Nutritional Facts: Fish With Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu)

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 (136g)
baking potatoes
1 dash (0g)
salt
1 dash (3g)
black pepper
1 to taste (0g)
nonstick cooking spray
12 ounces (341g)
flounder fillets
2 tablespoons (31g)
lemon juice
1 dash (0g)
kosher salt
1 dash (3g)
black pepper
1 teaspoon (2g)
paprika
4 ounces (112g)
Velveeta reduced fat cheese product
3 tablespoons (45g)
2% low-fat milk
1/2 teaspoon (0g)
dill weed
2 cups (182g)
broccoli
1/2 (29g)
lemons
Total 1 serving
Alanine (g) 0.1 0.0 0.0 n/a 2.6 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.2 n/a 3 1
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Arginine (g) 0.1 0.0 0.0 n/a 3.1 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.3 n/a 4 2
Ash (g) 1.3 0.4 0.1 n/a 4.2 0.1 0.3 0.1 0.2 7.4 0.3 0.0 1.6 0.1 16 8
Aspartic acid (g) 0.6 0.0 0.0 n/a 4.7 n/a 0.0 0.0 0.1 n/a 0.1 0.0 0.6 n/a 6 3
Beta-sitosterol 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 0 0
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 6.8 0.1 12.8 n/a 71.6 1.8 0.1 12.8 5.3 642.9 53.8 0.2 85.5 7.5 901 451
Calories 118.3 0.0 7.3 n/a 238.6 6.7 0.0 7.3 6.5 248.6 22.4 0.0 61.9 8.4 726 363
Calories (kj) 496.4 0.0 30.5 n/a 1,002.0 27.8 0.0 30.5 27.2 1,040.5 94.2 0.2 256.6 35.1 3,041 1,520
Campesterol 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 0 0
Carbohydrates (g) 27.4 0.0 1.9 n/a 0.0 2.1 0.0 1.9 1.2 13.2 2.2 0.0 12.1 2.7 65 32
Cholesterol (mg) 0.0 0.0 0.0 n/a 153.4 0.0 0.0 0.0 0.0 47.0 3.6 0.0 0.0 0.0 204 102
Copper (mg) 0.3 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.0 1 0
Cystine (g) 0.0 0.0 0.0 n/a 0.5 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 1 0
Dietary Fiber (g) 2.4 0.0 0.7 n/a 0.0 0.1 0.0 0.7 0.8 0.0 0.0 0.0 4.7 0.8 10 5
Folate (mcg) 13.6 0.0 0.5 n/a 17.0 6.1 0.0 0.5 1.1 n/a 2.2 0.1 114.7 3.2 159 80
Folate, DFE (mcg) 13.6 0.0 0.5 n/a 17.0 6.1 0.0 0.5 1.1 n/a 2.2 0.1 114.7 3.2 159 80
Folate, food (mcg) 13.6 0.0 0.5 n/a 17.0 6.1 0.0 0.5 1.1 n/a 2.2 0.1 114.7 3.2 159 80
Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.4 n/a 0.0 n/a 0.0 0.3 n/a 0.0 0.2 n/a 0.0 n/a 1.2 n/a 2 1
Galactose (g) 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 0.5 n/a 0.0 n/a 0.0 0.3 n/a 0.0 0.1 n/a 0.0 n/a 0.9 n/a 2 1
Glutamic acid (g) 0.4 0.0 0.0 n/a 7.2 n/a 0.0 0.0 0.1 n/a 0.3 0.0 1.0 n/a 9 5
Glycine (g) 0.1 0.0 0.0 n/a 2.2 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.2 n/a 2 1
Histidine (g) 0.1 0.0 0.0 n/a 1.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 1 1
Hydroxyproline n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 0.4 0.0 0.3 n/a 0.6 0.0 0.0 0.3 0.5 0.2 0.0 0.0 1.3 0.2 4 2
Isoleucine (g) 0.1 0.0 0.0 n/a 2.1 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.1 n/a 2 1
Lactose (g) 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a 2.2 n/a 0.4 n/a 3 1
Leucine (g) 0.2 0.0 0.0 n/a 3.7 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.2 n/a 4 2
Lysine (g) 0.2 0.0 0.0 n/a 4.3 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.2 n/a 5 2
Magnesium (mg) 29.9 0.0 5.0 n/a 61.3 1.8 0.0 5.0 4.1 n/a 4.9 0.0 38.2 2.3 153 76
Maltose (g) 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.4 n/a 0 0
Manganese (mg) 0.2 0.0 0.4 n/a 0.0 0.0 0.0 0.4 0.0 n/a 0.0 0.0 0.4 0.0 1 1
Methionine (g) 0.0 0.0 0.0 n/a 1.6 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 2 1
