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.
4 (200g) eggs |
8 (264g) egg whites |
2 tablespoons (30g) half-and-half |
1/2 teaspoon (3g) salt |
1/2 teaspoon (1g) black pepper |
1 to taste (0g) nutmeg |
1 teaspoon (5g) vegetable oil |
1 cup (70g) mushrooms |
1 cup (156g) frozen chopped broccoli |
3 1/2 ounces (0g) reduced-fat feta cheese |
4 cups (288g) salad greens |
3 tablespoons (0g) reduced-fat red wine vinaigrette |
Total | 1 serving | |
Alanine (g) | 1.5 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | n/a | 0.2 | n/a | 4 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Arginine (g) | 1.6 | 1.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | n/a | 0.2 | n/a | 4 | 1 |
Ash (g) | 2.1 | 1.7 | 0.2 | 3.0 | 0.1 | n/a | 0.0 | 0.6 | 1.0 | n/a | 1.8 | n/a | 10 | 3 |
Aspartic acid (g) | 2.7 | 3.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | n/a | 0.4 | n/a | 7 | 2 |
Beta-sitosterol | 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 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 112.0 | 18.5 | 31.5 | 0.7 | 5.1 | n/a | 0.0 | 2.1 | 87.4 | n/a | 103.7 | n/a | 361 | 90 |
Calories | 286.0 | 137.3 | 39.0 | 0.0 | 2.9 | n/a | 39.8 | 15.4 | 40.6 | n/a | 43.2 | n/a | 604 | 151 |
Calories (kj) | 1,198.0 | 570.2 | 163.5 | 0.0 | 12.1 | n/a | 166.5 | 65.1 | 171.6 | n/a | 178.6 | n/a | 2,526 | 631 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | 1 | 0 |
Carbohydrates (g) | 1.4 | 1.9 | 1.3 | 0.0 | 0.7 | n/a | 0.0 | 2.3 | 7.5 | n/a | 8.3 | n/a | 23 | 6 |
Cholesterol (mg) | 744.0 | 0.0 | 11.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 755 | 189 |
Copper (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | n/a | 0.1 | n/a | 1 | 0 |
Cystine (g) | 0.5 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.7 | 4.7 | n/a | 3.7 | n/a | 9 | 2 |
Folate (mcg) | 94.0 | 10.6 | 0.9 | 0.0 | 0.2 | n/a | 0.0 | 11.9 | 104.5 | n/a | 109.4 | n/a | 332 | 83 |
Folate, DFE (mcg) | 94.0 | 10.6 | 0.9 | 0.0 | 0.2 | n/a | 0.0 | 11.9 | 104.5 | n/a | 109.4 | n/a | 332 | 83 |
Folate, food (mcg) | 94.0 | 10.6 | 0.9 | 0.0 | 0.2 | n/a | 0.0 | 11.9 | 104.5 | n/a | 109.4 | n/a | 332 | 83 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Fructose (g) | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 1.3 | n/a | 1.2 | n/a | 3 | 1 |
Galactose (g) | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.7 | 0.9 | n/a | n/a | 0.0 | n/a | n/a | 1.0 | 1.2 | n/a | 1.0 | n/a | 5 | 1 |
Glutamic acid (g) | 3.3 | 4.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.6 | n/a | 0.5 | n/a | 9 | 2 |
Glycine (g) | 0.9 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.2 | n/a | 2 | 1 |
Histidine (g) | 0.6 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 3.5 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.4 | 1.3 | n/a | 2.5 | n/a | 8 | 2 |
Isoleucine (g) | 1.3 | 1.7 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | n/a | 0.2 | n/a | 4 | 1 |
Lactose (g) | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 2.2 | 2.7 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | n/a | 0.2 | n/a | 5 | 1 |
Lysine (g) | 1.8 | 2.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | n/a | 0.2 | n/a | 5 | 1 |
Magnesium (mg) | 24.0 | 29.0 | 3.0 | 0.0 | 2.0 | n/a | 0.0 | 6.3 | 28.1 | n/a | 37.4 | n/a | 130 | 32 |
Maltose (g) | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.5 | n/a | 0.7 | n/a | 1 | 0 |
Methionine (g) | 0.8 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 2 | 0 |
Monounsaturated Fat (g) | 7.3 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | 1.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 10 | 2 |
