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Nutritional Facts: Vegetarian Shepherd's Pie

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.

  1/3 cup (0g)
vegetarian ground beef
3/4 cup (192g)
canned corn
1 cup (134g)
frozen peas
3 medium (183g)
carrots
3 medium (330g)
cooking onions
4 medium (852g)
potatoes
2 medium (260g)
sweet potatoes
1/4 cup (31g)
all-purpose flour
2 tablespoons (28g)
margarine
1 tablespoon (14g)
olive oil
2 cups (0g)
vegetable stock
3 tablespoons (45g)
ketchup
3 tablespoons (54g)
soy sauce
1/2 tablespoon (9g)
salt
1/2 tablespoon (1g)
basil
1/2 tablespoon (1g)
oregano
3 (9g)
garlic cloves
Total 1 serving
Alanine n/a 0.3 0.3 0.2 0.1 0.5 0.2 0.1 0.0 0.0 n/a 0.0 0.3 0.0 0.0 0.0 0.0 2 0
Alcohol n/a n/a 0.0 0.0 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
Arginine n/a 0.2 0.6 0.2 0.3 0.8 0.1 0.1 0.0 0.0 n/a 0.0 0.2 0.0 0.0 0.0 0.1 3 0
Ash n/a 1.5 1.0 1.8 1.2 9.2 2.6 0.1 0.6 0.0 n/a 1.6 9.6 9.0 0.0 0.0 0.1 38 5
Aspartic acid n/a 0.3 0.6 0.3 0.3 4.0 1.0 0.1 0.0 0.0 n/a 0.2 0.5 0.0 0.0 0.0 0.0 7 1
Caffeine n/a n/a 0.0 0.0 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
Calcium n/a 7.7 29.5 60.4 75.9 102.2 78.0 4.7 8.5 0.1 n/a 8.1 10.8 2.2 2.3 8.0 16.3 415 52
Calories n/a 122.9 103.2 75.0 132.0 656.0 223.6 113.8 202.8 119.3 n/a 43.7 32.4 0.0 0.3 1.3 13.4 1,840 230
Calories (kj) n/a 514.6 431.5 316.6 547.8 2,734.9 933.4 475.9 848.0 499.4 n/a 181.8 135.5 0.0 1.2 5.5 56.1 7,682 960
Carbohydrates n/a 29.6 18.3 17.5 30.8 148.8 52.3 23.8 0.3 0.0 n/a 11.3 3.0 0.0 0.0 0.3 3.0 339 42
Cholesterol n/a 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 0.0 0.0 0 0
Copper n/a 0.1 0.2 0.1 0.1 0.9 0.4 0.0 n/a 0.0 n/a 0.1 0.1 0.0 0.0 0.0 0.0 2 0
Cystine n/a 0.0 0.0 0.2 0.0 0.2 0.1 0.1 0.0 0.0 n/a 0.0 0.1 0.0 0.0 0.0 0.0 1 0
Dietary Fiber n/a 3.3 6.0 5.1 5.6 18.7 7.8 0.8 0.0 0.0 n/a 0.1 0.4 0.0 0.0 0.2 0.2 48 6
Folate n/a 73.0 71.0 34.8 62.7 136.3 28.6 8.1 0.3 0.0 n/a 4.5 9.7 0.0 0.9 1.2 0.3 431 54
Folate, DFE n/a 73.0 71.0 34.8 62.7 136.3 28.6 8.1 0.3 0.0 n/a 4.5 9.7 0.0 0.9 1.2 0.3 431 54
Folate, food n/a 73.0 71.0 34.8 62.7 136.3 28.6 8.1 0.3 0.0 n/a 4.5 9.7 0.0 0.9 1.2 0.3 431 54
Folic acid n/a 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 0.0 0.0 0 0
Fructose n/a 0.4 0.3 1.0 4.3 2.3 1.8 n/a n/a n/a n/a 4.2 n/a n/a 0.0 0.0 n/a 14 2
