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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2 cups (372g) cooked rice |
3/4 cup (0g) reduced-fat cheddar cheese |
1/2 cup (120g) egg substitute |
3/4 teaspoon (2g) garlic salt |
10 ounces (284g) frozen chopped broccoli |
4 ounces (120g) fresh mushrooms |
1/2 cup (75g) sweet peppers |
1/2 medium (55g) onions |
1 cup (240g) egg substitute |
1/2 cup (123g) nonfat milk |
1/2 teaspoon (1g) onion salt |
1/2 teaspoon (1g) pepper |
1 cup (0g) reduced-fat cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 0.5 | n/a | 0.7 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 1.5 | 0.1 | 0.0 | 0.0 | n/a | 4 | 1 |
| Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.7 | n/a | 0.7 | 0.1 | 0.4 | 0.1 | 0.0 | 0.1 | 1.4 | 0.1 | 0.0 | 0.0 | n/a | 4 | 1 |
| Ash (g) | 0.8 | n/a | 1.6 | 0.1 | 1.9 | 1.0 | 0.4 | 0.2 | 3.1 | 0.9 | 0.0 | 0.1 | n/a | 10 | 2 |
| Aspartic acid (g) | 0.8 | n/a | 1.1 | 0.0 | 0.6 | 0.2 | 0.2 | 0.1 | 2.2 | 0.3 | 0.0 | 0.0 | n/a | 6 | 1 |
| Beta-sitosterol | 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 | 0 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 11.2 | n/a | 87.6 | 1.8 | 159.0 | 3.6 | 5.2 | 12.7 | 175.2 | 149.5 | 4.6 | 5.1 | n/a | 615 | 103 |
| Calories | 483.6 | n/a | 57.6 | 7.7 | 73.8 | 26.5 | 23.1 | 22.0 | 115.2 | 41.7 | 4.1 | 2.9 | n/a | 858 | 143 |
| Calories (kj) | 2,023.7 | n/a | 241.2 | 32.2 | 312.4 | 112.0 | 96.1 | 91.3 | 482.4 | 174.0 | 17.1 | 12.1 | n/a | 3,594 | 599 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | 2.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Carbohydrates (g) | 106.4 | n/a | 2.4 | 1.7 | 13.6 | 3.9 | 4.5 | 5.1 | 4.8 | 6.1 | 0.9 | 0.7 | n/a | 150 | 25 |
| Cholesterol (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | n/a | 2 | 0 |
| Copper (mg) | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Cystine (g) | 0.2 | n/a | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 1.1 | n/a | 0.0 | 0.2 | 8.5 | 1.2 | 1.6 | 0.9 | 0.0 | 0.0 | 0.2 | 0.3 | n/a | 14 | 2 |
| Folate (mcg) | 215.8 | n/a | 19.2 | 1.1 | 190.3 | 20.5 | 34.3 | 10.5 | 38.4 | 6.1 | 0.8 | 0.2 | n/a | 537 | 90 |
| Folate, DFE (mcg) | 360.8 | n/a | 19.2 | 1.1 | 190.3 | 20.5 | 34.3 | 10.5 | 38.4 | 6.1 | 0.8 | 0.2 | n/a | 682 | 114 |
| Folate, food (mcg) | 7.4 | n/a | 19.2 | 1.1 | 190.3 | 20.5 | 34.3 | 10.5 | 38.4 | 6.1 | 0.8 | 0.2 | n/a | 329 | 55 |
| Folic acid (mcg) | 208.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 208 | 35 |
| Fructose | n/a | n/a | n/a | 0.0 | 2.4 | 0.2 | 1.7 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.0 | 2.1 | 1.8 | 1.4 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 6 | 1 |
| Glutamic acid (g) | 1.7 | n/a | 2.0 | 0.1 | 1.1 | 0.4 | 0.2 | 0.1 | 4.1 | 0.8 | 0.0 | 0.0 | n/a | 11 | 2 |
| Glycine (g) | 0.4 | n/a | 0.4 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Histidine (g) | 0.2 | n/a | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 5.5 | n/a | 2.4 | 0.1 | 2.3 | 0.6 | 0.3 | 0.1 | 4.8 | 0.0 | 0.0 | 0.1 | n/a | 16 | 3 |
| Isoleucine (g) | 0.4 | n/a | 0.8 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 1.6 | 0.2 | 0.0 | 0.0 | n/a | 3 | 1 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 6.2 | 0.0 | 0.0 | n/a | 6 | 1 |
| Leucine (g) | 0.7 | n/a | 1.2 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 2.3 | 0.4 | 0.0 | 0.0 | n/a | 5 | 1 |
| Lysine (g) | 0.3 | n/a | 0.9 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 1.7 | 0.3 | 0.0 | 0.0 | n/a | 4 | 1 |
| Magnesium (mg) | 48.4 | n/a | 18.0 | 1.8 | 51.1 | 10.8 | 8.9 | 5.5 | 36.0 | 13.5 | 1.4 | 2.0 | n/a | 197 | 33 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 1.4 | n/a | 0.0 | 0.0 | 0.8 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 3 | 0 |
