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 cup (125g) all-purpose flour |
1/2 cup (60g) whole wheat flour |
1/2 teaspoon (3g) salt |
1 teaspoon (4g) sugar |
1/2 cup (109g) oil |
2 tablespoons (31g) milk |
1/2 cup (57g) cheddar cheese |
2 tablespoons (18g) poppy seeds |
2 cups (182g) broccoli |
1 cup (113g) summer squash |
1/2 cup (80g) onions |
1 (3g) garlic cloves |
2 tablespoons (6g) fresh chives |
1 tablespoon (4g) fresh parsley |
3 (150g) eggs |
1 cup (244g) milk |
1/2 cup (57g) cheddar cheese |
1/2 teaspoon (3g) salt |
1 to taste (0g) fresh ground black pepper |
1 to taste (0g) paprika |
Total | 1 serving | |
Alanine (g) | 0.4 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.3 | 0.4 | 0.0 | n/a | n/a | 3 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Arginine (g) | 0.5 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.3 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 0.3 | 0.5 | 0.0 | n/a | n/a | 4 | 1 |
Ash (g) | 0.6 | 0.9 | 3.0 | 0.0 | 0.0 | 0.2 | 2.2 | 1.1 | 1.6 | 0.7 | 0.3 | 0.0 | 0.1 | 0.1 | 1.6 | 1.8 | 2.2 | 3.0 | n/a | n/a | 19 | 5 |
Aspartic acid (g) | 0.5 | 0.4 | 0.0 | n/a | 0.0 | 0.1 | 0.9 | 0.4 | 0.6 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 2.0 | 0.6 | 0.9 | 0.0 | n/a | n/a | 7 | 2 |
Caffeine (mg) | 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 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Calcium (mg) | 18.8 | 20.4 | 0.7 | 0.0 | 0.0 | 36.3 | 407.4 | 253.1 | 85.5 | 17.0 | 18.4 | 5.4 | 5.5 | 5.2 | 84.0 | 290.4 | 407.4 | 0.7 | n/a | n/a | 1,656 | 414 |
Calories | 455.0 | 204.0 | 0.0 | 16.3 | 963.6 | 19.5 | 227.7 | 92.4 | 61.9 | 18.1 | 32.0 | 4.5 | 1.8 | 1.4 | 214.5 | 156.2 | 227.7 | 0.0 | n/a | n/a | 2,696 | 674 |
Calories (kj) | 1,903.8 | 854.4 | 0.0 | 68.0 | 4,031.9 | 81.7 | 951.5 | 386.5 | 256.6 | 78.0 | 132.8 | 18.7 | 7.6 | 5.7 | 898.5 | 653.9 | 951.5 | 0.0 | n/a | n/a | 11,281 | 2,820 |
Carbohydrates (g) | 95.4 | 43.2 | 0.0 | 4.2 | 0.0 | 1.4 | 0.7 | 5.0 | 12.1 | 3.8 | 7.5 | 1.0 | 0.3 | 0.2 | 1.1 | 11.3 | 0.7 | 0.0 | n/a | n/a | 188 | 47 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.3 | 59.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 558.0 | 34.2 | 59.3 | 0.0 | n/a | n/a | 715 | 179 |
Copper (mg) | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Cystine (g) | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 3.4 | 6.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.4 | 4.7 | 1.2 | 1.4 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 21 | 5 |
Folate (mcg) | 32.5 | 26.4 | 0.0 | 0.0 | 0.0 | 1.5 | 10.2 | 14.4 | 114.7 | 32.8 | 15.2 | 0.1 | 6.3 | 5.8 | 70.5 | 12.2 | 10.2 | 0.0 | n/a | n/a | 353 | 88 |
Folate, DFE (mcg) | 32.5 | 26.4 | 0.0 | 0.0 | 0.0 | 1.5 | 10.2 | 14.4 | 114.7 | 32.8 | 15.2 | 0.1 | 6.3 | 5.8 | 70.5 | 12.2 | 10.2 | 0.0 | n/a | n/a | 353 | 88 |
Folate, food (mcg) | 32.5 | 26.4 | 0.0 | 0.0 | 0.0 | 1.5 | 10.2 | 14.4 | 114.7 | 32.8 | 15.2 | 0.1 | 6.3 | 5.8 | 70.5 | 12.2 | 10.2 | 0.0 | n/a | n/a | 353 | 88 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Fructose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 1.2 | 1.1 | 1.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
Galactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.9 | 0.8 | 1.6 | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
Glutamic acid (g) | 4.3 | 2.6 | 0.0 | n/a | 0.0 | 0.2 | 3.4 | 0.8 | 1.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 2.5 | 1.7 | 3.4 | 0.0 | n/a | n/a | 20 | 5 |
