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 teaspoon (5g) olive oil |
1 (3g) garlic cloves |
1 bunch (340g) spinach |
1/4 teaspoon (2g) salt |
4 (200g) eggs |
4 slices (128g) pumpernickel bread |
4 ounces (113g) salmon |
1 1/4 cups (305g) milk |
2 (30g) green onions |
1 (0g) bay leaves |
1 pinch (0g) nutmeg |
1 tablespoon (14g) butter |
1 tablespoon (7g) all-purpose flour |
1/4 cup (58g) cream cheese |
1 tablespoon (3g) chives |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) pepper |
1 pinch (0g) crushed red pepper flakes |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.5 | 0.0 | 1.5 | 0.4 | 1.5 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Alcohol (g) | 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 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.0 | 0.6 | 0.0 | 1.6 | 0.5 | 1.5 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Ash (g) | 0.0 | 0.0 | 5.8 | 1.5 | 2.1 | 3.3 | 1.7 | 2.2 | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.8 | 0.0 | 1.5 | 0.0 | 0.0 | 20 | 5 |
| Aspartic acid (g) | 0.0 | 0.0 | 0.8 | 0.0 | 2.7 | 0.6 | 2.9 | 0.8 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 2 |
| Beta-sitosterol | 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.0 | 5.4 | 336.6 | 0.4 | 112.0 | 87.0 | 7.9 | 363.0 | 21.6 | 0.5 | 0.2 | 3.4 | 1.1 | 56.8 | 2.8 | 0.4 | 2.5 | 0.0 | 1,002 | 250 |
| Calories | 39.8 | 4.5 | 78.2 | 0.0 | 286.0 | 320.0 | 143.9 | 195.2 | 9.6 | 0.2 | 0.6 | 101.8 | 27.3 | 198.4 | 0.9 | 0.0 | 1.4 | 0.1 | 1,408 | 352 |
| Calories (kj) | 166.5 | 18.7 | 329.8 | 0.0 | 1,198.0 | 1,338.9 | 602.9 | 817.4 | 40.5 | 0.8 | 2.6 | 425.9 | 114.2 | 830.0 | 3.8 | 0.0 | 6.0 | 0.5 | 5,896 | 1,474 |
| Campesterol | 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 | 1.0 | 12.3 | 0.0 | 1.4 | 60.8 | 0.0 | 14.2 | 2.2 | 0.0 | 0.1 | 0.0 | 5.7 | 2.4 | 0.1 | 0.0 | 0.4 | 0.0 | 101 | 25 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 744.0 | 0.0 | 52.1 | 42.7 | 0.0 | 0.0 | 0.0 | 30.5 | 0.0 | 63.8 | 0.0 | 0.0 | 0.0 | 0.0 | 933 | 233 |
| Copper (mg) | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.2 | 0.2 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.1 | 7.5 | 0.0 | 0.0 | 8.3 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 17 | 4 |
| Folate (mcg) | 0.0 | 0.1 | 659.6 | 0.0 | 94.0 | 119.0 | 4.5 | 15.3 | 19.2 | 0.1 | 0.1 | 0.4 | 1.9 | 6.4 | 3.2 | 0.0 | 0.1 | 0.0 | 924 | 231 |
| Folate, DFE (mcg) | 0.0 | 0.1 | 659.6 | 0.0 | 94.0 | 171.5 | 4.5 | 15.3 | 19.2 | 0.1 | 0.1 | 0.4 | 1.9 | 6.4 | 3.2 | 0.0 | 0.1 | 0.0 | 976 | 244 |
| Folate, food (mcg) | 0.0 | 0.1 | 659.6 | 0.0 | 94.0 | 43.5 | 4.5 | 15.3 | 19.2 | 0.1 | 0.1 | 0.4 | 1.9 | 6.4 | 3.2 | 0.0 | 0.1 | 0.0 | 848 | 212 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 75.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 76 | 19 |
| Fructose | n/a | n/a | 0.5 | 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 | 0.0 | n/a | 1 | 0 |
| Galactose | n/a | n/a | 0.3 | 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 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.4 | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Glutamic acid (g) | 0.0 | 0.0 | 1.2 | 0.0 | 3.3 | 3.5 | 3.3 | 2.1 | 0.1 | n/a | n/a | 0.0 | 0.3 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 15 | 4 |
| Glycine (g) | 0.0 | 0.0 | 0.5 | 0.0 | 0.9 | 0.4 | 1.4 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.6 | 0.3 | 0.6 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Hydroxyproline | 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 | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 0.1 | 9.2 | 0.0 | 3.5 | 3.7 | 0.4 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 18 | 4 |
| Isoleucine (g) | 0.0 | 0.0 | 0.5 | 0.0 | 1.3 | 0.4 | 1.1 | 0.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.9 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.8 | 0.0 | 2.2 | 0.8 | 1.8 | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 2 |
| Lysine (g) | 0.0 | 0.0 | 0.6 | 0.0 | 1.8 | 0.3 | 2.0 | 0.8 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Magnesium (mg) | 0.0 | 0.8 | 268.6 | 0.0 | 24.0 | 69.1 | 30.6 | 39.7 | 6.0 | 0.1 | 0.2 | 0.3 | 1.6 | 5.2 | 1.3 | 0.0 | 1.0 | 0.0 | 448 | 112 |
| Maltose | n/a | n/a | 0.0 | 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 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 3.0 | 0.0 | 0.1 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 5 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.8 | 0.2 | 0.7 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Monounsaturated Fat (g) | 3.3 | 0.0 | 0.0 | 0.0 | 7.3 | 1.2 | 1.5 | 3.2 | 0.0 | 0.0 | 0.0 | 3.0 | 0.0 | 5.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25 | 6 |
