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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8 ounces (228g) whole wheat spaghetti |
2 (6g) garlic cloves |
1 tablespoon (14g) extra virgin olive oil |
1 pint (298g) cherry tomatoes |
1/2 cup (75g) red bell peppers |
1 cup (124g) zucchini |
1/2 cup (35g) mushrooms |
1/2 cup (84g) artichoke hearts |
1 cup (180g) asparagus |
4 (18g) kalamata olives |
1 1/2 teaspoons (1g) basil |
1/2 teaspoon (3g) salt |
6 ounces (170g) lite silken firm tofu |
1/3 cup (85g) evaporated skim milk |
1 (48g) lemons, juice of |
2 tablespoons (29g) white wine |
2 tablespoons (8g) parsley |
1 to taste (5g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | n/a | n/a | 0.0 | n/a | 2 | 1 |
| Alcohol | n/a | 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 | 0.0 | 3.0 | 0.0 | n/a | 3 | 1 |
| Arginine (g) | 1.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.8 | 0.2 | n/a | n/a | 0.0 | n/a | 3 | 1 |
| Ash (g) | 3.6 | 0.1 | 0.0 | 1.5 | 0.4 | 0.7 | 0.3 | 0.6 | 1.1 | 0.4 | 0.0 | 3.0 | 0.7 | 1.3 | 0.1 | 0.1 | 0.2 | n/a | 14 | 4 |
| Aspartic acid (g) | 1.5 | 0.0 | 0.0 | 0.4 | 0.2 | 0.2 | 0.1 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.5 | n/a | n/a | 0.0 | n/a | 5 | 1 |
| Beta-sitosterol | n/a | 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 | 0 | 0 |
| Caffeine | n/a | 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 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 91.2 | 10.9 | 0.1 | 29.8 | 5.2 | 19.8 | 1.1 | 17.6 | 41.4 | 15.5 | 2.4 | 0.7 | 61.2 | 247.2 | 2.9 | 2.6 | 10.5 | n/a | 560 | 140 |
| Calories | 793.4 | 8.9 | 119.3 | 53.6 | 23.1 | 21.1 | 7.7 | 44.5 | 39.6 | 20.2 | 0.3 | 0.0 | 62.9 | 66.5 | 10.6 | 23.6 | 2.7 | n/a | 1,298 | 325 |
| Calories (kj) | 3,319.7 | 37.4 | 499.4 | 220.5 | 96.1 | 86.8 | 32.6 | 184.8 | 169.2 | 84.7 | 1.3 | 0.0 | 263.7 | 277.9 | 43.7 | 98.6 | 11.5 | n/a | 5,428 | 1,357 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | 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) | 171.1 | 2.0 | 0.0 | 11.6 | 4.5 | 3.9 | 1.1 | 10.0 | 7.4 | 1.1 | 0.0 | 0.0 | 1.9 | 9.7 | 3.3 | 0.7 | 0.5 | n/a | 229 | 57 |
| Cholesterol (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 | 3.4 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Copper (mg) | 1.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
| Cystine (g) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Dietary Fiber | n/a | 0.1 | 0.0 | 3.6 | 1.6 | 1.2 | 0.4 | 7.2 | 3.6 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 19 | 5 |
| Folate (mcg) | 130.0 | 0.2 | 0.0 | 44.7 | 34.3 | 29.8 | 6.0 | 74.8 | 268.2 | 0.0 | 0.9 | 0.0 | n/a | 7.7 | 9.6 | 0.3 | 11.6 | n/a | 618 | 154 |
| Folate, DFE (mcg) | 130.0 | 0.2 | 0.0 | 44.7 | 34.3 | 29.8 | 6.0 | 74.8 | 268.2 | 0.0 | 0.9 | 0.0 | n/a | 7.7 | 9.6 | 0.3 | 11.6 | n/a | 618 | 154 |
| Folate, food (mcg) | 130.0 | 0.2 | 0.0 | 44.7 | 34.3 | 29.8 | 6.0 | 74.8 | 268.2 | 0.0 | 0.9 | 0.0 | n/a | 7.7 | 9.6 | 0.3 | 11.6 | n/a | 618 | 154 |
| 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | 4.1 | 1.7 | 1.7 | 0.1 | 0.0 | 1.4 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | 10 | 2 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 3.7 | 1.4 | 1.3 | 0.5 | 0.2 | 0.8 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | 8 | 2 |
| Glutamic acid (g) | 11.6 | 0.0 | 0.0 | 1.3 | 0.2 | 0.2 | 0.1 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 2.2 | 1.3 | n/a | n/a | 0.0 | n/a | 17 | 4 |
| Glycine (g) | 1.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | n/a | n/a | 0.0 | n/a | 2 | 1 |
| Histidine (g) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Iron (mg) | 8.3 | 0.1 | 0.1 | 0.8 | 0.3 | 0.5 | 0.2 | 0.5 | 1.6 | 0.6 | 0.0 | 0.0 | 1.3 | 0.2 | 0.0 | 0.1 | 0.5 | n/a | 15 | 4 |
| Isoleucine (g) | 1.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | n/a | n/a | 0.0 | n/a | 3 | 1 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 2.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.9 | 0.6 | n/a | n/a | 0.0 | n/a | 4 | 1 |
| Lysine (g) | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.7 | 0.5 | n/a | n/a | 0.0 | n/a | 2 | 1 |
