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.
2 teaspoons (9g) oil |
1 (110g) onions |
1 large (72g) carrots |
1 large (323g) courgettes |
1/2 cup (128g) canned corn |
1/4 cup (0g) edam cheese |
1/2 cup (63g) flour |
1/2 teaspoon (2g) baking powder |
1/2 teaspoon (3g) salt |
3 (150g) eggs |
1/4 cup (55g) oil |
2 tablespoons (18g) sunflower seeds |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | n/a | 0.2 | n/a | 0.0 | 1.1 | 0.0 | 0.2 | 2 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | n/a | 0.3 | n/a | 0.0 | 1.2 | 0.0 | 0.4 | 2 | 0 |
Ash (g) | 0.0 | 0.4 | 0.7 | 1.9 | 1.0 | n/a | 0.3 | 1.7 | 3.0 | 1.6 | 0.0 | 0.5 | 11 | 0 |
Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 0.5 | 0.2 | n/a | 0.3 | n/a | 0.0 | 2.0 | 0.0 | 0.4 | 4 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.0 | 25.3 | 23.8 | 51.7 | 5.1 | n/a | 9.4 | 169.4 | 0.7 | 84.0 | 0.0 | 13.7 | 383 | 0 |
Calories | 79.6 | 44.0 | 29.5 | 54.9 | 81.9 | n/a | 227.5 | 1.2 | 0.0 | 214.5 | 481.8 | 102.2 | 1,317 | 0 |
Calories (kj) | 332.9 | 182.6 | 124.6 | 226.1 | 343.0 | n/a | 951.9 | 4.9 | 0.0 | 898.5 | 2,016.0 | 427.9 | 5,508 | 0 |
Carbohydrates (g) | 0.0 | 10.3 | 6.9 | 10.0 | 19.7 | n/a | 47.7 | 0.6 | 0.0 | 1.1 | 0.0 | 3.5 | 100 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 558.0 | 0.0 | 0.0 | 558 | 0 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 1 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.4 | 0.0 | 0.1 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 1.9 | 2.0 | 3.2 | 2.2 | n/a | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 12 | 0 |
Folate (mcg) | 0.0 | 20.9 | 13.7 | 77.5 | 48.6 | n/a | 114.4 | 0.0 | 0.0 | 70.5 | 0.0 | 39.7 | 385 | 0 |
Folate, DFE (mcg) | 0.0 | 20.9 | 13.7 | 77.5 | 48.6 | n/a | 181.9 | 0.0 | 0.0 | 70.5 | 0.0 | 39.7 | 453 | 0 |
Folate, food (mcg) | 0.0 | 20.9 | 13.7 | 77.5 | 48.6 | n/a | 18.1 | 0.0 | 0.0 | 70.5 | 0.0 | 39.7 | 289 | 0 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 96.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 96 | 0 |
Fructose | n/a | 1.4 | 0.4 | 4.5 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 7 | 0 |
Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 2.2 | 0.4 | 3.5 | 0.3 | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | 7 | 0 |
Glutamic acid (g) | 0.0 | 0.3 | 0.3 | 0.4 | 0.5 | n/a | 2.2 | n/a | 0.0 | 2.5 | 0.0 | 1.0 | 7 | 0 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.6 | 0.0 | 0.3 | 1 | 0 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.5 | 0.0 | 0.1 | 1 | 0 |
Iron (mg) | 0.0 | 0.2 | 0.2 | 1.2 | 0.5 | n/a | 2.9 | 0.3 | 0.0 | 2.6 | 0.0 | 0.9 | 9 | 0 |
Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.2 | n/a | 0.0 | 1.0 | 0.0 | 0.2 | 2 | 0 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | n/a | 0.4 | n/a | 0.0 | 1.6 | 0.0 | 0.3 | 3 | 0 |
Lysine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.1 | n/a | 0.0 | 1.4 | 0.0 | 0.2 | 2 | 0 |
Magnesium (mg) | 0.0 | 11.0 | 8.6 | 58.1 | 20.5 | n/a | 13.8 | 0.9 | 0.0 | 18.0 | 0.0 | 56.9 | 188 | 0 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Manganese | n/a | 0.1 | 0.1 | 0.6 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 2 | 0 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.6 | 0.0 | 0.1 | 1 | 0 |
Monounsaturated Fat (g) | 2.5 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 5.5 | 15.0 | 3.2 | 27 | 0 |
