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 cups (480g) egg substitute |
4 cups (980g) nonfat milk |
16 ounces (0g) nonfat cheddar cheese |
1 cup (122g) plain cornmeal |
1 teaspoon (3g) garlic powder |
1 teaspoon (2g) black pepper |
3 tablespoons (11g) parsley |
1 cup (140g) ham |
1 cup (330g) corn kernels |
1/2 cup (80g) onions |
1 cup (70g) mushrooms |
4 ounces (114g) green chilies |
10 ounces (312g) frozen spinach |
Total | 1 serving | |
| Alanine (g) | 3.0 | 1.0 | n/a | 0.7 | 0.0 | 0.0 | 0.0 | 1.8 | 0.9 | 0.0 | 0.1 | 0.1 | 0.7 | 8 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 2.8 | 0.7 | n/a | 0.5 | 0.1 | 0.0 | 0.0 | 2.0 | 0.4 | 0.1 | 0.1 | 0.1 | 1.5 | 8 | 1 |
| Ash (g) | 6.2 | 7.4 | n/a | 1.4 | 0.1 | 0.1 | 0.3 | 5.1 | 1.6 | 0.3 | 0.6 | 0.7 | 4.5 | 28 | 2 |
| Aspartic acid (g) | 4.5 | 2.4 | n/a | 0.7 | 0.1 | 0.0 | 0.0 | 3.0 | 0.8 | 0.1 | 0.1 | 0.3 | 1.3 | 13 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 350.4 | 1,195.6 | n/a | 7.3 | 2.4 | 10.2 | 15.7 | 9.8 | 13.2 | 18.4 | 2.1 | 20.6 | 403.0 | 2,049 | 171 |
| Calories | 230.4 | 333.2 | n/a | 441.6 | 10.3 | 5.8 | 4.1 | 205.8 | 290.4 | 32.0 | 15.4 | 45.7 | 90.6 | 1,705 | 142 |
| Calories (kj) | 964.8 | 1,391.6 | n/a | 1,848.3 | 43.0 | 24.2 | 17.2 | 861.0 | 1,217.7 | 132.8 | 65.1 | 190.9 | 374.9 | 7,131 | 594 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 9.6 | 48.6 | n/a | 93.8 | 2.3 | 1.5 | 0.7 | 0.1 | 68.7 | 7.5 | 2.3 | 10.8 | 13.2 | 259 | 22 |
| Cholesterol (mg) | 0.0 | 19.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 72.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 92 | 8 |
| Copper (mg) | 0.1 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.2 | 0.4 | 2 | 0 |
| Cystine (g) | 1.1 | 1.2 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | n/a | 8.9 | 0.3 | 0.6 | 0.4 | 0.0 | 7.9 | 1.4 | 0.7 | 1.7 | 9.1 | 31 | 3 |
| Folate (mcg) | 76.8 | 49.0 | n/a | 30.5 | 1.5 | 0.4 | 17.3 | 5.6 | 118.8 | 15.2 | 11.9 | 26.3 | 453.0 | 806 | 67 |
| Folate, DFE (mcg) | 76.8 | 49.0 | n/a | 30.5 | 1.5 | 0.4 | 17.3 | 5.6 | 118.8 | 15.2 | 11.9 | 26.3 | 453.0 | 806 | 67 |
| Folate, food (mcg) | 76.8 | 49.0 | n/a | 30.5 | 1.5 | 0.4 | 17.3 | 5.6 | 118.8 | 15.2 | 11.9 | 26.3 | 453.0 | 806 | 67 |
| Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.0 | 0.1 | n/a | 0.6 | 2 | 0 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.6 | 1.0 | n/a | 0.7 | 3 | 0 |
| Glutamic acid (g) | 8.1 | 6.6 | n/a | 1.9 | 0.1 | 0.0 | 0.0 | 5.1 | 2.0 | 0.2 | 0.2 | 0.3 | 1.6 | 26 | 2 |
| Glycine (g) | 1.8 | 0.5 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 1.6 | 0.4 | 0.0 | 0.1 | 0.1 | 0.7 | 6 | 0 |
| Histidine (g) | 1.2 | 0.7 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 1.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 4 | 0 |
| Hydroxyproline | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 9.5 | 0.3 | n/a | 4.2 | 0.2 | 0.2 | 0.7 | 1.1 | 1.4 | 0.2 | 0.4 | 1.4 | 5.9 | 25 | 2 |
| Isoleucine (g) | 3.2 | 1.5 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 1.4 | 0.4 | 0.0 | 0.1 | 0.1 | 0.4 | 7 | 1 |
| Lactose | n/a | 49.9 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 50 | 4 |
| Leucine (g) | 4.7 | 3.2 | n/a | 1.2 | 0.0 | 0.0 | 0.0 | 2.5 | 1.1 | 0.0 | 0.1 | 0.1 | 0.6 | 14 | 1 |
| Lysine (g) | 3.4 | 2.5 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 2.6 | 0.4 | 0.0 | 0.1 | 0.1 | 0.8 | 10 | 1 |
| Magnesium (mg) | 72.0 | 107.8 | n/a | 154.9 | 2.4 | 3.9 | 5.7 | 25.2 | 59.4 | 8.0 | 6.3 | 28.6 | 234.3 | 709 | 59 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 0.3 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.3 | 2.2 | 4 | 0 |
| Methionine (g) | 1.9 | 0.6 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 4 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.2 | n/a | 1.2 | 0.0 | 0.0 | 0.0 | 3.7 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 0 |
| Niacin (mg) | 0.7 | 0.9 | n/a | 4.4 | 0.0 | 0.0 | 0.1 | 7.4 | 5.7 | 0.1 | 2.5 | 1.1 | 1.6 | 25 | 2 |
