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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1 to taste (100g) vegetable oil cooking spray |
1/2 lb (227g) fresh sea scallops |
1/2 lb (227g) medium shrimp |
1 cup (235g) dry white wine |
4 tablespoons (59g) fresh lemon juice |
2 tablespoons (30g) creole mustard |
1 1/2 teaspoons (7g) olive oil |
4 (12g) garlic cloves |
2 tablespoons (8g) fresh parsley |
1/8 teaspoon (1g) salt |
1/2 teaspoon (1g) cayenne pepper |
1/2 teaspoon (0g) dill weed |
1/4 teaspoon (1g) hot sauce |
1 to taste (1,020g) frozen artichoke hearts |
12 (216g) fresh mushrooms |
12 (204g) cherry tomatoes |
12 (53g) black olives |
4 (4g) skewers |
2 cups (316g) cooked long-grain rice |
1 (58g) lemons |
Total | 1 serving | |
| Alanine | n/a | 1.2 | 1.9 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 0.0 | n/a | 0.5 | n/a | 4 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | 24.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 24 | 6 |
| Arginine | n/a | 1.5 | 3.1 | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.7 | n/a | 6 | 1 |
| Ash | n/a | 3.9 | 4.2 | 0.5 | 0.1 | 1.1 | 0.0 | 0.2 | 0.2 | 0.7 | 0.1 | 0.0 | 0.1 | n/a | 1.8 | 1.0 | 1.2 | n/a | 1.3 | 0.2 | 17 | 4 |
| Aspartic acid | n/a | 2.1 | 3.4 | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.3 | 0.0 | n/a | 0.8 | n/a | 7 | 2 |
| Beta-sitosterol | 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 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | 13.6 | 122.8 | 21.2 | 3.5 | 17.4 | 0.1 | 21.7 | 10.5 | 0.2 | 1.3 | 0.2 | 0.1 | n/a | 6.5 | 20.4 | 46.5 | n/a | 31.6 | 15.1 | 333 | 83 |
| Calories | n/a | 156.4 | 161.4 | 192.9 | 13.0 | 20.1 | 59.7 | 17.9 | 2.7 | 0.0 | 2.9 | 0.0 | 0.1 | n/a | 47.5 | 36.7 | 60.7 | n/a | 410.8 | 16.8 | 1,200 | 300 |
| Calories (kj) | n/a | 655.1 | 675.3 | 804.4 | 53.7 | 83.4 | 249.7 | 74.8 | 11.5 | 0.0 | 12.0 | 0.2 | 0.5 | n/a | 200.9 | 151.0 | 254.0 | n/a | 1,719.0 | 70.2 | 5,015 | 1,254 |
| Campesterol | 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 | n/a | 4.3 | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Carbohydrates | n/a | 7.2 | 2.1 | 6.1 | 4.1 | 1.6 | 0.0 | 4.0 | 0.5 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 7.0 | 7.9 | 3.3 | n/a | 89.0 | 5.4 | 139 | 35 |
| Cholesterol | n/a | 54.4 | 286.5 | 0.0 | 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 | n/a | 0.0 | 0.0 | 341 | 85 |
| Copper | n/a | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.1 | 0.1 | n/a | 0.2 | 0.0 | 2 | 0 |
| Cystine | n/a | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 1 | 0 |
| Dietary Fiber | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 1.0 | 0.0 | 0.3 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 2.2 | 2.4 | 1.7 | n/a | 1.3 | 1.6 | 11 | 3 |
| Folate | n/a | 36.3 | 43.2 | 2.4 | 11.8 | 2.1 | 0.0 | 0.4 | 11.6 | 0.0 | 1.0 | 0.1 | 0.1 | n/a | 36.7 | 30.6 | 0.0 | n/a | 183.3 | 6.4 | 366 | 91 |
| Folate, DFE | n/a | 36.3 | 43.2 | 2.4 | 11.8 | 2.1 | 0.0 | 0.4 | 11.6 | 0.0 | 1.0 | 0.1 | 0.1 | n/a | 36.7 | 30.6 | 0.0 | n/a | 306.5 | 6.4 | 489 | 122 |
| Folate, food | n/a | 36.3 | 43.2 | 2.4 | 11.8 | 2.1 | 0.0 | 0.4 | 11.6 | 0.0 | 1.0 | 0.1 | 0.1 | n/a | 36.7 | 30.6 | 0.0 | n/a | 9.5 | 6.4 | 192 | 48 |
