Nutritional Facts: Goat Cheese and Prosciutto Souffle - Healthy, South Beach Diet,

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 (100g)
eggs
4 (132g)
egg whites
1 1/2 cups (368g)
nonfat milk
1 1/2 cups (0g)
reduced-fat goat cheese
4 slices (400g)
light whole wheat bread
4 ounces (114g)
spinach
2 (30g)
asparagus spears
4 ounces (0g)
prosciutto
1/2 teaspoon (1g)
dried rosemary
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 0.7 0.9 0.4 n/a 1.2 0.2 0.0 n/a n/a n/a 3 1
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Arginine (g) 0.8 0.9 0.3 n/a 1.4 0.2 0.0 n/a n/a n/a 4 1
Ash (g) 1.1 0.8 2.8 n/a 7.6 2.0 0.2 n/a 0.0 n/a 14 4
Aspartic acid (g) 1.3 1.6 0.9 n/a 1.7 0.3 0.2 n/a n/a n/a 6 2
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Calcium (mg) 56.0 9.2 448.4 n/a 320.0 112.5 6.9 n/a 7.1 n/a 960 240
Calories 143.0 68.6 125.0 n/a 792.0 26.1 6.6 n/a 1.8 n/a 1,163 291
Calories (kj) 599.0 285.1 521.9 n/a 3,312.0 110.2 28.2 n/a 7.7 n/a 4,864 1,216
Carbohydrates (g) 0.7 1.0 18.2 n/a 174.4 4.1 1.2 n/a 0.4 n/a 200 50
Cholesterol (mg) 372.0 0.0 7.4 n/a 0.0 0.0 0.0 n/a 0.0 n/a 379 95
Copper (mg) 0.1 0.0 0.0 n/a 0.5 0.1 0.0 n/a 0.0 n/a 1 0
Cystine (g) 0.3 0.4 0.5 n/a 0.8 0.0 0.0 n/a n/a n/a 2 0
Dietary Fiber (g) 0.0 0.0 0.0 n/a 48.0 2.5 0.6 n/a 0.2 n/a 51 13
Folate (mcg) 47.0 5.3 18.4 n/a 364.0 220.4 44.7 n/a 1.7 n/a 701 175
Folate, DFE (mcg) 47.0 5.3 18.4 n/a 540.0 220.4 44.7 n/a 1.7 n/a 877 219
Folate, food (mcg) 47.0 5.3 18.4 n/a 112.0 220.4 44.7 n/a 1.7 n/a 449 112
Folic acid (mcg) 0.0 0.0 0.0 n/a 252.0 0.0 0.0 n/a 0.0 n/a 252 63
Fructose (g) 0.0 0.1 0.0 n/a n/a 0.2 0.2 n/a n/a n/a 0 0
Galactose (g) 0.0 0.1 0.0 n/a n/a 0.1 0.0 n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.4 0.4 0.0 n/a n/a 0.1 0.1 n/a n/a n/a 1 0
Glutamic acid (g) 1.7 2.0 2.5 n/a 11.4 0.4 0.1 n/a n/a n/a 18 5
Glycine (g) 0.4 0.5 0.2 n/a 1.3 0.2 0.0 n/a n/a n/a 3 1
Histidine (g) 0.3 0.4 0.3 n/a 0.8 0.1 0.0 n/a n/a n/a 2 0
Hydroxyproline n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 1.8 0.1 0.1 n/a 11.8 3.1 0.3 n/a 0.2 n/a 17 4
Isoleucine (g) 0.7 0.9 0.6 n/a 1.4 0.2 0.0 n/a n/a n/a 4 1
Lactose (g) 0.0 0.1 18.7 n/a n/a 0.0 0.0 n/a n/a n/a 19 5
Leucine (g) 1.1 1.3 1.2 n/a 2.6 0.3 0.0 n/a n/a n/a 6 2
Lysine (g) 0.9 1.1 0.9 n/a 1.0 0.2 0.0 n/a n/a n/a 4 1
Magnesium (mg) 12.0 14.5 40.4 n/a 156.0 89.7 4.2 n/a 1.2 n/a 318 80
Maltose (g) 0.0 0.1 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Manganese (mg) 0.0 0.0 0.0 n/a 3.4 1.0 0.0 n/a 0.0 n/a 5 1
