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.
24 ounces (680g) swordfish steaks |
2 tablespoons (27g) olive oil |
1 to taste (0g) salt & freshly ground black pepper |
3/4 lb (340g) green beans |
15 ounces (425g) lettuce |
2 tablespoons (29g) fresh lemon juice |
5 tablespoons (68g) olive oil |
1 to taste (0g) salt & freshly ground black pepper |
3 (186g) plum tomatoes |
2 tablespoons (17g) capers |
1/2 cup (80g) red onions |
1 (3g) garlic cloves |
1/2 cup (30g) flat leaf parsley |
1 tablespoon (16g) balsamic vinegar |
6 tablespoons (81g) olive oil |
1/4 teaspoon (0g) crushed red pepper flakes |
1/2 (151g) cucumbers |
1 to taste (0g) salt & freshly ground black pepper |
Total | 1 serving | |
Alanine (g) | 8.2 | 0.0 | n/a | 0.3 | 0.2 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 9 | 2 |
Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 8.1 | 0.0 | n/a | 0.2 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 9 | 2 |
Ash (g) | 9.8 | 0.0 | n/a | 2.2 | 2.6 | 0.1 | 0.0 | n/a | 0.9 | 1.4 | 0.3 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 0.6 | n/a | 19 | 5 |
Aspartic acid (g) | 13.8 | 0.0 | n/a | 0.9 | 0.6 | n/a | 0.0 | n/a | 0.3 | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | n/a | 16 | 4 |
Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 34.0 | 0.3 | n/a | 125.9 | 153.1 | 1.8 | 0.7 | n/a | 18.6 | 6.9 | 18.4 | 5.4 | 41.4 | 4.3 | 0.8 | 0.1 | 24.1 | n/a | 436 | 109 |
Calories | 979.8 | 238.7 | n/a | 105.5 | 63.8 | 6.5 | 596.7 | n/a | 33.5 | 4.0 | 32.0 | 4.5 | 10.8 | 14.1 | 716.0 | 0.6 | 22.6 | n/a | 2,829 | 707 |
Calories (kj) | 4,096.3 | 998.7 | n/a | 445.7 | 263.7 | 26.8 | 2,496.8 | n/a | 137.6 | 16.5 | 132.8 | 18.7 | 45.3 | 59.0 | 2,996.2 | 2.6 | 97.8 | n/a | 11,835 | 2,959 |
Carbohydrates (g) | 0.0 | 0.0 | n/a | 23.7 | 12.2 | 2.0 | 0.0 | n/a | 7.2 | 0.8 | 7.5 | 1.0 | 1.9 | 2.7 | 0.0 | 0.1 | 5.5 | n/a | 65 | 16 |
Cholesterol (mg) | 449.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 449 | 112 |
Copper (mg) | 0.3 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1 | 0 |
Cystine (g) | 1.4 | 0.0 | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Dietary Fiber (g) | 0.0 | 0.0 | n/a | 9.2 | 5.5 | 0.1 | 0.0 | n/a | 2.2 | 0.6 | 1.4 | 0.1 | 1.0 | n/a | 0.0 | 0.1 | 0.8 | n/a | 21 | 5 |
Folate (mcg) | 13.6 | 0.0 | n/a | 112.3 | 161.6 | 5.9 | 0.0 | n/a | 27.9 | 4.0 | 15.2 | 0.1 | 45.6 | n/a | 0.0 | 0.1 | 10.5 | n/a | 397 | 99 |
Folate, DFE (mcg) | 13.6 | 0.0 | n/a | 112.3 | 161.6 | 5.9 | 0.0 | n/a | 27.9 | 4.0 | 15.2 | 0.1 | 45.6 | n/a | 0.0 | 0.1 | 10.5 | n/a | 397 | 99 |
Folate, food (mcg) | 13.6 | 0.0 | n/a | 112.3 | 161.6 | 5.9 | 0.0 | n/a | 27.9 | 4.0 | 15.2 | 0.1 | 45.6 | n/a | 0.0 | 0.1 | 10.5 | n/a | 397 | 99 |
Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Fructose | n/a | n/a | n/a | 4.7 | 1.8 | 0.3 | n/a | n/a | 2.5 | n/a | 1.0 | n/a | n/a | 1.2 | n/a | n/a | 1.3 | n/a | 13 | 3 |
Galactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 5.1 | 1.5 | 0.3 | n/a | n/a | 2.3 | n/a | 1.6 | n/a | n/a | 1.2 | n/a | n/a | 1.1 | n/a | 13 | 3 |
