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 (636g) halibut fillets |
2 tablespoons (28g) butter |
2 tablespoons (16g) flour |
3/4 cup (183g) milk |
1 teaspoon (2g) pepper |
1/2 teaspoon (3g) salt |
3 tablespoons (15g) parmesan cheese |
6 cups (216g) swiss chard |
4 (12g) garlic cloves |
2 tablespoons (28g) butter |
1 cup (113g) cheese |
Total | 1 serving | |
Alanine (g) | 9.7 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.6 | 11 | 5 |
Alcohol (g) | 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) | 9.6 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.3 | 0.1 | 0.0 | 0.9 | 11 | 6 |
Ash (g) | 10.0 | 0.6 | 0.1 | 1.3 | 0.1 | 3.0 | 1.2 | 3.5 | 0.2 | 0.6 | 5.0 | 26 | 13 |
Aspartic acid (g) | 16.5 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.4 | n/a | 0.1 | 0.0 | 1.4 | 19 | 9 |
Beta-sitosterol | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | 2 | 1 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 57.2 | 6.8 | 2.3 | 217.8 | 10.2 | 0.7 | 166.4 | 110.2 | 21.7 | 6.8 | 561.6 | 1,162 | 581 |
Calories | 706.0 | 203.6 | 56.9 | 117.1 | 5.8 | 0.0 | 64.7 | 41.0 | 17.9 | 203.6 | 374.0 | 1,791 | 895 |
Calories (kj) | 2,951.0 | 851.7 | 238.0 | 490.4 | 24.2 | 0.0 | 270.8 | 170.6 | 74.8 | 851.7 | 1,566.2 | 7,489 | 3,745 |
Campesterol | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Carbohydrates (g) | 0.0 | 0.0 | 11.9 | 8.5 | 1.5 | 0.0 | 0.6 | 8.1 | 4.0 | 0.0 | 9.4 | 44 | 22 |
Cholesterol (mg) | 381.6 | 61.1 | 0.0 | 25.6 | 0.0 | 0.0 | 13.2 | 0.0 | 0.0 | 61.1 | 72.3 | 615 | 307 |
Copper (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Cystine (g) | 1.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 2 | 1 |
Dietary Fiber (g) | 0.0 | 0.0 | 0.4 | 0.0 | 0.6 | 0.0 | 0.0 | 3.5 | 0.3 | 0.0 | 0.0 | 5 | 2 |
Folate (mcg) | 89.0 | 0.9 | 28.6 | 9.2 | 0.4 | 0.0 | 1.5 | 30.2 | 0.4 | 0.9 | 5.7 | 167 | 83 |
Folate, DFE (mcg) | 89.0 | 0.9 | 45.5 | 9.2 | 0.4 | 0.0 | 1.5 | 30.2 | 0.4 | 0.9 | 5.7 | 184 | 92 |
Folate, food (mcg) | 89.0 | 0.9 | 4.5 | 9.2 | 0.4 | 0.0 | 1.5 | 30.2 | 0.4 | 0.9 | 5.7 | 143 | 71 |
Folic acid (mcg) | 0.0 | 0.0 | 24.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24 | 12 |
Fructose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glutamic acid (g) | 24.0 | 0.1 | 0.5 | 1.3 | 0.0 | 0.0 | 1.3 | n/a | 0.1 | 0.1 | 4.6 | 32 | 16 |
Glycine (g) | 7.7 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 8 | 4 |
Histidine (g) | 4.7 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.9 | 6 | 3 |
Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 1.3 | 0.0 | 0.7 | 0.1 | 0.2 | 0.0 | 0.1 | 3.9 | 0.2 | 0.0 | 0.9 | 8 | 4 |
Isoleucine (g) | 7.4 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | 1.0 | 10 | 5 |
Lactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 13.1 | 0.0 | 0.1 | 0.6 | 0.0 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | 2.0 | 17 | 8 |
Lysine (g) | 14.8 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 2.2 | 18 | 9 |
Magnesium (mg) | 178.1 | 0.6 | 3.4 | 23.8 | 3.9 | 0.0 | 5.7 | 175.0 | 3.0 | 0.6 | 33.9 | 428 | 214 |
Maltose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.8 | 0.2 | 0.0 | 0.0 | 2 | 1 |
Methionine (g) | 4.8 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.6 | 6 | 3 |
Monounsaturated Fat (g) | 3.6 | 6.0 | 0.0 | 1.9 | 0.0 | 0.0 | 1.3 | 0.1 | 0.0 | 6.0 | 8.1 | 27 | 13 |
Niacin (mg) | 50.3 | 0.0 | 0.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 0.1 | 52 | 26 |
