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 (150g) eggs |
1 1/2 teaspoons (8g) lemon juice |
1 cup (195g) cooked brown rice |
1 1/2 teaspoons (1g) dried parsley |
2 tablespoons (10g) parmesan cheese |
1 1/2 tablespoons (8g) instant minced onion |
1 to taste (0g) salt and pepper |
6 cups (180g) fresh spinach |
1 cup (210g) cottage cheese |
1 cup (113g) cheddar cheese |
4 (200g) eggs |
1 to taste (0g) salt and pepper |
1 pinch (0g) cayenne pepper |
Total | 1 serving | |
| Alanine (g) | 1.1 | n/a | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | 0.8 | 0.8 | 1.5 | n/a | n/a | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 1.2 | n/a | 0.3 | 0.0 | 0.2 | 0.1 | n/a | 0.3 | 1.0 | 1.1 | 1.6 | n/a | n/a | 6 | 1 |
| Ash (g) | 1.6 | 0.0 | 0.8 | 0.1 | 0.8 | 0.3 | n/a | 3.1 | 3.0 | 4.4 | 2.1 | n/a | 0.0 | 16 | 2 |
| Aspartic acid (g) | 2.0 | n/a | 0.4 | 0.0 | 0.3 | 0.0 | n/a | 0.4 | 1.9 | 1.8 | 2.7 | n/a | n/a | 10 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 84.0 | 0.5 | 19.5 | 8.6 | 110.9 | 19.3 | n/a | 178.2 | 174.3 | 814.7 | 112.0 | n/a | 0.2 | 1,522 | 190 |
| Calories | 214.5 | 1.7 | 218.4 | 2.2 | 43.1 | 26.2 | n/a | 41.4 | 205.8 | 455.4 | 286.0 | n/a | 0.4 | 1,495 | 187 |
| Calories (kj) | 898.5 | 6.9 | 914.6 | 9.2 | 180.5 | 109.5 | n/a | 174.6 | 865.2 | 1,902.9 | 1,198.0 | n/a | 1.5 | 6,261 | 783 |
| Carbohydrates (g) | 1.1 | 0.5 | 45.8 | 0.4 | 0.4 | 6.2 | n/a | 6.5 | 7.1 | 1.4 | 1.4 | n/a | 0.1 | 71 | 9 |
| Cholesterol (mg) | 558.0 | 0.0 | 0.0 | 0.0 | 8.8 | 0.0 | n/a | 0.0 | 35.7 | 118.7 | 744.0 | n/a | 0.0 | 1,465 | 183 |
| Copper (mg) | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 1 | 0 |
| Cystine (g) | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.5 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 3.5 | 0.2 | 0.0 | 0.7 | n/a | 4.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 8 | 1 |
| Folate (mcg) | 70.5 | 1.5 | 7.8 | 1.4 | 1.0 | 12.5 | n/a | 349.2 | 25.2 | 20.3 | 94.0 | n/a | 0.1 | 583 | 73 |
| Folate, DFE (mcg) | 70.5 | 1.5 | 7.8 | 1.4 | 1.0 | 12.5 | n/a | 349.2 | 25.2 | 20.3 | 94.0 | n/a | 0.1 | 583 | 73 |
| Folate, food (mcg) | 70.5 | 1.5 | 7.8 | 1.4 | 1.0 | 12.5 | n/a | 349.2 | 25.2 | 20.3 | 94.0 | n/a | 0.1 | 583 | 73 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Galactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.6 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.7 | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 2.5 | n/a | 0.9 | 0.0 | 0.9 | 0.1 | n/a | 0.6 | 5.5 | 6.9 | 3.3 | n/a | n/a | 21 | 3 |
| Glycine (g) | 0.6 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.5 | 0.5 | 0.9 | n/a | n/a | 3 | 0 |
| Histidine (g) | 0.5 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.7 | 1.0 | 0.6 | n/a | n/a | 3 | 0 |
| Hydroxyproline | 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 |
| Iron (mg) | 2.6 | 0.0 | 1.0 | 0.2 | 0.1 | 0.1 | n/a | 4.9 | 0.1 | 0.8 | 3.5 | n/a | 0.0 | 13 | 2 |
| Isoleucine (g) | 1.0 | n/a | 0.2 | 0.0 | 0.2 | 0.0 | n/a | 0.3 | 1.2 | 1.7 | 1.3 | n/a | n/a | 6 | 1 |
| Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 5.6 | 0.3 | 0.0 | n/a | n/a | 6 | 1 |
| Leucine (g) | 1.6 | n/a | 0.4 | 0.0 | 0.4 | 0.0 | n/a | 0.4 | 2.3 | 2.7 | 2.2 | n/a | n/a | 10 | 1 |
| Lysine (g) | 1.4 | n/a | 0.2 | 0.0 | 0.3 | 0.0 | n/a | 0.3 | 2.0 | 2.3 | 1.8 | n/a | n/a | 8 | 1 |
| Magnesium (mg) | 18.0 | 0.5 | 85.8 | 3.0 | 3.8 | 6.9 | n/a | 142.2 | 16.8 | 31.6 | 24.0 | n/a | 0.2 | 333 | 42 |
| Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 2.1 | 0.1 | 0.0 | 0.1 | n/a | 1.6 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 4 | 1 |
| Methionine (g) | 0.6 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.6 | 0.7 | 0.8 | n/a | n/a | 3 | 0 |
| Monounsaturated Fat (g) | 5.5 | 0.0 | 0.6 | 0.0 | 0.8 | 0.0 | n/a | 0.0 | 1.6 | 10.6 | 7.3 | n/a | 0.0 | 27 | 3 |
