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.
2/3 lb (303g) tilapia fillets |
1 small (122g) yukon gold potatoes |
1 small (118g) zucchini |
3 tablespoons (41g) olive oil |
3/4 teaspoon (0g) thyme |
1/2 teaspoon (3g) sea salt |
1/2 teaspoon (1g) ground black pepper |
1 teaspoon (0g) sriracha sauce |
1 teaspoon (2g) minced ginger |
1/2 teaspoon (1g) lemongrass |
1/2 teaspoon (1g) garlic |
1/2 teaspoon (1g) curry powder |
1 teaspoon (5g) lime juice |
2 tablespoons (5g) Thai basil |
1 (45g) Thai chiles |
Total | 1 serving | |
Alanine (g) | 3.7 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 2 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 3.9 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 2 |
Ash (g) | 2.8 | 1.1 | 0.7 | 0.0 | 0.0 | 3.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.4 | 8 | 4 |
Aspartic acid (g) | 7.0 | 0.6 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 8 | 4 |
Beta-sitosterol | 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 (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 30.3 | 6.1 | 18.9 | 0.4 | 1.2 | 0.7 | 5.1 | n/a | 0.3 | 0.5 | 2.5 | 4.8 | 0.7 | 9.4 | 6.3 | 87 | 44 |
Calories | 290.7 | 106.5 | 20.1 | 358.0 | 0.3 | 0.0 | 2.9 | n/a | 1.6 | 0.8 | 2.1 | 3.3 | 1.3 | 1.2 | 18.0 | 807 | 403 |
Calories (kj) | 1,211.3 | 446.8 | 82.6 | 1,498.1 | 1.3 | 0.0 | 12.1 | n/a | 6.7 | 3.3 | 8.7 | 13.6 | 5.2 | 5.0 | 74.7 | 3,369 | 1,685 |
Campesterol | 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 |
Carbohydrates (g) | 0.0 | 24.6 | 3.7 | 0.0 | 0.1 | 0.0 | 0.7 | n/a | 0.4 | 0.2 | 0.5 | 0.6 | 0.4 | 0.1 | 4.0 | 35 | 18 |
Cholesterol (mg) | 151.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 151 | 76 |
Copper (mg) | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
Cystine (g) | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 2.2 | 1.2 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.7 | 5 | 2 |
Folate (mcg) | 72.7 | 12.2 | 28.3 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.2 | 0.6 | 0.0 | 1.5 | 0.5 | 3.6 | 10.4 | 130 | 65 |
Folate, DFE (mcg) | 72.7 | 12.2 | 28.3 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.2 | 0.6 | 0.0 | 1.5 | 0.5 | 3.6 | 10.4 | 130 | 65 |
Folate, food (mcg) | 72.7 | 12.2 | 28.3 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.2 | 0.6 | 0.0 | 1.5 | 0.5 | 3.6 | 10.4 | 130 | 65 |
Folic acid (mcg) | 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 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 0.4 | 1.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
Galactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.5 | 1.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
Glutamic acid (g) | 9.7 | 0.4 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 10 | 5 |
Glycine (g) | 3.2 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 2 |
Histidine (g) | 1.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Hydroxyproline | n/a | 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 (mg) | 1.7 | 0.4 | 0.4 | 0.2 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.2 | 0.5 | 4 | 2 |
Isoleucine (g) | 2.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 2 |
Lactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Leucine (g) | 4.9 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 5 | 3 |
Lysine (g) | 5.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 6 | 3 |
Magnesium (mg) | 81.8 | 26.9 | 21.2 | 0.0 | 0.5 | 0.0 | 2.0 | n/a | 0.9 | 0.5 | 0.4 | 2.5 | 0.4 | 3.4 | 10.4 | 151 | 75 |
Maltose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 1 | 0 |
Methionine (g) | 1.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Monounsaturated Fat (g) | 1.5 | 0.0 | 0.0 | 29.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 31 | 16 |
Niacin (mg) | 11.8 | 1.8 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 15 | 7 |
Pantothenic acid (mg) | 1.5 | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 2 | 1 |
Phenylalanine (g) | 2.5 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
Phosphorus (mg) | 514.8 | 53.9 | 44.8 | 0.0 | 0.3 | 0.0 | 1.8 | n/a | 0.7 | 0.8 | 2.1 | 3.5 | 0.7 | 3.0 | 19.4 | 646 | 323 |
Phytosterols | n/a | n/a | n/a | 89.5 | n/a | 0.0 | 1.1 | n/a | 0.3 | 0.0 | n/a | 0.7 | n/a | n/a | n/a | 92 | 46 |
Polyunsaturated Fat (g) | 1.1 | 0.1 | 0.1 | 4.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 6 | 3 |
Potassium (mg) | 914.5 | 463.9 | 308.0 | 0.4 | 1.8 | 0.2 | 15.3 | n/a | 8.3 | 5.7 | 5.6 | 15.4 | 5.9 | 15.6 | 144.9 | 1,906 | 953 |
Proline (g) | 2.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Protein (g) | 60.8 | 2.3 | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.8 | 66 | 33 |
Retinol (mcg) | 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 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Saturated Fat (g) | 1.8 | 0.0 | 0.1 | 5.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 4 |
Selenium (mcg) | 126.6 | 0.4 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.2 | 128 | 64 |
Serine (g) | 2.5 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
Sodium (mg) | 157.5 | 4.9 | 9.4 | 0.8 | 0.0 | 1,162.7 | 0.2 | n/a | 0.3 | 0.0 | 0.2 | 0.5 | 0.1 | 0.2 | 4.1 | 1,341 | 671 |
Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Stigmasterol | 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 | 0.2 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Sugar (g) | 0.0 | 1.1 | 3.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 2.4 | 7 | 3 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Threonine (g) | 2.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 2 |
Tocopherol, alpha (mg) | 1.2 | 0.0 | 0.1 | 5.8 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 8 | 4 |
Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.3 | n/a | n/a | 0.3 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Total Fat (g) | 5.1 | 0.1 | 0.4 | 40.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 47 | 23 |
Trans-monoenoic Fat | n/a | n/a | 0.0 | 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 |
TransFatty acids | n/a | n/a | 0.0 | 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 |
Tryptophan (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Tyrosine (g) | 2.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Valine (g) | 2.9 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 2 |
Vitamin A, IU (IU) | 0.0 | 3.7 | 236.0 | 0.0 | 14.3 | 0.0 | 6.3 | n/a | 0.0 | 0.0 | 0.1 | 9.9 | 2.5 | 279.6 | 428.4 | 981 | 490 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 11.8 | 0.0 | 0.7 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 14.0 | 21.6 | 49 | 25 |
Vitamin B-12 (mcg) | 4.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 2 |
Vitamin B-6 (mg) | 0.5 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 1 |
Vitamin C (mg) | 0.0 | 15.9 | 21.1 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.4 | 0.1 | 1.5 | 1.0 | 64.7 | 105 | 53 |
Vitamin D (IU) | 375.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 375 | 188 |
Water (g) | 236.4 | 94.2 | 111.9 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 1.6 | 0.6 | 0.8 | 0.1 | 4.6 | 4.9 | 39.6 | 495 | 247 |
Zinc (mg) | 1.0 | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 1 |
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