Nutritional Facts: Shepherd's Pie

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.

  1 tablespoon (14g)
olive oil
 1 tablespoon (14g)
butter
 1 (110g)
onions
 1/2 (60g)
bell peppers
 1 teaspoon (6g)
salt
 1/2 teaspoon (1g)
ground black pepper
 2 (6g)
garlic cloves
 1 tablespoon (4g)
fresh parsley
 1 tablespoon (3g)
fresh basil
 1/2 teaspoon (0g)
fresh rosemary
 1 lb (454g)
ground beef
 1 cup (149g)
corn
 1 cup (160g)
peas
 1/2 cup (99g)
lentils
 1 cup (180g)
diced tomatoes
 1 1/2 tablespoons (24g)
tomato paste
 1 1/2 tablespoons (12g)
flour
 1 3/4 cups (420g)
beef broth
 1 tablespoon (17g)
Worcestershire sauce
 1 tablespoon (14g)
butter
 32 ounces (907g)
instant mashed potatoes
 1 teaspoon (3g)
garlic powder
 1 teaspoon (2g)
onion powder
 1 tablespoon (5g)
parmesan cheese
 1 teaspoon (2g)
paprika
 1 tablespoon (5g)
parmesan cheese
 Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5.3 0.5 0.4 0.4 0.0 0.0 0.0 n/a n/a 0.0 2.6 0.0 0.0 0.1 0.0 0.1 9 2
Alcohol (g) 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 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
Arginine (g) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5.5 0.2 0.7 0.7 0.0 0.0 0.0 n/a n/a 0.0 3.9 0.1 0.0 0.1 0.0 0.1 12 2
Ash (g) 0.0 0.3 0.4 0.3 6.0 0.1 0.1 0.1 0.0 0.0 4.1 1.1 1.5 0.8 0.9 0.7 0.1 4.4 0.3 0.3 31.8 0.1 0.1 0.4 0.2 0.4 54 9
Aspartic acid (g) 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 7.6 0.4 0.8 1.0 0.2 0.2 0.1 n/a n/a 0.0 16.9 0.1 0.0 0.1 0.1 0.1 28 5
Beta-sitosterol n/a 0.6 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 n/a n/a n/a n/a 0.6 n/a n/a n/a n/a n/a n/a 1 0
Caffeine (mg) 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 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
Calcium (mg) 0.1 3.4 25.3 6.0 1.4 5.1 10.9 5.2 4.7 1.1 68.0 4.5 43.2 18.8 18.0 8.7 1.8 25.2 18.2 3.4 244.9 2.4 9.2 55.5 5.3 55.5 646 108
Calories 119.3 101.8 44.0 11.9 0.0 2.9 8.9 1.4 0.6 0.5 975.2 143.0 134.4 114.8 32.4 19.7 42.7 29.4 13.3 101.8 3,211.4 10.3 8.2 21.6 6.5 21.6 5,178 863
Calories (kj) 499.4 425.9 182.6 50.0 0.0 12.1 37.4 5.7 2.5 1.9 4,073.3 597.5 563.2 482.1 133.2 82.6 178.5 121.8 55.4 425.9 13,426.3 43.0 34.3 90.3 27.2 90.3 21,642 3,607
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 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 0.0 0.0 10.3 2.8 0.0 0.7 2.0 0.2 0.1 0.1 0.0 31.3 25.0 19.9 7.0 4.6 8.9 0.2 3.3 0.0 736.4 2.3 1.9 0.2 1.2 0.2 858 143
Cholesterol (mg) 0.0 30.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 308.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 30.5 0.0 0.0 0.0 4.4 0.0 4.4 378 63
Copper (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.1 0.3 0.2 0.1 0.1 0.0 0.0 0.0 0.0 1.5 0.0 0.0 0.0 0.0 0.0 3 0