| Folic acid | n/a | 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 | 0.0 | 0.0 | 0.0 | n/a | 173.8 | 0.0 | 174 | 43 |
| Fructose | n/a | 0.0 | 0.0 | n/a | 0.6 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 2.8 | n/a | n/a | n/a | n/a | 4 | 1 |
| Galactose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.0 | 0.0 | n/a | 0.6 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.2 | 2.6 | n/a | n/a | n/a | n/a | 6 | 2 |
| Glutamic acid | n/a | 3.2 | 5.4 | n/a | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.7 | 0.9 | 0.0 | n/a | 1.7 | n/a | 12 | 3 |
| Glycine | n/a | 2.3 | 1.8 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.4 | n/a | 5 | 1 |
| Histidine | n/a | 0.4 | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.2 | n/a | 2 | 0 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron | n/a | 0.9 | 0.5 | 0.6 | 0.0 | 0.5 | 0.0 | 0.2 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1.1 | 0.6 | 1.7 | n/a | 3.8 | 0.3 | 11 | 3 |
| Isoleucine | n/a | 0.9 | 1.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.4 | n/a | 3 | 1 |
| Lactose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 1.6 | 2.6 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | n/a | 0.7 | n/a | 5 | 1 |
| Lysine | n/a | 1.7 | 2.9 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.3 | n/a | 5 | 1 |
| Magnesium | n/a | 49.9 | 50.0 | 23.5 | 3.5 | 14.7 | 0.0 | 3.0 | 3.8 | 0.0 | 1.4 | 0.0 | 0.1 | n/a | 19.4 | 22.4 | 2.1 | n/a | 37.9 | 4.6 | 236 | 59 |
| Maltose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | n/a | 1.5 | 0.0 | 3 | 1 |
| Methionine | n/a | 0.6 | 0.9 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.2 | n/a | 2 | 0 |
| Monounsaturated Fat | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.8 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 4.2 | n/a | 0.3 | 0.0 | 11 | 3 |
| Niacin | n/a | 1.6 | 4.0 | 0.3 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 7.8 | 1.2 | 0.0 | n/a | 4.7 | 0.1 | 20 | 5 |
| Pantothenic acid | n/a | 0.5 | 0.7 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3.2 | 0.2 | 0.0 | n/a | 1.2 | 0.1 | 6 | 2 |
| Phenylalanine | n/a | 0.8 | 1.3 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.5 | n/a | 3 | 1 |
| Phosphorus | n/a | 757.1 | 554.8 | 42.3 | 4.7 | 31.8 | 0.0 | 18.4 | 4.4 | 0.0 | 2.6 | 0.1 | 0.1 | n/a | 185.8 | 49.0 | 1.6 | n/a | 135.9 | 9.3 | 1,798 | 449 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 14.9 | n/a | 0.4 | 0.0 | 0.7 | n/a | n/a | n/a | n/a | 14.3 | n/a | n/a | n/a | n/a | 30 | 8 |
| Polyunsaturated Fat | n/a | 0.3 | 0.3 | 0.0 | 0.0 | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.2 | 0.5 | n/a | 0.2 | 0.1 | 3 | 1 |
| Potassium | n/a | 464.7 | 256.9 | 167.0 | 60.8 | 41.4 | 0.1 | 48.1 | 42.1 | 0.1 | 18.1 | 0.7 | 1.7 | n/a | 686.9 | 483.5 | 4.2 | n/a | 110.6 | 80.0 | 2,467 | 617 |
| Proline | n/a | 0.6 | 1.4 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.4 | n/a | 3 | 1 |
| Protein | n/a | 27.3 | 30.9 | 0.2 | 0.2 | 1.3 | 0.0 | 0.8 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 6.7 | 1.8 | 0.4 | n/a | 8.5 | 0.6 | 79 | 20 |
| Retinol | n/a | 2.3 | 122.8 | 0.0 | 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 | n/a | 0.0 | 0.0 | 125 | 31 |