Niacin (mg) | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.5 | 0.7 | n/a | 1.1 | n/a | 5 | 1 |
Pantothenic acid (mg) | 3.1 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1.0 | 0.4 | n/a | 0.4 | n/a | 6 | 1 |
Phenylalanine (g) | 1.4 | 1.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.2 | n/a | 4 | 1 |
Phosphorus (mg) | 396.0 | 39.6 | 28.5 | 0.0 | 1.8 | n/a | 0.0 | 60.2 | 78.0 | n/a | 83.5 | n/a | 688 | 172 |
Phytosterols | n/a | n/a | n/a | 0.0 | 1.1 | n/a | 43.6 | n/a | n/a | n/a | 109.4 | n/a | 154 | 39 |
Polyunsaturated Fat (g) | 3.8 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 2.5 | 0.1 | 0.2 | n/a | 0.2 | n/a | 7 | 2 |
Potassium (mg) | 276.0 | 430.3 | 39.0 | 0.2 | 15.3 | n/a | 0.0 | 222.6 | 330.7 | n/a | 558.7 | n/a | 1,873 | 468 |
Proline (g) | 1.0 | 1.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | n/a | 0.1 | n/a | 3 | 1 |
Protein (g) | 25.1 | 28.8 | 0.9 | 0.0 | 0.1 | n/a | 0.0 | 2.2 | 4.4 | n/a | 3.9 | n/a | 65 | 16 |
Retinol (mcg) | 320.0 | 0.0 | 28.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 349 | 87 |
Riboflavin (mg) | 0.9 | 1.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | n/a | 0.2 | n/a | 3 | 1 |
Saturated Fat (g) | 6.3 | 0.0 | 2.1 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 0.1 | n/a | 0.1 | n/a | 9 | 2 |
Selenium (mcg) | 61.4 | 52.8 | 0.5 | 0.0 | 0.1 | n/a | 0.0 | 6.5 | 4.4 | n/a | 1.7 | n/a | 127 | 32 |
Serine (g) | 1.9 | 2.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | n/a | 0.1 | n/a | 4 | 1 |
Sodium (mg) | 284.0 | 438.2 | 12.3 | 1,162.7 | 0.2 | n/a | 0.0 | 3.5 | 37.4 | n/a | 80.6 | n/a | 2,019 | 505 |
Starch | 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 |
Stigmasterol | 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 |
Sucrose (g) | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Sugar (g) | 0.7 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.4 | 2.1 | n/a | 2.2 | n/a | 8 | 2 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.2 | n/a | 0 | 0 |
Threonine (g) | 1.1 | 1.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.2 | n/a | 3 | 1 |
Tocopherol, alpha (mg) | 2.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 1.9 | n/a | 0.6 | n/a | 5 | 1 |
Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 1.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.4 | n/a | 1.2 | n/a | 3 | 1 |
Total Fat (g) | 19.0 | 0.4 | 3.5 | 0.0 | 0.0 | n/a | 4.5 | 0.2 | 0.5 | n/a | 0.4 | n/a | 29 | 7 |
Trans-monoenoic Fat (g) | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids (g) | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 1.0 | 1.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | 2 | 1 |
Valine (g) | 1.7 | 2.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.2 | n/a | 0.2 | n/a | 4 | 1 |
Vitamin A, IU (IU) | 1,080.0 | 0.0 | 106.2 | 0.0 | 6.3 | n/a | 0.0 | 0.0 | 1,613.0 | n/a | 21,326.4 | n/a | 24,132 | 6,033 |
Vitamin A, RAE (mcg) | 320.0 | 0.0 | 29.1 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 81.1 | n/a | 1,065.6 | n/a | 1,496 | 374 |
Vitamin B-12 (mcg) | 1.8 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2 | 1 |
Vitamin B-6 (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | n/a | 0.3 | n/a | 1 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | 88.0 | n/a | 26.5 | n/a | 116 | 29 |
Vitamin D (IU) | 164.0 | 0.0 | 2.4 | 0.0 | 0.0 | n/a | 0.0 | 4.9 | 0.0 | n/a | 0.0 | n/a | 171 | 43 |
Water (g) | 152.3 | 231.2 | 24.2 | 0.0 | 0.1 | n/a | 0.0 | 64.7 | 142.7 | n/a | 273.5 | n/a | 889 | 222 |
Zinc (mg) | 2.6 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.7 | n/a | 0.5 | n/a | 4 | 1 |
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