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Nutritional Facts: Vegan 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.

  3 (639g)
russet potatoes
1 (3g)
garlic cloves
1/4 cup (61g)
soymilk
3 tablespoons (0g)
vegan margarine
1 to taste (0g)
salt and pepper
24 ounces (0g)
Boca meatless ground burger
1 (110g)
onions
2 (122g)
carrots
3 (9g)
garlic cloves
3 tablespoons (42g)
canola oil
2 teaspoons (1g)
fresh rosemary
1 teaspoon (1g)
fresh thyme
1 large (0g)
sage leaves
1/2 teaspoon (3g)
salt
1/2 teaspoon (1g)
fresh ground pepper
2 tablespoons (15g)
all-purpose flour
1 cup (0g)
vegetable broth
2 teaspoons (11g)
tomato paste
1 teaspoon (6g)
Worcestershire sauce
14 ounces (397g)
peas
14 ounces (397g)
corn
Total 1 serving
Alanine (g) 0.4 0.0 0.1 n/a n/a n/a 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.9 1.2 3 0
Alcohol (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.6 0.0 0.1 n/a n/a n/a 0.1 0.1 0.1 n/a 0.0 n/a n/a 0.0 0.0 0.1 n/a 0.0 n/a 1.7 0.5 3 0
Ash (g) 6.9 0.0 0.4 n/a n/a n/a 0.4 1.2 0.1 0.0 0.0 0.0 n/a 3.0 0.1 0.1 n/a 0.3 0.1 3.7 2.8 19 2
Aspartic acid (g) 3.0 0.0 0.2 n/a n/a n/a 0.1 0.2 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.1 n/a 0.1 n/a 1.9 1.0 7 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 173.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 173 22
Caffeine (mg) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 76.7 5.4 15.2 n/a n/a n/a 25.3 40.3 16.3 0.0 4.4 3.2 n/a 0.7 5.1 2.2 n/a 3.9 6.1 107.2 11.9 324 40
Calories 492.0 4.5 32.8 n/a n/a n/a 44.0 50.0 13.4 371.3 1.8 0.8 n/a 0.0 2.9 54.6 n/a 8.8 4.4 333.4 381.1 1,796 224
Calories (kj) 2,051.2 18.7 137.3 n/a n/a n/a 182.6 211.1 56.1 1,553.6 7.7 3.4 n/a 0.0 12.1 228.4 n/a 36.9 18.5 1,397.2 1,591.7 7,506 938
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 101.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 101 13
Carbohydrates (g) 111.6 1.0 3.8 n/a n/a n/a 10.3 11.7 3.0 0.0 0.3 0.2 n/a 0.0 0.7 11.4 n/a 2.0 1.1 62.0 83.3 302 38
Cholesterol (mg) 0.0 0.0 0.0 n/a n/a n/a 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 0.0 0 0
Copper (mg) 0.7 0.0 0.1 n/a n/a n/a 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.7 0.2 2 0
Cystine (g) 0.2 0.0 0.0 n/a n/a n/a 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.1 0.1 1 0
Dietary Fiber (g) 14.1 0.1 0.4 n/a n/a n/a 1.9 3.4 0.2 0.0 0.2 0.1 n/a 0.0 0.3 0.4 n/a 0.4 0.0 21.8 9.5 53 7
Folate (mcg) 102.2 0.1 10.9 n/a n/a n/a 20.9 23.2 0.3 0.0 1.5 0.4 n/a 0.0 0.2 3.9 n/a 1.3 0.5 250.1 91.3 507 63
Folate, DFE (mcg) 102.2 0.1 10.9 n/a n/a n/a 20.9 23.2 0.3 0.0 1.5 0.4 n/a 0.0 0.2 3.9 n/a 1.3 0.5 250.1 91.3 507 63
Folate, food (mcg) 102.2 0.1 10.9 n/a n/a n/a 20.9 23.2 0.3 0.0 1.5 0.4 n/a 0.0 0.2 3.9 n/a 1.3 0.5 250.1 91.3 507 63
Folic acid (mcg) 0.0 0.0 0.0 n/a n/a n/a 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 0.0 0 0
Fructose (g) 1.7 n/a n/a n/a n/a n/a 1.4 0.7 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.6 n/a 1.6 3.1 9 1
Galactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Glucose (dextrose) (g) 2.1 n/a n/a n/a n/a n/a 2.2 0.7 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.6 n/a 0.5 3.3 9 1
Glutamic acid (g) 2.2 0.0 0.3 n/a n/a n/a 0.3 0.4 0.1 n/a 0.0 n/a n/a 0.0 0.0 0.5 n/a 0.2 n/a 2.9 2.6 10 1
Glycine (g) 0.4 0.0 0.1 n/a n/a n/a 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.1 n/a 0.0 n/a 0.7 0.5 2 0
Histidine (g) 0.2 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.4 0.4 1 0
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 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 5.0 0.1 0.4 n/a n/a n/a 0.2 0.4 0.2 0.0 0.1 0.1 n/a 0.0 0.1 0.2 n/a 0.3 0.3 6.1 1.8 15 2
Isoleucine (g) 0.4 0.0 0.1 n/a n/a n/a 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 n/a 0.8 0.5 2 0
Lactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Leucine (g) 0.6 0.0 0.1 n/a n/a n/a 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 n/a 1.3 1.4 4 0
Lysine (g) 0.7 0.0 0.1 n/a n/a n/a 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 1.2 0.6 3 0
Magnesium (mg) 147.0 0.8 15.2 n/a n/a n/a 11.0 14.6 2.3 0.0 1.3 1.3 n/a 0.0 2.0 3.3 n/a 4.5 0.7 154.8 103.2 462 58
Maltose (g) 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.7 0.7 1 0
Manganese (mg) 1.0 0.1 0.1 n/a n/a n/a 0.1 0.2 0.2 0.0 0.0 0.0 n/a 0.0 0.1 0.1 n/a 0.0 n/a 2.1 0.7 5 1
Methionine (g) 0.2 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.3 0.3 1 0
Monounsaturated Fat (g) 0.0 0.0 0.2 n/a n/a n/a 0.0 0.0 0.0 26.6 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.1 1.5 28 4
Niacin (mg) 6.7 0.0 0.3 n/a n/a n/a 0.1 1.2 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.2 n/a 0.3 0.0 8.0 6.7 24 3
Pantothenic acid (mg) 1.9 0.0 0.2 n/a n/a n/a 0.1 0.3 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 n/a 0.6 3.1 7 1
Phenylalanine (g) 0.5 0.0 0.1 n/a n/a n/a 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.1 n/a 0.0 n/a 0.8 0.6 2 0
Phosphorus (mg) 364.2 4.6 31.6 n/a n/a n/a 31.9 42.7 13.8 0.0 0.9 0.8 n/a 0.0 1.8 16.2 n/a 8.9 3.4 464.4 305.6 1,291 161
Phytosterols (mg) 32.0 n/a n/a n/a n/a n/a 16.5 n/a n/a n/a 0.6 n/a n/a 0.0 1.1 n/a n/a n/a n/a n/a n/a 50 6
Polyunsaturated Fat (g) 0.3 0.0 0.6 n/a n/a n/a 0.0 0.1 0.0 11.8 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 0.4 2.4 16 2
Potassium (mg) 2,690.2 12.0 71.7 n/a n/a n/a 160.6 390.4 36.1 0.0 9.4 4.9 n/a 0.2 15.3 16.0 n/a 109.1 45.3 1,075.7 865.3 5,502 688
Proline (g) 0.4 0.0 0.1 n/a n/a n/a 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.2 n/a 0.0 n/a 0.7 1.2 3 0
Protein (g) 12.9 0.2 2.0 n/a n/a n/a 1.2 1.1 0.6 0.0 0.0 0.0 n/a 0.0 0.1 1.5 n/a 0.5 0.0 21.3 13.5 55 7
Retinol (mcg) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.1 0.0 0.0 0 0
Riboflavin (mg) 0.2 0.0 0.0 n/a n/a n/a 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.6 0.2 1 0
Saturated Fat (g) 0.2 0.0 0.1 n/a n/a n/a 0.0 0.0 0.0 3.1 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.2 0.8 5 1
