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.
|
1/2 lb (227g) extra lean ground beef |
1 medium (110g) onions |
2 (6g) garlic cloves |
1 stalk (40g) celery |
1 medium (61g) carrots |
1 cup (70g) mushrooms |
1 teaspoon (0g) oregano |
1 teaspoon (1g) basil |
1 tablespoon (13g) sugar |
28 ounces (794g) chopped tomatoes |
2 tablespoons (32g) tomato paste |
10 ounces (312g) fresh spinach |
1 medium (196g) zucchini |
1 lb (452g) low fat cottage cheese |
2 (66g) egg whites |
6 (0g) no-boil lasagna noodles |
1 3/4 ounces (50g) low fat mozzarella |
1 to taste (0g) salt |
1 to taste (3g) black pepper |
Total | 1 serving | |
| Alanine (g) | 2.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.4 | 0.1 | 1.8 | 0.5 | n/a | 0.4 | n/a | n/a | 7 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 3.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.5 | 0.1 | 2.4 | 0.4 | n/a | 0.5 | n/a | n/a | 7 | 2 |
| Ash (g) | 2.4 | 0.4 | 0.1 | 0.3 | 0.6 | 0.6 | 0.0 | 0.0 | 0.0 | 4.0 | 0.9 | 5.4 | 1.1 | 6.1 | 0.4 | n/a | 1.6 | n/a | n/a | 24 | 6 |
| Aspartic acid (g) | 4.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 1.1 | 0.2 | 0.7 | 0.3 | 4.4 | 0.8 | n/a | 0.9 | n/a | n/a | 13 | 3 |
| Beta-sitosterol | n/a | 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 | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 20.4 | 25.3 | 10.9 | 16.0 | 20.1 | 2.1 | 5.3 | 1.6 | 0.1 | 79.4 | 11.6 | 309.3 | 31.4 | 411.3 | 4.6 | n/a | 388.7 | n/a | n/a | 1,338 | 335 |
| Calories | 310.5 | 44.0 | 8.9 | 6.4 | 25.0 | 15.4 | 0.9 | 0.2 | 48.8 | 142.9 | 26.3 | 71.9 | 33.3 | 388.7 | 34.3 | n/a | 126.2 | n/a | n/a | 1,284 | 321 |
| Calories (kj) | 1,294.3 | 182.6 | 37.4 | 26.8 | 105.5 | 65.1 | 3.7 | 0.8 | 203.9 | 587.5 | 110.1 | 303.0 | 137.2 | 1,631.7 | 142.6 | n/a | 528.8 | n/a | n/a | 5,361 | 1,340 |
| Campesterol | n/a | n/a | n/a | n/a | 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 | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 0.0 | 10.3 | 2.0 | 1.2 | 5.8 | 2.3 | 0.2 | 0.0 | 12.6 | 30.9 | 6.1 | 11.3 | 6.1 | 16.5 | 0.5 | n/a | 1.4 | n/a | n/a | 107 | 27 |
| Cholesterol (mg) | 140.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 45.2 | 0.0 | n/a | 31.8 | n/a | n/a | 218 | 54 |
| Copper (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.4 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Cystine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.2 | n/a | 0.1 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 0.1 | 0.6 | 1.7 | 0.7 | 0.1 | 0.0 | 0.0 | 9.5 | 1.3 | 6.9 | 2.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 25 | 6 |
| Folate (mcg) | 11.3 | 20.9 | 0.2 | 14.4 | 11.6 | 11.9 | 0.8 | 0.6 | 0.0 | 119.1 | 3.9 | 606.1 | 47.0 | 45.2 | 2.6 | n/a | 4.5 | n/a | n/a | 900 | 225 |
| Folate, DFE (mcg) | 11.3 | 20.9 | 0.2 | 14.4 | 11.6 | 11.9 | 0.8 | 0.6 | 0.0 | 119.1 | 3.9 | 606.1 | 47.0 | 45.2 | 2.6 | n/a | 4.5 | n/a | n/a | 900 | 225 |
| Folate, food (mcg) | 11.3 | 20.9 | 0.2 | 14.4 | 11.6 | 11.9 | 0.8 | 0.6 | 0.0 | 119.1 | 3.9 | 606.1 | 47.0 | 45.2 | 2.6 | n/a | 4.5 | n/a | n/a | 900 | 225 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | 1.4 | n/a | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 10.9 | 1.9 | 0.5 | 2.7 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 18 | 5 |