Pantothenic acid (mg) | 2.6 | 0.0 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 1.1 | 5 | 2 |
Phenylalanine (g) | 6.3 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 1.1 | 8 | 4 |
Phosphorus (mg) | 1,825.3 | 6.8 | 16.9 | 170.2 | 3.6 | 0.0 | 109.4 | 99.4 | 18.4 | 6.8 | 452.0 | 2,709 | 1,354 |
Phytosterols | n/a | n/a | n/a | 0.0 | 2.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
Polyunsaturated Fat (g) | 2.2 | 0.9 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.9 | 0.8 | 5 | 3 |
Potassium (mg) | 3,358.1 | 6.8 | 16.7 | 276.3 | 30.6 | 0.2 | 18.8 | 818.6 | 48.1 | 6.8 | 410.2 | 4,991 | 2,496 |
Proline (g) | 5.7 | 0.0 | 0.2 | 0.6 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | 0.0 | 2.3 | 9 | 5 |
Protein (g) | 143.4 | 0.2 | 1.6 | 6.0 | 0.2 | 0.0 | 5.8 | 3.9 | 0.8 | 0.2 | 22.2 | 184 | 92 |
Retinol (mcg) | 152.6 | 190.6 | 0.0 | 56.7 | 0.0 | 0.0 | 33.5 | 0.0 | 0.0 | 190.6 | 167.2 | 791 | 396 |
Riboflavin (mg) | 0.2 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.5 | 1 | 1 |
Saturated Fat (g) | 2.3 | 14.6 | 0.0 | 4.2 | 0.0 | 0.0 | 2.6 | 0.1 | 0.0 | 14.6 | 17.4 | 56 | 28 |
Selenium (mcg) | 352.3 | 0.3 | 5.3 | 3.7 | 0.1 | 0.0 | 2.7 | 1.9 | 1.7 | 0.3 | 18.3 | 387 | 193 |
Serine (g) | 6.6 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 1.1 | 8 | 4 |
Sodium (mg) | 521.5 | 202.8 | 0.3 | 89.7 | 0.5 | 1,162.7 | 229.4 | 460.1 | 2.0 | 202.8 | 1,091.6 | 3,963 | 1,982 |
Starch (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Stigmasterol | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Sucrose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Sugar (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 2.4 | 0.1 | 0.0 | n/a | 3 | 1 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 7.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.7 | 9 | 4 |
Tocopherol, alpha (mg) | 4.7 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4.1 | 0.0 | 0.7 | n/a | 10 | 5 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.1 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Total Fat (g) | 10.2 | 23.0 | 0.2 | 6.7 | 0.1 | 0.0 | 4.3 | 0.4 | 0.1 | 23.0 | 27.6 | 96 | 48 |
Trans-monoenoic Fat | n/a | 0.8 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.8 | n/a | 2 | 1 |
TransFatty acids (g) | 0.2 | 0.9 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.9 | n/a | 2 | 1 |
Tryptophan (g) | 1.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 2 | 1 |
Tyrosine (g) | 5.4 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 1.2 | 7 | 4 |
Valine (g) | 8.3 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 1.3 | 11 | 5 |
Vitamin A, IU (IU) | 464.3 | 709.7 | 0.0 | 252.5 | 12.6 | 0.0 | 129.8 | 13,210.6 | 1.1 | 709.7 | 796.7 | 16,287 | 8,143 |
Vitamin A, RAE (mcg) | 152.6 | 194.3 | 0.0 | 60.4 | 0.6 | 0.0 | 34.4 | 661.0 | 0.0 | 194.3 | 179.7 | 1,477 | 739 |
Vitamin B-12 (mcg) | 8.1 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 1.4 | 11 | 5 |
Vitamin B-6 (mg) | 4.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.2 | 5 | 2 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 2.7 | 0.0 | 0.0 | 0.0 | 64.8 | 3.7 | 0.0 | 0.0 | 71 | 36 |
Vitamin D (IU) | 1,469.2 | 17.0 | 0.0 | n/a | 0.0 | 0.0 | 3.2 | 0.0 | 0.0 | 17.0 | n/a | 1,506 | 753 |
Water (g) | 484.1 | 4.5 | 1.9 | 160.5 | 0.3 | 0.0 | 3.1 | 200.1 | 7.0 | 4.5 | 48.7 | 915 | 457 |
Zinc (mg) | 2.7 | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | 0.6 | 0.8 | 0.1 | 0.0 | 3.4 | 9 | 4 |
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