Galactose n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) n/a 0.4 0.1 1.1 6.5 2.8 2.5 n/a n/a n/a n/a 5.3 n/a n/a 0.0 0.0 n/a 19 2
Glutamic acid n/a 0.7 1.0 0.7 0.9 2.9 0.4 1.1 0.1 0.0 n/a 0.5 1.3 0.0 0.0 0.0 0.1 10 1
Glycine n/a 0.1 0.2 0.1 0.1 0.5 0.2 0.1 0.0 0.0 n/a 0.0 0.2 0.0 0.0 0.0 0.0 2 0
Histidine n/a 0.1 0.1 0.1 0.0 0.3 0.1 0.1 0.0 0.0 n/a 0.0 0.1 0.0 0.0 0.0 0.0 1 0
Hydroxyproline n/a n/a n/a 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 n/a 0 0
Iron n/a 0.8 2.1 0.5 0.7 6.6 1.6 0.4 0.0 0.1 n/a 0.2 1.3 0.0 0.0 0.2 0.2 15 2
Isoleucine n/a 0.1 0.3 0.1 0.0 0.6 0.1 0.1 0.0 0.0 n/a 0.0 0.3 0.0 0.0 0.0 0.0 2 0
Lactose n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0 0
Leucine n/a 0.4 0.4 0.2 0.1 0.8 0.2 0.2 0.0 0.0 n/a 0.0 0.4 0.0 0.0 0.0 0.0 3 0
Lysine n/a 0.2 0.4 0.2 0.1 0.9 0.2 0.1 0.0 0.0 n/a 0.0 0.4 0.0 0.0 0.0 0.0 2 0
Magnesium n/a 30.7 34.8 22.0 33.0 196.0 65.0 6.9 0.8 0.0 n/a 8.6 21.6 0.1 0.8 1.4 2.3 424 53
Maltose n/a 0.2 0.1 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.8 n/a n/a 0.0 0.0 n/a 1 0
Manganese n/a 0.1 0.5 0.3 0.4 1.3 0.7 0.2 n/a 0.0 n/a 0.1 0.3 0.0 0.0 0.0 0.2 4 0
Methionine n/a 0.1 0.1 0.0 0.0 0.3 0.1 0.1 0.0 0.0 n/a 0.0 0.1 0.0 0.0 0.0 0.0 1 0
Monounsaturated Fat n/a 0.3 0.0 0.0 0.0 0.0 0.0 0.0 11.1 9.8 n/a 0.0 0.0 0.0 0.0 0.0 0.0 21 3
Niacin n/a 1.8 2.3 1.8 0.4 9.0 1.4 0.4 0.0 0.0 n/a 0.6 2.1 0.0 0.0 0.0 0.1 20 2
Pantothenic acid n/a 1.0 0.7 0.5 0.4 2.5 2.1 0.1 0.0 0.0 n/a 0.0 0.2 0.0 0.0 0.0 0.1 8 1
Phenylalanine n/a 0.2 0.3 0.1 0.1 0.7 0.2 0.2 0.0 0.0 n/a 0.0 0.3 0.0 0.0 0.0 0.0 2 0
Phosphorus n/a 97.9 109.9 64.1 95.7 485.6 122.2 33.8 6.5 0.0 n/a 14.9 70.2 0.0 0.7 0.7 13.8 1,116 139
Phytosterols n/a n/a n/a n/a 49.5 42.6 31.2 n/a 41.2 29.8 n/a 3.2 n/a 0.0 n/a 1.0 n/a 198 25
Polyunsaturated Fat n/a 0.4 0.2 0.2 0.1 0.4 0.0 0.1 5.9 1.4 n/a 0.1 0.0 0.0 0.0 0.0 0.0 9 1
Potassium n/a 314.9 205.0 585.6 481.8 3,586.9 876.2 33.4 11.8 0.1 n/a 171.9 114.5 0.7 3.9 6.3 36.1 6,429 804
Proline n/a 0.3 0.2 0.1 0.0 0.5 0.1 0.4 0.0 0.0 n/a 0.0 0.4 0.0 0.0 0.0 0.0 2 0
Protein n/a 3.7 7.0 1.7 3.6 17.2 4.1 3.2 0.3 0.0 n/a 0.8 5.7 0.0 0.0 0.0 0.6 48 6
Retinol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 216.6 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 217 27
Riboflavin n/a 0.1 0.1 0.1 0.1 0.3 0.2 0.0 0.0 0.0 n/a 0.1 0.1 0.0 0.0 0.0 0.0 1 0
Saturated Fat n/a 0.1 0.1 0.1 0.1 0.2 0.0 0.0 4.7 1.9 n/a 0.0 0.0 0.0 0.0 0.0 0.0 7 1