| Galactose | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | 0.2 | 0.4 | 1.0 | 0.0 | 0.0 | 0.0 | 9.9 | 1.8 | 0.3 | 2.1 | 3.5 | 0.2 | n/a | n/a | n/a | n/a | 22 | 5 |
| Glutamic acid (g) | 7.4 | 0.3 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 3.4 | 0.7 | 1.1 | 0.3 | 12.5 | 1.0 | n/a | 2.8 | n/a | n/a | 30 | 7 |
| Glycine (g) | 2.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.4 | 0.1 | 1.1 | 0.3 | n/a | 0.2 | n/a | n/a | 5 | 1 |
| Histidine (g) | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 1.6 | 0.2 | n/a | 0.5 | n/a | n/a | 4 | 1 |
| Hydroxyproline (g) | 0.9 | n/a | 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 | 1 | 0 |
| Iron (mg) | 5.4 | 0.2 | 0.1 | 0.1 | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | 2.1 | 1.0 | 8.5 | 0.7 | 0.7 | 0.1 | n/a | 0.1 | n/a | n/a | 20 | 5 |
| Isoleucine (g) | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.5 | 0.1 | 2.8 | 0.4 | n/a | 0.6 | n/a | n/a | 7 | 2 |
| Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 13.1 | 0.0 | n/a | n/a | n/a | n/a | 13 | 3 |
| Leucine (g) | 3.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.7 | 0.1 | 5.4 | 0.7 | n/a | 1.2 | n/a | n/a | 12 | 3 |
| Lysine (g) | 4.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.5 | 0.1 | 4.5 | 0.5 | n/a | 1.2 | n/a | n/a | 11 | 3 |
| Magnesium (mg) | 49.9 | 11.0 | 1.5 | 4.4 | 7.3 | 6.3 | 0.9 | 0.6 | 0.0 | 87.3 | 13.5 | 246.8 | 35.3 | 31.6 | 7.3 | n/a | 11.4 | n/a | n/a | 515 | 129 |
| Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 2.8 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Methionine (g) | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 1.3 | 0.3 | n/a | 0.3 | n/a | n/a | 3 | 1 |
| Monounsaturated Fat (g) | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 2.0 | 0.0 | n/a | 2.2 | n/a | n/a | 9 | 2 |
| Niacin (mg) | 12.5 | 0.1 | 0.0 | 0.1 | 0.6 | 2.5 | 0.0 | 0.0 | 0.0 | 4.7 | 1.0 | 2.3 | 0.9 | 0.5 | 0.1 | n/a | 0.1 | n/a | n/a | 25 | 6 |
| Pantothenic acid (mg) | 1.5 | 0.1 | 0.0 | 0.1 | 0.2 | 1.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.2 | 0.4 | 1.1 | 0.1 | n/a | 0.0 | n/a | n/a | 6 | 1 |
| Phenylalanine (g) | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.4 | 0.1 | 2.8 | 0.5 | n/a | 0.6 | n/a | n/a | 7 | 2 |
| Phosphorus (mg) | 448.8 | 31.9 | 9.2 | 9.6 | 21.4 | 60.2 | 0.5 | 0.5 | 0.0 | 190.5 | 26.6 | 153.1 | 74.5 | 736.8 | 9.9 | n/a | 230.1 | n/a | n/a | 2,004 | 501 |
| Phytosterols | n/a | 16.5 | n/a | 2.4 | n/a | n/a | 0.7 | n/a | n/a | 55.6 | n/a | 28.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 103 | 26 |
| Polyunsaturated Fat (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.5 | 0.2 | 0.3 | 0.0 | n/a | 0.2 | n/a | n/a | 3 | 1 |
| Potassium (mg) | 784.3 | 160.6 | 24.1 | 104.0 | 195.2 | 222.6 | 4.2 | 2.6 | 0.3 | 1,881.4 | 325.6 | 1,743.2 | 511.6 | 379.7 | 107.6 | n/a | 41.7 | n/a | n/a | 6,489 | 1,622 |
| Proline (g) | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 0.1 | 5.9 | 0.3 | n/a | 1.2 | n/a | n/a | 10 | 3 |
| Protein (g) | 48.5 | 1.2 | 0.4 | 0.3 | 0.6 | 2.2 | 0.0 | 0.0 | 0.0 | 7.0 | 1.4 | 8.9 | 2.4 | 53.5 | 7.2 | n/a | 12.1 | n/a | n/a | 146 | 36 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 85.9 | 0.0 | n/a | 61.6 | n/a | n/a | 148 | 37 |
