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 tablespoon (9g) sesame seeds |
1 tablespoon (9g) black sesame seeds |
1/2 teaspoon (3g) salt |
16 ounces (454g) firm tofu |
2 teaspoons (9g) peanut oil |
2 teaspoons (9g) dark sesame oil |
1 to taste (0g) cooking spray |
4 cups (580g) shiitake mushroom caps |
3 cups (540g) asparagus |
1/4 cup (25g) green onions |
1/2 cup (0g) reduced-sodium fat-free chicken broth |
2 tablespoons (32g) hoisin sauce |
1 1/2 tablespoons (24g) low sodium soy sauce |
1 teaspoon (3g) cornstarch |
1 teaspoon (0g) chili-garlic sauce |
2 cups (390g) cooked long-grain brown rice |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.1 | 0.0 | 1.8 | 0.0 | 0.0 | n/a | 0.5 | 0.7 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.6 | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.2 | 0.2 | 0.0 | 3.2 | 0.0 | 0.0 | n/a | 0.5 | 0.5 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.8 | 6 | 1 |
| Ash (g) | 0.4 | 0.4 | 3.0 | 4.6 | 0.0 | 0.0 | n/a | 2.0 | 3.4 | 0.2 | n/a | 1.6 | 3.6 | 0.0 | n/a | 1.8 | 21 | 5 |
| Aspartic acid (g) | 0.1 | 0.1 | 0.0 | 4.8 | 0.0 | 0.0 | n/a | 0.6 | 3.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.9 | 10 | 2 |
| Beta-sitosterol | n/a | 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 | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 87.8 | 87.8 | 0.7 | 911.8 | 0.0 | 0.0 | n/a | 17.4 | 124.2 | 18.0 | n/a | 10.2 | 4.1 | 0.1 | n/a | 39.0 | 1,301 | 325 |
| Calories | 51.6 | 51.6 | 0.0 | 317.5 | 79.6 | 79.6 | n/a | 324.8 | 118.8 | 8.0 | n/a | 70.4 | 12.7 | 10.2 | n/a | 432.9 | 1,558 | 389 |
| Calories (kj) | 215.7 | 215.7 | 0.0 | 1,333.7 | 332.9 | 332.9 | n/a | 1,357.2 | 507.6 | 33.8 | n/a | 294.4 | 53.3 | 42.5 | n/a | 1,809.6 | 6,529 | 1,632 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 23.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 23 | 6 |
| Carbohydrates (g) | 2.1 | 2.1 | 0.0 | 7.7 | 0.0 | 0.0 | n/a | 83.5 | 22.2 | 1.8 | n/a | 14.1 | 2.0 | 2.4 | n/a | 89.5 | 228 | 57 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Copper (mg) | 0.4 | 0.4 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | 5.2 | 0.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 8 | 2 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 1.1 | 1.1 | 0.0 | 4.1 | 0.0 | 0.0 | n/a | 12.2 | 10.8 | 0.7 | n/a | 0.9 | 0.2 | 0.0 | n/a | 7.0 | 38 | 9 |
| Folate (mcg) | 8.7 | 8.7 | 0.0 | 86.2 | 0.0 | 0.0 | n/a | 121.8 | 804.6 | 16.0 | n/a | 7.4 | 3.8 | 0.0 | n/a | 15.6 | 1,073 | 268 |
| Folate, DFE (mcg) | 8.7 | 8.7 | 0.0 | 86.2 | 0.0 | 0.0 | n/a | 121.8 | 804.6 | 16.0 | n/a | 7.4 | 3.8 | 0.0 | n/a | 15.6 | 1,073 | 268 |
| Folate, food (mcg) | 8.7 | 8.7 | 0.0 | 86.2 | 0.0 | 0.0 | n/a | 121.8 | 804.6 | 16.0 | n/a | 7.4 | 3.8 | 0.0 | n/a | 15.6 | 1,073 | 268 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 4 | 1 |
| Galactose | n/a | n/a | 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 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 2 | 1 |
| Glutamic acid (g) | 0.4 | 0.4 | 0.0 | 7.8 | 0.0 | 0.0 | n/a | 2.0 | 1.4 | 0.1 | n/a | n/a | 0.3 | 0.0 | n/a | 2.1 | 14 | 4 |
| Glycine (g) | 0.1 | 0.1 | 0.0 | 1.7 | 0.0 | 0.0 | n/a | 0.3 | 0.5 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.5 | 3 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 2 | 0 |
| Iron (mg) | 1.3 | 1.3 | 0.0 | 7.3 | 0.0 | 0.0 | n/a | 2.6 | 4.9 | 0.4 | n/a | 0.3 | 0.5 | 0.0 | n/a | 1.6 | 20 | 5 |
| Isoleucine (g) | 0.1 | 0.1 | 0.0 | 2.0 | 0.0 | 0.0 | n/a | 0.3 | 0.4 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.4 | 3 | 1 |
| Lactose | n/a | n/a | 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 | 0.0 | 0 | 0 |
| Leucine (g) | 0.1 | 0.1 | 0.0 | 3.3 | 0.0 | 0.0 | n/a | 0.5 | 0.8 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.8 | 6 | 1 |
| Lysine (g) | 0.1 | 0.1 | 0.0 | 2.1 | 0.0 | 0.0 | n/a | 0.3 | 0.6 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.4 | 4 | 1 |
| Magnesium (mg) | 31.6 | 31.6 | 0.0 | 167.8 | 0.0 | 0.0 | n/a | 81.2 | 75.6 | 5.0 | n/a | 7.7 | 8.2 | 0.1 | n/a | 167.7 | 576 | 144 |
| Maltose | n/a | n/a | 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 | 0.0 | 0 | 0 |
| Manganese (mg) | 0.2 | 0.2 | 0.0 | 2.8 | n/a | n/a | n/a | 1.2 | 0.8 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | 3.5 | 9 | 2 |
