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    Nutritional Facts: Healthy Shepherd's Pie

    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 ounce (14g)
    olive oil
    2 ounces (57g)
    carrots
    3 ounces (86g)
    yellow onions
    1 ounce (28g)
    red bell peppers
    1 teaspoon (3g)
    garlic
    5 ounces (142g)
    ground turkey
    1/2 pinch (0g)
    fennel seeds
    1 pinch (0g)
    fresh thyme
    1 pinch (0g)
    fresh rosemary
    1 pinch (0g)
    fresh sage
    1 pinch (0g)
    lemon pepper
    1 dash (0g)
    soy sauce
    1 dash (0g)
    balsamic vinegar
    1 pinch (0g)
    kosher salt
    1 tablespoon (17g)
    frozen green peas
    3 ounces (85g)
    low-fat cheddar cheese
    2 ounces (57g)
    parmesan cheese
    4 ounces (114g)
    mashed potatoes
    Total 1 serving
    Alanine (g) 0.0 0.1 0.0 0.0 0.0 1.7 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.5 0.7 0.1 3 3
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.0 0.1 0.1 0.0 0.0 2.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.1 0.7 0.9 0.1 4 4
    Ash (g) 0.0 0.5 0.3 0.1 0.0 1.4 0.0 0.0 0.0 0.0 n/a 0.1 0.0 0.4 0.1 3.1 4.6 1.7 12 12
    Aspartic acid (g) 0.0 0.1 0.1 0.1 0.0 2.7 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.1 1.2 1.5 0.4 6 6
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 0.1 18.7 19.7 2.0 5.1 26.9 0.6 0.2 0.1 0.6 n/a 0.1 0.1 0.1 3.7 353.6 629.9 27.4 1,089 1,089
    Calories 125.3 23.2 34.3 8.8 4.2 209.8 0.2 0.0 0.0 0.1 n/a 0.2 0.2 0.0 12.9 147.4 244.8 94.9 906 906
    Calories (kj) 524.4 98.1 142.3 36.6 17.4 876.0 0.7 0.2 0.2 0.4 n/a 0.8 1.0 0.0 53.9 616.8 1,025.2 397.7 3,792 3,792
    Carbohydrates (g) 0.0 5.4 8.0 1.7 0.9 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 2.3 1.6 2.3 20.1 42 42
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 97.8 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 17.9 50.0 2.3 168 168
    Copper (mg) 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.1 0.2 1 1
    Cystine (g) 0.0 0.0 0.0 0.0 0.0 0.3 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.1 0.1 0.0 1 1
    Dietary Fiber (g) 0.0 1.6 1.5 0.6 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.8 0.0 0.0 1.7 6 6
    Folate (mcg) 0.0 10.8 16.3 13.0 0.1 9.9 n/a 0.0 0.0 0.1 n/a 0.1 n/a 0.0 8.9 9.4 5.7 9.1 83 83
    Folate, DFE (mcg) 0.0 10.8 16.3 13.0 0.1 9.9 n/a 0.0 0.0 0.1 n/a 0.1 n/a 0.0 8.9 9.4 5.7 9.1 83 83
    Folate, food (mcg) 0.0 10.8 16.3 13.0 0.1 9.9 n/a 0.0 0.0 0.1 n/a 0.1 n/a 0.0 8.9 9.4 5.7 9.1 83 83
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 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
    Fructose n/a 0.3 1.1 0.6 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.1 0.3 2 2
    Galactose n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.1 0.0 0 0
    Glucose (dextrose) n/a 0.3 1.7 0.6 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.1 0.4 3 3
    Glutamic acid (g) 0.0 0.2 0.2 0.1 0.0 4.5 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.1 4.7 4.9 0.4 15 15
    Glycine (g) 0.0 0.0 0.0 0.0 0.0 1.5 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.3 0.4 0.1 2 2
    Histidine (g) 0.0 0.0 0.0 0.0 0.0 0.8 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.7 0.6 0.0 2 2
    Hydroxyproline n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Iron (mg) 0.1 0.2 0.2 0.1 0.0 1.5 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.3 0.4 0.5 0.3 4 4
    Isoleucine (g) 0.0 0.0 0.0 0.0 0.0 1.2 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 1.2 1.1 0.1 4 4
    Lactose n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.1 0.9 1 1
    Leucine (g) 0.0 0.1 0.0 0.0 0.0 2.3 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.1 1.8 2.1 0.1 7 7
    Lysine (g) 0.0 0.1 0.0 0.0 0.0 2.5 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.1 1.6 1.7 0.1 6 6
    Magnesium (mg) 0.0 6.8 8.6 3.4 0.7 32.6 0.2 0.1 0.0 0.1 n/a 0.1 0.0 0.0 4.4 13.6 21.6 20.6 113 113
    Maltose n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.1 0.0 0 0
    Manganese (mg) 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.1 1 1
    Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.8 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.5 0.6 0.0 2 2
