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 cup (145g) fat-free cottage cheese |
1/2 teaspoon (1g) lemon rind |
2 tablespoons (31g) lemon juice |
1 tablespoon (15g) Dijon mustard |
1 1/2 teaspoons (8g) Worcestershire sauce |
1 teaspoon (5g) hot sauce |
1/2 teaspoon (3g) salt |
1/8 teaspoon (0g) fresh ground black pepper |
1 (3g) garlic cloves |
8 ounces (227g) low-fat cream cheese |
2 tablespoons (12g) green onions |
1 lb (453g) lump crabmeat |
1 to taste (0g) cooking spray |
2 tablespoons (12g) fresh parmesan cheese |
1/4 cup (27g) dry breadcrumbs |
Total | 1 serving | |
| Alanine (g) | 0.5 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 5.7 | n/a | 0.1 | 0.1 | 7 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.7 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 8.8 | n/a | 0.2 | 0.1 | 11 | 1 |
| Ash (g) | 2.5 | 0.0 | 0.1 | 0.5 | 0.2 | 0.3 | 3.0 | 0.0 | 0.0 | 3.1 | 0.1 | 9.9 | n/a | 1.0 | 0.8 | 22 | 1 |
| Aspartic acid (g) | 1.2 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 10.4 | n/a | 0.3 | 0.2 | 14 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 124.7 | 1.3 | 1.8 | 8.7 | 9.1 | 0.4 | 0.7 | 1.3 | 5.4 | 265.8 | 8.6 | 267.3 | n/a | 135.9 | 49.4 | 881 | 44 |
| Calories | 104.4 | 0.5 | 6.7 | 10.1 | 6.6 | 0.5 | 0.0 | 0.7 | 4.5 | 574.8 | 3.8 | 498.4 | n/a | 52.8 | 106.7 | 1,370 | 69 |
| Calories (kj) | 439.4 | 2.0 | 27.8 | 41.7 | 27.7 | 2.2 | 0.0 | 3.0 | 18.7 | 2,406.0 | 16.2 | 2,084.0 | n/a | 221.2 | 446.3 | 5,736 | 287 |
| Carbohydrates (g) | 9.7 | 0.2 | 2.1 | 0.8 | 1.7 | 0.1 | 0.0 | 0.2 | 1.0 | 8.2 | 0.9 | 4.3 | n/a | 0.5 | 19.4 | 49 | 2 |
| Cholesterol (mg) | 10.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 168.1 | 0.0 | 344.3 | n/a | 10.8 | 0.0 | 533 | 27 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 3.3 | n/a | 0.0 | 0.1 | 4 | 0 |
| Cystine (g) | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1.1 | n/a | 0.0 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 1.2 | 2 | 0 |
| Folate (mcg) | 13.1 | 0.1 | 6.1 | 1.1 | 0.7 | 0.3 | 0.0 | 0.0 | 0.1 | 31.8 | 7.7 | 190.3 | n/a | 1.2 | 28.9 | 281 | 14 |
| Folate, DFE (mcg) | 13.1 | 0.1 | 6.1 | 1.1 | 0.7 | 0.3 | 0.0 | 0.0 | 0.1 | 31.8 | 7.7 | 190.3 | n/a | 1.2 | 44.3 | 297 | 15 |
| Folate, food (mcg) | 13.1 | 0.1 | 6.1 | 1.1 | 0.7 | 0.3 | 0.0 | 0.0 | 0.1 | 31.8 | 7.7 | 190.3 | n/a | 1.2 | 6.8 | 259 | 13 |
| 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 | n/a | 0.0 | 22.1 | 22 | 1 |
| Fructose (g) | 0.0 | n/a | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.7 | 1 | 0 |
| Galactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.4 | n/a | 0.3 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 1 | 0 |
| Glutamic acid (g) | 3.5 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4.6 | 0.0 | 17.2 | n/a | 1.1 | 1.1 | 28 | 1 |
| Glycine (g) | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 6.1 | n/a | 0.1 | 0.1 | 7 | 0 |
| Histidine (g) | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 2.1 | n/a | 0.1 | 0.1 | 3 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.0 | 0.0 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.2 | 1.9 | n/a | 0.1 | 1.3 | 5 | 0 |
| Isoleucine (g) | 0.8 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 4.9 | n/a | 0.2 | 0.1 | 7 | 0 |
| Lactose (g) | 2.3 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 7.2 | n/a | n/a | n/a | 0.0 | 0.0 | 10 | 0 |
| Leucine (g) | 1.5 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 0.0 | 8.0 | n/a | 0.5 | 0.3 | 13 | 1 |
| Lysine (g) | 1.3 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.0 | 8.8 | n/a | 0.4 | 0.1 | 13 | 1 |
| Magnesium (mg) | 16.0 | 0.2 | 1.8 | 7.4 | 1.1 | 0.2 | 0.0 | 0.5 | 0.8 | 22.7 | 2.4 | 262.8 | n/a | 4.7 | 11.6 | 332 | 17 |
| Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 1 | 0 |
| Manganese (mg) | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.2 | 1 | 0 |
