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 teaspoon (5g) olive oil |
1/2 cup (80g) onions |
2 (6g) garlic cloves |
5 cups (355g) broccoli florets |
1 to taste (0g) cooking spray |
1 1/4 cups (306g) nonfat milk |
1 cup (0g) reduced-fat cheddar cheese |
2 tablespoons (8g) fresh parsley |
2 teaspoons (10g) Dijon mustard |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) fresh ground black pepper |
1/8 teaspoon (0g) ground nutmeg |
4 large (132g) egg whites |
2 large (100g) eggs |
1 tablespoon (6g) fresh parmesan cheese |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.7 | 0.1 | 3 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.1 | 0.0 | 0.5 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.8 | 0.1 | 3 | 0 |
Ash (g) | 0.0 | 0.3 | 0.1 | 3.3 | n/a | 2.3 | n/a | 0.2 | 0.4 | 3.0 | 0.0 | 0.0 | 0.8 | 1.1 | 0.5 | 12 | 1 |
Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 0.8 | n/a | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.6 | 1.3 | 0.2 | 5 | 1 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.0 | 18.4 | 10.9 | 170.4 | n/a | 373.6 | n/a | 10.5 | 5.8 | 0.7 | 2.5 | 0.5 | 9.2 | 56.0 | 68.0 | 727 | 91 |
Calories | 39.8 | 32.0 | 8.9 | 99.4 | n/a | 104.1 | n/a | 2.7 | 6.7 | 0.0 | 1.4 | 1.4 | 68.6 | 143.0 | 26.4 | 535 | 67 |
Calories (kj) | 166.5 | 132.8 | 37.4 | 415.4 | n/a | 434.9 | n/a | 11.5 | 27.8 | 0.0 | 6.0 | 6.0 | 285.1 | 599.0 | 110.6 | 2,233 | 279 |
Carbohydrates (g) | 0.0 | 7.5 | 2.0 | 18.6 | n/a | 15.2 | n/a | 0.5 | 0.5 | 0.0 | 0.4 | 0.1 | 1.0 | 0.7 | 0.2 | 47 | 6 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 5.4 | 384 | 48 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.3 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 1.4 | 0.1 | n/a | n/a | 0.0 | n/a | 0.3 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Folate (mcg) | 0.0 | 15.2 | 0.2 | 252.1 | n/a | 15.3 | n/a | 11.6 | 0.7 | 0.0 | 0.1 | 0.2 | 5.3 | 47.0 | 0.6 | 348 | 44 |
Folate, DFE (mcg) | 0.0 | 15.2 | 0.2 | 252.1 | n/a | 15.3 | n/a | 11.6 | 0.7 | 0.0 | 0.1 | 0.2 | 5.3 | 47.0 | 0.6 | 348 | 44 |
Folate, food (mcg) | 0.0 | 15.2 | 0.2 | 252.1 | n/a | 15.3 | n/a | 11.6 | 0.7 | 0.0 | 0.1 | 0.2 | 5.3 | 47.0 | 0.6 | 348 | 44 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 1.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 1 | 0 |
Galactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | 1.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.4 | 0.0 | 2 | 0 |
Glutamic acid (g) | 0.0 | 0.2 | 0.0 | 1.3 | n/a | 2.1 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 2.0 | 1.7 | 0.5 | 8 | 1 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.4 | 0.0 | 2 | 0 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.3 | 0.1 | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.0 | 0.2 | 0.1 | 3.1 | n/a | 0.1 | n/a | 0.5 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 1.8 | 0.1 | 6 | 1 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.7 | 0.1 | 3 | 0 |
Lactose | n/a | 0.0 | n/a | n/a | n/a | 15.6 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 16 | 2 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.3 | 1.1 | 0.2 | 4 | 1 |
Lysine (g) | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.9 | 0.2 | 4 | 0 |
Magnesium (mg) | 0.0 | 8.0 | 1.5 | 88.8 | n/a | 33.7 | n/a | 3.8 | 4.9 | 0.0 | 1.0 | 0.5 | 14.5 | 12.0 | 2.3 | 171 | 21 |
Maltose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.4 | 0.1 | 1 | 0 |
