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 large (150g) onions |
2 1/2 tablespoons (36g) butter |
3 tablespoons (22g) plain flour |
350 ml (342g) milk |
150 g (150g) cheddar cheese |
50 g (50g) tasty cheese |
850 g (850g) tuna in water |
1 1/2 cups (495g) corn kernels |
1 cup (160g) peas |
1/2 cup (51g) celery |
2 tablespoons (8g) fresh parsley |
2 tablespoons (31g) lemon juice |
1/2 teaspoon (1g) curry powder |
1 to taste (0g) salt and pepper |
2 cups (216g) breadcrumbs |
1 tablespoon (14g) butter |
1 to taste (0g) spring onions |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | 0.4 | 1.1 | 0.4 | 12.1 | 1.4 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 1.0 | 0.0 | n/a | 17 | 4 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.2 | 0.0 | 0.1 | 0.4 | 1.4 | 0.5 | 12.0 | 0.6 | 0.7 | 0.0 | 0.0 | n/a | n/a | n/a | 1.2 | 0.0 | n/a | 17 | 4 |
| Ash (g) | 0.5 | 0.7 | 0.1 | 2.5 | 5.9 | 2.0 | 12.4 | 2.4 | 1.5 | 0.4 | 0.2 | 0.1 | 0.1 | n/a | 6.2 | 0.3 | n/a | 35 | 9 |
| Aspartic acid (g) | 0.1 | 0.0 | 0.1 | 0.9 | 2.4 | 0.8 | 20.6 | 1.1 | 0.8 | 0.1 | 0.0 | n/a | n/a | n/a | 1.7 | 0.0 | n/a | 29 | 7 |
| Beta-sitosterol | 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 | 0.6 | n/a | 2 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 34.5 | 8.5 | 3.4 | 406.5 | 1,083.4 | 360.5 | 119.0 | 19.8 | 43.2 | 20.2 | 10.5 | 1.8 | 4.8 | n/a | 395.3 | 3.4 | n/a | 2,515 | 629 |
| Calories | 60.0 | 254.5 | 81.9 | 218.6 | 605.6 | 201.5 | 1,088.0 | 435.6 | 134.4 | 8.1 | 2.7 | 6.7 | 3.3 | n/a | 853.2 | 101.8 | n/a | 4,056 | 1,014 |
| Calories (kj) | 249.0 | 1,064.6 | 342.7 | 915.5 | 2,530.4 | 842.0 | 4,556.0 | 1,826.6 | 563.2 | 33.8 | 11.5 | 27.8 | 13.6 | n/a | 3,570.5 | 425.9 | n/a | 16,973 | 4,243 |
| Campesterol | 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 | n/a | 0 | 0 |
| Carbohydrates (g) | 14.0 | 0.0 | 17.2 | 15.9 | 1.9 | 0.6 | 0.0 | 103.0 | 25.0 | 1.5 | 0.5 | 2.1 | 0.6 | n/a | 155.5 | 0.0 | n/a | 338 | 84 |
| Cholesterol (mg) | 0.0 | 76.3 | 0.0 | 47.8 | 157.8 | 52.5 | 357.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 30.5 | n/a | 722 | 180 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | n/a | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 2.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 0.0 | n/a | 3 | 1 |
| Dietary Fiber (g) | 2.6 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 11.9 | 8.8 | 0.8 | 0.3 | 0.1 | 0.3 | n/a | 9.7 | 0.0 | n/a | 35 | 9 |
| Folate (mcg) | 28.5 | 1.1 | 41.2 | 17.1 | 27.0 | 9.0 | 17.0 | 178.2 | 100.8 | 18.2 | 11.6 | 6.1 | 1.5 | n/a | 231.1 | 0.4 | n/a | 689 | 172 |
| Folate, DFE (mcg) | 28.5 | 1.1 | 65.5 | 17.1 | 27.0 | 9.0 | 17.0 | 178.2 | 100.8 | 18.2 | 11.6 | 6.1 | 1.5 | n/a | 354.2 | 0.4 | n/a | 836 | 209 |
| Folate, food (mcg) | 28.5 | 1.1 | 6.5 | 17.1 | 27.0 | 9.0 | 17.0 | 178.2 | 100.8 | 18.2 | 11.6 | 6.1 | 1.5 | n/a | 54.0 | 0.4 | n/a | 477 | 119 |
| Folic acid (mcg) | 0.0 | 0.0 | 34.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 177.1 | 0.0 | n/a | 212 | 53 |
| Fructose (g) | 1.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | 0.3 | n/a | 0.3 | 0.0 | n/a | 5.3 | n/a | n/a | 9 | 2 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 3.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.3 | n/a | 0.3 | 0.0 | n/a | 3.9 | n/a | n/a | 8 | 2 |
| Glutamic acid (g) | 0.4 | 0.1 | 0.8 | 2.3 | 9.2 | 3.0 | 30.0 | 3.0 | 1.2 | 0.0 | 0.0 | n/a | n/a | n/a | 8.9 | 0.0 | n/a | 59 | 15 |