| Niacin (mg) | 0.1 | 0.0 | 2.6 | 0.1 | 0.0 | 0.1 | n/a | 1.3 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | 5 | 1 |
| Pantothenic acid (mg) | 2.3 | 0.0 | 0.8 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 1.2 | 0.5 | 3.1 | n/a | n/a | 8 | 1 |
| Phenylalanine (g) | 1.0 | n/a | 0.2 | 0.0 | 0.2 | 0.0 | n/a | 0.2 | 1.2 | 1.5 | 1.4 | n/a | n/a | 6 | 1 |
| Phosphorus (mg) | 297.0 | 0.6 | 150.2 | 3.3 | 72.9 | 22.7 | n/a | 88.2 | 333.9 | 578.6 | 396.0 | n/a | 0.3 | 1,944 | 243 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 16.2 | n/a | n/a | n/a | n/a | 0.1 | 16 | 2 |
| Polyunsaturated Fat (g) | 2.9 | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | 0.3 | 1.1 | 3.8 | n/a | 0.0 | 9 | 1 |
| Potassium (mg) | 207.0 | 7.9 | 154.1 | 20.1 | 12.5 | 121.7 | n/a | 1,004.4 | 218.4 | 110.7 | 276.0 | n/a | 2.3 | 2,135 | 267 |
| Proline (g) | 0.8 | n/a | 0.2 | 0.0 | 0.5 | 0.0 | n/a | 0.2 | 2.6 | 3.2 | 1.0 | n/a | n/a | 8 | 1 |
| Protein (g) | 18.8 | 0.0 | 4.5 | 0.2 | 3.8 | 0.7 | n/a | 5.1 | 23.4 | 28.1 | 25.1 | n/a | 0.0 | 110 | 14 |
| Retinol (mcg) | 240.0 | 0.0 | 0.0 | 0.0 | 22.3 | 0.0 | n/a | 0.0 | 75.6 | 291.5 | 320.0 | n/a | 0.0 | 949 | 119 |
| Riboflavin (mg) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.3 | 0.4 | 0.9 | n/a | 0.0 | 3 | 0 |
| Saturated Fat (g) | 4.7 | 0.0 | 0.3 | 0.0 | 1.7 | 0.0 | n/a | 0.1 | 3.6 | 23.8 | 6.3 | n/a | 0.0 | 41 | 5 |
| Selenium (mcg) | 46.1 | 0.0 | n/a | 0.1 | 1.8 | 0.4 | n/a | 1.8 | 20.4 | 15.7 | 61.4 | n/a | 0.0 | 148 | 18 |
| Serine (g) | 1.5 | n/a | 0.2 | 0.0 | 0.2 | 0.0 | n/a | 0.2 | 1.3 | 1.6 | 1.9 | n/a | n/a | 7 | 1 |
| Sodium (mg) | 213.0 | 0.1 | 2.0 | 3.4 | 152.9 | 1.6 | n/a | 142.2 | 764.4 | 701.7 | 284.0 | n/a | 0.0 | 2,265 | 283 |
| Starch | 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 | 0 | 0 |
| Sucrose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.6 | 0.2 | n/a | 0.1 | 0.1 | 2.8 | n/a | 0.8 | 5.6 | 0.6 | 0.7 | n/a | 0.0 | 11 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 1 | 0 |
| Threonine (g) | 0.8 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 1.1 | 1.0 | 1.1 | n/a | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 1.6 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 3.7 | 0.2 | 0.3 | 2.1 | n/a | 0.0 | 8 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.8 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | 0.0 | 1.0 | n/a | n/a | 2 | 0 |
| Total Fat (g) | 14.3 | 0.0 | 1.6 | 0.0 | 2.9 | 0.0 | n/a | 0.7 | 9.0 | 37.4 | 19.0 | n/a | 0.0 | 85 | 11 |
| Trans-monoenoic Fat (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.3 | 0.4 | 0.3 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.7 | n/a | 0.2 | 0.0 | 0.2 | 0.0 | n/a | 0.2 | 1.3 | 1.4 | 1.0 | n/a | n/a | 5 | 1 |
| Valine (g) | 1.3 | n/a | 0.3 | 0.0 | 0.3 | 0.0 | n/a | 0.3 | 1.6 | 1.9 | 1.7 | n/a | n/a | 7 | 1 |
| Vitamin A, IU (IU) | 810.0 | 0.5 | 0.0 | 14.5 | 86.5 | 1.4 | n/a | 16,878.6 | 294.0 | 1,132.3 | 1,080.0 | n/a | 46.8 | 20,345 | 2,543 |
| Vitamin A, RAE (mcg) | 240.0 | 0.0 | 0.0 | 0.7 | 22.9 | 0.1 | n/a | 844.2 | 77.7 | 299.5 | 320.0 | n/a | 2.3 | 1,807 | 226 |
| Vitamin B-12 (mcg) | 1.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.9 | 0.9 | 1.8 | n/a | 0.0 | 5 | 1 |
| Vitamin B-6 (mg) | 0.3 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | n/a | 0.4 | 0.1 | 0.1 | 0.3 | n/a | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 3.0 | 0.0 | 0.9 | 0.0 | 5.6 | n/a | 50.6 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 60 | 8 |
| Vitamin D (IU) | 123.0 | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | n/a | 0.0 | 6.3 | 27.1 | 164.0 | n/a | 0.0 | 323 | 40 |
| Water (g) | 114.2 | 7.0 | 142.3 | 0.0 | 2.1 | 0.3 | n/a | 164.5 | 167.6 | 41.5 | 152.3 | n/a | 0.0 | 792 | 99 |
| Zinc (mg) | 1.9 | 0.0 | 1.2 | 0.0 | 0.4 | 0.1 | n/a | 1.0 | 0.8 | 3.5 | 2.6 | n/a | 0.0 | 12 | 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.