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    Nutritional Facts: My Garden Vegetable Crustless Quiche

    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 1/2 cups (360g)
    egg substitute
    3 large (150g)
    eggs
    1 1/2 cups (170g)
    reduced-fat sharp cheddar cheese
    1 1/2 cups (170g)
    reduced-fat monterey jack cheese
    1/2 cup (122g)
    1% low-fat milk
    1/2 cup (63g)
    all-purpose flour
    1 teaspoon (5g)
    baking powder
    1/2 teaspoon (3g)
    salt
    16 ounces (452g)
    fat-free cottage cheese
    1 to taste (0g)
    cooking spray
    4 cups (496g)
    zucchini
    1 cup (149g)
    green bell peppers
    1/2 cup (80g)
    onions
    12 ounces (341g)
    baby spinach leaves
    3 ears (354g)
    corn
    1/2 cup (30g)
    fresh parsley
    2 (246g)
    tomatoes
    Total 1 serving
    Alanine (g) 2.2 1.1 1.1 1.1 0.1 0.2 n/a 0.0 1.6 n/a 0.3 0.1 0.0 0.5 1.1 0.1 0.1 10 1
    Alcohol (g) 0.0 0.0 0.0 0.0 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
    Arginine (g) 2.1 1.2 1.4 1.4 0.1 0.3 n/a 0.0 2.1 n/a 0.3 0.0 0.1 0.6 0.5 0.0 0.1 10 1
    Ash (g) 4.7 1.6 6.2 6.2 0.9 0.3 3.3 3.0 7.7 n/a 2.9 0.6 0.3 5.9 2.5 0.7 1.2 48 5
    Aspartic acid (g) 3.3 2.0 2.4 2.4 0.4 0.3 n/a 0.0 3.8 n/a 0.7 0.3 0.1 0.8 0.9 0.1 0.3 18 2
    Beta-sitosterol 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
    Caffeine (mg) 0.0 0.0 0.0 0.0 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
    Calcium (mg) 262.8 84.0 703.4 703.4 152.5 9.4 338.7 0.7 388.7 n/a 79.4 14.9 18.4 337.4 10.6 41.4 24.6 3,170 317
    Calories 172.8 214.5 293.2 293.2 51.2 227.5 2.3 0.0 325.4 n/a 84.3 29.8 32.0 78.4 339.8 10.8 44.3 2,200 220
    Calories (kj) 723.6 898.5 1,227.2 1,227.2 215.9 951.9 9.8 0.0 1,369.6 n/a 347.2 125.2 132.8 330.6 1,419.5 45.3 182.0 9,206 921
    Campesterol 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
    Carbohydrates (g) 7.2 1.1 3.2 3.2 6.1 47.7 1.1 0.0 30.1 n/a 15.4 6.9 7.5 12.4 74.3 1.9 9.6 228 23
    Cholesterol (mg) 0.0 558.0 35.6 35.6 6.1 0.0 0.0 0.0 31.6 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 667 67
    Copper (mg) 0.1 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.1 n/a 0.3 0.1 0.0 0.4 0.2 0.0 0.1 2 0
    Cystine (g) 0.8 0.4 0.2 0.2 0.1 0.1 n/a 0.0 0.3 n/a 0.1 0.0 0.0 0.1 0.1 0.0 0.0 2 0
    Dietary Fiber (g) 0.0 0.0 0.0 0.0 0.0 1.7 0.0 0.0 0.0 n/a 5.0 2.5 1.4 7.5 8.5 1.0 3.0 30 3
    Folate (mcg) 57.6 70.5 18.6 18.6 6.1 16.3 0.0 0.0 40.7 n/a 119.0 14.9 15.2 661.2 81.4 45.6 36.9 1,203 120
    Folate, DFE (mcg) 57.6 70.5 18.6 18.6 6.1 16.3 0.0 0.0 40.7 n/a 119.0 14.9 15.2 661.2 81.4 45.6 36.9 1,203 120
    Folate, food (mcg) 57.6 70.5 18.6 18.6 6.1 16.3 0.0 0.0 40.7 n/a 119.0 14.9 15.2 661.2 81.4 45.6 36.9 1,203 120
    Folic acid (mcg) 0.0 0.0 0.0 0.0 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
