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 cup (108g) panko breadcrumbs |
1/2 cup (114g) butter |
3 tablespoons (43g) butter |
1 lb (454g) shell macaroni |
5 cups (1,220g) milk |
1/2 cup (63g) flour |
3 large (60g) shallots |
2 cups (264g) white cheddar cheese |
2 cups (226g) sharp white cheddar cheese |
2 cups (216g) gruyere |
1 tablespoon (6g) allspice |
1 tablespoon (18g) sea salt |
2 tablespoons (0g) Old Bay Seasoning |
1 teaspoon (2g) pepper |
1/2 teaspoon (1g) cayenne |
2 tablespoons (0g) Old Bay Seasoning |
1 bunch (120g) green onions |
2 cups (0g) blue crab meat |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.0 | 0.0 | 0.9 | 1.4 | 0.2 | 0.1 | 1.9 | 1.6 | 2.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 9 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.6 | 0.0 | 0.0 | 1.0 | 1.5 | 0.3 | 0.1 | 2.5 | 2.1 | 2.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 10 | 1 |
| Ash (g) | 3.1 | 2.4 | 0.9 | 1.2 | 8.8 | 0.3 | 0.5 | 10.4 | 8.9 | 9.3 | 0.3 | 18.0 | n/a | 0.1 | 0.1 | n/a | 1.0 | n/a | 65 | 8 |
| Aspartic acid (g) | 0.8 | 0.1 | 0.0 | 1.3 | 3.0 | 0.3 | 0.1 | 4.2 | 3.6 | 3.6 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 17 | 2 |
| Beta-sitosterol | n/a | 4.5 | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 197.6 | 27.2 | 10.2 | 31.8 | 1,451.8 | 9.4 | 22.2 | 1,903.4 | 1,629.5 | 2,183.8 | 39.7 | 4.3 | n/a | 10.2 | 1.3 | n/a | 86.4 | n/a | 7,609 | 951 |
| Calories | 426.6 | 813.8 | 305.4 | 717.3 | 780.8 | 227.5 | 43.2 | 1,063.9 | 910.8 | 892.1 | 15.8 | 0.0 | n/a | 5.8 | 2.9 | n/a | 38.4 | n/a | 6,244 | 781 |
| Calories (kj) | 1,785.2 | 3,403.9 | 1,277.6 | 2,996.4 | 3,269.6 | 951.9 | 181.2 | 4,445.8 | 3,805.8 | 3,732.5 | 65.9 | 0.0 | n/a | 24.2 | 12.0 | n/a | 162.0 | n/a | 26,114 | 3,264 |
| Campesterol | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 77.7 | 0.1 | 0.0 | 140.1 | 56.7 | 47.7 | 10.1 | 3.4 | 2.9 | 0.8 | 4.3 | 0.0 | n/a | 1.5 | 0.5 | n/a | 8.8 | n/a | 355 | 44 |
| Cholesterol (mg) | 0.0 | 244.0 | 91.6 | 0.0 | 170.8 | 0.0 | 0.0 | 277.2 | 237.3 | 237.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1,259 | 157 |
| Copper (mg) | 0.3 | 0.0 | 0.0 | 0.5 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 1 | 0 |
| Cystine (g) | 0.3 | 0.0 | 0.0 | 0.5 | 0.4 | 0.1 | n/a | 0.3 | 0.3 | 0.7 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
| Dietary Fiber (g) | 4.9 | 0.0 | 0.0 | 8.2 | 0.0 | 1.7 | n/a | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | n/a | 0.6 | 0.2 | n/a | 3.1 | n/a | 20 | 2 |
| Folate (mcg) | 115.6 | 3.4 | 1.3 | 331.4 | 61.0 | 114.4 | 20.4 | 47.5 | 40.7 | 21.6 | 2.2 | 0.0 | n/a | 0.4 | 1.0 | n/a | 76.8 | n/a | 838 | 105 |
| Folate, DFE (mcg) | 177.1 | 3.4 | 1.3 | 540.3 | 61.0 | 181.9 | 20.4 | 47.5 | 40.7 | 21.6 | 2.2 | 0.0 | n/a | 0.4 | 1.0 | n/a | 76.8 | n/a | 1,175 | 147 |
| Folate, food (mcg) | 27.0 | 3.4 | 1.3 | 31.8 | 61.0 | 18.1 | 20.4 | 47.5 | 40.7 | 21.6 | 2.2 | 0.0 | n/a | 0.4 | 1.0 | n/a | 76.8 | n/a | 353 | 44 |
| Folic acid (mcg) | 88.6 | 0.0 | 0.0 | 299.6 | 0.0 | 96.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 484 | 61 |
| Fructose (g) | 2.7 | n/a | n/a | 0.1 | 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 | 3 | 0 |
| Galactose (g) | 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 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 2.0 | n/a | n/a | 0.2 | 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 | 2 | 0 |
| Glutamic acid (g) | 4.5 | 0.2 | 0.1 | 9.3 | 8.4 | 2.2 | 0.3 | 16.1 | 13.8 | 12.9 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.5 | n/a | 68 | 9 |