| Methionine (g) | 0.1 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 1 | 0 |
| Monounsaturated Fat (g) | 1.7 | 1.7 | 0.0 | 5.6 | 4.2 | 3.6 | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | n/a | 1.3 | 19 | 5 |
| Niacin (mg) | 0.4 | 0.4 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 8.7 | 5.9 | 0.1 | n/a | 0.4 | 0.8 | 0.0 | n/a | 6.0 | 23 | 6 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 20.8 | 1.2 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 1.1 | 24 | 6 |
| Phenylalanine (g) | 0.1 | 0.1 | 0.0 | 2.0 | 0.0 | 0.0 | n/a | 0.4 | 0.4 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.5 | 4 | 1 |
| Phosphorus (mg) | 56.6 | 56.6 | 0.0 | 548.9 | 0.0 | 0.0 | n/a | 168.2 | 291.6 | 9.3 | n/a | 12.2 | 26.4 | 0.3 | n/a | 323.7 | 1,494 | 373 |
| Phytosterols (mg) | 64.3 | 64.3 | 0.0 | n/a | 18.6 | 77.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 225 | 56 |
| Polyunsaturated Fat (g) | 2.0 | 2.0 | 0.0 | 8.1 | 2.9 | 3.8 | n/a | 0.2 | 0.6 | 0.0 | n/a | 0.5 | 0.0 | 0.0 | n/a | 1.3 | 21 | 5 |
| Potassium (mg) | 42.1 | 42.1 | 0.2 | 671.4 | 0.0 | 0.0 | n/a | 678.6 | 1,209.6 | 69.0 | n/a | 38.1 | 43.2 | 0.1 | n/a | 167.7 | 2,962 | 741 |
| Proline (g) | 0.1 | 0.1 | 0.0 | 2.6 | 0.0 | 0.0 | n/a | 0.3 | 0.4 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.5 | 4 | 1 |
| Protein (g) | 1.6 | 1.6 | 0.0 | 37.2 | 0.0 | 0.0 | n/a | 9.0 | 13.0 | 0.5 | n/a | 1.1 | 1.2 | 0.0 | n/a | 10.1 | 75 | 19 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 1.0 | 0.8 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 2 | 1 |
| Saturated Fat (g) | 0.6 | 0.6 | 0.0 | 3.9 | 1.5 | 1.3 | n/a | 0.3 | 0.3 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.7 | 9 | 2 |
| Selenium (mcg) | 3.1 | 3.1 | 0.0 | 44.9 | 0.0 | 0.0 | n/a | 143.8 | 32.9 | 0.2 | n/a | 0.6 | 0.2 | 0.1 | n/a | 38.2 | 267 | 67 |
| Serine (g) | 0.1 | 0.1 | 0.0 | 2.4 | 0.0 | 0.0 | n/a | 0.4 | 0.6 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.5 | 4 | 1 |
| Sodium (mg) | 1.0 | 1.0 | 1,162.7 | 54.4 | 0.0 | 0.0 | n/a | 23.2 | 75.6 | 4.0 | n/a | 516.8 | 799.9 | 0.2 | n/a | 19.5 | 2,658 | 665 |
| Starch | n/a | n/a | 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 | 0 | 0 |
| Stigmasterol | n/a | 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 | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 2 | 0 |
| Sugar (g) | 0.0 | 0.0 | 0.0 | 2.7 | 0.0 | 0.0 | n/a | 22.3 | 7.0 | 0.6 | n/a | 8.7 | 0.4 | 0.0 | n/a | 1.4 | 43 | 11 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.2 | 0.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 2 | 0 |
| Threonine (g) | 0.1 | 0.1 | 0.0 | 1.9 | 0.0 | 0.0 | n/a | 0.4 | 0.5 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.4 | 3 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | n/a | 0.0 | 8.1 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 10 | 3 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
| Total Fat (g) | 4.5 | 4.5 | 0.0 | 18.9 | 9.0 | 9.0 | n/a | 1.3 | 1.2 | 0.0 | n/a | 1.1 | 0.0 | 0.0 | n/a | 3.5 | 53 | 13 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.1 | 0.0 | 1.7 | 0.0 | 0.0 | n/a | 0.3 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 3 | 1 |
| Valine (g) | 0.1 | 0.1 | 0.0 | 2.1 | 0.0 | 0.0 | n/a | 0.4 | 0.7 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.6 | 4 | 1 |
| Vitamin A, IU (IU) | 0.8 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 5,432.4 | 249.3 | n/a | 1.9 | 0.0 | 0.0 | n/a | 0.0 | 5,685 | 1,421 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 270.0 | 12.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 283 | 71 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.9 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 2 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | n/a | 1.7 | 41.6 | 4.7 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 49 | 12 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 162.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 162 | 41 |
| Water (g) | 0.4 | 0.4 | 0.0 | 385.4 | 0.0 | 0.0 | n/a | 484.2 | 500.2 | 22.5 | n/a | 14.2 | 17.1 | 0.2 | n/a | 285.1 | 1,710 | 427 |
| Zinc (mg) | 0.7 | 0.7 | 0.0 | 3.8 | 0.0 | 0.0 | n/a | 7.7 | 3.2 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | n/a | 2.5 | 19 | 5 |
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.