Selenium (mcg) 1.9 0.4 2.9 n/a n/a n/a 0.6 0.1 1.3 0.0 n/a n/a n/a 0.0 0.1 5.1 n/a 0.6 0.0 7.5 0.8 21 3
Serine (g) 0.5 0.0 0.1 n/a n/a n/a 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.1 n/a 0.0 n/a 0.7 0.6 2 0
Sodium (mg) 38.3 0.5 31.0 n/a n/a n/a 4.4 84.2 1.5 0.0 0.4 0.1 n/a 1,162.7 0.2 0.3 n/a 85.0 55.5 11.9 4.0 1,480 185
Starch (g) 98.7 n/a n/a n/a n/a n/a 0.0 1.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 28.5 129 16
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Sucrose (g) 1.1 n/a n/a n/a n/a n/a 1.1 4.4 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 20.7 10.9 38 5
Sugar (g) 5.0 0.0 2.4 n/a n/a n/a 4.7 5.8 0.1 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 1.3 0.6 23.5 18.0 61 8
Theobromine (mg) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.5 0.0 0.0 n/a n/a n/a 0.1 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 1.0 0.4 2 0
Threonine (g) 0.4 0.0 0.1 n/a n/a n/a 0.0 0.2 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.8 0.5 2 0
Tocopherol, alpha (mg) 0.1 0.0 0.1 n/a n/a n/a 0.0 0.8 0.0 7.3 n/a n/a n/a 0.0 0.0 0.0 n/a 0.5 0.0 0.6 0.4 10 1
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.4 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.1 0.0 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 11.5 n/a n/a n/a n/a 0.1 n/a n/a 0.1 n/a 3.9 0.8 16 2
Total Fat (g) 0.6 0.0 1.1 n/a n/a n/a 0.1 0.3 0.0 42.0 0.1 0.0 n/a 0.0 0.0 0.1 n/a 0.1 0.0 0.9 6.0 51 6
Trans-monoenoic Fat 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 0.0 n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.2 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.1 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.1 0.1 0 0
Tyrosine (g) 0.3 0.0 0.1 n/a n/a n/a 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.4 0.5 1 0
Valine (g) 0.6 0.0 0.1 n/a n/a n/a 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 n/a 0.9 0.8 3 0
Vitamin A, IU (IU) 12.8 0.3 1.8 n/a n/a n/a 2.2 20,381.3 0.8 0.0 40.9 38.0 n/a 0.0 6.3 0.0 n/a 164.0 4.5 3,179.4 1,043.9 24,876 3,110
Vitamin A, RAE (mcg) 0.0 0.0 0.0 n/a n/a n/a 0.0 1,018.7 0.0 0.0 2.0 1.9 n/a 0.0 0.3 0.0 n/a 8.2 0.3 158.8 51.6 1,242 155
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a n/a n/a 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 0.0 0 0
Vitamin B-6 (mg) 1.9 0.0 0.0 n/a n/a n/a 0.1 0.2 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.9 0.6 4 0
Vitamin C (mg) 125.9 0.9 0.0 n/a n/a n/a 8.1 7.2 2.8 0.0 0.3 1.3 n/a 0.0 0.0 0.0 n/a 2.4 0.7 56.4 21.8 228 28
Vitamin D (IU) 0.0 0.0 0.0 n/a n/a n/a 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 0.0 0 0
Water (g) 507.0 1.8 53.5 n/a n/a n/a 98.0 107.7 5.3 0.0 0.9 0.5 n/a 0.0 0.1 1.8 n/a 7.9 4.5 309.1 291.4 1,389 174
Zinc (mg) 1.9 0.0 0.1 n/a n/a n/a 0.2 0.3 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.1 0.0 4.7 2.5 10 1

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