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 loaf (0g) ciabatta |
2 tablespoons (28g) canola oil |
1 to taste (0g) salt and pepper |
1/2 teaspoon (1g) lemon zest |
2 tablespoons (29g) fresh lemon juice |
2 teaspoons (10g) Dijon mustard |
3 tablespoons (0g) mayonnaise |
1 to taste (0g) salt & freshly ground black pepper |
1/4 cup (55g) canola oil |
2 tablespoons (6g) fresh chives |
1/4 lb (114g) arugula |
1 tablespoon (14g) canola oil |
8 slices (0g) country ham |
4 large (200g) eggs |
Total | 1 serving | |
| Alanine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.5 | 1 | 0 |
| Alcohol | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.6 | 2 | 0 |
| Ash | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.4 | n/a | n/a | 0.0 | 0.1 | 1.6 | 0.0 | n/a | 2.1 | 4 | 1 |
| Aspartic acid | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2.7 | 3 | 1 |
| Beta-sitosterol | n/a | 115.6 | n/a | n/a | n/a | n/a | n/a | n/a | 225.1 | n/a | n/a | 57.8 | n/a | n/a | 399 | 100 |
| Caffeine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium | n/a | 0.0 | n/a | 1.3 | 1.8 | 5.8 | n/a | n/a | 0.0 | 5.5 | 182.0 | 0.0 | n/a | 112.0 | 308 | 77 |
| Calories | n/a | 247.5 | n/a | 0.5 | 6.5 | 6.7 | n/a | n/a | 481.8 | 1.8 | 28.4 | 123.8 | n/a | 286.0 | 1,183 | 296 |
| Calories (kj) | n/a | 1,035.7 | n/a | 2.0 | 26.8 | 27.8 | n/a | n/a | 2,016.0 | 7.6 | 119.4 | 517.9 | n/a | 1,198.0 | 4,951 | 1,238 |
| Campesterol | n/a | 67.5 | n/a | n/a | n/a | n/a | n/a | n/a | 131.3 | n/a | n/a | 33.7 | n/a | n/a | 233 | 58 |
| Carbohydrates | n/a | 0.0 | n/a | 0.2 | 2.0 | 0.5 | n/a | n/a | 0.0 | 0.3 | 4.2 | 0.0 | n/a | 1.4 | 9 | 2 |
| Cholesterol | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 744.0 | 744 | 186 |
| Copper | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0 | 0 |
| Cystine | 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 | 0.5 | 1 | 0 |
| Dietary Fiber | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.3 | n/a | n/a | 0.0 | 0.2 | 1.8 | 0.0 | n/a | 0.0 | 2 | 1 |
| Folate | n/a | 0.0 | n/a | 0.1 | 5.9 | 0.7 | n/a | n/a | 0.0 | 6.3 | 110.3 | 0.0 | n/a | 94.0 | 217 | 54 |
| Folate, DFE | n/a | 0.0 | n/a | 0.1 | 5.9 | 0.7 | n/a | n/a | 0.0 | 6.3 | 110.3 | 0.0 | n/a | 94.0 | 217 | 54 |
| Folate, food | n/a | 0.0 | n/a | 0.1 | 5.9 | 0.7 | n/a | n/a | 0.0 | 6.3 | 110.3 | 0.0 | n/a | 94.0 | 217 | 54 |
| Folic acid | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | 1 | 0 |
| Glutamic acid | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 3.3 | 3 | 1 |
| Glycine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.9 | 1 | 0 |
| Histidine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.6 | 1 | 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 | 0 | 0 |
| Iron | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.1 | 1.7 | 0.0 | n/a | 3.5 | 5 | 1 |
| Isoleucine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.3 | 1 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2.2 | 2 | 1 |
| Lysine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.8 | 2 | 0 |
| Magnesium | n/a | 0.0 | n/a | 0.2 | 1.8 | 4.9 | n/a | n/a | 0.0 | 2.5 | 53.5 | 0.0 | n/a | 24.0 | 87 | 22 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Manganese | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.1 | 0 | 0 |
| Methionine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.8 | 1 | 0 |
| Monounsaturated Fat | n/a | 17.7 | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | 34.5 | 0.0 | 0.1 | 8.9 | n/a | 7.3 | 69 | 17 |
| Niacin | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.2 | 1 | 0 |