Cystine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.9 0.0 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.0 1.0 0.0 0.0 0.0 0.0 0.0 2 0
Dietary Fiber (g) 0.0 0.0 1.9 1.0 0.0 0.3 0.1 0.1 0.0 0.0 0.0 3.6 8.8 7.8 2.2 1.0 0.3 0.0 0.0 0.0 59.9 0.3 0.4 0.0 0.8 0.0 88 15
Folate (mcg) 0.0 0.4 20.9 6.0 0.0 0.2 0.2 5.8 1.8 0.4 27.2 34.3 100.8 179.2 27.0 2.9 21.4 8.4 1.4 0.4 417.3 1.5 1.5 0.5 1.1 0.5 861 144
Folate, DFE (mcg) 0.0 0.4 20.9 6.0 0.0 0.2 0.2 5.8 1.8 0.4 27.2 34.3 100.8 179.2 27.0 2.9 34.1 8.4 1.4 0.4 417.3 1.5 1.5 0.5 1.1 0.5 874 146
Folate, food (mcg) 0.0 0.4 20.9 6.0 0.0 0.2 0.2 5.8 1.8 0.4 27.2 34.3 100.8 179.2 27.0 2.9 3.4 8.4 1.4 0.4 417.3 1.5 1.5 0.5 1.1 0.5 843 140
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 0.0 0.0 0.0 0.0 18.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 18 3
Fructose n/a n/a 1.4 0.7 n/a 0.0 n/a n/a 0.0 n/a n/a 1.2 0.7 n/a 2.5 1.4 n/a n/a n/a n/a 8.9 0.0 0.0 0.0 0.2 0.0 17 3
Galactose n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Glucose (dextrose) n/a n/a 2.2 0.7 n/a 0.0 n/a n/a 0.0 n/a n/a 1.3 0.2 n/a 2.3 1.4 n/a n/a n/a n/a 8.1 0.0 0.0 0.0 0.1 0.0 16 3
Glutamic acid (g) 0.0 0.0 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.0 12.7 1.0 1.2 1.4 0.8 0.5 0.4 n/a n/a 0.0 12.9 0.1 0.1 0.4 0.1 0.4 32 5
Glycine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5.7 0.2 0.3 0.4 0.0 0.0 0.0 n/a n/a 0.0 2.2 0.0 0.0 0.0 0.0 0.0 9 2
Histidine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.7 0.1 0.2 0.3 0.0 0.0 0.0 n/a n/a 0.0 1.4 0.0 0.0 0.1 0.0 0.1 5 1
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 1.6 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 2 0
Iron (mg) 0.1 0.0 0.2 0.2 0.0 0.1 0.1 0.2 0.1 0.0 9.5 0.7 2.5 3.3 0.5 0.7 0.5 0.7 0.9 0.0 11.0 0.2 0.1 0.0 0.5 0.0 32 5
Isoleucine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.7 0.2 0.3 0.4 0.0 0.0 0.0 n/a n/a 0.0 2.5 0.0 0.0 0.1 0.0 0.1 7 1
Lactose n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Leucine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 6.6 0.5 0.5 0.6 0.0 0.0 0.1 n/a n/a 0.0 3.9 0.0 0.0 0.2 0.0 0.2 13 2
Lysine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 7.0 0.2 0.5 0.6 0.0 0.0 0.0 n/a n/a 0.0 4.1 0.0 0.0 0.1 0.0 0.1 13 2
Magnesium (mg) 0.0 0.3 11.0 6.0 0.1 2.0 1.5 1.9 1.7 0.3 81.6 38.7 62.4 35.6 19.8 10.1 2.6 8.4 2.2 0.3 598.7 2.4 2.7 1.9 4.1 1.9 898 150
Maltose n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.3 0.3 n/a 0.0 0.1 n/a n/a n/a n/a 4.5 0.0 0.0 0.0 0.0 0.0 5 1
Manganese (mg) 0.0 0.0 0.1 0.1 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.2 0.8 0.5 0.2 0.1 0.1 0.0 n/a 0.0 1.5 0.0 0.0 0.0 0.0 0.0 4 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.2 0.1 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.0 1.2 0.0 0.0 0.1 0.0 0.1 4 1
