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.
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1 tablespoon (6g) green onions |
4 medium (72g) fresh mushrooms |
1 fluid ounce (30g) fat-free low-sodium chicken broth |
1/4 teaspoon (0g) dried oregano |
1/8 teaspoon (1g) salt |
1/8 teaspoon (0g) black pepper |
4 ounces (114g) boneless sirloin pork chops |
1 (130g) sweet potatoes |
1 cup (156g) frozen chopped broccoli |
1 (135g) whole wheat rolls |
1 teaspoon (0g) canola margarine |
1 cup (123g) fresh raspberries |
4 ounces (113g) nonfat yogurt |
1 tablespoon (7g) slivered almonds |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | 0.2 | 0.4 | n/a | n/a | 0.3 | 0.1 | 3 | 3 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.5 | 0.1 | 0.2 | 0.5 | n/a | n/a | 0.2 | 0.2 | 3 | 3 |
| Ash (g) | 0.0 | 0.6 | 0.1 | 0.0 | 0.7 | 0.0 | 1.2 | 1.3 | 1.0 | 3.1 | n/a | 0.6 | 1.3 | 0.2 | 10 | 10 |
| Aspartic acid (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2.2 | 0.5 | 0.3 | 0.6 | n/a | n/a | 0.5 | 0.2 | 4 | 4 |
| Beta-sitosterol | 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 | 8.9 | 9 | 9 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 4.3 | 2.2 | 1.2 | 4.0 | 0.2 | 1.3 | 14.9 | 39.0 | 87.4 | 143.1 | n/a | 30.8 | 225.7 | 17.8 | 572 | 572 |
| Calories | 1.9 | 15.8 | 4.8 | 0.7 | 0.0 | 0.7 | 165.7 | 111.8 | 40.6 | 359.1 | n/a | 64.0 | 63.5 | 38.8 | 867 | 867 |
| Calories (kj) | 8.1 | 67.0 | 20.1 | 2.8 | 0.0 | 3.0 | 693.7 | 466.7 | 171.6 | 1,502.6 | n/a | 270.6 | 264.2 | 162.5 | 3,633 | 3,633 |
| Campesterol | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | 2 | 2 |
| Carbohydrates (g) | 0.4 | 2.3 | 0.4 | 0.2 | 0.0 | 0.2 | 0.0 | 26.2 | 7.5 | 69.0 | n/a | 14.7 | 8.7 | 1.5 | 131 | 131 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 73.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.3 | 0.0 | 75 | 75 |
| Copper (mg) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.3 | n/a | 0.1 | 0.0 | 0.1 | 1 | 1 |
| Cystine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.1 | 0.0 | 1 | 1 |
| Dietary Fiber (g) | 0.2 | 0.7 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 3.9 | 4.7 | 10.1 | n/a | 8.0 | 0.0 | 0.8 | 29 | 29 |
| Folate (mcg) | 3.8 | 12.2 | 0.0 | 0.6 | 0.0 | 0.0 | 5.7 | 14.3 | 104.5 | 40.5 | n/a | 25.8 | 13.6 | 3.4 | 225 | 225 |
| Folate, DFE (mcg) | 3.8 | 12.2 | 0.0 | 0.6 | 0.0 | 0.0 | 5.7 | 14.3 | 104.5 | 40.5 | n/a | 25.8 | 13.6 | 3.4 | 225 | 225 |
| Folate, food (mcg) | 3.8 | 12.2 | 0.0 | 0.6 | 0.0 | 0.0 | 5.7 | 14.3 | 104.5 | 40.5 | n/a | 25.8 | 13.6 | 3.4 | 225 | 225 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.9 | 1.3 | n/a | n/a | 2.9 | n/a | 0.0 | 5 | 5 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 1.1 | n/a | 0.0 | n/a | 0.0 | n/a | 1.2 | 1.2 | n/a | n/a | 2.3 | n/a | 0.0 | 6 | 6 |
| Glutamic acid (g) | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 3.7 | 0.2 | 0.6 | 3.6 | n/a | n/a | 1.3 | 0.5 | 10 | 10 |
| Glycine (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.1 | 0.5 | n/a | n/a | 0.2 | 0.1 | 2 | 2 |
| Histidine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.1 | 0.3 | n/a | n/a | 0.2 | 0.0 | 2 | 2 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 1.0 | 0.8 | 1.3 | 3.3 | n/a | 0.8 | 0.1 | 0.3 | 8 | 8 |
| Isoleucine (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.2 | 0.4 | n/a | n/a | 0.4 | 0.0 | 2 | 2 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | 0.2 | 0.8 | n/a | n/a | 0.7 | 0.1 | 4 | 4 |
| Lysine (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2.1 | 0.1 | 0.2 | 0.4 | n/a | n/a | 0.6 | 0.0 | 3 | 3 |
| Magnesium (mg) | 1.2 | 6.5 | 0.3 | 0.7 | 0.0 | 0.5 | 28.6 | 32.5 | 28.1 | 114.8 | n/a | 27.1 | 21.5 | 18.1 | 280 | 280 |
| Maltose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.5 | 3.1 | n/a | 0.8 | 0.0 | 0.2 | 5 | 5 |
| Methionine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.2 | 0.0 | 1 | 1 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.2 | 0.0 | 0.0 | 1.6 | n/a | 0.1 | 0.1 | 2.1 | 7 | 7 |