Glutamic acid (g) | 20.1 | 0.0 | n/a | 0.6 | 0.8 | n/a | 0.0 | n/a | 0.8 | n/a | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | n/a | 23 | 6 |
Glycine (g) | 6.5 | 0.0 | n/a | 0.2 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 7 | 2 |
Histidine (g) | 4.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
Iron (mg) | 2.6 | 0.2 | n/a | 3.5 | 3.7 | 0.0 | 0.4 | n/a | 0.5 | 0.3 | 0.2 | 0.1 | 1.9 | 0.1 | 0.5 | 0.0 | 0.4 | n/a | 14 | 4 |
Isoleucine (g) | 6.2 | 0.0 | n/a | 0.2 | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 7 | 2 |
Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 10.9 | 0.0 | n/a | 0.4 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 12 | 3 |
Lysine (g) | 12.4 | 0.0 | n/a | 0.3 | 0.4 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 13 | 3 |
Magnesium (mg) | 197.3 | 0.0 | n/a | 85.0 | 55.3 | 1.8 | 0.0 | n/a | 20.5 | 5.7 | 8.0 | 0.8 | 15.0 | 1.9 | 0.0 | 0.2 | 19.6 | n/a | 411 | 103 |
Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.1 | 0.0 | n/a | 0.7 | 1.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 2 | 1 |
Methionine (g) | 4.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
Monounsaturated Fat (g) | 20.2 | 19.7 | n/a | 0.0 | 0.0 | 0.0 | 49.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 59.1 | 0.0 | 0.0 | n/a | 149 | 37 |
Niacin (mg) | 52.8 | 0.0 | n/a | 2.5 | 1.6 | 0.0 | 0.0 | n/a | 1.1 | 0.1 | 0.1 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.1 | n/a | 59 | 15 |
Pantothenic acid (mg) | 2.4 | 0.0 | n/a | 0.8 | 0.6 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.4 | n/a | 5 | 1 |
Phenylalanine (g) | 5.3 | 0.0 | n/a | 0.2 | 0.2 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 6 | 1 |
Phosphorus (mg) | 1,735.1 | 0.0 | n/a | 129.3 | 123.3 | 2.4 | 0.0 | n/a | 44.6 | 1.7 | 23.2 | 4.6 | 17.4 | 3.0 | 0.0 | 0.3 | 36.1 | n/a | 2,121 | 530 |
Phytosterols | n/a | 59.7 | n/a | n/a | 161.6 | n/a | 149.2 | n/a | 13.0 | 8.3 | 12.0 | n/a | 1.5 | n/a | 179.0 | n/a | 21.1 | n/a | 605 | 151 |
Polyunsaturated Fat (g) | 7.8 | 2.8 | n/a | 0.4 | 0.3 | 0.0 | 7.1 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 8.5 | 0.0 | 0.0 | n/a | 27 | 7 |
Potassium (mg) | 2,844.3 | 0.3 | n/a | 717.8 | 825.0 | 30.4 | 0.7 | n/a | 440.8 | 6.9 | 116.8 | 12.0 | 166.2 | 17.9 | 0.8 | 3.6 | 221.2 | n/a | 5,405 | 1,351 |
Proline (g) | 4.8 | 0.0 | n/a | 0.2 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
Protein (g) | 133.8 | 0.0 | n/a | 6.2 | 5.8 | 0.1 | 0.0 | n/a | 1.6 | 0.4 | 0.9 | 0.2 | 0.9 | 0.1 | 0.0 | 0.0 | 1.0 | n/a | 151 | 38 |
Retinol (mcg) | 245.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 245 | 61 |
Riboflavin (mg) | 0.4 | 0.0 | n/a | 0.4 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Saturated Fat (g) | 10.9 | 3.7 | n/a | 0.2 | 0.1 | 0.0 | 9.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.2 | 0.0 | 0.1 | n/a | 36 | 9 |