| Riboflavin | n/a | 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 | 0.9 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat | n/a | 0.3 | 0.3 | 0.0 | 0.0 | 0.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.7 | n/a | 0.2 | 0.0 | 3 | 1 |
| Selenium | n/a | 29.0 | 67.3 | 0.2 | 0.1 | 9.9 | 0.0 | 1.7 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 20.1 | 0.0 | 0.5 | n/a | 23.7 | 0.2 | 153 | 38 |
| Serine | n/a | 0.8 | 1.3 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.4 | n/a | 3 | 1 |
| Sodium | n/a | 888.5 | 1,286.9 | 11.8 | 0.6 | 340.5 | 0.1 | 2.0 | 4.3 | 290.7 | 0.3 | 0.1 | 31.1 | n/a | 10.8 | 10.2 | 388.1 | n/a | 3.2 | 1.2 | 3,270 | 818 |
| Starch | n/a | 4.9 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Stigmasterol | 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 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sugar | n/a | 0.0 | 0.0 | 2.3 | 1.5 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 4.3 | 5.4 | 0.0 | n/a | 0.2 | 1.5 | 16 | 4 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.5 | 0.0 | 1 | 0 |
| Threonine | n/a | 0.8 | 1.2 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.3 | n/a | 3 | 1 |
| Tocopherol, alpha | n/a | 0.0 | 3.0 | 0.0 | 0.1 | 0.1 | 1.0 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | 1.1 | 0.9 | n/a | 0.1 | 0.1 | 7 | 2 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.3 | n/a | n/a | 0.6 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Total Fat | n/a | 1.1 | 2.3 | 0.0 | 0.1 | 1.2 | 6.8 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.7 | 0.4 | 5.6 | n/a | 0.9 | 0.2 | 20 | 5 |
| Trans-monoenoic Fat | n/a | 0.0 | 0.0 | n/a | 0.0 | 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 | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | 0.0 | n/a | 0.0 | 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 | n/a | 0 | 0 |
| Tryptophan | n/a | 0.2 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | n/a | 1 | 0 |
| Tyrosine | n/a | 0.7 | 1.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.3 | n/a | 2 | 1 |
| Valine | n/a | 0.9 | 1.4 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.5 | n/a | 3 | 1 |
| Vitamin A, IU | n/a | 6.8 | 409.3 | 0.0 | 3.5 | 21.3 | 0.0 | 1.1 | 640.2 | 0.0 | 374.5 | 6.9 | 1.9 | n/a | 0.0 | 1,699.3 | 212.8 | n/a | 0.0 | 12.8 | 3,390 | 848 |
| Vitamin A, RAE | n/a | 2.3 | 122.8 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 32.0 | 0.0 | 18.7 | 0.3 | 0.1 | n/a | 0.0 | 85.7 | 10.6 | n/a | 0.0 | 0.6 | 274 | 69 |
| Vitamin B-12 | n/a | 3.2 | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 6 | 1 |
| Vitamin B-6 | n/a | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 0.0 | n/a | 0.3 | 0.0 | 2 | 0 |
| Vitamin C | n/a | 0.0 | 0.0 | 0.0 | 22.8 | 0.5 | 0.0 | 3.7 | 10.1 | 0.0 | 0.7 | 0.1 | 0.9 | n/a | 4.5 | 27.9 | 0.5 | n/a | 0.0 | 30.7 | 102 | 26 |
| Vitamin D | n/a | 2.3 | 4.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 15.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 22 | 5 |
| Water | n/a | 187.1 | 188.7 | 204.3 | 54.5 | 24.8 | 0.0 | 7.0 | 6.7 | 0.0 | 0.1 | 0.1 | 1.1 | n/a | 199.7 | 192.8 | 42.2 | n/a | 216.3 | 51.6 | 1,377 | 344 |
| Zinc | n/a | 2.1 | 2.2 | 0.3 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.3 | 0.1 | n/a | 1.5 | 0.0 | 8 | 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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