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Nutritional Facts: Poor Man's Pie (Gluten Free Dairy Free)

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 lb (454g)
lean ground beef
1/3 cup (53g)
onions
2 teaspoons (11g)
Worcestershire sauce
1 3/4 cups (420g)
beef broth
1/4 cup (0g)
gluten-free flour
1 to taste (0g)
onion salt
1/2 teaspoon (1g)
pepper
1 1/2 cups (341g)
frozen mixed vegetables
2 cups (420g)
mashed potatoes
Total 1 serving
Alanine (g) 5.9 0.0 n/a n/a n/a n/a 0.0 0.5 0.3 7 2
Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Arginine (g) 6.1 0.1 n/a n/a n/a n/a 0.0 0.8 0.3 7 2
Ash (g) 4.4 0.2 0.2 4.4 n/a n/a 0.1 2.0 6.1 17 4
Aspartic acid (g) 8.2 0.0 n/a n/a n/a n/a 0.0 1.2 1.6 11 3
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Calcium (mg) 54.4 12.3 12.1 25.2 n/a n/a 5.1 85.2 100.8 295 74
Calories 798.3 21.3 8.8 29.4 n/a n/a 2.9 218.1 348.6 1,427 357
Calories (kj) 3,333.9 88.4 36.9 121.8 n/a n/a 12.1 913.3 1,461.6 5,968 1,492
Carbohydrates (g) 0.0 5.0 2.2 0.2 n/a n/a 0.7 45.9 73.8 128 32
Cholesterol (mg) 294.8 0.0 0.0 0.0 n/a n/a 0.0 0.0 8.4 303 76
Copper (mg) 0.3 0.0 0.0 0.0 n/a n/a 0.0 0.3 0.6 1 0
Cystine (g) 0.9 0.0 n/a n/a n/a n/a 0.0 0.1 0.1 1 0
Dietary Fiber (g) 0.0 0.9 0.0 0.0 n/a n/a 0.3 13.6 6.3 21 5
Folate (mcg) 27.2 10.1 0.9 8.4 n/a n/a 0.2 98.8 33.6 179 45
Folate, DFE (mcg) 27.2 10.1 0.9 8.4 n/a n/a 0.2 98.8 33.6 179 45
Folate, food (mcg) 27.2 10.1 0.9 8.4 n/a n/a 0.2 98.8 33.6 179 45
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Fructose n/a 0.7 n/a n/a n/a n/a 0.0 n/a 1.1 2 0
Galactose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0 0
Glucose (dextrose) n/a 1.0 n/a n/a n/a n/a 0.0 n/a 1.3 2 1
Glutamic acid (g) 13.5 0.1 n/a n/a n/a n/a 0.0 1.6 1.4 17 4
Glycine (g) 7.0 0.0 n/a n/a n/a n/a 0.0 0.4 0.2 8 2
Histidine (g) 2.9 0.0 n/a n/a n/a n/a 0.0 0.3 0.2 3 1
Hydroxyproline (g) 1.2 n/a n/a n/a n/a n/a 0.0 n/a n/a 1 0
Iron (mg) 10.2 0.1 0.6 0.7 n/a n/a 0.1 3.2 1.1 16 4
Isoleucine (g) 4.1 0.0 n/a n/a n/a n/a 0.0 0.6 0.3 5 1
Lactose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 3.2 3 1
Leucine (g) 7.1 0.0 n/a n/a n/a n/a 0.0 0.8 0.5 8 2
Lysine (g) 7.5 0.0 n/a n/a n/a n/a 0.0 0.7 0.5 9 2
Magnesium (mg) 90.7 5.3 1.5 8.4 n/a n/a 2.0 81.8 75.6 265 66
Maltose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0 0
Manganese (mg) 0.0 0.1 n/a 0.0 n/a n/a 0.1 0.8 0.5 2 0
Methionine (g) 2.3 0.0 n/a n/a n/a n/a 0.0 0.1 0.1 3 1
Monounsaturated Fat (g) 19.7 0.0 0.0 0.4 n/a n/a 0.0 0.1 0.5 21 5
