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.
|
1/4 cup (15g) Fiber One cereal |
1/4 cup (60g) liquid egg substitute |
1/4 cup (39g) oats |
1/2 cup (15g) spinach |
1/3 cup (23g) mushrooms |
4 slices (56g) red onions |
1/4 cup (28g) fat free mozzarella cheese |
1 teaspoon (11g) nonfat sour cream |
1/4 teaspoon (1g) garlic |
1 dash (0g) paprika |
1 dash (0g) salt |
1 dash (3g) black pepper |
Total | 1 serving | |
| Alanine | n/a | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Alcohol (g) | 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 |
| Arginine | n/a | 0.3 | 0.5 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Ash (g) | 0.6 | 0.8 | 0.7 | 0.3 | 0.2 | 0.2 | 1.3 | 0.1 | 0.0 | 0.0 | 0.4 | 0.1 | 5 | 5 |
| Aspartic acid | n/a | 0.6 | 0.6 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| 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 | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 50.0 | 43.8 | 21.1 | 14.9 | 0.7 | 12.9 | 271.5 | 15.1 | 1.3 | 0.3 | 0.1 | 12.8 | 444 | 444 |
| Calories | 30.0 | 28.8 | 151.7 | 3.5 | 5.1 | 22.4 | 39.8 | 9.8 | 1.0 | 0.4 | 0.0 | 7.3 | 300 | 300 |
| Calories (kj) | 125.6 | 120.6 | 634.9 | 14.6 | 21.7 | 93.0 | 166.4 | 40.8 | 4.4 | 1.7 | 0.0 | 30.5 | 1,254 | 1,254 |
| Campesterol | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 12.5 | 1.2 | 25.8 | 0.5 | 0.8 | 5.2 | 1.0 | 1.6 | 0.2 | 0.1 | 0.0 | 1.9 | 51 | 51 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.1 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 6 |
| Copper (mg) | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Cystine | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 7.1 | 0.0 | 4.1 | 0.3 | 0.2 | 1.0 | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | 14 | 14 |
| Folate (mcg) | 50.0 | 9.6 | 21.8 | 29.1 | 4.0 | 10.6 | 2.8 | n/a | 0.0 | 0.1 | 0.0 | 0.5 | 129 | 129 |
| Folate, DFE (mcg) | 83.0 | 9.6 | 21.8 | 29.1 | 4.0 | 10.6 | 2.8 | n/a | 0.0 | 0.1 | 0.0 | 0.5 | 162 | 162 |
| Folate, food (mcg) | 2.9 | 9.6 | 21.8 | 29.1 | 4.0 | 10.6 | 2.8 | n/a | 0.0 | 0.1 | 0.0 | 0.5 | 81 | 81 |
| Folic acid (mcg) | 47.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 47 | 47 |
| Fructose | n/a | n/a | n/a | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 1 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.0 | 0.3 | 1.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 1 |
| Glutamic acid | n/a | 1.0 | 1.4 | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 3 |
| Glycine | n/a | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Histidine | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| 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 | 0 | 0 |
| Iron (mg) | 2.3 | 1.2 | 1.8 | 0.4 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 6 | 6 |
| Isoleucine | n/a | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine | n/a | 0.6 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Lysine | n/a | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Magnesium (mg) | 20.0 | 9.0 | 69.0 | 11.9 | 2.1 | 5.6 | 9.3 | n/a | 0.2 | 0.3 | 0.0 | 5.0 | 132 | 132 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.3 | 0.0 | 1.9 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 3 | 3 |
| Methionine | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Niacin (mg) | 2.5 | 0.1 | 0.4 | 0.1 | 0.8 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 4 |
| Pantothenic acid (mg) | 0.1 | 1.0 | 0.5 | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 2 |
| Phenylalanine | n/a | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Phosphorus (mg) | 75.0 | 43.2 | 204.0 | 7.4 | 20.0 | 16.2 | 185.3 | 12.4 | 1.1 | 0.5 | 0.0 | 4.6 | 570 | 570 |
| Phytosterols | n/a | 57.0 | n/a | 1.4 | n/a | 8.4 | n/a | n/a | n/a | 0.3 | 0.0 | 2.7 | 70 | 70 |
| Polyunsaturated Fat (g) | 0.2 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Potassium (mg) | 90.0 | 127.8 | 167.3 | 83.7 | 74.1 | 81.8 | 29.9 | 23.5 | 2.8 | 3.3 | 0.0 | 38.5 | 723 | 723 |
| Proline | n/a | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Protein (g) | 1.0 | 6.0 | 6.6 | 0.4 | 0.7 | 0.6 | 9.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.3 | 25 | 25 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 35.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 35 | 35 |
| Riboflavin (mg) | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Saturated Fat (g) | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Selenium (mcg) | 1.4 | 24.8 | n/a | 0.2 | 2.2 | 0.3 | 5.3 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 34 | 34 |
| Serine | n/a | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Sodium (mg) | 52.8 | 119.4 | 0.8 | 11.9 | 1.2 | 2.2 | 209.9 | 7.7 | 0.1 | 0.1 | 155.0 | 0.6 | 562 | 562 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| 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 | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.0 | 0.0 | 0.6 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 1 |
| Sugar (g) | 0.0 | 1.2 | n/a | 0.1 | 0.5 | 2.4 | 0.4 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Threonine | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Tocopherol, alpha (mg) | 0.1 | 1.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0 | 0 |
| Total Fat (g) | 0.5 | 0.0 | 2.7 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 4 | 4 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tyrosine | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Valine | n/a | 0.5 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Vitamin A, IU (IU) | 6.0 | 135.0 | 0.0 | 1,406.6 | 0.0 | 1.1 | 135.9 | 72.8 | 0.1 | 70.8 | 0.0 | 15.9 | 1,844 | 1,844 |
| Vitamin A, RAE (mcg) | 0.3 | 6.6 | 0.0 | 70.4 | 0.0 | 0.0 | 35.9 | n/a | 0.0 | 3.5 | 0.0 | 0.8 | 117 | 117 |
| Vitamin B-12 (mcg) | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Vitamin B-6 (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Vitamin C (mg) | 3.0 | 0.3 | 0.0 | 4.2 | 0.5 | 4.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 12 | 12 |
| Vitamin D (IU) | 0.0 | 39.6 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 41 | 41 |
| Water (g) | 0.5 | 52.2 | 3.2 | 13.7 | 21.6 | 49.9 | 17.0 | 8.3 | 0.4 | 0.0 | 0.0 | 0.4 | 167 | 167 |
| Zinc (mg) | 1.9 | 0.6 | 1.5 | 0.1 | 0.1 | 0.1 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 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.
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