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.
1/2 small (35g) onions |
1 stalk (40g) celery |
1/4 (30g) red bell peppers |
1 (3g) garlic cloves |
1/2 teaspoon (0g) Old Bay Seasoning |
2 ounces (57g) lump crabmeat |
2 tablespoons (15g) seasoned bread crumbs |
12 ounces (341g) flounder fillets |
1 dash (0g) salt |
1 dash (3g) black pepper |
2 teaspoons (9g) olive oil |
1/2 teaspoon (1g) paprika |
1 tablespoon (15g) lemon juice |
1/2 (29g) lemons |
2 cups (182g) broccoli |
1 (230g) pears |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.1 | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 4 | 2 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 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 | 0.0 | 0.0 | n/a | 1.1 | 0.1 | 3.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 5 | 2 |
Ash (g) | 0.1 | 0.3 | 0.1 | 0.0 | n/a | 1.2 | 0.8 | 4.2 | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 1.6 | 0.8 | 10 | 5 |
Aspartic acid (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.3 | 0.1 | 4.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | 0.2 | 7 | 4 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 8.1 | 16.0 | 2.1 | 5.4 | n/a | 33.4 | 27.3 | 71.6 | 0.1 | 12.8 | 0.1 | 2.6 | 0.9 | 7.5 | 85.5 | 20.7 | 294 | 147 |
Calories | 14.0 | 6.4 | 9.2 | 4.5 | n/a | 62.3 | 57.5 | 238.6 | 0.0 | 7.3 | 79.6 | 3.2 | 3.4 | 8.4 | 61.9 | 133.4 | 690 | 345 |
Calories (kj) | 58.1 | 26.8 | 38.4 | 18.7 | n/a | 260.7 | 240.6 | 1,002.0 | 0.0 | 30.5 | 332.9 | 13.6 | 13.9 | 35.1 | 256.6 | 556.6 | 2,884 | 1,442 |
Carbohydrates (g) | 3.3 | 1.2 | 1.8 | 1.0 | n/a | 0.5 | 10.3 | 0.0 | 0.0 | 1.9 | 0.0 | 0.6 | 1.1 | 2.7 | 12.1 | 35.6 | 72 | 36 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 43.1 | 0.2 | 153.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 197 | 98 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 1 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.6 | 0.6 | 0.6 | 0.1 | n/a | 0.0 | 0.7 | 0.0 | 0.0 | 0.7 | 0.0 | 0.4 | 0.0 | 0.8 | 4.7 | 7.1 | 17 | 8 |
Folate (mcg) | 6.7 | 14.4 | 13.7 | 0.1 | n/a | 23.8 | 17.9 | 17.0 | 0.0 | 0.5 | 0.0 | 0.6 | 3.1 | 3.2 | 114.7 | 16.1 | 232 | 116 |
Folate, DFE (mcg) | 6.7 | 14.4 | 13.7 | 0.1 | n/a | 23.8 | 28.2 | 17.0 | 0.0 | 0.5 | 0.0 | 0.6 | 3.1 | 3.2 | 114.7 | 16.1 | 242 | 121 |
Folate, food (mcg) | 6.7 | 14.4 | 13.7 | 0.1 | n/a | 23.8 | 3.0 | 17.0 | 0.0 | 0.5 | 0.0 | 0.6 | 3.1 | 3.2 | 114.7 | 16.1 | 217 | 108 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 14.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15 | 7 |
Fructose (g) | 0.5 | 0.2 | 0.7 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.2 | n/a | 1.2 | 14.3 | 17 | 9 |
Galactose (g) | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Glucose (dextrose) (g) | 0.7 | 0.2 | 0.6 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.9 | 6.3 | 9 | 5 |
Glutamic acid (g) | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 2.2 | 0.6 | 7.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.0 | 0.1 | 11 | 6 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 0.1 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 3 | 2 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 1 | 1 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.2 | 0.7 | 0.6 | 0.0 | 0.3 | 0.1 | 0.2 | 0.0 | 0.2 | 1.3 | 0.4 | 4 | 2 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.1 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 3 | 2 |
Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.2 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 5 | 3 |
Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.1 | 4.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 6 | 3 |
Magnesium (mg) | 3.5 | 4.4 | 3.6 | 0.8 | n/a | 32.9 | 6.9 | 61.3 | 0.0 | 5.0 | 0.0 | 2.0 | 0.9 | 2.3 | 38.2 | 16.1 | 178 | 89 |
Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 1 | 0 |
Manganese (mg) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 1 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 2 | 1 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 1.8 | 0.0 | 0.0 | 6.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 9 | 4 |