| Pantothenic acid | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 3.1 | 4 | 1 |
| Phenylalanine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.4 | 1 | 0 |
| Phosphorus | n/a | 0.0 | n/a | 0.1 | 2.4 | 10.6 | n/a | n/a | 0.0 | 3.5 | 59.2 | 0.0 | n/a | 396.0 | 472 | 118 |
| Phytosterols | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | 1 | 0 |
| Polyunsaturated Fat | n/a | 7.9 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 15.3 | 0.0 | 0.4 | 3.9 | n/a | 3.8 | 31 | 8 |
| Potassium | n/a | 0.0 | n/a | 1.6 | 30.4 | 13.8 | n/a | n/a | 0.0 | 17.8 | 419.7 | 0.0 | n/a | 276.0 | 759 | 190 |
| Proline | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.0 | 1 | 0 |
| Protein | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.4 | n/a | n/a | 0.0 | 0.2 | 2.9 | 0.0 | n/a | 25.1 | 29 | 7 |
| Retinol | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 320.0 | 320 | 80 |
| Riboflavin | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.9 | 1 | 0 |
| Saturated Fat | n/a | 2.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 4.0 | 0.0 | 0.1 | 1.0 | n/a | 6.3 | 14 | 3 |
| Selenium | n/a | 0.0 | n/a | 0.0 | 0.0 | 3.3 | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.0 | n/a | 61.4 | 65 | 16 |
| Serine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.9 | 2 | 0 |
| Sodium | n/a | 0.0 | n/a | 0.1 | 0.3 | 113.5 | n/a | n/a | 0.0 | 0.2 | 30.7 | 0.0 | n/a | 284.0 | 429 | 107 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | 1.6 | n/a | n/a | 0.4 | n/a | n/a | 3 | 1 |
| Sucrose | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Sugar | n/a | 0.0 | n/a | 0.0 | 0.7 | 0.1 | n/a | n/a | 0.0 | 0.1 | 2.3 | 0.0 | n/a | 0.7 | 4 | 1 |
| Theobromine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0 | 0 |
| Threonine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.1 | 1 | 0 |
| Tocopherol, alpha | n/a | 4.9 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 9.5 | 0.0 | 0.5 | 2.4 | n/a | 2.1 | 20 | 5 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | n/a | n/a | 0.1 | n/a | 0.1 | 1 | 0 |
| Tocopherol, gamma | n/a | 7.7 | n/a | n/a | n/a | 0.2 | n/a | n/a | 14.9 | n/a | n/a | 3.8 | n/a | 1.0 | 28 | 7 |
| Total Fat | n/a | 28.0 | n/a | 0.0 | 0.1 | 0.4 | n/a | n/a | 54.5 | 0.0 | 0.8 | 14.0 | n/a | 19.0 | 117 | 29 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0 | 0 |
| TransFatty acids | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | n/a | 0.1 | n/a | 0.1 | 0 | 0 |
| Tryptophan | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0 | 0 |
| Tyrosine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.0 | 1 | 0 |
| Valine | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.7 | 2 | 0 |
| Vitamin A, IU | n/a | 0.0 | n/a | 0.5 | 1.8 | 7.1 | n/a | n/a | 0.0 | 261.2 | 2,699.3 | 0.0 | n/a | 1,080.0 | 4,050 | 1,012 |
| Vitamin A, RAE | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | 13.1 | 135.4 | 0.0 | n/a | 320.0 | 469 | 117 |
| Vitamin B-12 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.8 | 2 | 0 |
| Vitamin B-6 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | 0 | 0 |
| Vitamin C | n/a | 0.0 | n/a | 1.3 | 11.4 | 0.2 | n/a | n/a | 0.0 | 3.5 | 17.1 | 0.0 | n/a | 0.0 | 33 | 8 |
| Vitamin D | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 164.0 | 164 | 41 |
| Water | n/a | 0.0 | n/a | 0.8 | 27.2 | 8.3 | n/a | n/a | 0.0 | 5.4 | 104.3 | 0.0 | n/a | 152.3 | 298 | 75 |
| Zinc | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 2.6 | 3 | 1 |
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.