| Niacin (mg) | 0.0 | 2.6 | 0.4 | 0.0 | 0.0 | 0.0 | 4.9 | 0.7 | 0.7 | 5.0 | n/a | 0.7 | 0.1 | 0.2 | 16 | 16 |
| Pantothenic acid (mg) | 0.0 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 1.0 | 0.4 | 0.7 | n/a | 0.4 | 0.7 | 0.0 | 5 | 5 |
| Phenylalanine (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.1 | 0.6 | n/a | n/a | 0.4 | 0.1 | 2 | 2 |
| Phosphorus (mg) | 2.2 | 61.9 | 9.0 | 0.4 | 0.0 | 0.5 | 244.6 | 61.1 | 78.0 | 302.4 | n/a | 35.7 | 178.1 | 32.7 | 1,006 | 1,006 |
| Phytosterols | n/a | n/a | n/a | 0.5 | 0.0 | 0.3 | n/a | 15.6 | n/a | n/a | n/a | n/a | n/a | n/a | 16 | 16 |
| Polyunsaturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.2 | 2.9 | n/a | 0.5 | 0.0 | 0.8 | 5 | 5 |
| Potassium (mg) | 16.6 | 229.0 | 25.8 | 3.2 | 0.1 | 3.8 | 412.6 | 438.1 | 330.7 | 367.2 | n/a | 185.7 | 289.2 | 47.6 | 2,349 | 2,349 |
| Proline (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.2 | 1.2 | n/a | n/a | 0.8 | 0.1 | 3 | 3 |
| Protein (g) | 0.1 | 2.2 | 0.6 | 0.0 | 0.0 | 0.0 | 23.5 | 2.0 | 4.4 | 11.7 | n/a | 1.5 | 6.5 | 1.4 | 54 | 54 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.3 | 0.0 | 5 | 5 |
| Riboflavin (mg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 0.3 | 0.1 | 1 | 1 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 0.1 | 1.1 | n/a | 0.0 | 0.1 | 0.3 | 4 | 4 |
| Selenium (mcg) | 0.0 | 6.7 | 0.0 | 0.0 | 0.0 | 0.0 | 37.0 | 0.8 | 4.4 | 66.7 | n/a | 0.2 | 4.1 | 0.2 | 120 | 120 |
| Serine (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.2 | 0.6 | n/a | n/a | 0.4 | 0.1 | 2 | 2 |
| Sodium (mg) | 1.0 | 3.6 | 9.0 | 0.1 | 290.7 | 0.1 | 57.1 | 71.5 | 37.4 | 541.4 | n/a | 1.2 | 87.3 | 0.1 | 1,100 | 1,100 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 16.4 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 16 | 16 |
| 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 | 0.3 | 0 | 0 |
| Sucrose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3.3 | n/a | n/a | n/a | 0.2 | n/a | 0.2 | 4 | 4 |
| Sugar (g) | 0.1 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.4 | 2.1 | 11.4 | n/a | 5.4 | 8.7 | 0.3 | 35 | 35 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.1 | 0.1 | 0.3 | n/a | 0.0 | 0.1 | 0.0 | 2 | 2 |
| Threonine (g) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.1 | 0.4 | n/a | n/a | 0.3 | 0.0 | 2 | 2 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 1.9 | 1.2 | n/a | 1.1 | 0.0 | 1.8 | 6 | 6 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1.3 | n/a | 0.0 | 1 | 1 |
| Tocopherol, gamma | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | 1.7 | n/a | 0.0 | 2 | 2 |
| Total Fat (g) | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 7.2 | 0.1 | 0.5 | 6.3 | n/a | 0.8 | 0.2 | 3.3 | 19 | 19 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 1 | 1 |
| Tyrosine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.1 | 0.4 | n/a | n/a | 0.3 | 0.0 | 2 | 2 |
| Valine (g) | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 0.2 | 0.5 | n/a | n/a | 0.5 | 0.1 | 3 | 3 |
| Vitamin A, IU (IU) | 59.8 | 0.0 | 0.0 | 4.3 | 0.0 | 1.6 | 8.0 | 18,443.1 | 1,613.0 | 0.0 | n/a | 40.6 | 7.9 | 0.1 | 20,178 | 20,178 |
| Vitamin A, RAE (mcg) | 3.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 921.7 | 81.1 | 0.0 | n/a | 2.5 | 2.3 | 0.0 | 1,011 | 1,011 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 2 | 2 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.3 | 0.2 | 0.3 | n/a | 0.1 | 0.1 | 0.0 | 2 | 2 |
| Vitamin C (mg) | 1.1 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 3.1 | 88.0 | 0.0 | n/a | 32.2 | 1.0 | 0.0 | 128 | 128 |
| Vitamin D (IU) | 0.0 | 5.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 5 | 5 |
| Water (g) | 5.4 | 66.6 | 28.8 | 0.0 | 0.0 | 0.0 | 82.2 | 100.5 | 142.7 | 44.7 | n/a | 105.5 | 96.7 | 0.3 | 673 | 673 |
| Zinc (mg) | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 0.4 | 0.7 | 2.7 | n/a | 0.5 | 1.1 | 0.2 | 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.