| Glycine (g) | 0.5 | 0.0 | 0.0 | 0.9 | 0.8 | 0.2 | 0.1 | 1.1 | 1.0 | 1.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 6 | 1 |
| Histidine (g) | 0.3 | 0.0 | 0.0 | 0.6 | 1.1 | 0.1 | 0.0 | 2.3 | 2.0 | 2.4 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 9 | 1 |
| Hydroxyproline | n/a | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 5.2 | 0.0 | 0.0 | 5.8 | 0.6 | 2.9 | 0.7 | 1.8 | 1.5 | 0.4 | 0.4 | 0.1 | n/a | 0.2 | 0.1 | n/a | 1.8 | n/a | 22 | 3 |
| Isoleucine (g) | 0.6 | 0.1 | 0.0 | 1.0 | 2.4 | 0.2 | 0.1 | 4.1 | 3.5 | 3.5 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 16 | 2 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.6 | 0.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Leucine (g) | 1.0 | 0.1 | 0.0 | 2.0 | 3.9 | 0.4 | 0.1 | 6.3 | 5.4 | 6.7 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 26 | 3 |
| Lysine (g) | 0.5 | 0.1 | 0.0 | 0.6 | 3.2 | 0.1 | 0.1 | 5.5 | 4.7 | 5.9 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 21 | 3 |
| Magnesium (mg) | 46.4 | 2.3 | 0.9 | 81.7 | 158.6 | 13.8 | 12.6 | 73.9 | 63.3 | 77.8 | 8.1 | 0.2 | n/a | 3.9 | 1.4 | n/a | 24.0 | n/a | 569 | 71 |
| Maltose (g) | 2.1 | n/a | n/a | 1.8 | n/a | n/a | n/a | 0.4 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Manganese (mg) | 1.0 | 0.0 | 0.0 | 1.5 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.2 | n/a | 4 | 0 |
| Methionine (g) | 0.3 | 0.0 | 0.0 | 0.3 | 1.0 | 0.1 | 0.0 | 1.7 | 1.5 | 1.8 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 7 | 1 |
| Monounsaturated Fat (g) | 1.1 | 23.9 | 9.0 | 0.6 | 12.9 | 0.1 | 0.0 | 24.8 | 21.2 | 21.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 115 | 14 |
| Niacin (mg) | 7.2 | 0.0 | 0.0 | 7.7 | 1.0 | 3.7 | 0.1 | 0.2 | 0.2 | 0.2 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.6 | n/a | 21 | 3 |
| Pantothenic acid (mg) | 0.6 | 0.1 | 0.0 | 0.5 | 3.8 | 0.3 | 0.2 | 1.1 | 0.9 | 1.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 9 | 1 |
| Phenylalanine (g) | 0.7 | 0.0 | 0.0 | 1.3 | 1.9 | 0.3 | 0.0 | 3.5 | 3.0 | 3.8 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 15 | 2 |
| Phosphorus (mg) | 178.2 | 27.2 | 10.2 | 263.3 | 1,134.6 | 67.5 | 36.0 | 1,351.7 | 1,157.1 | 1,306.8 | 6.8 | 0.0 | n/a | 3.6 | 2.6 | n/a | 44.4 | n/a | 5,590 | 699 |
| Phytosterols (mg) | 8.6 | n/a | n/a | n/a | 0.0 | n/a | 3.0 | n/a | n/a | n/a | 3.7 | 0.0 | n/a | 2.1 | 0.7 | n/a | n/a | n/a | 18 | 2 |
| Polyunsaturated Fat (g) | 2.2 | 3.5 | 1.3 | 1.4 | 1.7 | 0.3 | 0.0 | 2.5 | 2.1 | 3.7 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | n/a | 19 | 2 |
| Potassium (mg) | 211.7 | 27.2 | 10.2 | 199.8 | 1,842.2 | 66.9 | 200.4 | 258.7 | 221.5 | 175.0 | 62.6 | 1.4 | n/a | 30.6 | 18.1 | n/a | 331.2 | n/a | 3,658 | 457 |
| Proline (g) | 1.5 | 0.1 | 0.0 | 3.2 | 3.9 | 0.7 | 0.1 | 7.4 | 6.3 | 8.4 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 32 | 4 |
| Protein (g) | 14.4 | 1.0 | 0.4 | 26.3 | 40.0 | 6.5 | 1.5 | 65.7 | 56.3 | 64.4 | 0.4 | 0.0 | n/a | 0.2 | 0.1 | n/a | 2.2 | n/a | 279 | 35 |
| Retinol (mcg) | 0.0 | 761.6 | 285.8 | 0.0 | 378.2 | 0.0 | 0.0 | 681.1 | 583.1 | 578.9 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3,269 | 409 |
| Riboflavin (mg) | 0.4 | 0.0 | 0.0 | 0.6 | 2.0 | 0.3 | 0.0 | 1.0 | 0.8 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 6 | 1 |
| Saturated Fat (g) | 1.3 | 58.3 | 21.9 | 0.8 | 27.8 | 0.1 | 0.0 | 55.7 | 47.7 | 40.9 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 255 | 32 |