Monounsaturated Fat (g) 9.8 3.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 29.7 0.6 0.0 0.1 0.1 0.0 0.0 0.4 0.0 3.0 0.1 0.0 0.0 0.4 0.0 0.4 48 8
Niacin (mg) 0.0 0.0 0.1 0.3 0.0 0.0 0.0 0.0 0.0 0.0 21.1 2.5 3.2 1.0 1.1 0.7 0.7 3.3 0.1 0.0 56.8 0.0 0.0 0.0 0.2 0.0 91 15
Pantothenic acid (mg) 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 2.5 1.2 0.2 0.6 0.2 0.0 0.1 0.1 n/a 0.0 18.9 0.0 0.0 0.0 0.1 0.0 24 4
Phenylalanine (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 3.3 0.2 0.3 0.4 0.0 0.0 0.1 n/a n/a 0.0 4.5 0.0 0.0 0.1 0.0 0.1 9 2
Phosphorus (mg) 0.0 3.4 31.9 11.9 0.0 1.8 9.2 2.2 1.5 0.2 775.6 114.7 187.2 178.2 43.2 20.0 12.7 54.6 10.2 3.4 1,415.2 12.8 7.7 36.5 7.2 36.5 2,978 496
Phytosterols (mg) 29.8 n/a 16.5 5.4 0.0 1.1 n/a 0.2 n/a 0.2 n/a n/a n/a n/a 12.6 n/a n/a n/a n/a n/a n/a 0.2 2.1 n/a 4.0 n/a 72 12
Polyunsaturated Fat (g) 1.4 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.0 0.9 0.2 0.2 0.1 0.0 0.0 0.0 0.0 0.4 1.3 0.0 0.0 0.1 0.2 0.1 7 1
Potassium (mg) 0.1 3.4 160.6 104.1 0.5 15.3 24.1 21.1 7.8 2.3 1,338.1 324.8 433.6 365.3 426.6 244.2 12.5 226.8 136.0 3.4 9,960.9 37.0 23.6 6.3 52.4 6.3 13,937 2,323
Proline (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.3 0.4 0.3 0.4 0.0 0.0 0.1 n/a n/a 0.0 2.5 0.0 0.0 0.2 0.1 0.2 9 1
Protein (g) 0.0 0.1 1.2 0.5 0.0 0.1 0.4 0.1 0.1 0.0 84.3 5.1 8.6 8.9 1.6 1.0 1.2 4.8 0.0 0.1 75.7 0.5 0.2 1.9 0.3 1.9 199 33
Retinol (mcg) 0.0 95.3 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 0.0 0.0 0.0 0.2 95.3 0.0 0.0 0.0 11.2 0.0 11.2 213 36
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.7 0.1 0.2 0.1 0.0 0.0 0.1 0.1 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 2 0
Saturated Fat (g) 1.9 7.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 26.6 0.3 0.1 0.1 0.1 0.0 0.0 0.5 0.0 7.3 1.5 0.0 0.0 0.9 0.0 0.9 47 8
Selenium (mcg) 0.0 0.1 0.6 0.0 0.0 0.1 0.9 0.0 0.0 n/a 71.7 0.3 3.0 2.8 0.0 1.3 4.0 2.9 0.1 0.1 121.6 0.7 0.3 0.9 0.1 0.9 212 35
Serine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.4 0.2 0.3 0.4 0.0 0.0 0.1 n/a n/a 0.0 2.9 0.0 0.0 0.1 0.0 0.1 8 1
Sodium (mg) 0.3 101.4 4.4 1.8 2,325.5 0.2 1.0 2.1 0.1 0.1 299.4 1.5 4.8 2.0 9.0 190.2 0.2 1,562.4 166.6 101.4 943.5 1.9 1.8 76.5 1.6 76.5 5,876 979
Starch n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 10.7 n/a n/a 0.0 0.1 n/a n/a n/a n/a 640.5 n/a n/a n/a n/a n/a 651 109
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 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a 1.1 0.1 n/a 0.0 n/a n/a 0.0 n/a n/a 4.1 8.4 n/a 0.0 0.1 n/a n/a n/a n/a 9.0 0.1 0.1 0.0 0.0 0.0 23 4