Selenium (mcg) | 390.6 | 0.0 | n/a | 2.0 | 2.6 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.4 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | n/a | 397 | 99 |
Serine (g) | 5.5 | 0.0 | n/a | 0.3 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 6 | 2 |
Sodium (mg) | 551.2 | 0.5 | n/a | 20.4 | 119.1 | 0.3 | 1.4 | n/a | 9.3 | 509.8 | 3.2 | 0.5 | 16.8 | 3.7 | 1.6 | 0.2 | 3.0 | n/a | 1,241 | 310 |
Starch | n/a | n/a | n/a | 3.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.2 | n/a | 4 | 1 |
Sucrose | n/a | n/a | n/a | 1.2 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.8 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 2 | 1 |
Sugar (g) | 0.0 | 0.0 | n/a | 11.1 | 3.3 | 0.7 | 0.0 | n/a | 4.9 | 0.1 | 3.4 | 0.0 | 0.3 | 2.4 | 0.0 | 0.1 | 2.5 | n/a | 29 | 7 |
Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.5 | 0.0 | n/a | 0.3 | 0.3 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Threonine (g) | 5.9 | 0.0 | n/a | 0.3 | 0.3 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 7 | 2 |
Tocopherol, alpha (mg) | 13.7 | 3.9 | n/a | 1.4 | 0.9 | 0.0 | 9.7 | n/a | 1.0 | 0.2 | 0.0 | 0.0 | 0.2 | n/a | 11.6 | 0.0 | 0.0 | n/a | 43 | 11 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.1 | 0.2 | n/a | n/a | 1.7 | n/a | 0.6 | n/a | 0.2 | n/a | 0.0 | n/a | 0.2 | n/a | 0.7 | n/a | 0.0 | n/a | 4 | 1 |
Total Fat (g) | 45.2 | 27.0 | n/a | 0.7 | 0.6 | 0.1 | 67.5 | n/a | 0.4 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 81.0 | 0.0 | 0.2 | n/a | 223 | 56 |
Trans-monoenoic Fat (g) | 0.2 | n/a | 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 | n/a | n/a | n/a | 0 | 0 |
TransFatty acids (g) | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 1.5 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Tyrosine (g) | 4.5 | 0.0 | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
Valine (g) | 6.9 | 0.0 | n/a | 0.3 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 8 | 2 |
Vitamin A, IU (IU) | 816.5 | 0.0 | n/a | 2,347.3 | 31,489.2 | 1.8 | 0.0 | n/a | 1,549.4 | 23.7 | 1.6 | 0.3 | 2,527.2 | 0.0 | 0.0 | 51.0 | 158.0 | n/a | 38,966 | 9,742 |
Vitamin A, RAE (mcg) | 245.0 | 0.0 | n/a | 119.1 | 1,573.4 | 0.0 | 0.0 | n/a | 78.1 | 1.2 | 0.0 | 0.0 | 126.3 | 0.0 | 0.0 | 2.6 | 7.5 | n/a | 2,153 | 538 |
Vitamin B-12 (mcg) | 11.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 12 | 3 |
Vitamin B-6 (mg) | 3.7 | 0.0 | n/a | 0.5 | 0.4 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 5 | 1 |
Vitamin C (mg) | 0.0 | 0.0 | n/a | 41.5 | 39.1 | 11.4 | 0.0 | n/a | 25.5 | 0.7 | 5.9 | 0.9 | 39.9 | 0.0 | 0.0 | 0.1 | 4.2 | n/a | 169 | 42 |
Vitamin D (IU) | 3,796.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 3,797 | 949 |
Water (g) | 499.3 | 0.0 | n/a | 307.3 | 403.9 | 27.2 | 0.0 | n/a | 175.8 | 14.4 | 71.3 | 1.8 | 26.3 | 12.2 | 0.0 | 0.0 | 143.3 | n/a | 1,683 | 421 |
Zinc (mg) | 4.5 | 0.0 | n/a | 0.8 | 0.8 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 7 | 2 |
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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