    Fructose n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 6.8 1.7 1.0 0.5 2.8 n/a 3.4 16 2
    Galactose n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.3 0.0 n/a 0.0 0 0
    Glucose (dextrose) n/a 0.6 n/a n/a 0.0 n/a n/a n/a 1.3 n/a 5.3 1.7 1.6 0.4 3.0 n/a 3.1 17 2
    Glutamic acid (g) 6.1 2.5 9.3 9.3 1.0 2.2 n/a 0.0 10.9 n/a 0.6 0.3 0.2 1.2 2.3 0.1 1.1 47 5
    Glycine (g) 1.3 0.6 0.7 0.7 0.1 0.2 n/a 0.0 0.9 n/a 0.2 0.0 0.0 0.5 0.5 0.0 0.0 6 1
    Histidine (g) 0.9 0.5 1.3 1.3 0.1 0.1 n/a 0.0 1.4 n/a 0.1 0.0 0.0 0.2 0.3 0.0 0.0 6 1
    Iron (mg) 7.1 2.6 0.7 0.7 0.0 0.7 0.5 0.0 0.7 n/a 1.8 0.5 0.2 9.2 1.6 1.9 0.7 29 3
    Isoleucine (g) 2.4 1.0 2.4 2.4 0.2 0.2 n/a 0.0 2.5 n/a 0.2 0.0 0.0 0.5 0.5 0.0 0.0 12 1
    Lactose n/a 0.0 n/a n/a 6.3 n/a n/a n/a 7.1 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 13 1
    Leucine (g) 3.5 1.6 3.6 3.6 0.5 0.4 n/a 0.0 4.7 n/a 0.4 0.1 0.0 0.8 1.3 0.1 0.1 21 2
    Lysine (g) 2.6 1.4 3.2 3.2 0.4 0.1 n/a 0.0 3.9 n/a 0.3 0.1 0.0 0.6 0.5 0.1 0.1 16 2
    Magnesium (mg) 54.0 18.0 27.1 27.1 13.4 13.8 1.8 0.0 49.7 n/a 89.3 14.9 8.0 269.2 92.0 15.0 27.1 720 72
    Maltose n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.6 n/a 0.0 1 0
    Manganese (mg) 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.0 0.1 n/a 0.9 0.2 0.1 3.1 0.6 0.0 0.3 6 1
    Methionine (g) 1.4 0.6 1.0 1.0 0.1 0.1 n/a 0.0 1.1 n/a 0.1 0.0 0.0 0.2 0.2 0.0 0.0 6 1
    Monounsaturated Fat (g) 0.0 5.5 3.5 3.5 0.3 0.1 0.0 0.0 0.4 n/a 0.1 0.0 0.0 0.0 1.3 0.1 0.1 15 1
    Niacin (mg) 0.5 0.1 0.1 0.1 0.1 0.8 0.0 0.0 0.7 n/a 2.2 0.7 0.1 2.5 6.0 0.4 1.5 16 2
    Pantothenic acid (mg) 6.0 2.3 0.3 0.3 0.4 0.3 0.0 0.0 2.0 n/a 1.0 0.1 0.1 0.2 2.8 0.1 0.2 16 2
    Phenylalanine (g) 2.3 1.0 2.0 2.0 0.2 0.3 n/a 0.0 2.4 n/a 0.2 0.1 0.0 0.4 0.5 0.0 0.1 12 1
    Phosphorus (mg) 259.2 297.0 820.4 820.4 115.9 67.5 456.2 0.0 858.8 n/a 188.5 29.8 23.2 167.0 272.6 17.4 59.0 4,453 445
    Phytosterols (mg) 342.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 13.4 12.0 30.7 n/a 1.5 17.2 417 42
    Polyunsaturated Fat (g) 0.0 2.9 0.4 0.4 0.0 0.3 0.0 0.0 0.0 n/a 0.5 0.1 0.0 0.6 2.1 0.0 0.2 7 1
    Potassium (mg) 766.8 207.0 111.9 111.9 183.0 66.9 0.2 0.2 619.2 n/a 1,294.6 260.8 116.8 1,901.7 771.7 166.2 583.0 7,162 716
    Proline (g) 2.0 0.8 4.3 4.3 0.4 0.7 n/a 0.0 5.2 n/a 0.2 0.0 0.0 0.4 1.1 0.1 0.0 19 2
    Protein (g) 36.0 18.8 41.3 41.3 4.1 6.5 0.0 0.0 46.7 n/a 6.0 1.3 0.9 9.7 12.1 0.9 2.2 228 23
    Retinol (mcg) 0.0 240.0 101.7 101.7 70.8 0.0 0.0 0.0 9.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 523 52
    Riboflavin (mg) 1.4 0.7 0.4 0.4 0.2 0.0 0.0 0.0 1.0 n/a 0.5 0.0 0.0 0.6 0.2 0.0 0.0 6 1
    Saturated Fat (g) 0.0 4.7 7.4 7.4 0.8 0.1 0.0 0.0 0.8 n/a 0.4 0.1 0.0 0.2 0.7 0.0 0.1 23 2