Methionine (g) 0.4 0.5 0.2 n/a 0.6 0.1 0.0 n/a n/a n/a 2 0
Monounsaturated Fat (g) 3.7 0.0 0.1 n/a 1.0 0.0 0.0 n/a 0.0 n/a 5 1
Niacin (mg) 0.1 0.1 0.3 n/a 15.5 0.8 0.3 n/a 0.0 n/a 17 4
Pantothenic acid (mg) 1.5 0.3 1.3 n/a 2.5 0.1 0.1 n/a n/a n/a 6 1
Phenylalanine (g) 0.7 0.9 0.5 n/a 1.8 0.1 0.0 n/a n/a n/a 4 1
Phosphorus (mg) 198.0 19.8 371.2 n/a 408.0 55.7 16.2 n/a 0.4 n/a 1,069 267
Phytosterols n/a n/a n/a n/a n/a 10.2 n/a n/a 0.3 n/a 11 3
Polyunsaturated Fat (g) 1.9 0.0 0.0 n/a 3.9 0.2 0.0 n/a 0.0 n/a 6 2
Potassium (mg) 138.0 215.2 573.3 n/a 488.0 633.9 67.2 n/a 5.3 n/a 2,121 530
Proline (g) 0.5 0.6 1.3 n/a 3.9 0.1 0.0 n/a n/a n/a 6 2
Protein (g) 12.6 14.4 12.4 n/a 36.4 3.2 0.7 n/a 0.0 n/a 80 20
Retinol (mcg) 160.0 0.0 3.7 n/a 0.0 0.0 0.0 n/a 0.0 n/a 164 41
Riboflavin (mg) 0.5 0.6 0.7 n/a 1.2 0.2 0.0 n/a 0.0 n/a 3 1
Saturated Fat (g) 3.1 0.0 0.2 n/a 1.4 0.1 0.0 n/a 0.0 n/a 5 1
Selenium (mcg) 30.7 26.4 11.4 n/a 121.6 1.1 1.8 n/a 0.0 n/a 193 48
Serine (g) 1.0 1.1 0.6 n/a 1.8 0.1 0.0 n/a n/a n/a 5 1
Sodium (mg) 142.0 219.1 154.4 n/a 2,044.0 89.7 4.2 n/a 0.3 n/a 2,654 663
Starch n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Sucrose (g) 0.0 0.1 0.0 n/a n/a 0.1 0.0 n/a n/a n/a 0 0
Sugar (g) 0.4 0.9 18.7 n/a 12.3 0.5 0.4 n/a n/a n/a 33 8
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Thiamin (mg) 0.0 0.0 0.2 n/a 1.7 0.1 0.0 n/a 0.0 n/a 2 1
Threonine (g) 0.6 0.6 0.3 n/a 1.1 0.1 0.0 n/a n/a n/a 3 1
Tocopherol, alpha (mg) 1.1 0.0 0.0 n/a 1.0 2.3 0.5 n/a n/a n/a 5 1
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.1 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.5 n/a 0.0 n/a n/a 0.2 0.1 n/a n/a n/a 1 0
Total Fat (g) 9.5 0.2 0.3 n/a 9.2 0.4 0.1 n/a 0.1 n/a 20 5
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.2 0.2 0.1 n/a 0.4 0.0 0.0 n/a n/a n/a 1 0
Tyrosine (g) 0.5 0.6 0.5 n/a 1.1 0.1 0.0 n/a n/a n/a 3 1
Valine (g) 0.9 1.1 0.7 n/a 1.6 0.2 0.0 n/a n/a n/a 4 1
Vitamin A, IU (IU) 540.0 0.0 55.1 n/a 0.0 10,652.3 301.8 n/a 17.3 n/a 11,566 2,892
Vitamin A, RAE (mcg) 160.0 0.0 7.4 n/a 0.0 532.8 15.0 n/a 0.9 n/a 716 179
Vitamin B-12 (mcg) 0.9 0.1 1.8 n/a 0.0 0.0 0.0 n/a 0.0 n/a 3 1
Vitamin B-6 (mg) 0.2 0.0 0.1 n/a 0.5 0.2 0.0 n/a 0.0 n/a 1 0
Vitamin C (mg) 0.0 0.0 0.0 n/a 0.4 31.9 2.3 n/a 0.3 n/a 35 9
Vitamin D (IU) 82.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 82 21
Water (g) 76.2 115.6 333.8 n/a 172.8 103.8 27.8 n/a 0.1 n/a 830 208
Zinc (mg) 1.3 0.0 1.5 n/a 4.5 0.6 0.2 n/a 0.0 n/a 8 2

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