Sugar (g) 0.0 0.0 4.7 1.4 0.0 0.0 0.1 0.0 0.0 n/a 0.0 6.8 9.5 1.8 4.7 2.9 0.0 0.0 1.7 0.0 30.5 0.1 0.2 0.0 0.2 0.0 65 11
Theobromine (mg) 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 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
Thiamin (mg) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.1 0.4 0.2 0.1 0.0 0.1 0.0 0.0 0.0 9.0 0.0 0.0 0.0 0.0 0.0 10 2
Threonine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.3 0.2 0.3 0.3 0.0 0.0 0.0 n/a n/a 0.0 2.4 0.0 0.0 0.1 0.0 0.1 7 1
Tocopherol, alpha (mg) 1.9 0.3 0.0 0.2 0.0 0.0 0.0 0.0 0.0 n/a 1.7 0.1 0.2 0.1 1.0 1.0 0.0 0.0 0.0 0.3 0.3 0.0 0.0 0.0 0.7 0.0 8 1
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.1 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.0 n/a n/a 0.3 1.6 n/a 0.2 0.1 0.0 n/a n/a 0.0 0.1 0.0 0.0 n/a 0.1 n/a 3 0
Total Fat (g) 13.5 11.5 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 68.0 2.2 0.4 0.4 0.4 0.1 0.1 0.9 0.0 11.5 3.7 0.0 0.0 1.4 0.3 1.4 116 19
Trans-monoenoic Fat n/a 0.4 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 n/a n/a 0.4 n/a 0.0 n/a n/a n/a n/a 1 0
TransFatty acids n/a 0.5 n/a n/a n/a 0.0 n/a n/a n/a n/a 4.2 n/a n/a n/a n/a n/a n/a n/a n/a 0.5 n/a 0.0 n/a n/a n/a n/a 5 1
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.7 0.0 0.0 0.0 0.0 0.0 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.6 0.2 0.2 0.2 0.0 0.0 0.0 n/a n/a 0.0 2.1 0.0 0.0 0.1 0.0 0.1 6 1
Valine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.1 0.3 0.4 0.4 0.0 0.0 0.0 n/a n/a 0.0 3.9 0.0 0.0 0.1 0.0 0.1 10 2
Vitamin A, IU (IU) 0.0 354.9 2.2 220.2 0.0 6.3 0.5 320.1 139.8 10.2 0.0 391.9 1,281.6 7.9 1,499.4 367.2 0.0 0.0 13.4 354.9 99.8 0.0 0.0 43.3 1,132.8 43.3 6,290 1,048
Vitamin A, RAE (mcg) 0.0 97.1 0.0 10.7 0.0 0.3 0.0 16.0 7.0 0.5 0.0 19.4 64.0 0.0 75.6 18.3 0.0 0.0 0.9 97.1 9.1 0.0 0.0 11.5 56.6 11.5 496 83
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 9.8 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.1 10 2
Vitamin B-6 (mg) 0.0 0.0 0.1 0.1 0.0 0.0 0.1 0.0 0.0 0.0 1.6 0.2 0.3 0.2 0.1 0.1 0.0 0.0 0.0 0.0 6.8 0.1 0.0 0.0 0.0 0.0 10 2
Vitamin C (mg) 0.0 0.0 8.1 47.8 0.0 0.0 1.9 5.1 0.5 0.1 0.0 8.2 22.7 1.5 24.7 5.3 0.0 0.0 2.2 0.0 734.8 0.0 0.6 0.0 0.0 0.0 863 144
Vitamin D (IU) 0.0 8.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 18.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 8.5 0.0 0.0 0.0 1.1 0.0 1.1 37 6
Water (g) 0.0 2.3 98.0 55.9 0.0 0.1 3.5 3.3 2.4 0.2 298.1 109.4 124.6 68.9 170.1 17.7 1.4 409.7 13.4 2.3 59.7 0.2 0.1 1.0 0.3 1.0 1,444 241
Zinc (mg) 0.0 0.0 0.2 0.1 0.0 0.0 0.1 0.0 0.0 0.0 20.3 0.9 1.9 1.3 0.3 0.2 0.1 0.0 0.0 0.0 6.4 0.1 0.1 0.2 0.1 0.2 32 5

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