Selenium n/a 1.3 2.5 0.2 1.7 2.6 1.6 10.6 0.0 0.0 n/a 0.1 0.4 0.0 0.0 0.0 1.3 22 3
Serine n/a 0.2 0.2 0.1 0.1 0.6 0.2 0.2 0.0 0.0 n/a 0.0 0.3 0.0 0.0 0.0 0.0 2 0
Sodium n/a 23.0 144.7 126.3 13.2 51.1 143.0 0.6 265.9 0.3 n/a 501.3 3,016.4 3,488.2 0.1 0.1 1.5 7,776 972
Starch n/a n/a 5.6 2.6 0.0 131.5 32.9 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 173 22
Sucrose n/a 4.5 6.2 6.6 3.3 1.4 6.6 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 28 4
Sugar n/a 5.4 6.7 8.7 14.0 6.6 10.9 0.1 0.0 0.0 n/a 10.2 0.9 0.0 0.0 0.0 0.1 64 8
Theobromine n/a n/a 0.0 0.0 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
Thiamin n/a 0.0 0.3 0.1 0.2 0.7 0.2 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Threonine n/a 0.1 0.3 0.3 0.1 0.6 0.2 0.1 0.0 0.0 n/a 0.0 0.2 0.0 0.0 0.0 0.0 2 0
Tocopherol, alpha n/a 0.1 0.0 1.2 0.1 0.1 0.7 0.0 0.9 1.9 n/a 0.7 0.0 0.0 0.0 0.1 0.0 6 1
Tocopherol, beta n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a 0.0 1.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 n/a 0.1 n/a n/a 0.0 0.1 n/a 1 0
Total Fat n/a 1.0 0.5 0.4 0.3 0.8 0.1 0.3 22.7 13.5 n/a 0.1 0.1 0.0 0.0 0.0 0.0 40 5
Trans-monoenoic Fat n/a n/a n/a 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 n/a 0 0
TransFatty acids 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 0.0 n/a 0 0
Tryptophan n/a 0.0 0.0 0.0 0.0 0.2 0.1 0.0 0.0 0.0 n/a 0.0 0.1 0.0 0.0 0.0 0.0 1 0
Tyrosine n/a 0.1 0.1 0.1 0.0 0.4 0.1 0.1 0.0 0.0 n/a 0.0 0.2 0.0 0.0 0.0 0.0 1 0
Valine n/a 0.2 0.3 0.1 0.1 0.9 0.2 0.1 0.0 0.0 n/a 0.0 0.3 0.0 0.0 0.0 0.0 2 0
Vitamin A, IU n/a 124.8 2,757.7 30,572.0 6.6 17.0 36,886.2 0.0 1,008.7 0.0 n/a 419.9 0.0 0.0 69.9 8.5 0.8 71,872 8,984
Vitamin A, RAE n/a 5.8 138.0 1,528.1 0.0 0.0 1,843.4 0.0 231.0 0.0 n/a 21.2 0.0 0.0 3.5 0.4 0.0 3,771 471
Vitamin B-12 n/a 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 0.0 0.0 0 0
Vitamin B-6 n/a 0.1 0.1 0.3 0.4 2.5 0.5 0.0 0.0 0.0 n/a 0.1 0.1 0.0 0.0 0.0 0.1 4 1
Vitamin C n/a 10.6 24.1 10.8 24.4 167.8 6.2 0.0 0.1 0.0 n/a 6.8 0.0 0.0 0.2 0.0 2.8 254 32
Vitamin D n/a 0.0 0.0 0.0 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
Water n/a 156.2 107.2 161.6 294.1 676.0 200.9 3.7 4.4 0.0 n/a 31.1 35.6 0.0 1.2 0.0 5.3 1,677 210
Zinc n/a 0.7 1.1 0.4 0.6 2.5 0.8 0.2 0.0 0.0 n/a 0.1 0.2 0.0 0.0 0.0 0.1 7 1

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