Monounsaturated Fat (g) | 3.3 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 3.7 | 0.5 | 8 | 1 |
Niacin (mg) | 0.0 | 0.1 | 0.0 | 2.3 | n/a | 0.3 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 3 | 0 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 1.9 | n/a | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 1.5 | 0.0 | 5 | 1 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.7 | 0.1 | 3 | 0 |
Phosphorus (mg) | 0.0 | 23.2 | 9.2 | 234.3 | n/a | 309.3 | n/a | 4.4 | 10.6 | 0.0 | 0.9 | 0.6 | 19.8 | 198.0 | 44.7 | 855 | 107 |
Phytosterols (mg) | 9.9 | 12.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.0 | 0.5 | 0.2 | n/a | n/a | n/a | 23 | 3 |
Polyunsaturated Fat (g) | 0.5 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | 3 | 0 |
Potassium (mg) | 0.0 | 116.8 | 24.1 | 1,153.8 | n/a | 477.8 | n/a | 42.1 | 13.8 | 0.2 | 7.6 | 1.0 | 215.2 | 138.0 | 7.7 | 2,198 | 275 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.5 | 0.3 | 3 | 0 |
Protein (g) | 0.0 | 0.9 | 0.4 | 10.6 | n/a | 10.3 | n/a | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | 14.4 | 12.6 | 2.4 | 52 | 7 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 13.7 | 177 | 22 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.5 | 0.0 | 2 | 0 |
Saturated Fat (g) | 0.6 | 0.0 | 0.0 | 0.2 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 3.1 | 1.1 | 5 | 1 |
Selenium (mcg) | 0.0 | 0.4 | 0.9 | 10.7 | n/a | 9.5 | n/a | 0.0 | 3.3 | 0.0 | 0.0 | 0.0 | 26.4 | 30.7 | 1.1 | 83 | 10 |
Serine (g) | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 1.0 | 0.1 | 3 | 0 |
Sodium (mg) | 0.1 | 3.2 | 1.0 | 95.9 | n/a | 128.6 | n/a | 4.3 | 113.5 | 1,162.7 | 0.1 | 0.0 | 219.1 | 142.0 | 93.7 | 1,964 | 246 |
Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | 0.8 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 1 | 0 |
Sugar (g) | 0.0 | 3.4 | 0.1 | n/a | n/a | 15.6 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.9 | 0.4 | 0.1 | 21 | 3 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.6 | 0.1 | 2 | 0 |
Tocopherol, alpha (mg) | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 2 | 0 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.5 | n/a | 1 | 0 |
Total Fat (g) | 4.5 | 0.1 | 0.0 | 1.2 | n/a | 0.2 | n/a | 0.1 | 0.4 | 0.0 | 0.0 | 0.1 | 0.2 | 9.5 | 1.8 | 18 | 2 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.5 | 0.1 | 2 | 0 |
Valine (g) | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.9 | 0.2 | 3 | 0 |
Vitamin A, IU (IU) | 0.0 | 1.6 | 0.5 | 10,650.0 | n/a | 45.9 | n/a | 640.2 | 7.1 | 0.0 | 3.1 | 0.3 | 0.0 | 540.0 | 53.0 | 11,942 | 1,493 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 532.5 | n/a | 6.1 | n/a | 32.0 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 160.0 | 14.0 | 745 | 93 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.1 | 3 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.6 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
Vitamin C (mg) | 0.0 | 5.9 | 1.9 | 330.9 | n/a | 0.0 | n/a | 10.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 349 | 44 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 1.3 | 83 | 10 |
Water (g) | 0.0 | 71.3 | 3.5 | 321.9 | n/a | 278.2 | n/a | 6.7 | 8.3 | 0.0 | 0.1 | 0.0 | 115.6 | 76.2 | 1.3 | 883 | 110 |
Zinc (mg) | 0.0 | 0.1 | 0.1 | 1.4 | n/a | 1.3 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.2 | 5 | 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.