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 |
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.
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