Niacin (mg) 23.0 0.1 0.1 3.3 n/a n/a 0.0 4.3 4.7 35 9
Pantothenic acid (mg) 2.7 0.1 n/a 0.1 n/a n/a 0.0 0.6 2.0 5 1
Phenylalanine (g) 3.6 0.0 n/a n/a n/a n/a 0.0 0.5 0.4 4 1
Phosphorus (mg) 834.6 15.5 6.8 54.6 n/a n/a 1.8 201.1 193.2 1,308 327
Phytosterols n/a 8.0 n/a n/a n/a n/a 1.1 n/a 0.0 9 2
Polyunsaturated Fat (g) 1.6 0.0 0.0 0.0 n/a n/a 0.0 0.8 0.3 3 1
Potassium (mg) 1,456.0 77.8 90.7 226.8 n/a n/a 15.3 722.5 1,243.2 3,832 958
Proline (g) 5.1 0.0 n/a n/a n/a n/a 0.0 0.3 0.4 6 1
Protein (g) 90.7 0.6 0.0 4.8 n/a n/a 0.1 11.3 8.0 116 29
Retinol (mcg) 0.0 0.0 0.1 0.0 n/a n/a 0.0 0.0 29.4 30 7
Riboflavin (mg) 0.7 0.0 0.0 0.1 n/a n/a 0.0 0.3 0.2 1 0
Saturated Fat (g) 18.4 0.0 0.0 0.5 n/a n/a 0.0 0.3 1.3 21 5
Selenium (mcg) 75.3 0.3 0.1 2.9 n/a n/a 0.1 1.4 3.4 83 21
Serine (g) 3.7 0.0 n/a n/a n/a n/a 0.0 0.5 0.3 5 1
Sodium (mg) 299.4 2.1 111.1 1,562.4 n/a n/a 0.2 160.2 1,268.4 3,404 851
Starch n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.5 n/a n/a n/a n/a 0.0 n/a 0.7 1 0
Sugar (g) 0.0 2.3 1.1 0.0 n/a n/a 0.0 n/a 6.3 10 2
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Thiamin (mg) 0.2 0.0 0.0 0.0 n/a n/a 0.0 0.4 0.4 1 0
Threonine (g) 3.4 0.0 n/a n/a n/a n/a 0.0 0.5 0.3 4 1
Tocopherol, alpha (mg) 1.5 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 2 0
Tocopherol, beta n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0 0
Tocopherol, delta n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0 0
Tocopherol, gamma n/a 0.0 n/a n/a n/a n/a 0.1 n/a 0.0 0 0
Total Fat (g) 45.4 0.1 0.0 0.9 n/a n/a 0.0 1.8 2.4 51 13
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids (g) 2.9 n/a n/a n/a n/a n/a 0.0 n/a n/a 3 1
Tryptophan (g) 0.4 0.0 n/a n/a n/a n/a 0.0 0.1 0.1 1 0
Tyrosine (g) 2.7 0.0 n/a n/a n/a n/a 0.0 0.3 0.3 3 1
Valine (g) 4.5 0.0 n/a n/a n/a n/a 0.0 0.6 0.5 6 1
Vitamin A, IU (IU) 0.0 1.1 9.0 0.0 n/a n/a 6.3 17,305.8 113.4 17,436 4,359
Vitamin A, RAE (mcg) 0.0 0.0 0.6 0.0 n/a n/a 0.3 865.6 29.4 896 224
Vitamin B-12 (mcg) 10.0 0.0 0.0 0.3 n/a n/a 0.0 0.0 0.3 11 3
Vitamin B-6 (mg) 1.7 0.1 0.0 0.0 n/a n/a 0.0 0.3 1.0 3 1
Vitamin C (mg) 0.0 3.9 1.5 0.0 n/a n/a 0.0 35.4 26.0 67 17
Vitamin D (IU) 18.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 33.6 52 13
Water (g) 315.2 47.5 8.9 409.7 n/a n/a 0.1 279.7 329.6 1,391 348
Zinc (mg) 21.7 0.1 0.0 0.0 n/a n/a 0.0 1.5 1.2 25 6

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.

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