| Glycine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 0.6 | 0.2 | 9.6 | 0.6 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 1.1 | 0.0 | n/a | 13 | 3 |
| Histidine (g) | 0.0 | 0.0 | 0.1 | 0.3 | 1.3 | 0.4 | 5.9 | 0.4 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 0.0 | n/a | 9 | 2 |
| Iron (mg) | 0.3 | 0.0 | 1.0 | 0.2 | 1.0 | 0.3 | 8.2 | 2.1 | 2.5 | 0.1 | 0.5 | 0.0 | 0.3 | n/a | 10.4 | 0.0 | n/a | 27 | 7 |
| Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.7 | 2.3 | 0.8 | 9.2 | 0.6 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 1.2 | 0.0 | n/a | 15 | 4 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.2 | 1.1 | 3.6 | 1.2 | 16.3 | 1.6 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | 2.1 | 0.0 | n/a | 27 | 7 |
| Lysine (g) | 0.1 | 0.0 | 0.1 | 0.9 | 3.1 | 1.0 | 18.4 | 0.6 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | 0.9 | 0.0 | n/a | 26 | 6 |
| Magnesium (mg) | 15.0 | 0.7 | 4.9 | 44.4 | 42.1 | 14.0 | 280.5 | 89.1 | 62.4 | 5.6 | 3.8 | 1.8 | 2.5 | n/a | 92.9 | 0.3 | n/a | 660 | 165 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 4.1 | n/a | n/a | 5 | 1 |
| Manganese (mg) | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2.0 | 0.0 | n/a | 4 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 1.0 | 0.3 | 5.9 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | 0.0 | n/a | 9 | 2 |
| Monounsaturated Fat (g) | 0.0 | 7.5 | 0.0 | 3.6 | 14.1 | 4.7 | 6.7 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 2.2 | 3.0 | n/a | 43 | 11 |
| Niacin (mg) | 0.2 | 0.0 | 1.3 | 0.3 | 0.1 | 0.0 | 49.3 | 8.5 | 3.2 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 14.3 | 0.0 | n/a | 78 | 19 |
| Pantothenic acid (mg) | 0.2 | 0.0 | 0.1 | 1.1 | 0.6 | 0.2 | 1.1 | 1.4 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.2 | 0.0 | n/a | 6 | 2 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.1 | 0.5 | 2.0 | 0.7 | 7.8 | 0.7 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 1.4 | 0.0 | n/a | 14 | 3 |
| Phosphorus (mg) | 43.5 | 8.5 | 24.3 | 317.7 | 769.3 | 256.0 | 1,844.5 | 341.6 | 187.2 | 12.1 | 4.4 | 2.4 | 3.5 | n/a | 356.4 | 3.4 | n/a | 4,175 | 1,044 |
| Phytosterols (mg) | 22.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3.0 | 0.4 | n/a | 0.7 | n/a | 17.3 | n/a | n/a | 44 | 11 |
| Polyunsaturated Fat (g) | 0.0 | 1.1 | 0.1 | 0.5 | 1.4 | 0.5 | 9.4 | 1.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4.4 | 0.4 | n/a | 20 | 5 |
| Potassium (mg) | 219.0 | 8.5 | 24.1 | 515.8 | 147.3 | 49.0 | 2,014.5 | 1,039.5 | 433.6 | 131.3 | 42.1 | 31.4 | 15.4 | n/a | 423.4 | 3.4 | n/a | 5,098 | 1,275 |
| Proline (g) | 0.0 | 0.0 | 0.3 | 1.1 | 4.2 | 1.4 | 7.1 | 1.4 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 3.0 | 0.0 | n/a | 19 | 5 |
| Protein (g) | 1.7 | 0.3 | 2.3 | 11.2 | 37.4 | 12.5 | 200.8 | 14.9 | 8.6 | 0.3 | 0.2 | 0.1 | 0.1 | n/a | 28.8 | 0.1 | n/a | 319 | 80 |
| Retinol (mcg) | 0.0 | 238.2 | 0.0 | 105.9 | 387.7 | 129.0 | 51.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 95.3 | n/a | 1,007 | 252 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.5 | 0.6 | 0.2 | 0.4 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.0 | n/a | 3 | 1 |
| Saturated Fat (g) | 0.1 | 18.2 | 0.0 | 7.8 | 31.7 | 10.5 | 6.7 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.6 | 7.3 | n/a | 86 | 21 |