    Selenium (mcg) 148.7 46.1 24.6 24.6 4.0 21.2 0.0 0.0 42.5 n/a 1.0 0.0 0.4 3.4 0.7 0.0 0.0 317 32
    Serine (g) 2.7 1.5 2.2 2.2 0.3 0.3 n/a 0.0 2.7 n/a 0.2 0.1 0.0 0.4 0.6 0.0 0.1 13 1
    Sodium (mg) 716.4 213.0 1,037.3 1,037.3 53.7 1.3 363.1 1,162.7 1,491.6 n/a 39.7 4.5 3.2 269.2 3.5 16.8 12.3 6,426 643
    Starch n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 25.4 n/a 0.0 25 3
    Stigmasterol 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
    Sucrose n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.2 0.2 0.8 0.2 9.7 n/a 0.0 11 1
    Sugar (g) 7.2 0.6 0.9 0.9 6.3 0.2 0.0 0.0 8.4 n/a 12.4 3.6 3.4 1.4 16.1 0.3 6.5 68 7
    Theobromine (mg) 0.0 0.0 0.0 0.0 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
    Thiamin (mg) 0.4 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.1 n/a 0.2 0.1 0.0 0.3 0.3 0.0 0.1 2 0
    Threonine (g) 1.7 0.8 1.4 1.4 0.1 0.2 n/a 0.0 2.1 n/a 0.1 0.1 0.0 0.4 0.5 0.0 0.1 9 1
    Tocopherol, alpha (mg) 5.7 1.6 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.6 0.6 0.0 6.9 0.3 0.2 1.3 18 2
    Tocopherol, beta n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Tocopherol, delta n/a 0.1 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Tocopherol, gamma n/a 0.8 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.6 0.7 0.2 0.3 3 0
    Total Fat (g) 0.0 14.3 11.9 11.9 1.2 0.6 0.0 0.0 1.3 n/a 1.6 0.3 0.1 1.3 5.3 0.2 0.5 50 5
    Trans-monoenoic Fat n/a 0.0 n/a 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 0 0
    TransFatty acids n/a 0.1 n/a 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 0 0
    Tryptophan (g) 0.6 0.3 0.5 0.5 0.0 0.1 n/a 0.0 0.6 n/a 0.0 0.0 0.0 0.1 0.1 0.0 0.0 3 0
    Tyrosine (g) 1.6 0.7 1.8 1.8 0.2 0.2 n/a 0.0 2.5 n/a 0.2 0.0 0.0 0.4 0.4 0.0 0.0 10 1
    Valine (g) 2.9 1.3 2.5 2.5 0.3 0.3 n/a 0.0 3.1 n/a 0.3 0.1 0.0 0.5 0.7 0.1 0.0 15 1
    Vitamin A, IU (IU) 810.0 810.0 350.9 350.9 239.1 0.0 0.0 0.0 36.2 n/a 992.0 551.3 1.6 31,956.8 931.0 2,527.2 2,049.2 41,606 4,161
    Vitamin A, RAE (mcg) 39.6 240.0 101.7 101.7 70.8 0.0 0.0 0.0 9.0 n/a 49.6 26.8 0.0 1,598.4 46.0 126.3 103.3 2,513 251
    Vitamin B-12 (mcg) 1.2 1.3 0.8 0.8 0.6 0.0 0.0 0.0 2.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 7 1
    Vitamin B-6 (mg) 0.5 0.3 0.1 0.1 0.0 0.0 0.0 0.0 0.1 n/a 0.8 0.3 0.1 0.7 0.5 0.0 0.2 4 0
    Vitamin C (mg) 1.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 88.8 119.8 5.9 95.8 19.5 39.9 33.7 405 41
    Vitamin D (IU) 237.6 123.0 8.5 8.5 58.6 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 436 44
    Water (g) 313.2 114.2 107.0 107.0 109.7 7.5 0.2 0.0 366.2 n/a 470.2 139.9 71.3 311.5 259.9 26.3 232.5 2,636 264
    Zinc (mg) 3.5 1.9 3.1 3.1 0.5 0.4 0.0 0.0 2.1 n/a 1.6 0.2 0.1 1.8 2.2 0.3 0.4 21 2

    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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