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.
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3 tablespoons (43g) butter |
2 tablespoons (16g) flour |
1 cup (244g) milk |
1 tablespoon (15g) Dijon mustard |
2 dashes (0g) fresh nutmeg |
1 to taste (0g) salt & freshly ground black pepper |
8 slices (200g) white bread |
12 slices (336g) deli ham |
8 slices (224g) swiss cheese |
2 (100g) eggs |
1 tablespoon (20g) raspberry jam |
2 tablespoons (30g) white vinegar |
1/4 cup (54g) extra virgin olive oil |
4 cups (0g) mixed salad greens |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.3 | 0.0 | n/a | n/a | 0.5 | 2.5 | 2.0 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 6 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.3 | 0.0 | n/a | n/a | 0.6 | 2.8 | 2.1 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 7 | 2 |
| Ash (g) | 0.9 | 0.1 | 1.8 | 0.5 | 0.0 | n/a | 4.1 | 12.4 | 6.2 | 1.1 | 0.0 | 0.1 | 0.0 | n/a | 27 | 7 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.6 | 0.1 | n/a | n/a | 0.7 | 3.9 | 3.5 | 1.3 | 0.0 | 0.0 | 0.0 | n/a | 10 | 3 |
| Beta-sitosterol (mg) | 1.7 | 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 | 2 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 10.2 | 2.3 | 290.4 | 8.7 | 0.4 | n/a | 302.0 | 80.6 | 1,771.8 | 56.0 | 4.0 | 2.1 | 0.5 | n/a | 2,529 | 632 |
| Calories | 305.4 | 56.9 | 156.2 | 10.1 | 1.2 | n/a | 532.0 | 547.7 | 851.2 | 143.0 | 55.6 | 6.3 | 477.4 | n/a | 3,143 | 786 |
| Calories (kj) | 1,277.6 | 238.0 | 653.9 | 41.7 | 4.9 | n/a | 2,226.0 | 2,294.9 | 3,563.8 | 599.0 | 232.6 | 26.8 | 1,997.5 | n/a | 13,157 | 3,289 |
| Campesterol (mg) | 0.0 | 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 |
| Carbohydrates (g) | 0.0 | 11.9 | 11.3 | 0.8 | 0.1 | n/a | 101.2 | 12.9 | 12.1 | 0.7 | 13.8 | 0.3 | 0.0 | n/a | 165 | 41 |
| Cholesterol (mg) | 91.6 | 0.0 | 34.2 | 0.0 | 0.0 | n/a | 0.0 | 191.5 | 206.1 | 372.0 | 0.0 | 0.0 | 0.0 | n/a | 895 | 224 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.3 | 0.5 | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 0.4 | 0.0 | 0.5 | 0.0 | n/a | 4.8 | 4.4 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 10 | 3 |
| Folate (mcg) | 1.3 | 28.6 | 12.2 | 1.1 | 0.2 | n/a | 222.0 | 23.5 | 13.4 | 47.0 | 2.2 | 0.0 | 0.0 | n/a | 351 | 88 |
| Folate, DFE (mcg) | 1.3 | 45.5 | 12.2 | 1.1 | 0.2 | n/a | 342.0 | 23.5 | 13.4 | 47.0 | 2.2 | 0.0 | 0.0 | n/a | 488 | 122 |
| Folate, food (mcg) | 1.3 | 4.5 | 12.2 | 1.1 | 0.2 | n/a | 50.0 | 23.5 | 13.4 | 47.0 | 2.2 | 0.0 | 0.0 | n/a | 155 | 39 |
| Folic acid (mcg) | 0.0 | 24.1 | 0.0 | 0.0 | 0.0 | n/a | 172.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 196 | 49 |
| Fructose | n/a | n/a | n/a | 0.0 | n/a | n/a | 3.7 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 4 | 1 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.1 | n/a | n/a | 2.8 | n/a | 1.1 | 0.4 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Glutamic acid (g) | 0.1 | 0.5 | 1.7 | 0.1 | n/a | n/a | 4.9 | 6.5 | 12.8 | 1.7 | 0.0 | 0.0 | 0.0 | n/a | 28 | 7 |
| Glycine (g) | 0.0 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.5 | 2.3 | 1.1 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.3 | 1.6 | 2.4 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 0.7 | 0.1 | 0.2 | 0.0 | n/a | 7.5 | 3.4 | 0.4 | 1.8 | 0.1 | 0.1 | 0.3 | n/a | 15 | 4 |
| Isoleucine (g) | 0.0 | 0.1 | 0.5 | 0.0 | n/a | n/a | 0.6 | 1.9 | 3.4 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 7 | 2 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.8 | 0.0 | n/a | n/a | 1.1 | 3.3 | 6.6 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 13 | 3 |
| Lysine (g) | 0.0 | 0.0 | 0.6 | 0.0 | n/a | n/a | 0.4 | 3.7 | 5.8 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 12 | 3 |
| Magnesium (mg) | 0.9 | 3.4 | 31.7 | 7.4 | 0.4 | n/a | 46.0 | 73.9 | 85.1 | 12.0 | 0.8 | 1.5 | 0.0 | n/a | 263 | 66 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | 2.2 | n/a | 1.4 | 0.0 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Manganese (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 1.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.3 | 1.1 | 1.8 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Monounsaturated Fat (g) | 9.0 | 0.0 | 2.6 | 0.4 | 0.0 | n/a | 1.4 | 14.6 | 16.3 | 3.7 | 0.0 | 0.0 | 39.4 | n/a | 87 | 22 |