| Selenium (mcg) | 0.8 | 0.4 | 7.6 | 6.8 | 20.9 | 7.0 | 558.5 | 3.5 | 3.0 | 0.2 | 0.0 | 0.0 | 0.2 | n/a | 54.4 | 0.1 | n/a | 663 | 166 |
| Serine (g) | 0.0 | 0.0 | 0.1 | 0.6 | 2.2 | 0.7 | 8.2 | 0.7 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 1.4 | 0.0 | n/a | 14 | 4 |
| Sodium (mg) | 6.0 | 253.5 | 0.4 | 167.4 | 933.1 | 310.5 | 3,204.5 | 14.9 | 4.8 | 40.4 | 4.3 | 0.3 | 0.5 | n/a | 1,581.1 | 101.4 | n/a | 6,623 | 1,656 |
| Starch (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 128.9 | n/a | n/a | 129 | 32 |
| Stigmasterol | 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 | n/a | 0 | 0 |
| Sucrose (g) | 1.5 | n/a | n/a | n/a | 0.4 | 0.1 | n/a | n/a | 8.4 | 0.1 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 11 | 3 |
| Sugar (g) | 6.4 | 0.0 | 0.1 | n/a | 0.8 | 0.3 | 0.0 | n/a | 9.5 | 0.9 | 0.1 | 0.8 | 0.0 | n/a | 13.4 | 0.0 | n/a | 32 | 8 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.1 | 0.0 | n/a | 3 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.1 | 0.5 | 1.3 | 0.4 | 8.8 | 0.6 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 0.9 | 0.0 | n/a | 13 | 3 |
| Tocopherol, alpha (mg) | 0.0 | 0.8 | 0.0 | n/a | 0.4 | 0.1 | 7.2 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.2 | n/a | 0.2 | 0.3 | n/a | 10 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | n/a | 1.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.6 | 0.0 | n/a | 4 | 1 |
| Total Fat (g) | 0.2 | 28.8 | 0.2 | 12.5 | 49.8 | 16.6 | 25.2 | 3.8 | 0.4 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 11.4 | 11.5 | n/a | 161 | 40 |
| Trans-monoenoic Fat | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.4 | n/a | 1 | 0 |
| TransFatty acids | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.5 | n/a | 2 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | 0.2 | 2.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 4 | 1 |
| Tyrosine (g) | 0.0 | 0.0 | 0.1 | 0.5 | 1.8 | 0.6 | 6.8 | 0.6 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.9 | 0.0 | n/a | 11 | 3 |
| Valine (g) | 0.0 | 0.0 | 0.1 | 0.8 | 2.5 | 0.8 | 10.3 | 0.9 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 1.3 | 0.0 | n/a | 17 | 4 |
| Vitamin A, IU (IU) | 3.0 | 887.1 | 0.0 | 471.4 | 1,505.6 | 501.0 | 170.0 | 0.0 | 1,281.6 | 226.7 | 640.2 | 1.8 | 9.9 | n/a | 0.0 | 354.9 | n/a | 6,053 | 1,513 |
| Vitamin A, RAE (mcg) | 0.0 | 242.8 | 0.0 | 112.7 | 398.2 | 132.5 | 51.0 | 0.0 | 64.0 | 11.1 | 32.0 | 0.0 | 0.5 | n/a | 0.0 | 97.1 | n/a | 1,142 | 285 |
| Vitamin B-12 (mcg) | 0.0 | 0.1 | 0.0 | 1.2 | 1.2 | 0.4 | 9.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 0.0 | n/a | 14 | 3 |
| Vitamin B-6 (mg) | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 1.8 | 0.9 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | n/a | 4 | 1 |
| Vitamin C (mg) | 11.1 | 0.0 | 0.0 | 5.1 | 0.0 | 0.0 | 0.0 | 31.7 | 22.7 | 1.6 | 10.1 | 11.8 | 0.1 | n/a | 0.0 | 0.0 | n/a | 94 | 24 |
| Vitamin D (IU) | 0.0 | 21.3 | 0.0 | n/a | 36.1 | 12.0 | 680.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 8.5 | n/a | 758 | 189 |
| Water (g) | 133.7 | 5.6 | 2.7 | 299.5 | 55.2 | 18.4 | 622.1 | 370.9 | 124.6 | 48.2 | 6.7 | 28.2 | 0.1 | n/a | 14.1 | 2.3 | n/a | 1,732 | 433 |
| Zinc (mg) | 0.3 | 0.0 | 0.2 | 1.3 | 4.7 | 1.6 | 4.1 | 1.8 | 1.9 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 3.1 | 0.0 | n/a | 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.