    Monounsaturated Fat (g) 10.3 0.0 0.0 0.0 0.0 3.7 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 1.8 4.8 0.1 21 21
    Niacin (mg) 0.0 0.6 0.1 0.3 0.0 9.5 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.3 0.0 0.1 1.3 12 12
    Pantothenic acid (mg) 0.0 0.2 0.1 0.1 0.0 1.4 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.1 0.2 0.2 0.6 3 3
    Phenylalanine (g) 0.0 0.0 0.0 0.0 0.0 1.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 1.0 1.2 0.1 3 3
    Phosphorus (mg) 0.0 19.8 24.9 7.4 4.3 283.5 0.2 0.0 0.0 0.0 n/a 0.4 0.1 0.0 13.7 412.4 414.1 52.6 1,233 1,233
    Phytosterols (mg) 31.3 n/a 12.9 n/a n/a n/a 0.0 n/a 0.0 0.1 n/a n/a n/a 0.0 n/a n/a n/a 0.0 44 44
    Polyunsaturated Fat (g) 1.5 0.1 0.0 0.0 0.0 3.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.2 0.7 0.1 6 6
    Potassium (mg) 0.1 181.4 125.1 59.8 11.2 335.9 0.8 0.2 0.2 0.4 n/a 0.6 0.3 0.0 25.6 56.2 71.0 338.3 1,207 1,207
    Proline (g) 0.0 0.0 0.0 0.0 0.0 1.2 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 2.2 2.6 0.1 6 6
    Protein (g) 0.0 0.5 0.9 0.3 0.2 27.9 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.9 20.7 21.8 2.2 75 75
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 28.4 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 51.1 126.7 8.0 214 214
    Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.2 0.3 0.0 1 1
    Saturated Fat (g) 2.0 0.0 0.0 0.0 0.0 2.9 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 3.7 9.8 0.3 19 19
    Selenium (mcg) 0.0 0.1 0.4 0.0 0.4 31.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.3 12.4 10.1 0.9 56 56
    Serine (g) 0.0 0.0 0.0 0.0 0.0 1.2 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 1.1 1.3 0.1 4 4
    Sodium (mg) 0.3 39.1 3.4 1.1 0.5 82.2 0.0 0.0 0.0 0.0 n/a 16.9 0.1 145.3 18.1 521.4 868.5 345.1 2,042 2,042
    Starch n/a 0.8 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.7 n/a n/a n/a 2 2
    Sucrose n/a 2.0 0.8 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.8 n/a 0.1 0.2 4 4
    Sugar (g) 0.0 2.7 3.6 1.2 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.8 0.4 0.5 1.7 11 11
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0 0
    Threonine (g) 0.0 0.1 0.0 0.0 0.0 1.3 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.7 0.8 0.1 3 3
    Tocopherol, alpha (mg) 2.0 0.4 0.0 0.4 0.0 0.1 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.1 0.1 0.0 3 3
    Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
    Tocopherol, gamma (mg) 0.1 0.0 0.0 0.0 n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a 0.0 0 0
    Total Fat (g) 14.2 0.1 0.1 0.1 0.0 10.9 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 6.0 16.3 0.7 48 48
    Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.1 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
    TransFatty acids n/a 0.0 n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.2 0.3 0.0 1 1
    Tyrosine (g) 0.0 0.0 0.0 0.0 0.0 1.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.9 1.3 0.1 3 3
    Valine (g) 0.0 0.0 0.0 0.0 0.0 1.3 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 1.3 1.4 0.1 4 4
    Vitamin A, IU (IU) 0.0 9,472.3 1.7 887.7 0.3 93.6 0.1 1.9 0.8 2.0 n/a 0.0 0.0 0.0 344.7 176.4 491.3 30.9 11,504 11,504
    Vitamin A, RAE (mcg) 0.0 473.4 0.0 44.5 0.0 28.4 0.0 0.1 0.0 0.1 n/a 0.0 0.0 0.0 17.3 51.1 130.1 8.0 753 753
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 1.4 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.4 1.3 0.1 3 3
    Vitamin B-6 (mg) 0.0 0.1 0.1 0.1 0.0 0.8 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.3 1 1
    Vitamin C (mg) 0.0 3.3 6.3 36.2 0.9 0.0 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0.0 3.0 0.0 0.0 7.1 57 57
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 19.8 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 4.3 11.9 9.1 45 45
    Water (g) 0.0 50.1 76.4 26.1 1.6 102.6 0.0 0.0 0.0 0.0 n/a 0.2 0.2 0.0 13.4 53.8 11.8 89.7 426 426
    Zinc (mg) 0.0 0.1 0.1 0.1 0.0 3.3 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 1.6 2.2 0.3 8 8

    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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