Niacin (mg) | 0.0 | 0.1 | 0.7 | 1.5 | 1.2 | n/a | 3.7 | 0.0 | 0.0 | 0.1 | 0.0 | 1.5 | 9 | 0 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.2 | 0.7 | 0.7 | n/a | 0.3 | 0.0 | 0.0 | 2.3 | 0.0 | 0.2 | 4 | 0 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.3 | n/a | 0.0 | 1.0 | 0.0 | 0.2 | 2 | 0 |
Phosphorus (mg) | 0.0 | 31.9 | 25.2 | 122.7 | 65.3 | n/a | 67.5 | 228.1 | 0.0 | 297.0 | 0.0 | 115.5 | 953 | 0 |
Phytosterols (mg) | 87.1 | 16.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 527.6 | 93.5 | 725 | 0 |
Polyunsaturated Fat (g) | 4.9 | 0.0 | 0.1 | 0.3 | 0.3 | n/a | 0.3 | 0.0 | 0.0 | 2.9 | 29.8 | 4.0 | 43 | 0 |
Potassium (mg) | 0.0 | 160.6 | 230.4 | 843.0 | 209.9 | n/a | 66.9 | 0.1 | 0.2 | 207.0 | 0.0 | 112.9 | 1,831 | 0 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.7 | n/a | 0.0 | 0.8 | 0.0 | 0.2 | 2 | 0 |
Protein (g) | 0.0 | 1.2 | 0.7 | 3.9 | 2.5 | n/a | 6.5 | 0.0 | 0.0 | 18.8 | 0.0 | 3.6 | 37 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 240.0 | 0.0 | 0.0 | 240 | 0 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 0.7 | 0.0 | 0.1 | 2 | 0 |
Saturated Fat (g) | 1.2 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 4.7 | 7.1 | 0.8 | 14 | 0 |
Selenium (mcg) | 0.0 | 0.6 | 0.1 | 0.6 | 0.9 | n/a | 21.2 | 0.0 | 0.0 | 46.1 | 0.0 | 9.3 | 79 | 0 |
Serine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.3 | n/a | 0.0 | 1.5 | 0.0 | 0.2 | 2 | 0 |
Sodium (mg) | 0.0 | 4.4 | 49.7 | 25.8 | 15.4 | n/a | 1.3 | 181.5 | 1,162.7 | 213.0 | 0.0 | 1.6 | 1,655 | 0 |
Starch | n/a | 0.0 | 1.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Sucrose | n/a | 1.1 | 2.6 | 0.2 | 3.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.4 | 7 | 0 |
Sugar (g) | 0.0 | 4.7 | 3.4 | 8.1 | 3.6 | n/a | 0.2 | 0.0 | 0.0 | 0.6 | 0.0 | 0.5 | 21 | 0 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 1 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.8 | 0.0 | 0.2 | 2 | 0 |
Tocopherol, alpha (mg) | 1.3 | 0.0 | 0.5 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.6 | 7.8 | 6.2 | 18 | 0 |
Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | 0.8 | n/a | 0.1 | 1 | 0 |
Total Fat (g) | 9.0 | 0.1 | 0.2 | 1.0 | 0.6 | n/a | 0.6 | 0.0 | 0.0 | 14.3 | 54.5 | 9.0 | 89 | 0 |
Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
TransFatty acids (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.2 | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.7 | 0.0 | 0.1 | 1 | 0 |
Valine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.3 | n/a | 0.0 | 1.3 | 0.0 | 0.2 | 2 | 0 |
Vitamin A, IU (IU) | 0.0 | 2.2 | 12,028.3 | 646.0 | 83.2 | n/a | 0.0 | 0.0 | 0.0 | 810.0 | 0.0 | 8.8 | 13,578 | 0 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 601.2 | 32.3 | 3.8 | n/a | 0.0 | 0.0 | 0.0 | 240.0 | 0.0 | 0.5 | 878 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 1 | 0 |
Vitamin C (mg) | 0.0 | 8.1 | 4.2 | 57.8 | 7.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 77 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 123.0 | 0.0 | 0.0 | 123 | 0 |
Water (g) | 0.0 | 98.0 | 63.6 | 306.2 | 104.1 | n/a | 7.5 | 0.1 | 0.0 | 114.2 | 0.0 | 0.8 | 694 | 0 |
Zinc (mg) | 0.0 | 0.2 | 0.2 | 1.0 | 0.5 | n/a | 0.4 | 0.0 | 0.0 | 1.9 | 0.0 | 0.9 | 5 | 0 |
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.