | 0.2 | 52.8 | 30.7 | 4.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 101 | 17 |
Serine (g) | 0.5 | 0.0 | 0.3 | 0.0 | 0.0 | 2.1 | 1.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Sodium (mg) | 38.3 | 0.0 | 93.6 | 1.8 | 1.6 | 438.2 | 142.0 | 382.3 | 2.3 | 0.1 | 0.1 | 0.1 | 0.8 | 1,101 | 184 |
Starch (g) | 98.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 99 | 16 |
Stigmasterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose (g) | 1.1 | n/a | 0.3 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Sugar (g) | 5.0 | 0.0 | 4.8 | 0.7 | 1.7 | 1.9 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 15 | 2 |
Theobromine (mg) | 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 |
Thiamin (mg) | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 1.2 | 0.6 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Tocopherol, alpha (mg) | 0.1 | 1.9 | 2.2 | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 6 | 1 |
Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
Total Fat (g) | 0.6 | 13.6 | 1.0 | 0.1 | 0.0 | 0.4 | 9.5 | 7.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 33 | 5 |
Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 1.2 | 0.5 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Valine (g) | 0.6 | 0.0 | 0.4 | 0.1 | 0.0 | 2.1 | 0.9 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Vitamin A, IU (IU) | 12.8 | 0.0 | 1,766.3 | 0.0 | 0.8 | 0.0 | 540.0 | 216.3 | 9.7 | 1.3 | 4.3 | 3.1 | 566.4 | 3,121 | 520 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 87.9 | 0.0 | 0.0 | 0.0 | 160.0 | 57.3 | 0.5 | 0.1 | 0.2 | 0.2 | 28.3 | 334 | 56 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Vitamin B-6 (mg) | 1.9 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Vitamin C (mg) | 125.9 | 0.0 | 252.9 | 0.7 | 3.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 383 | 64 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | 82.0 | 5.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 90 | 15 |
Water (g) | 507.0 | 0.0 | 253.2 | 32.4 | 35.6 | 231.2 | 76.2 | 5.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 1,141 | 190 |
Zinc (mg) | 1.9 | 0.0 | 1.2 | 0.2 | 0.1 | 0.1 | 1.3 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
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.