| Methionine (g) | 0.2 | n/a | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Niacin (mg) | 6.8 | n/a | 0.2 | 0.0 | 1.3 | 4.3 | 0.7 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 14 | 2 |
| Pantothenic acid (mg) | 1.5 | n/a | 2.0 | 0.0 | 0.8 | 1.8 | 0.2 | 0.1 | 4.0 | 0.4 | 0.0 | 0.0 | n/a | 11 | 2 |
| Phenylalanine (g) | 0.5 | n/a | 0.8 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 1.5 | 0.2 | 0.0 | 0.0 | n/a | 3 | 1 |
| Phosphorus (mg) | 137.6 | n/a | 86.4 | 9.6 | 142.0 | 103.5 | 19.4 | 16.0 | 172.8 | 123.7 | 3.9 | 1.8 | n/a | 817 | 136 |
| Phytosterols | n/a | n/a | 114.0 | 0.2 | n/a | n/a | n/a | 8.3 | 228.0 | n/a | 1.0 | 1.1 | n/a | 353 | 59 |
| Polyunsaturated Fat (g) | 0.2 | n/a | 0.0 | 0.0 | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Potassium (mg) | 107.9 | n/a | 255.6 | 27.7 | 602.1 | 382.9 | 157.2 | 80.3 | 511.2 | 191.1 | 11.8 | 15.3 | n/a | 2,343 | 391 |
| Proline (g) | 0.4 | n/a | 0.7 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 1.3 | 0.4 | 0.0 | 0.0 | n/a | 3 | 1 |
| Protein (g) | 8.9 | n/a | 12.0 | 0.4 | 8.0 | 3.7 | 0.7 | 0.6 | 24.0 | 4.1 | 0.1 | 0.1 | n/a | 63 | 10 |
| Retinol (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | n/a | 1 | 0 |
| Riboflavin (mg) | 0.1 | n/a | 0.5 | 0.0 | 0.3 | 0.5 | 0.1 | 0.0 | 0.9 | 0.2 | 0.0 | 0.0 | n/a | 3 | 0 |
| Saturated Fat (g) | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
| Selenium (mcg) | 27.9 | n/a | 49.6 | 0.6 | 8.0 | 11.2 | 0.1 | 0.3 | 99.1 | 3.8 | 0.2 | 0.1 | n/a | 201 | 33 |
| Serine (g) | 0.5 | n/a | 0.9 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 1.8 | 0.2 | 0.0 | 0.0 | n/a | 4 | 1 |
| Sodium (mg) | 0.0 | n/a | 238.8 | 1.4 | 68.2 | 6.0 | 3.0 | 2.2 | 477.6 | 51.5 | 0.9 | 0.2 | n/a | 850 | 142 |
| Starch | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | 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 | 0 |
| Sucrose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Sugar | n/a | n/a | 2.4 | 0.1 | 3.8 | 2.4 | 3.1 | 2.3 | 4.8 | 6.2 | 0.1 | 0.0 | n/a | 25 | 4 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.6 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
| Threonine (g) | 0.3 | n/a | 0.6 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 1.2 | 0.1 | 0.0 | 0.0 | n/a | 3 | 0 |
| Tocopherol, alpha | n/a | n/a | 1.9 | 0.0 | 3.5 | 0.0 | 1.2 | 0.0 | 3.8 | 0.0 | 0.0 | 0.0 | n/a | 10 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.0 | 0.8 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 1 | 0 |
| Total Fat (g) | 0.8 | n/a | 0.0 | 0.0 | 0.8 | 0.4 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.3 | n/a | 0.5 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 1.1 | 0.2 | 0.0 | 0.0 | n/a | 2 | 0 |
| Valine (g) | 0.5 | n/a | 1.0 | 0.0 | 0.4 | 0.3 | 0.0 | 0.0 | 1.9 | 0.2 | 0.0 | 0.0 | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 0.0 | n/a | 270.0 | 0.0 | 2,936.6 | 0.0 | 2,332.6 | 1.1 | 540.0 | 18.4 | 0.0 | 6.3 | n/a | 6,105 | 1,017 |
| Vitamin A, RAE (mcg) | 0.0 | n/a | 13.2 | 0.0 | 147.7 | 0.0 | 117.0 | 0.0 | 26.4 | 2.5 | 0.0 | 0.3 | n/a | 307 | 51 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.6 | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin B-6 (mg) | 0.2 | n/a | 0.2 | 0.0 | 0.4 | 0.1 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | n/a | 0.6 | 0.0 | 160.2 | 2.5 | 95.1 | 4.1 | 1.2 | 0.0 | 0.3 | 0.0 | n/a | 264 | 44 |
| Vitamin D (IU) | 0.0 | n/a | 79.2 | 0.0 | 0.0 | 8.4 | 0.0 | 0.0 | 158.4 | 0.0 | 0.0 | 0.0 | n/a | 246 | 41 |
| Water (g) | 255.2 | n/a | 104.4 | 0.1 | 259.7 | 111.3 | 68.7 | 49.0 | 208.8 | 111.3 | 0.1 | 0.1 | n/a | 1,169 | 195 |
| Zinc (mg) | 1.6 | n/a | 1.2 | 0.1 | 1.4 | 0.6 | 0.2 | 0.1 | 2.4 | 0.5 | 0.0 | 0.0 | n/a | 8 | 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.