| Niacin (mg) | 0.0 | 0.0 | 2.5 | 0.0 | 0.2 | 4.0 | 9.1 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 16 | 4 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 0.2 | 0.0 | 3.1 | 0.5 | 1.2 | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 2 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.4 | 0.0 | 1.4 | 0.5 | 1.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 0.0 | 4.6 | 166.6 | 0.0 | 396.0 | 227.8 | 295.8 | 283.7 | 11.1 | 0.1 | 0.3 | 3.4 | 8.1 | 61.5 | 1.7 | 0.0 | 0.9 | 0.1 | 1,462 | 365 |
| Phytosterols (mg) | 9.9 | n/a | 30.6 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.3 | 0.0 | 0.5 | n/a | 41 | 10 |
| Polyunsaturated Fat (g) | 0.5 | 0.0 | 0.6 | 0.0 | 3.8 | 1.6 | 0.9 | 0.4 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 2 |
| Potassium (mg) | 0.0 | 12.0 | 1,897.2 | 0.1 | 276.0 | 266.2 | 414.8 | 460.6 | 82.8 | 0.3 | 0.4 | 3.4 | 8.0 | 80.0 | 8.9 | 0.1 | 7.6 | 0.7 | 3,519 | 880 |
| Proline (g) | 0.0 | 0.0 | 0.4 | 0.0 | 1.0 | 1.2 | 1.0 | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Protein (g) | 0.0 | 0.2 | 9.7 | 0.0 | 25.1 | 11.1 | 23.2 | 10.0 | 0.5 | 0.0 | 0.0 | 0.1 | 0.8 | 3.4 | 0.1 | 0.0 | 0.1 | 0.0 | 84 | 21 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 320.0 | 0.0 | 39.7 | 94.6 | 0.0 | 0.0 | 0.0 | 95.3 | 0.0 | 208.2 | 0.0 | 0.0 | 0.0 | 0.0 | 758 | 189 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.6 | 0.0 | 0.9 | 0.4 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Saturated Fat (g) | 0.6 | 0.0 | 0.2 | 0.0 | 6.3 | 0.6 | 0.9 | 6.9 | 0.0 | 0.0 | 0.0 | 7.3 | 0.0 | 11.2 | 0.0 | 0.0 | 0.0 | 0.0 | 34 | 9 |
| Selenium (mcg) | 0.0 | 0.4 | 3.4 | 0.0 | 61.4 | 31.4 | 35.6 | 6.1 | 0.2 | 0.0 | 0.0 | 0.1 | 2.5 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 143 | 36 |
| Serine (g) | 0.0 | 0.0 | 0.4 | 0.0 | 1.9 | 0.5 | 1.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Sodium (mg) | 0.1 | 0.5 | 268.6 | 581.4 | 284.0 | 858.9 | 85.0 | 149.5 | 4.8 | 0.0 | 0.0 | 101.4 | 0.1 | 186.2 | 0.1 | 581.4 | 0.1 | 0.0 | 3,102 | 776 |
| Starch | 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 | 0.2 | 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 | 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 | 0.2 | 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 | 0.0 | n/a | 0 | 0 |
| Sugar (g) | 0.0 | 0.0 | 1.4 | 0.0 | 0.7 | 0.7 | 0.0 | n/a | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.4 | 0.0 | 1.1 | 0.3 | 1.2 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Tocopherol, alpha (mg) | 0.6 | 0.0 | 6.9 | 0.0 | 2.1 | 0.5 | 0.5 | n/a | 0.2 | n/a | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 11 | 3 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.6 | n/a | 1.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Total Fat (g) | 4.5 | 0.0 | 1.3 | 0.0 | 19.0 | 4.0 | 5.0 | 11.2 | 0.1 | 0.0 | 0.0 | 11.5 | 0.1 | 19.9 | 0.0 | 0.0 | 0.0 | 0.0 | 77 | 19 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.1 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.4 | 0.0 | 1.0 | 0.3 | 0.8 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.5 | 0.0 | 1.7 | 0.5 | 1.2 | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.3 | 31,881.8 | 0.0 | 1,080.0 | 0.0 | 132.6 | 420.9 | 299.1 | 3.7 | 0.1 | 354.9 | 0.0 | 778.9 | 130.6 | 0.0 | 3.1 | 10.3 | 35,096 | 8,774 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 1,594.6 | 0.0 | 320.0 | 0.0 | 39.7 | 100.7 | 15.0 | 0.2 | 0.0 | 97.1 | 0.0 | 212.3 | 6.5 | 0.0 | 0.2 | 0.5 | 2,387 | 597 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 4.7 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 2 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.7 | 0.0 | 0.3 | 0.2 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Vitamin C (mg) | 0.0 | 0.9 | 95.5 | 0.0 | 0.0 | 0.0 | 0.0 | 4.6 | 5.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | 108 | 27 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 164.0 | 0.0 | 493.0 | n/a | 0.0 | 0.0 | 0.0 | 8.5 | 0.0 | 14.5 | 0.0 | 0.0 | 0.0 | 0.0 | 680 | 170 |
| Water (g) | 0.0 | 1.8 | 310.8 | 0.0 | 152.3 | 48.5 | 85.6 | 267.5 | 26.9 | 0.0 | 0.0 | 2.3 | 0.9 | 31.6 | 2.7 | 0.0 | 0.1 | 0.0 | 931 | 233 |
| Zinc (mg) | 0.0 | 0.0 | 1.8 | 0.0 | 2.6 | 1.9 | 0.4 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 2 |
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