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.
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1 cup (0g) instant polenta |
2/3 cup (67g) parmesan cheese |
1/8 teaspoon (0g) cayenne pepper |
1 to taste (100g) vegetable oil cooking spray |
2 (6g) garlic cloves |
2 tablespoons (5g) fresh thyme |
1/4 cup (61g) fresh lemon juice |
1 tablespoon (14g) olive oil |
8 (120g) asparagus spears |
8 (120g) scallions |
2 small (1,096g) eggplants |
1 medium (196g) yellow squash |
1 cup (149g) cherry tomatoes |
12 ounces (340g) roasted red peppers |
1/3 cup (0g) vegetable broth |
1 large (4g) garlic cloves |
3 tablespoons (8g) fresh basil |
1 to taste (0g) fresh basil |
1 tablespoon (16g) balsamic vinegar |
Total | 1 serving | |
| Alanine | n/a | 0.8 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | 0.6 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine | n/a | 1.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.6 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Ash | n/a | 5.4 | 0.0 | n/a | 0.1 | 0.2 | 0.1 | 0.0 | 0.8 | 1.0 | 7.7 | 1.1 | 0.7 | 12.8 | n/a | 0.1 | 0.1 | n/a | 0.1 | 30 | 8 |
| Aspartic acid | n/a | 1.8 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.2 | 1.8 | 0.3 | 0.2 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Caffeine | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium | n/a | 739.7 | 0.3 | n/a | 10.9 | 19.4 | 3.7 | 0.1 | 27.6 | 86.4 | 98.6 | 31.4 | 14.9 | 139.5 | n/a | 6.5 | 14.1 | n/a | 4.3 | 1,197 | 299 |
| Calories | n/a | 287.5 | 0.7 | n/a | 8.9 | 4.8 | 13.4 | 119.3 | 26.4 | 38.4 | 263.0 | 33.3 | 26.8 | 61.2 | n/a | 5.4 | 1.8 | n/a | 14.1 | 905 | 226 |
| Calories (kj) | n/a | 1,203.9 | 3.0 | n/a | 37.4 | 20.3 | 55.5 | 499.4 | 112.8 | 162.0 | 1,117.9 | 137.2 | 110.3 | 255.2 | n/a | 22.4 | 7.5 | n/a | 59.0 | 3,804 | 951 |
| Carbohydrates | n/a | 2.7 | 0.1 | n/a | 2.0 | 1.2 | 4.2 | 0.0 | 4.9 | 8.8 | 62.5 | 6.1 | 5.8 | 13.3 | n/a | 1.2 | 0.2 | n/a | 2.7 | 116 | 29 |
| Cholesterol | n/a | 58.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 59 | 15 |
| Copper | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.9 | 0.1 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
| Cystine | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Dietary Fiber | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.7 | 0.2 | 0.0 | 2.4 | 3.1 | 37.3 | 2.0 | 1.8 | 4.1 | n/a | 0.1 | 0.1 | n/a | n/a | 52 | 13 |
| Folate | n/a | 6.7 | 0.2 | n/a | 0.2 | 2.2 | 12.2 | 0.0 | 178.8 | 76.8 | 241.1 | 47.0 | 22.4 | 54.4 | n/a | 0.1 | 5.4 | n/a | n/a | 648 | 162 |
| Folate, DFE | n/a | 6.7 | 0.2 | n/a | 0.2 | 2.2 | 12.2 | 0.0 | 178.8 | 76.8 | 241.1 | 47.0 | 22.4 | 54.4 | n/a | 0.1 | 5.4 | n/a | n/a | 648 | 162 |
| Folate, food | n/a | 6.7 | 0.2 | n/a | 0.2 | 2.2 | 12.2 | 0.0 | 178.8 | 76.8 | 241.1 | 47.0 | 22.4 | 54.4 | n/a | 0.1 | 5.4 | n/a | n/a | 648 | 162 |
| Folic acid | n/a | 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 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.7 | n/a | 0.9 | n/a | n/a | 2.7 | 2.0 | n/a | n/a | n/a | 0.0 | n/a | 1.2 | 8 | 2 |
| Galactose | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.6 | n/a | 0.5 | n/a | n/a | 2.1 | 1.9 | n/a | n/a | n/a | 0.0 | n/a | 1.2 | 6 | 2 |
| Glutamic acid | n/a | 5.8 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.5 | 2.0 | 0.3 | 0.6 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 10 | 2 |
| Glycine | n/a | 0.5 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.4 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Histidine | n/a | 0.7 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Iron | n/a | 0.6 | 0.0 | n/a | 0.1 | 0.8 | 0.0 | 0.1 | 1.1 | 1.8 | 2.6 | 0.7 | 0.4 | 2.7 | n/a | 0.1 | 0.3 | n/a | 0.1 | 11 | 3 |
| Isoleucine | n/a | 1.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Lactose | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine | n/a | 2.5 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.7 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Lysine | n/a | 2.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Magnesium | n/a | 25.3 | 0.3 | n/a | 1.5 | 7.7 | 3.7 | 0.0 | 16.8 | 24.0 | 153.4 | 35.3 | 16.4 | 37.4 | n/a | 0.9 | 5.1 | n/a | 1.9 | 330 | 82 |
| Maltose | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese | n/a | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 2.7 | 0.3 | 0.2 | 0.5 | n/a | 0.1 | 0.1 | n/a | 0.0 | 5 | 1 |
| Methionine | n/a | 0.7 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat | n/a | 5.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 16 | 4 |
