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 medium (303g) spaghetti squash |
1 cup (237g) water |
1 tablespoon (14g) butter |
1 cup (160g) onions |
2 (6g) garlic cloves |
1/2 lb (228g) fresh mushrooms |
2 (246g) fresh tomatoes |
1 teaspoon (1g) dried basil |
1/2 teaspoon (1g) dried oregano |
1/4 teaspoon (0g) dried thyme |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) pepper |
1 cup (210g) cottage cheese |
1 cup (112g) mozzarella cheese |
1/4 cup (15g) parsley |
1 cup (108g) dry breadcrumbs |
1/4 cup (25g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.8 | 0.8 | 0.0 | 0.5 | 0.3 | 3 | 1 |
| Alcohol | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | n/a | 0.0 | 0.2 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.0 | 0.6 | 0.0 | 0.6 | 0.4 | 3 | 1 |
| Ash (g) | 0.8 | 0.2 | 0.3 | 0.6 | 0.1 | 1.9 | 1.2 | 0.1 | 0.0 | 0.0 | 3.0 | 0.0 | 3.0 | 3.7 | 0.3 | 3.1 | 2.0 | 20 | 3 |
| Aspartic acid (g) | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 0.4 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.9 | 1.8 | 0.0 | 0.8 | 0.7 | 6 | 1 |
| Beta-sitosterol | n/a | n/a | 0.6 | 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 | 1 | 0 |
| Caffeine | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 69.7 | 7.1 | 3.4 | 36.8 | 10.9 | 6.8 | 24.6 | 15.7 | 8.0 | 6.6 | 0.7 | 2.5 | 174.3 | 565.6 | 20.7 | 197.6 | 277.3 | 1,428 | 238 |
| Calories | 93.9 | 0.0 | 101.8 | 64.0 | 8.9 | 50.1 | 44.3 | 1.6 | 1.3 | 1.0 | 0.0 | 1.4 | 205.8 | 336.0 | 5.4 | 426.6 | 107.8 | 1,450 | 242 |
| Calories (kj) | 393.9 | 0.0 | 425.9 | 265.6 | 37.4 | 211.6 | 182.0 | 6.8 | 5.5 | 4.0 | 0.0 | 6.0 | 865.2 | 1,404.5 | 22.7 | 1,785.2 | 451.3 | 6,068 | 1,011 |
| Campesterol | n/a | n/a | 0.0 | n/a | n/a | 4.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Carbohydrates (g) | 20.9 | 0.0 | 0.0 | 14.9 | 2.0 | 7.4 | 9.6 | 0.3 | 0.3 | 0.2 | 0.0 | 0.4 | 7.1 | 2.5 | 0.9 | 77.7 | 1.0 | 145 | 24 |
| Cholesterol (mg) | 0.0 | 0.0 | 30.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 35.7 | 88.5 | 0.0 | 0.0 | 22.0 | 177 | 29 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 2 | 0 |
| Cystine (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 1 | 0 |
| Dietary Fiber | n/a | 0.0 | 0.0 | 2.7 | 0.1 | 2.3 | 3.0 | 0.3 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 4.9 | 0.0 | 14 | 2 |
| Folate (mcg) | 36.4 | 0.0 | 0.4 | 30.4 | 0.2 | 38.7 | 36.9 | 2.2 | 1.2 | 1.0 | 0.0 | 0.1 | 25.2 | 7.8 | 22.8 | 115.6 | 2.5 | 321 | 54 |
| Folate, DFE (mcg) | 36.4 | 0.0 | 0.4 | 30.4 | 0.2 | 38.7 | 36.9 | 2.2 | 1.2 | 1.0 | 0.0 | 0.1 | 25.2 | 7.8 | 22.8 | 177.1 | 2.5 | 383 | 64 |
| Folate, food (mcg) | 36.4 | 0.0 | 0.4 | 30.4 | 0.2 | 38.7 | 36.9 | 2.2 | 1.2 | 1.0 | 0.0 | 0.1 | 25.2 | 7.8 | 22.8 | 27.0 | 2.5 | 233 | 39 |
| 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 | 0.0 | 0.0 | 0.0 | 88.6 | 0.0 | 89 | 15 |
| Fructose | n/a | n/a | n/a | 2.1 | n/a | 0.4 | 3.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | 2.7 | 0.0 | 9 | 1 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 3.2 | n/a | 3.4 | 3.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.6 | n/a | 2.0 | 0.0 | 12 | 2 |
| Glutamic acid (g) | 0.3 | n/a | 0.0 | 0.4 | 0.0 | 0.8 | 1.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 5.5 | 5.0 | 0.0 | 4.5 | 2.2 | 20 | 3 |
| Glycine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.6 | 0.0 | 0.5 | 0.2 | 2 | 0 |
| Histidine (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.6 | 0.0 | 0.3 | 0.3 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.9 | 0.0 | 0.0 | 0.3 | 0.1 | 1.1 | 0.7 | 0.6 | 0.2 | 0.4 | 0.0 | 0.1 | 0.1 | 0.5 | 0.9 | 5.2 | 0.2 | 12 | 2 |
| Isoleucine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 1.3 | 0.0 | 0.6 | 0.5 | 4 | 1 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 5.6 | 0.1 | n/a | 0.0 | 0.0 | 6 | 1 |
| Leucine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 2.0 | 0.0 | 1.0 | 0.9 | 7 | 1 |
| Lysine (g) | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 1.1 | 0.0 | 0.5 | 0.7 | 5 | 1 |
| Magnesium (mg) | 36.4 | 2.4 | 0.3 | 16.0 | 1.5 | 20.5 | 27.1 | 5.0 | 1.4 | 0.8 | 0.0 | 1.0 | 16.8 | 22.4 | 7.5 | 46.4 | 9.5 | 215 | 36 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 2.1 | 0.0 | 2 | 0 |
| Manganese (mg) | 0.4 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 2 | 0 |