| Pantothenic acid (mg) | 8.0 | 3.5 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.8 | 0.9 | 0.1 | 1.0 | 0.1 | 0.3 | 15 | 1 |
| Phenylalanine (g) | 3.1 | 1.4 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 1.3 | 0.5 | 0.0 | 0.1 | 0.1 | 0.6 | 8 | 1 |
| Phosphorus (mg) | 345.6 | 989.8 | n/a | 294.0 | 12.8 | 3.6 | 6.6 | 324.8 | 227.7 | 23.2 | 60.2 | 52.6 | 153.1 | 2,494 | 208 |
| Phytosterols (mg) | 456.0 | n/a | n/a | n/a | 0.2 | 2.1 | 0.6 | 0.0 | n/a | 12.0 | n/a | n/a | n/a | 471 | 39 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | n/a | 2.0 | 0.0 | 0.0 | 0.0 | 0.9 | 1.2 | 0.0 | 0.1 | 0.1 | 0.3 | 5 | 0 |
| Potassium (mg) | 1,022.4 | 1,528.8 | n/a | 350.1 | 37.0 | 30.6 | 63.2 | 519.4 | 693.0 | 116.8 | 222.6 | 388.6 | 1,080.9 | 6,053 | 504 |
| Proline (g) | 2.7 | 3.4 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 1.3 | 0.9 | 0.0 | 0.1 | 0.1 | 0.6 | 10 | 1 |
| Protein (g) | 48.0 | 33.0 | n/a | 9.9 | 0.5 | 0.2 | 0.3 | 31.2 | 10.0 | 0.9 | 2.2 | 2.3 | 11.3 | 150 | 12 |
| Retinol (mcg) | 0.0 | 9.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10 | 1 |
| Riboflavin (mg) | 1.9 | 1.8 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.3 | 0.1 | 0.7 | 6 | 0 |
| Saturated Fat (g) | 0.0 | 0.5 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 2.7 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 4 | 0 |
| Selenium (mcg) | 198.2 | 30.4 | n/a | 18.9 | 0.7 | 0.1 | 0.0 | 26.3 | 2.3 | 0.4 | 6.5 | 0.6 | 18.7 | 303 | 25 |
| Serine (g) | 3.6 | 1.6 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 1.3 | 0.5 | 0.0 | 0.1 | 0.1 | 0.5 | 8 | 1 |
| Sodium (mg) | 955.2 | 411.6 | n/a | 42.7 | 1.9 | 0.5 | 6.4 | 2,122.4 | 9.9 | 3.2 | 3.5 | 8.0 | 231.2 | 3,796 | 316 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.8 | 0.0 | n/a | 0.7 | 2 | 0 |
| Sugar (g) | 9.6 | 49.9 | n/a | 0.8 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 3.4 | 1.4 | 5.8 | 2.0 | 73 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.4 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 1.3 | 0.3 | 0.0 | 0.1 | 0.1 | 0.3 | 4 | 0 |
| Threonine (g) | 2.3 | 0.8 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 1.4 | 0.4 | 0.0 | 0.1 | 0.1 | 0.7 | 6 | 1 |
| Tocopherol, alpha (mg) | 7.6 | 0.1 | n/a | 0.5 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 0.8 | 9.1 | 19 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 1 | 0 |
| Total Fat (g) | 0.0 | 0.8 | n/a | 4.4 | 0.0 | 0.1 | 0.1 | 8.0 | 2.5 | 0.1 | 0.2 | 0.2 | 1.8 | 18 | 2 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.8 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 2 | 0 |
| Tyrosine (g) | 2.2 | 1.5 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 1.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.7 | 6 | 1 |
| Valine (g) | 3.8 | 1.8 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 1.4 | 0.6 | 0.0 | 0.2 | 0.1 | 0.6 | 9 | 1 |
| Vitamin A, IU (IU) | 1,080.0 | 147.0 | n/a | 3.7 | 0.0 | 12.6 | 960.3 | 0.0 | 0.0 | 1.6 | 0.0 | 1,347.4 | 36,632.0 | 40,185 | 3,349 |
| Vitamin A, RAE (mcg) | 52.8 | 19.6 | n/a | 0.0 | 0.0 | 0.6 | 48.0 | 0.0 | 0.0 | 0.0 | 0.0 | 67.4 | 1,830.7 | 2,019 | 168 |
| Vitamin B-12 (mcg) | 1.6 | 4.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Vitamin B-6 (mg) | 0.6 | 0.4 | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.7 | 0.6 | 0.1 | 0.1 | 0.3 | 0.5 | 4 | 0 |
| Vitamin C (mg) | 2.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 15.2 | 0.0 | 21.1 | 5.9 | 1.5 | 277.1 | 17.2 | 340 | 28 |
| Vitamin D (IU) | 316.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 37.8 | 0.0 | 0.0 | 4.9 | 0.0 | 0.0 | 360 | 30 |
| Water (g) | 417.6 | 890.2 | n/a | 12.5 | 0.2 | 0.3 | 10.0 | 95.6 | 247.2 | 71.3 | 64.7 | 100.3 | 281.7 | 2,192 | 183 |
| Zinc (mg) | 4.7 | 4.1 | n/a | 2.2 | 0.1 | 0.0 | 0.1 | 2.9 | 1.2 | 0.1 | 0.4 | 0.3 | 1.7 | 18 | 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.