| Niacin | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 1.3 | 0.6 | 7.1 | 0.9 | 0.9 | 1.9 | n/a | 0.0 | 0.1 | n/a | n/a | 13 | 3 |
| Pantothenic acid | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.1 | 3.1 | 0.4 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Phenylalanine | n/a | 1.4 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Phosphorus | n/a | 486.2 | 0.7 | n/a | 9.2 | 5.1 | 4.9 | 0.0 | 64.8 | 44.4 | 274.0 | 74.5 | 35.8 | 68.0 | n/a | 5.5 | 4.5 | n/a | 3.0 | 1,081 | 270 |
| Phytosterols | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 29.8 | n/a | n/a | 76.7 | n/a | 10.4 | n/a | n/a | n/a | n/a | n/a | n/a | 117 | 29 |
| Polyunsaturated Fat | n/a | 0.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | 0.1 | 0.8 | 0.2 | 0.1 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Potassium | n/a | 83.4 | 4.5 | n/a | 24.1 | 29.2 | 62.8 | 0.1 | 268.8 | 331.2 | 2,520.8 | 511.6 | 353.1 | 496.7 | n/a | 14.4 | 23.5 | n/a | 17.9 | 4,742 | 1,186 |
| Proline | n/a | 3.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Protein | n/a | 25.7 | 0.0 | n/a | 0.4 | 0.3 | 0.2 | 0.0 | 2.9 | 2.2 | 11.1 | 2.4 | 1.3 | 2.7 | n/a | 0.2 | 0.3 | n/a | 0.1 | 50 | 12 |
| Retinol | n/a | 148.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 149 | 37 |
| Riboflavin | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.4 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Saturated Fat | n/a | 11.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | 0.0 | 0.4 | 0.2 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 14 | 4 |
| Selenium | n/a | 11.8 | 0.0 | n/a | 0.9 | n/a | 0.1 | 0.0 | 7.3 | 0.7 | 3.3 | 0.4 | 0.0 | 1.0 | n/a | 0.5 | 0.0 | n/a | n/a | 26 | 7 |
| Serine | n/a | 1.5 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Sodium | n/a | 1,019.8 | 0.1 | n/a | 1.0 | 0.4 | 0.6 | 0.3 | 16.8 | 19.2 | 21.9 | 15.7 | 7.5 | 4,657.7 | n/a | 0.6 | 0.3 | n/a | 3.7 | 5,766 | 1,441 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.1 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Sugar | n/a | 0.6 | 0.0 | n/a | 0.1 | n/a | 1.5 | 0.0 | 1.6 | 2.8 | 25.8 | 4.9 | 3.9 | n/a | n/a | 0.0 | 0.0 | n/a | 2.4 | 44 | 11 |
| Theobromine | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.4 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Threonine | n/a | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.4 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | 0.2 | 0.1 | n/a | 0.0 | n/a | 0.1 | 1.9 | 1.8 | 0.7 | 3.3 | 0.2 | 0.8 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 9 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.3 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Total Fat | n/a | 19.1 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 13.5 | 0.3 | 0.2 | 2.1 | 0.6 | 0.3 | 1.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 37 | 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 | 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 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan | n/a | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine | n/a | 1.6 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.3 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Valine | n/a | 1.7 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.6 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Vitamin A, IU | n/a | 577.0 | 93.6 | n/a | 0.5 | 228.0 | 3.7 | 0.0 | 1,207.2 | 1,196.4 | 295.9 | 392.0 | 1,241.2 | 1,769.2 | n/a | 0.3 | 419.4 | n/a | 0.0 | 7,424 | 1,856 |
| Vitamin A, RAE | n/a | 152.7 | 4.7 | n/a | 0.0 | 11.4 | 0.0 | 0.0 | 60.0 | 60.0 | 11.0 | 19.6 | 62.6 | 88.5 | n/a | 0.0 | 21.0 | n/a | 0.0 | 491 | 123 |
| Vitamin B-12 | n/a | 1.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Vitamin B-6 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.9 | 0.3 | 0.1 | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Vitamin C | n/a | 0.0 | 0.2 | n/a | 1.9 | 7.7 | 23.6 | 0.0 | 9.2 | 22.6 | 24.1 | 35.1 | 20.4 | 158.2 | n/a | 1.1 | 1.4 | n/a | 0.0 | 306 | 76 |
| Vitamin D | n/a | 14.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 14 | 4 |
| Water | n/a | 13.9 | 0.0 | n/a | 3.5 | 3.1 | 56.3 | 0.0 | 111.2 | 107.8 | 1,012.8 | 185.8 | 140.8 | 310.5 | n/a | 2.1 | 7.3 | n/a | 12.2 | 1,967 | 492 |
| Zinc | n/a | 2.6 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.7 | 0.5 | 1.8 | 0.6 | 0.3 | 0.6 | n/a | 0.0 | 0.1 | n/a | 0.0 | 7 | 2 |
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.
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