| Methionine (g) | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 2.8 | n/a | 0.1 | 0.1 | 4 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 13.1 | 0.0 | 1.0 | n/a | 1.0 | 0.3 | 16 | 1 |
| Niacin (mg) | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 16.4 | n/a | 0.0 | 1.8 | 19 | 1 |
| Pantothenic acid (mg) | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 1.8 | n/a | 0.0 | 0.1 | 4 | 0 |
| Phenylalanine (g) | 0.8 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 4.3 | n/a | 0.3 | 0.2 | 7 | 0 |
| Phosphorus (mg) | 275.5 | 0.1 | 2.4 | 15.9 | 5.1 | 0.5 | 0.0 | 0.5 | 4.6 | 313.5 | 4.4 | 792.8 | n/a | 89.3 | 44.6 | 1,549 | 77 |
| Phytosterols | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | 2.2 | 3 | 0 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.2 | 0.0 | 1.8 | n/a | 0.1 | 0.6 | 5 | 0 |
| Potassium (mg) | 198.7 | 1.6 | 31.4 | 20.7 | 68.0 | 6.8 | 0.2 | 3.8 | 12.0 | 345.3 | 33.1 | 1,848.4 | n/a | 15.3 | 52.9 | 2,638 | 132 |
| Proline (g) | 1.7 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 0.0 | 3.3 | n/a | 0.6 | 0.4 | 8 | 0 |
| Protein (g) | 15.0 | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 20.8 | 0.2 | 101.1 | n/a | 4.7 | 3.6 | 146 | 7 |
| Retinol (mcg) | 2.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 543.0 | 0.0 | 140.4 | n/a | 27.3 | 0.0 | 714 | 36 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.9 | n/a | 0.1 | 0.1 | 2 | 0 |
| Saturated Fat (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 29.1 | 0.0 | 0.8 | n/a | 2.1 | 0.3 | 33 | 2 |
| Selenium (mcg) | 13.6 | 0.0 | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 6.8 | 0.1 | 215.7 | n/a | 2.2 | 6.8 | 251 | 13 |
| Serine (g) | 0.9 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 4.0 | n/a | 0.3 | 0.2 | 7 | 0 |
| Sodium (mg) | 478.5 | 0.1 | 0.3 | 170.3 | 83.3 | 124.2 | 1,162.7 | 0.1 | 0.5 | 758.8 | 1.9 | 1,712.5 | n/a | 187.4 | 197.6 | 4,878 | 244 |
| Starch | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | 16.1 | 17 | 1 |
| Sucrose (g) | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Sugar (g) | 2.7 | 0.0 | 0.8 | 0.1 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 7.2 | 0.3 | n/a | n/a | 0.1 | 1.7 | 14 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.3 | 1 | 0 |
| Threonine (g) | 0.7 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 4.1 | n/a | 0.2 | 0.1 | 6 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.2 | 1 | 0 |
| Total Fat (g) | 0.4 | 0.0 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 51.8 | 0.0 | 5.6 | n/a | 3.5 | 1.4 | 63 | 3 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.4 | n/a | 0.1 | 0.0 | 2 | 0 |
| Tyrosine (g) | 0.8 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 3.4 | n/a | 0.3 | 0.1 | 6 | 0 |
| Valine (g) | 1.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 4.7 | n/a | 0.3 | 0.2 | 8 | 0 |
| Vitamin A, IU (IU) | 11.6 | 0.5 | 1.8 | 10.7 | 6.7 | 7.6 | 0.0 | 1.6 | 0.3 | 1,910.8 | 119.6 | 471.2 | n/a | 106.0 | 0.0 | 2,648 | 132 |
| Vitamin A, RAE (mcg) | 2.9 | 0.0 | 0.0 | 0.6 | 0.4 | 0.4 | 0.0 | 0.1 | 0.0 | 547.6 | 6.0 | 140.4 | n/a | 28.1 | 0.0 | 726 | 36 |
| Vitamin B-12 (mcg) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 47.0 | n/a | 0.3 | 0.1 | 49 | 2 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.8 | n/a | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 1.3 | 11.8 | 0.2 | 1.1 | 3.5 | 0.0 | 0.0 | 0.9 | 0.0 | 2.3 | 16.3 | n/a | 0.0 | 0.0 | 37 | 2 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 2.6 | 0.0 | 3 | 0 |
| Water (g) | 117.5 | 0.8 | 28.2 | 12.4 | 6.7 | 4.2 | 0.0 | 0.0 | 1.8 | 143.4 | 10.8 | 332.1 | n/a | 2.6 | 1.8 | 662 | 33 |
| Zinc (mg) | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 24.8 | n/a | 0.5 | 0.4 | 28 | 1 |
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