| Methionine (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.6 | 0.0 | 0.3 | 0.3 | 2 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 3.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 7.4 | 0.0 | 1.1 | 2.1 | 15 | 3 |
| Niacin (mg) | 2.9 | 0.0 | 0.0 | 0.2 | 0.0 | 8.2 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 7.2 | 0.0 | 21 | 3 |
| Pantothenic acid (mg) | 1.1 | 0.0 | 0.0 | 0.2 | 0.0 | 3.4 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.2 | 0.2 | 0.1 | 0.6 | 0.1 | 7 | 1 |
| Phenylalanine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.2 | 1.1 | 0.0 | 0.7 | 0.5 | 4 | 1 |
| Phosphorus (mg) | 36.4 | 0.0 | 3.4 | 46.4 | 9.2 | 195.7 | 59.0 | 1.9 | 0.7 | 0.7 | 0.0 | 0.9 | 333.9 | 396.5 | 8.7 | 178.2 | 182.3 | 1,454 | 242 |
| Phytosterols | n/a | n/a | n/a | 24.0 | n/a | n/a | 17.2 | 0.7 | 1.0 | 0.6 | 0.0 | 0.5 | n/a | n/a | 0.8 | 8.6 | n/a | 53 | 9 |
| Polyunsaturated Fat (g) | 0.7 | 0.0 | 0.4 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.9 | 0.0 | 2.2 | 0.3 | 5 | 1 |
| Potassium (mg) | 327.2 | 2.4 | 3.4 | 233.6 | 24.1 | 723.5 | 583.0 | 18.4 | 6.3 | 2.8 | 0.2 | 7.6 | 218.4 | 85.1 | 83.1 | 211.7 | 31.3 | 2,562 | 427 |
| Proline (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.6 | 2.6 | 0.0 | 1.5 | 1.2 | 8 | 1 |
| Protein (g) | 1.9 | 0.0 | 0.1 | 1.8 | 0.4 | 7.0 | 2.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 23.4 | 24.8 | 0.4 | 14.4 | 9.6 | 86 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 95.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 75.6 | 194.9 | 0.0 | 0.0 | 55.8 | 422 | 70 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | 0.4 | 0.1 | 2 | 0 |
| Saturated Fat (g) | 0.4 | 0.0 | 7.3 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 14.7 | 0.0 | 1.3 | 4.3 | 32 | 5 |
| Selenium (mcg) | 0.9 | 0.0 | 0.1 | 0.8 | 0.9 | 21.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 20.4 | 19.0 | 0.0 | 27.2 | 4.4 | 95 | 16 |
| Serine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.3 | 0.8 | 0.0 | 0.7 | 0.6 | 4 | 1 |
| Sodium (mg) | 51.5 | 7.1 | 101.4 | 6.4 | 1.0 | 11.4 | 12.3 | 0.5 | 0.1 | 0.2 | 1,162.7 | 0.1 | 764.4 | 702.2 | 8.4 | 790.6 | 382.3 | 4,003 | 667 |
| Starch | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 64.4 | n/a | 64 | 11 |
| Stigmasterol | n/a | n/a | 0.0 | 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 | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 1.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Sugar | n/a | 0.0 | 0.0 | 6.8 | 0.1 | 4.5 | 6.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.6 | 1.2 | 0.1 | 6.7 | 0.2 | 32 | 5 |
| Theobromine | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 1.1 | 0.0 | 0.5 | 0.4 | 3 | 1 |
| Tocopherol, alpha | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 3 | 0 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.8 | n/a | 1 | 0 |
| Total Fat (g) | 1.7 | 0.0 | 11.5 | 0.2 | 0.0 | 0.8 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.0 | 25.0 | 0.1 | 5.7 | 7.2 | 62 | 10 |
| Trans-monoenoic Fat | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.6 | 0.0 | 0.2 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.3 | 1.2 | 0.0 | 0.4 | 0.6 | 4 | 1 |
| Valine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 1.5 | 0.0 | 0.6 | 0.6 | 5 | 1 |
| Vitamin A, IU (IU) | 151.5 | 0.0 | 354.9 | 3.2 | 0.5 | 0.0 | 2,049.2 | 5.2 | 8.5 | 13.3 | 0.0 | 3.1 | 294.0 | 757.1 | 1,263.6 | 0.0 | 216.3 | 5,120 | 853 |
| Vitamin A, RAE (mcg) | 9.1 | 0.0 | 97.1 | 0.0 | 0.0 | 0.0 | 103.3 | 0.3 | 0.4 | 0.7 | 0.0 | 0.2 | 77.7 | 200.5 | 63.2 | 0.0 | 57.3 | 610 | 102 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 2.6 | 0.0 | 0.4 | 0.6 | 5 | 1 |
| Vitamin B-6 (mg) | 0.3 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 6.4 | 0.0 | 0.0 | 11.8 | 1.9 | 4.8 | 33.7 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 20.0 | 0.0 | 0.0 | 79 | 13 |
| Vitamin D (IU) | 0.0 | 0.0 | 8.5 | 0.0 | 0.0 | 15.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.3 | 17.9 | 0.0 | 0.0 | 5.3 | 54 | 9 |
| Water (g) | 277.5 | 236.8 | 2.3 | 142.6 | 3.5 | 210.3 | 232.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 167.6 | 56.0 | 13.2 | 7.0 | 5.2 | 1,355 | 226 |
| Zinc (mg) | 0.6 | 0.0 | 0.0 | 0.3 | 0.1 | 1.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 3.3 | 0.2 | 1.6 | 1.0 | 9 | 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.