| Magnesium (mg) | 326.0 | 1.5 | 0.0 | 32.8 | 8.9 | 22.3 | 3.2 | 35.3 | 25.2 | 0.7 | 0.9 | 0.0 | 17.0 | 23.0 | 2.9 | 2.9 | 3.8 | n/a | 506 | 127 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 7.0 | 0.1 | 0.0 | 0.3 | 0.1 | 0.2 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 8 | 2 |
| Methionine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.4 | 0.0 | 9.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 12 | 3 |
| Niacin (mg) | 11.7 | 0.0 | 0.0 | 1.8 | 0.7 | 0.6 | 1.3 | 0.9 | 2.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 19 | 5 |
| Pantothenic acid (mg) | 2.2 | 0.0 | 0.0 | 0.3 | 0.2 | 0.3 | 0.5 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.1 | 0.0 | 0.0 | n/a | 5 | 1 |
| Phenylalanine (g) | 1.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | n/a | n/a | 0.0 | n/a | 3 | 1 |
| Phosphorus (mg) | 588.2 | 9.2 | 0.0 | 71.5 | 19.4 | 47.1 | 30.1 | 61.3 | 97.2 | 0.5 | 0.7 | 0.0 | 137.8 | 166.2 | 3.8 | 5.2 | 4.4 | n/a | 1,243 | 311 |
| Phytosterols | n/a | n/a | 29.8 | 20.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.4 | n/a | 51 | 13 |
| Polyunsaturated Fat (g) | 1.3 | 0.0 | 1.4 | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Potassium (mg) | 490.2 | 24.1 | 0.1 | 706.3 | 157.2 | 323.6 | 111.3 | 240.2 | 403.2 | 1.4 | 3.9 | 0.2 | 107.2 | 283.0 | 49.4 | 20.5 | 42.1 | n/a | 2,964 | 741 |
| Proline (g) | 3.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.6 | n/a | n/a | 0.0 | n/a | 5 | 1 |
| Protein (g) | 33.4 | 0.4 | 0.0 | 2.6 | 0.7 | 1.5 | 1.1 | 2.4 | 4.3 | 0.1 | 0.0 | 0.0 | 10.7 | 6.4 | 0.2 | 0.0 | 0.2 | n/a | 64 | 16 |
| 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 | 100.6 | 0.0 | 0.0 | 0.0 | n/a | 101 | 25 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.6 | 0.0 | 1.9 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Selenium (mcg) | 166.4 | 0.9 | 0.0 | 0.0 | 0.1 | 0.2 | 3.3 | 0.2 | 11.0 | 0.2 | 0.0 | 0.0 | n/a | 2.1 | 0.0 | 0.0 | 0.0 | n/a | 184 | 46 |
| Serine (g) | 1.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | n/a | n/a | 0.0 | n/a | 3 | 1 |
| Sodium (mg) | 18.2 | 1.0 | 0.3 | 14.9 | 3.0 | 9.9 | 1.8 | 50.4 | 25.2 | 129.4 | 0.1 | 1,162.7 | 144.6 | 98.0 | 0.5 | 1.4 | 4.3 | n/a | 1,666 | 416 |
| Starch | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | 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 | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 1 | 0 |
| Sugar | n/a | 0.1 | 0.0 | 7.8 | 3.1 | 3.1 | 0.7 | 0.8 | 2.3 | 0.0 | 0.0 | 0.0 | 0.8 | 9.7 | 1.2 | 0.3 | 0.1 | n/a | 30 | 7 |
| Theobromine | n/a | 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 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 1.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Threonine (g) | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | 0.0 | 1.9 | 1.6 | 1.2 | 0.1 | 0.0 | 0.2 | 2.7 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 8 | 2 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.1 | 0.4 | 0.1 | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 3.2 | 0.0 | 13.5 | 0.6 | 0.2 | 0.4 | 0.1 | 0.3 | 0.4 | 1.9 | 0.0 | 0.0 | 1.4 | 0.2 | 0.1 | 0.0 | 0.1 | n/a | 22 | 6 |
| Trans-monoenoic Fat | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Valine (g) | 1.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | n/a | n/a | 0.0 | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.5 | 0.0 | 2,482.3 | 2,332.6 | 248.0 | 0.0 | 10.9 | 1,810.8 | 70.9 | 70.2 | 0.0 | 0.0 | 335.9 | 2.9 | 0.0 | 640.2 | n/a | 8,005 | 2,001 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 125.2 | 117.0 | 12.4 | 0.0 | 0.8 | 90.0 | 3.5 | 3.5 | 0.0 | 0.0 | 100.6 | 0.0 | 0.0 | 32.0 | n/a | 485 | 121 |
| Vitamin B-12 (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 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.1 | 0.0 | 0.2 | 0.2 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 1.9 | 0.0 | 40.8 | 95.1 | 22.2 | 0.7 | 6.2 | 13.9 | 0.2 | 0.2 | 0.0 | 0.0 | 1.0 | 18.6 | 0.0 | 10.1 | n/a | 211 | 53 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 67.3 | 0.0 | 0.0 | 0.0 | n/a | 70 | 17 |
| Water (g) | 16.7 | 3.5 | 0.0 | 281.7 | 68.7 | 117.5 | 32.4 | 70.6 | 166.7 | 14.1 | 1.2 | 0.0 | 155.5 | 67.7 | 44.3 | 25.0 | 6.7 | n/a | 1,072 | 268 |
| Zinc (mg) | 5.4 | 0.1 | 0.0 | 0.5 | 0.2 | 0.4 | 0.2 | 0.3 | 1.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.8 | 0.0 | 0.0 | 0.1 | n/a | 10 | 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.