Glycine (g) | 0.5 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.2 | 0.2 | 0.0 | n/a | n/a | 3 | 1 |
Histidine (g) | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 0.5 | 0.0 | n/a | n/a | 2 | 1 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 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 | 0 | 0 |
Iron (mg) | 1.5 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.7 | 1.3 | 0.4 | 0.2 | 0.1 | 0.1 | 0.2 | 2.6 | 0.1 | 0.4 | 0.0 | n/a | n/a | 11 | 3 |
Isoleucine (g) | 0.4 | 0.3 | 0.0 | n/a | 0.0 | 0.1 | 0.9 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.5 | 0.9 | 0.0 | n/a | n/a | 4 | 1 |
Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 1 | 0 |
Leucine (g) | 0.9 | 0.5 | 0.0 | n/a | 0.0 | 0.1 | 1.3 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.8 | 1.3 | 0.0 | n/a | n/a | 7 | 2 |
Lysine (g) | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | 1.2 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.6 | 1.2 | 0.0 | n/a | n/a | 5 | 1 |
Magnesium (mg) | 27.5 | 82.2 | 0.0 | 0.0 | 0.0 | 4.0 | 15.8 | 61.1 | 38.2 | 19.2 | 8.0 | 0.8 | 2.5 | 1.9 | 18.0 | 31.7 | 15.8 | 0.0 | n/a | n/a | 327 | 82 |
Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 1 | 0 |
Manganese (mg) | 0.9 | 2.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.2 | 0.4 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
Methionine (g) | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.2 | 0.4 | 0.0 | n/a | n/a | 2 | 1 |
Monounsaturated Fat (g) | 0.1 | 0.2 | 0.0 | 0.0 | 30.1 | 0.3 | 5.3 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.5 | 2.6 | 5.3 | 0.0 | n/a | n/a | 50 | 13 |
Niacin (mg) | 1.6 | 3.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.2 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 7 | 2 |
Pantothenic acid (mg) | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 1.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 2.3 | 0.8 | 0.2 | 0.0 | n/a | n/a | 6 | 1 |
Phenylalanine (g) | 0.7 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.4 | 0.7 | 0.0 | n/a | n/a | 4 | 1 |
Phosphorus (mg) | 135.0 | 214.2 | 0.0 | 0.0 | 0.0 | 28.4 | 289.3 | 153.1 | 120.1 | 42.9 | 23.2 | 4.6 | 3.5 | 2.2 | 297.0 | 226.9 | 289.3 | 0.0 | n/a | n/a | 1,830 | 457 |
Phytosterols | n/a | n/a | 0.0 | n/a | 1,055.1 | 0.0 | n/a | 15.7 | n/a | n/a | 12.0 | n/a | 0.5 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1,084 | 271 |
Polyunsaturated Fat (g) | 0.5 | 0.7 | 0.0 | 0.0 | 59.6 | 0.0 | 0.5 | 5.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 0.3 | 0.5 | 0.0 | n/a | n/a | 70 | 18 |
Potassium (mg) | 133.8 | 217.8 | 0.2 | 0.1 | 0.0 | 46.1 | 55.4 | 126.5 | 575.1 | 296.1 | 116.8 | 12.0 | 17.8 | 21.1 | 207.0 | 368.4 | 55.4 | 0.2 | n/a | n/a | 2,250 | 562 |
Proline (g) | 1.5 | 1.2 | 0.0 | n/a | 0.0 | 0.1 | 1.6 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.8 | 1.6 | 0.0 | n/a | n/a | 8 | 2 |
Protein (g) | 12.9 | 7.9 | 0.0 | 0.0 | 0.0 | 1.0 | 14.1 | 3.2 | 5.1 | 1.4 | 0.9 | 0.2 | 0.2 | 0.1 | 18.8 | 8.0 | 14.1 | 0.0 | n/a | n/a | 88 | 22 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.5 | 145.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 240.0 | 75.6 | 145.8 | 0.0 | n/a | n/a | 617 | 154 |
Riboflavin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.4 | 0.2 | 0.0 | n/a | n/a | 2 | 1 |