| Selenium (mcg) | 27.2 | 1.1 | 0.4 | 119.9 | 24.4 | 21.2 | 0.7 | 36.7 | 31.4 | 31.3 | 0.2 | 0.0 | n/a | 0.1 | 0.1 | n/a | 0.7 | n/a | 295 | 37 |
| Serine (g) | 0.7 | 0.1 | 0.0 | 1.2 | 2.2 | 0.3 | 0.1 | 3.8 | 3.3 | 3.7 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 16 | 2 |
| Sodium (mg) | 790.6 | 810.4 | 304.2 | 4.5 | 597.8 | 1.3 | 7.2 | 1,639.4 | 1,403.5 | 725.8 | 4.6 | 6,976.4 | n/a | 0.5 | 0.3 | n/a | 19.2 | n/a | 13,286 | 1,661 |
| Starch (g) | 64.4 | n/a | n/a | 118.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 183 | 23 |
| Stigmasterol | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 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 (g) | 0.0 | n/a | n/a | 0.4 | n/a | n/a | n/a | 0.6 | 0.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 6.7 | 0.1 | 0.0 | 2.5 | n/a | 0.2 | n/a | 1.4 | 1.2 | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 2.8 | n/a | 16 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 1.0 | 0.0 | 0.0 | 1.2 | 0.5 | 0.5 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 4 | 0 |
| Threonine (g) | 0.5 | 0.0 | 0.0 | 0.9 | 1.8 | 0.2 | 0.1 | 2.3 | 2.0 | 2.4 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 10 | 1 |
| Tocopherol, alpha (mg) | 0.1 | 2.6 | 1.0 | 0.3 | n/a | 0.0 | n/a | 0.8 | 0.7 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.7 | n/a | 7 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.8 | 0.0 | 0.0 | 2.3 | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 3 | 0 |
| Total Fat (g) | 5.7 | 92.1 | 34.6 | 4.2 | 44.7 | 0.6 | 0.1 | 87.5 | 74.9 | 69.9 | 0.5 | 0.0 | n/a | 0.1 | 0.2 | n/a | 0.2 | n/a | 415 | 52 |
| Trans-monoenoic Fat | n/a | 3.4 | 1.3 | 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 | n/a | n/a | 5 | 1 |
| TransFatty acids | n/a | 3.7 | 1.4 | 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 | n/a | n/a | 5 | 1 |
| Tryptophan (g) | 0.2 | 0.0 | 0.0 | 0.4 | 0.6 | 0.1 | 0.0 | 0.8 | 0.7 | 0.9 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 4 | 0 |
| Tyrosine (g) | 0.4 | 0.0 | 0.0 | 0.5 | 1.9 | 0.2 | 0.0 | 3.2 | 2.7 | 3.8 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 13 | 2 |
| Valine (g) | 0.6 | 0.1 | 0.0 | 1.2 | 2.7 | 0.3 | 0.1 | 4.4 | 3.8 | 4.8 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 18 | 2 |
| Vitamin A, IU (IU) | 0.0 | 2,836.4 | 1,064.6 | 0.0 | 1,683.6 | 0.0 | 714.0 | 2,645.3 | 2,264.5 | 2,047.7 | 32.4 | 0.0 | n/a | 12.6 | 374.5 | n/a | 1,196.4 | n/a | 14,872 | 1,859 |
| Vitamin A, RAE (mcg) | 0.0 | 776.3 | 291.4 | 0.0 | 402.6 | 0.0 | 36.0 | 699.6 | 598.9 | 585.4 | 1.6 | 0.0 | n/a | 0.6 | 18.7 | n/a | 60.0 | n/a | 3,471 | 434 |
| Vitamin B-12 (mcg) | 0.4 | 0.2 | 0.1 | 0.0 | 4.4 | 0.0 | n/a | 2.2 | 1.9 | 3.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 13 | 2 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.0 | 0.2 | 0.5 | 0.0 | 0.2 | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 18.3 | 0.0 | 4.8 | 0.0 | 0.0 | 0.0 | 2.4 | 0.0 | n/a | 0.0 | 0.7 | n/a | 22.6 | n/a | 49 | 6 |
| Vitamin D (IU) | 0.0 | 68.1 | 25.6 | 0.0 | n/a | 0.0 | 0.0 | 63.4 | 54.2 | 51.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 263 | 33 |
| Water (g) | 7.0 | 18.0 | 6.8 | 282.1 | 1,069.8 | 7.5 | 47.9 | 97.0 | 83.1 | 71.7 | 0.5 | 0.0 | n/a | 0.3 | 0.1 | n/a | 107.8 | n/a | 1,799 | 225 |
| Zinc (mg) | 1.6 | 0.1 | 0.0 | 2.3 | 4.6 | 0.4 | 0.2 | 8.2 | 7.0 | 8.4 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.5 | n/a | 34 | 4 |
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.