Monounsaturated Fat (g) 0.0 0.0 0.0 n/a 1.8 0.0 0.0 0.0 0.0 n/a 0.3 0.0 0.0 0.0 2 1
Niacin (mg) 2.0 0.0 0.0 n/a 3.5 0.0 0.0 0.0 0.2 n/a 0.0 0.0 1.2 0.0 7 4
Pantothenic acid (mg) 0.7 0.0 0.0 n/a 0.6 0.0 0.0 0.0 0.1 n/a 0.2 0.0 1.0 0.1 3 1
Phenylalanine (g) 0.1 0.0 0.0 n/a 1.7 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.2 n/a 2 1
Phosphorus (mg) 59.8 0.0 4.6 n/a 858.8 2.4 0.0 4.6 7.2 1,146.9 41.3 0.1 120.1 4.6 2,250 1,125
Phytosterols n/a 0.0 2.7 n/a n/a n/a 0.0 2.7 4.0 n/a n/a n/a n/a n/a 9 5
Polyunsaturated Fat (g) 0.1 0.0 0.0 n/a 1.3 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.1 0.0 2 1
Potassium (mg) 515.4 0.0 38.5 n/a 545.3 31.4 0.0 38.5 52.4 386.4 62.8 0.7 575.1 40.0 2,287 1,143
Proline (g) 0.1 0.0 0.0 n/a 1.7 n/a 0.0 0.0 0.1 n/a 0.2 0.0 0.2 n/a 2 1
Protein (g) 2.5 0.0 0.3 n/a 42.3 0.1 0.0 0.3 0.3 22.0 1.5 0.0 5.1 0.3 75 37
Retinol (mcg) 0.0 0.0 0.0 n/a 34.1 0.0 0.0 0.0 0.0 n/a 24.7 0.0 0.0 0.0 59 29
Riboflavin (mg) 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.7 0.1 0.0 0.2 0.0 1 1
Saturated Fat (g) 0.0 0.0 0.0 n/a 1.5 0.0 0.0 0.0 0.0 8.0 0.6 0.0 0.1 0.0 10 5
Selenium (mcg) 0.4 0.0 0.1 n/a 90.7 0.0 0.0 0.1 0.1 n/a 1.1 n/a 4.6 0.1 97 49
Serine (g) 0.1 0.0 0.0 n/a 2.0 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.2 n/a 2 1
Sodium (mg) 5.4 155.0 0.6 n/a 1,008.8 0.3 118.6 0.6 1.6 1,776.3 21.1 0.1 60.1 0.6 3,149 1,574
Starch 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 0 0
Stigmasterol 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 0 0
Sucrose (g) 0.3 n/a 0.0 n/a 0.0 0.1 n/a 0.0 0.0 n/a 0.0 n/a 0.2 n/a 1 0
Sugar (g) 1.2 0.0 0.0 n/a 0.0 0.8 0.0 0.0 0.2 9.5 2.3 n/a 3.1 0.7 18 9
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.1 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.0 0 0
Threonine (g) 0.1 0.0 0.0 n/a 2.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.2 n/a 2 1
Tocopherol, alpha (mg) 0.0 0.0 0.0 n/a 2.1 0.0 0.0 0.0 0.7 n/a 0.0 n/a 1.4 0.0 4 2
Tocopherol, beta n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a 0.0 n/a 0.9 n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 1 0
Tocopherol, gamma n/a n/a 0.2 n/a 0.0 n/a n/a 0.2 0.1 n/a 0.0 n/a 0.3 n/a 1 0
Total Fat (g) 0.1 0.0 0.1 n/a 6.6 0.1 0.0 0.1 0.3 11.9 0.9 0.0 0.7 0.1 21 10
Trans-monoenoic Fat n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 n/a 0.5 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 1 0
Tyrosine (g) 0.1 0.0 0.0 n/a 1.6 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.1 n/a 2 1
Valine (g) 0.1 0.0 0.0 n/a 2.2 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.2 n/a 3 1
Vitamin A, IU (IU) 4.1 0.0 15.9 n/a 112.5 1.8 0.0 15.9 1,132.8 1,099.8 85.2 6.9 1,133.9 6.4 3,615 1,808
Vitamin A, RAE (mcg) 0.0 0.0 0.8 n/a 34.1 0.0 0.0 0.8 56.6 n/a 24.7 0.3 56.4 0.3 174 87
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a 3.9 0.0 0.0 0.0 0.0 n/a 0.2 0.0 0.0 0.0 4 2
Vitamin B-6 (mg) 0.4 0.0 0.0 n/a 0.3 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.3 0.0 1 1
Vitamin C (mg) 17.7 0.0 0.0 n/a 0.0 11.8 0.0 0.0 0.0 0.1 0.1 0.1 162.3 15.4 207 104
Vitamin D (IU) 0.0 0.0 0.0 n/a 385.1 0.0 0.0 0.0 0.0 n/a 22.0 0.0 0.0 0.0 407 204
Water (g) 104.7 0.0 0.4 n/a 288.4 28.2 0.0 0.4 0.3 57.5 40.0 0.1 162.5 25.8 708 354
Zinc (mg) 0.4 0.0 0.0 n/a 1.1 0.0 0.0 0.0 0.1 2.8 0.2 0.0 0.7 0.0 5 3

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