| Niacin (mg) | 0.0 | 0.9 | 0.2 | 0.1 | 0.0 | n/a | 8.8 | 9.8 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 20 | 5 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.8 | 0.0 | n/a | n/a | 0.4 | 1.5 | 1.0 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.4 | 0.0 | n/a | n/a | 0.7 | 1.7 | 3.7 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 7 | 2 |
| Phosphorus (mg) | 10.2 | 16.9 | 226.9 | 15.9 | 0.5 | n/a | 198.0 | 514.1 | 1,270.1 | 198.0 | 3.8 | 2.4 | 0.0 | n/a | 2,457 | 614 |
| Phytosterols | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 16.8 | n/a | n/a | 2.4 | 0.0 | 119.3 | n/a | 139 | 35 |
| Polyunsaturated Fat (g) | 1.3 | 0.1 | 0.3 | 0.1 | 0.0 | n/a | 2.7 | 2.7 | 2.2 | 1.9 | 0.0 | 0.0 | 5.7 | n/a | 17 | 4 |
| Potassium (mg) | 10.2 | 16.7 | 368.4 | 20.7 | 0.8 | n/a | 200.0 | 964.3 | 172.5 | 138.0 | 15.4 | 21.8 | 0.5 | n/a | 1,929 | 482 |
| Proline (g) | 0.0 | 0.2 | 0.8 | 0.1 | n/a | n/a | 1.6 | 1.8 | 8.3 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 13 | 3 |
| Protein (g) | 0.4 | 1.6 | 8.0 | 0.7 | 0.0 | n/a | 15.3 | 55.8 | 60.3 | 12.6 | 0.1 | 0.0 | 0.0 | n/a | 155 | 39 |
| Retinol (mcg) | 285.8 | 0.0 | 75.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 479.4 | 160.0 | 0.0 | 0.0 | 0.0 | n/a | 1,001 | 250 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | 0.7 | 0.6 | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Saturated Fat (g) | 21.9 | 0.0 | 5.6 | 0.0 | 0.1 | n/a | 1.4 | 9.9 | 39.8 | 3.1 | 0.0 | 0.0 | 7.5 | n/a | 89 | 22 |
| Selenium (mcg) | 0.4 | 5.3 | 4.9 | 4.9 | 0.0 | n/a | 34.6 | 69.6 | 40.8 | 30.7 | 0.4 | 0.0 | 0.0 | n/a | 192 | 48 |
| Serine (g) | 0.0 | 0.1 | 0.4 | 0.0 | n/a | n/a | 0.7 | 1.7 | 3.7 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 8 | 2 |
| Sodium (mg) | 304.2 | 0.3 | 119.6 | 170.3 | 0.0 | n/a | 1,022.0 | 4,381.4 | 430.1 | 142.0 | 6.4 | 1.5 | 1.1 | n/a | 6,579 | 1,645 |
| Starch | n/a | n/a | n/a | 0.1 | n/a | n/a | 81.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 81 | 20 |
| Stigmasterol (mg) | 0.0 | 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 |
| Sucrose | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | 8.6 | 0.0 | 3.0 | 0.4 | 9.7 | 0.1 | 0.0 | n/a | 22 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.9 | 2.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.4 | 0.0 | n/a | n/a | 0.5 | 1.9 | 2.3 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 6 | 1 |
| Tocopherol, alpha (mg) | 1.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.4 | 0.3 | 0.9 | 1.1 | 0.0 | 0.0 | 7.7 | n/a | 11 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.1 | n/a | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.5 | n/a | n/a | 0.4 | n/a | 1 | 0 |
| Total Fat (g) | 34.6 | 0.2 | 8.9 | 0.6 | 0.1 | n/a | 6.6 | 28.9 | 62.3 | 9.5 | 0.0 | 0.0 | 54.0 | n/a | 206 | 51 |
| Trans-monoenoic Fat (g) | 1.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids (g) | 1.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.2 | 0.5 | 0.9 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.4 | 0.0 | n/a | n/a | 0.4 | 1.4 | 3.8 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 7 | 2 |
| Valine (g) | 0.0 | 0.1 | 0.5 | 0.0 | n/a | n/a | 0.7 | 2.3 | 4.8 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 9 | 2 |
| Vitamin A, IU (IU) | 1,064.6 | 0.0 | 336.7 | 10.7 | 0.2 | n/a | 0.0 | 0.0 | 1,859.2 | 540.0 | 0.0 | 0.0 | 0.0 | n/a | 3,811 | 953 |
| Vitamin A, RAE (mcg) | 291.4 | 0.0 | 80.5 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 492.8 | 160.0 | 0.0 | 0.0 | 0.0 | n/a | 1,025 | 256 |
| Vitamin B-12 (mcg) | 0.1 | 0.0 | 0.9 | 0.0 | 0.0 | n/a | 0.0 | 1.4 | 7.5 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 11 | 3 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 1.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 3.7 | 0.2 | 0.0 | n/a | 0.0 | 13.4 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | n/a | 19 | 5 |
| Vitamin D (IU) | 25.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 97.4 | 44.8 | 82.0 | 0.0 | 0.0 | 0.0 | n/a | 250 | 62 |
| Water (g) | 6.8 | 1.9 | 214.0 | 12.4 | 0.0 | n/a | 72.9 | 226.0 | 83.1 | 76.2 | 6.1 | 28.0 | 0.0 | n/a | 727 | 182 |
| Zinc (mg) | 0.0 | 0.1 | 0.9 | 0.1 | 0.0 | n/a | 1.5 | 4.5 | 9.8 | 1.3 | 0.0 | 0.0 | 0.0 | n/a | 18 | 5 |
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.