Niacin (mg) | 0.0 | 0.1 | 0.3 | 0.0 | n/a | 2.1 | 0.9 | 3.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.2 | 0.4 | 9 | 4 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 | 0.1 | 3 | 1 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.1 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 3 | 1 |
Phosphorus (mg) | 10.2 | 9.6 | 7.7 | 4.6 | n/a | 99.2 | 26.6 | 858.8 | 0.0 | 4.6 | 0.0 | 3.6 | 1.2 | 4.6 | 120.1 | 25.3 | 1,176 | 588 |
Phytosterols (mg) | 5.3 | 2.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 2.7 | 19.9 | 2.0 | n/a | n/a | n/a | 18.4 | 51 | 25 |
Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 1.3 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 3 | 2 |
Potassium (mg) | 51.1 | 104.0 | 62.8 | 12.0 | n/a | 231.2 | 34.7 | 545.3 | 0.0 | 38.5 | 0.1 | 26.2 | 15.7 | 40.0 | 575.1 | 273.7 | 2,010 | 1,005 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 3 | 1 |
Protein (g) | 0.4 | 0.3 | 0.3 | 0.2 | n/a | 12.6 | 2.1 | 42.3 | 0.0 | 0.3 | 0.0 | 0.2 | 0.1 | 0.3 | 5.1 | 0.9 | 65 | 33 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 17.6 | n/a | 34.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 52 | 26 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 1 | 0 |
Saturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 1.5 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 3 | 2 |
Selenium (mcg) | 0.2 | 0.2 | 0.0 | 0.4 | n/a | 27.0 | 3.7 | 90.7 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 4.6 | 0.2 | 127 | 64 |
Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.1 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 3 | 1 |
Sodium (mg) | 1.4 | 32.0 | 1.2 | 0.5 | n/a | 214.2 | 263.9 | 1,008.8 | 155.0 | 0.6 | 0.2 | 0.8 | 0.2 | 0.6 | 60.1 | 2.3 | 1,742 | 871 |
Starch (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 8.2 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 8 | 4 |
Sucrose (g) | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.2 | 1.8 | 2 | 1 |
Sugar (g) | 1.5 | 0.7 | 1.2 | 0.0 | n/a | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.7 | 3.1 | 22.5 | 31 | 16 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 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 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.1 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 3 | 1 |
Tocopherol, alpha (mg) | 0.0 | 0.1 | 0.5 | 0.0 | n/a | n/a | 0.0 | 2.1 | 0.0 | 0.0 | 1.3 | 0.3 | 0.0 | 0.0 | 1.4 | 0.3 | 6 | 3 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 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 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.9 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.3 | 0.1 | 1 | 0 |
Total Fat (g) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.7 | 0.8 | 6.6 | 0.0 | 0.1 | 9.0 | 0.1 | 0.0 | 0.1 | 0.7 | 0.3 | 19 | 9 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 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 | n/a | n/a | n/a | n/a | n/a | 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 | 0.0 | n/a | 0.2 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 2 | 1 |
Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.1 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 3 | 2 |
Vitamin A, IU (IU) | 0.7 | 179.6 | 931.5 | 0.3 | n/a | 58.9 | 29.0 | 112.5 | 0.0 | 15.9 | 0.0 | 566.4 | 0.9 | 6.4 | 1,133.9 | 52.9 | 3,089 | 1,544 |
Vitamin A, RAE (mcg) | 0.0 | 8.8 | 46.7 | 0.0 | n/a | 17.6 | 1.5 | 34.1 | 0.0 | 0.8 | 0.0 | 28.3 | 0.0 | 0.3 | 56.4 | 2.3 | 197 | 98 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5.9 | n/a | 3.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10 | 5 |
Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 1 | 1 |
Vitamin C (mg) | 2.6 | 1.2 | 38.0 | 0.9 | n/a | 2.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.9 | 15.4 | 162.3 | 9.7 | 238 | 119 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 385.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 385 | 193 |
Water (g) | 31.2 | 38.2 | 27.4 | 1.8 | n/a | 41.5 | 1.0 | 288.4 | 0.0 | 0.4 | 0.0 | 0.1 | 14.1 | 25.8 | 162.5 | 192.5 | 825 | 412 |
Zinc (mg) | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 3.1 | 0.2 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.2 | 6 | 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.