Saturated Fat (g) | 0.2 | 0.3 | 0.0 | 0.0 | 14.1 | 0.7 | 11.9 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.7 | 5.6 | 11.9 | 0.0 | n/a | n/a | 50 | 13 |
Selenium (mcg) | 42.4 | 37.1 | 0.0 | 0.0 | 0.0 | 0.6 | 7.9 | 2.4 | 4.6 | 0.2 | 0.4 | 0.4 | 0.1 | 0.0 | 46.1 | 4.9 | 7.9 | 0.0 | n/a | n/a | 155 | 39 |
Serine (g) | 0.6 | 0.4 | 0.0 | n/a | 0.0 | 0.1 | 0.8 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.4 | 0.8 | 0.0 | n/a | n/a | 5 | 1 |
Sodium (mg) | 2.5 | 1.2 | 1,162.7 | 0.0 | 0.0 | 14.9 | 350.9 | 4.6 | 60.1 | 2.3 | 3.2 | 0.5 | 0.2 | 2.1 | 213.0 | 119.6 | 350.9 | 1,162.7 | n/a | n/a | 3,451 | 863 |
Starch | n/a | 34.7 | 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 | n/a | n/a | n/a | n/a | n/a | 35 | 9 |
Sucrose | n/a | 0.2 | n/a | 4.2 | n/a | n/a | 0.1 | 0.4 | 0.2 | 0.0 | 0.8 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 6 | 2 |
Sugar (g) | 0.3 | 0.2 | 0.0 | 4.2 | 0.0 | n/a | 0.3 | 0.5 | 3.1 | 2.5 | 3.4 | 0.0 | 0.1 | 0.0 | 0.6 | n/a | 0.3 | 0.0 | n/a | n/a | 16 | 4 |
Theobromine (mg) | 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 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Thiamin (mg) | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Threonine (g) | 0.4 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.4 | 0.5 | 0.0 | n/a | n/a | 3 | 1 |
Tocopherol, alpha (mg) | 0.1 | 0.4 | 0.0 | 0.0 | 15.6 | n/a | 0.2 | 0.3 | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | n/a | 0.2 | 0.0 | n/a | n/a | 20 | 5 |
Tocopherol, beta | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 1.5 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 1.1 | n/a | n/a | n/a | n/a | 0.0 | 1.6 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.8 | n/a | 0.0 | n/a | n/a | n/a | 4 | 1 |
Total Fat (g) | 1.2 | 1.5 | 0.0 | 0.0 | 109.0 | 1.1 | 18.7 | 7.3 | 0.7 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 14.3 | 8.9 | 18.7 | 0.0 | n/a | n/a | 182 | 45 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | 0.0 | n/a | n/a | 1 | 0 |
Tyrosine (g) | 0.4 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.4 | 0.7 | 0.0 | n/a | n/a | 3 | 1 |
Valine (g) | 0.5 | 0.3 | 0.0 | n/a | 0.0 | 0.1 | 0.9 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.5 | 0.9 | 0.0 | n/a | n/a | 5 | 1 |
Vitamin A, IU (IU) | 0.0 | 5.4 | 0.0 | 0.0 | 0.0 | 42.1 | 566.1 | 0.0 | 1,133.9 | 226.0 | 1.6 | 0.3 | 261.2 | 320.1 | 810.0 | 336.7 | 566.1 | 0.0 | n/a | n/a | 4,269 | 1,067 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10.1 | 149.7 | 0.0 | 56.4 | 11.3 | 0.0 | 0.0 | 13.1 | 16.0 | 240.0 | 80.5 | 149.7 | 0.0 | n/a | n/a | 727 | 182 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.9 | 0.5 | 0.0 | n/a | n/a | 3 | 1 |
Vitamin B-6 (mg) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.2 | 162.3 | 19.2 | 5.9 | 0.9 | 3.5 | 5.1 | 0.0 | 3.7 | 0.0 | 0.0 | n/a | n/a | 201 | 50 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 13.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 123.0 | n/a | 13.6 | 0.0 | n/a | n/a | 150 | 38 |
Water (g) | 14.9 | 6.4 | 0.0 | 0.0 | 0.0 | 26.7 | 20.8 | 1.0 | 162.5 | 106.9 | 71.3 | 1.8 | 5.4 | 3.3 | 114.2 | 214.0 | 20.8 | 0.0 | n/a | n/a | 770 | 193 |
Zinc (mg) | 0.9 | 1.6 | 0.0 | 0.0 | 0.0 | 0.1 | 1.8 | 1.4 | 0.7 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 1.9 | 0.9 | 1.8 | 0.0 | n/a | n/a | 12 | 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.