| Riboflavin (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.6 | 0.2 | 0.9 | 0.3 | n/a | 0.2 | n/a | n/a | 3 | 1 |
| Saturated Fat (g) | 5.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.2 | 4.4 | 0.0 | n/a | 5.0 | n/a | n/a | 15 | 4 |
| Selenium (mcg) | 39.4 | 0.6 | 0.9 | 0.2 | 0.1 | 6.5 | 0.0 | 0.0 | 0.1 | 0.0 | 1.7 | 3.1 | 0.4 | 44.7 | 13.2 | n/a | 7.2 | n/a | n/a | 118 | 29 |
| Serine (g) | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.3 | 0.1 | 3.1 | 0.5 | n/a | 0.7 | n/a | n/a | 7 | 2 |
| Sodium (mg) | 149.6 | 4.4 | 1.0 | 32.0 | 42.1 | 3.5 | 0.1 | 0.0 | 0.1 | 39.7 | 253.7 | 246.8 | 15.7 | 1,491.6 | 109.6 | n/a | 307.6 | n/a | n/a | 2,697 | 674 |
| Starch | n/a | 0.0 | n/a | 0.0 | 0.9 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Stigmasterol | n/a | 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 | n/a | 0 | 0 |
| Sucrose | n/a | 1.1 | n/a | 0.0 | 2.2 | 0.0 | 0.0 | 0.0 | 12.6 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 16 | 4 |
| Sugar (g) | 0.0 | 4.7 | 0.1 | 0.7 | 2.9 | 1.4 | 0.0 | 0.0 | 12.6 | 20.9 | 3.9 | 1.3 | 4.9 | 16.6 | 0.5 | n/a | 0.6 | n/a | n/a | 71 | 18 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Threonine (g) | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.4 | 0.1 | 2.4 | 0.3 | n/a | 0.5 | n/a | n/a | 6 | 2 |
| Tocopherol, alpha (mg) | 0.6 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 4.3 | 1.4 | 6.3 | 0.2 | 0.2 | 0.0 | n/a | 0.1 | n/a | n/a | 14 | 3 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.0 | 0.2 | 0.6 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Total Fat (g) | 11.3 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 1.6 | 0.2 | 1.2 | 0.6 | 11.1 | 0.1 | n/a | 7.9 | n/a | n/a | 35 | 9 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.8 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | 0.1 | n/a | 0.2 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 0.1 | 2.9 | 0.3 | n/a | 0.7 | n/a | n/a | 6 | 2 |
| Valine (g) | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.5 | 0.1 | 3.6 | 0.5 | n/a | 0.8 | n/a | n/a | 8 | 2 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 0.5 | 179.6 | 10,190.7 | 0.0 | 5.7 | 46.8 | 0.0 | 6,612.8 | 489.6 | 29,293.7 | 392.0 | 334.5 | 0.0 | n/a | 239.1 | n/a | n/a | 47,787 | 11,947 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 8.8 | 509.4 | 0.0 | 0.3 | 2.3 | 0.0 | 333.4 | 24.4 | 1,465.2 | 19.6 | 90.4 | 0.0 | n/a | 63.1 | n/a | n/a | 2,517 | 629 |
| Vitamin B-12 (mcg) | 5.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.1 | n/a | 0.4 | n/a | n/a | 8 | 2 |
| Vitamin B-6 (mg) | 0.9 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.6 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 1 |
| Vitamin C (mg) | 0.0 | 8.1 | 1.9 | 1.2 | 3.6 | 1.5 | 0.0 | 0.2 | 0.0 | 108.8 | 7.0 | 87.8 | 35.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 255 | 64 |
| Vitamin D (IU) | 6.8 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6.0 | n/a | n/a | 18 | 4 |
| Water (g) | 166.1 | 98.0 | 3.5 | 38.2 | 53.9 | 64.7 | 0.0 | 0.8 | 0.0 | 750.4 | 23.6 | 285.5 | 185.8 | 364.7 | 57.8 | n/a | 26.7 | n/a | n/a | 2,120 | 530 |
| Zinc (mg) | 11.5 | 0.2 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 1.3 | 0.2 | 1.7 | 0.6 | 1.9 | 0.0 | n/a | 1.4 | n/a | n/a | 19 | 5 |
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