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.
|
8 (1,000g) tilapia fillets |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) pepper |
1/2 cup (63g) flour |
3 tablespoons (41g) olive oil |
6 (18g) garlic cloves |
1/2 cup (114g) unsalted butter |
1/2 cup (118g) white wine |
1 cup (244g) chicken broth |
2 (116g) lemons |
1 (58g) lemons |
30 ounces (850g) cannellini beans |
1/4 teaspoon (0g) red pepper flakes |
16 ounces (454g) Baby Spinach |
1 1/2 cups (260g) couscous |
2 cups (488g) chicken broth |
1 to taste (0g) salt |
1/8 teaspoon (0g) red pepper flakes |
Total | 1 serving | |
| Alanine (g) | 12.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.0 | n/a | 0.6 | 1.0 | n/a | n/a | n/a | 16 | 4 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 12 | 3 |
| Arginine (g) | 12.8 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 2.4 | n/a | 0.7 | 1.2 | n/a | n/a | n/a | 18 | 4 |
| Ash (g) | 9.3 | 1.5 | 0.0 | 0.3 | 0.0 | 0.3 | 0.0 | 0.2 | 2.5 | 0.3 | 0.2 | 13.9 | 0.0 | 7.8 | 1.6 | 5.0 | n/a | 0.0 | 43 | 11 |
| Aspartic acid (g) | 23.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 5.6 | n/a | 1.1 | 1.4 | n/a | n/a | n/a | 31 | 8 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 4.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 100.0 | 0.4 | 2.5 | 9.4 | 0.4 | 32.6 | 27.2 | 10.6 | 9.8 | 30.2 | 15.1 | 289.2 | 0.7 | 449.9 | 62.3 | 19.5 | n/a | 0.3 | 1,060 | 265 |
| Calories | 960.0 | 0.0 | 1.4 | 227.5 | 358.0 | 26.8 | 813.8 | 96.4 | 39.0 | 33.6 | 16.8 | 714.4 | 1.4 | 104.5 | 975.7 | 78.1 | n/a | 0.7 | 4,448 | 1,112 |
| Calories (kj) | 4,000.0 | 0.0 | 6.0 | 951.9 | 1,498.1 | 112.1 | 3,403.9 | 402.2 | 163.5 | 140.4 | 70.2 | 3,002.2 | 6.0 | 440.8 | 4,081.9 | 327.0 | n/a | 3.0 | 18,609 | 4,652 |
| Campesterol | n/a | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 0.0 | 0.4 | 47.7 | 0.0 | 6.0 | 0.1 | 3.1 | 0.9 | 10.8 | 5.4 | 123.3 | 0.3 | 16.5 | 200.9 | 1.9 | n/a | 0.1 | 417 | 104 |
| Cholesterol (mg) | 500.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 244.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 744 | 186 |
| Copper (mg) | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 0.0 | 0.6 | 0.6 | 0.2 | n/a | 0.0 | 4 | 1 |
| Cystine (g) | 2.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.2 | 0.9 | n/a | n/a | n/a | 4 | 1 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.1 | 1.7 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 3.2 | 1.6 | 45.1 | 0.1 | 10.0 | 13.0 | 0.0 | n/a | 0.1 | 75 | 19 |
| Folate (mcg) | 240.0 | 0.0 | 0.1 | 114.4 | 0.0 | 0.5 | 3.4 | 1.2 | 4.9 | 12.8 | 6.4 | 306.2 | 0.5 | 881.5 | 51.9 | 9.8 | n/a | 0.2 | 1,634 | 408 |
| Folate, DFE (mcg) | 240.0 | 0.0 | 0.1 | 181.9 | 0.0 | 0.5 | 3.4 | 1.2 | 4.9 | 12.8 | 6.4 | 306.2 | 0.5 | 881.5 | 51.9 | 9.8 | n/a | 0.2 | 1,701 | 425 |
| Folate, food (mcg) | 240.0 | 0.0 | 0.1 | 18.1 | 0.0 | 0.5 | 3.4 | 1.2 | 4.9 | 12.8 | 6.4 | 306.2 | 0.5 | 881.5 | 51.9 | 9.8 | n/a | 0.2 | 1,537 | 384 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 96.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 96 | 24 |
| Fructose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.7 | n/a | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.5 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.5 | n/a | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 32.1 | 0.0 | 0.0 | 2.2 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | n/a | 7.2 | n/a | 1.6 | 11.9 | n/a | n/a | n/a | 55 | 14 |
| Glycine (g) | 10.4 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.8 | n/a | 0.6 | 1.0 | n/a | n/a | n/a | 14 | 4 |
| Histidine (g) | 4.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.2 | n/a | 0.3 | 0.7 | n/a | n/a | n/a | 7 | 2 |
| Hydroxyproline | n/a | n/a | 0.0 | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 5.6 | 0.0 | 0.1 | 2.9 | 0.2 | 0.3 | 0.0 | 0.3 | 0.5 | 0.7 | 0.3 | 10.0 | 0.0 | 12.3 | 2.8 | 1.0 | n/a | 0.0 | 37 | 9 |
| Isoleucine (g) | 9.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 2.1 | n/a | 0.7 | 1.3 | n/a | n/a | n/a | 14 | 3 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 16.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 3.8 | n/a | 1.0 | 2.3 | n/a | n/a | n/a | 24 | 6 |
| Lysine (g) | 18.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 3.1 | n/a | 0.8 | 0.6 | n/a | n/a | n/a | 23 | 6 |
| Magnesium (mg) | 270.0 | 0.0 | 1.0 | 13.8 | 0.0 | 4.5 | 2.3 | 11.8 | 2.4 | 9.3 | 4.6 | 229.6 | 0.7 | 359.0 | 114.2 | 4.9 | n/a | 0.3 | 1,028 | 257 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.4 | 0.0 | 0.1 | 0.4 | 0.0 | 0.3 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 1.4 | 0.0 | 4.1 | 2.0 | 0.5 | n/a | 0.0 | 10 | 2 |
| Methionine (g) | 5.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.6 | n/a | 0.2 | 0.5 | n/a | n/a | n/a | 7 | 2 |
| Monounsaturated Fat (g) | 5.0 | 0.0 | 0.0 | 0.1 | 29.5 | 0.0 | 23.9 | 0.0 | 0.6 | 0.0 | 0.0 | 3.2 | 0.0 | 0.0 | 0.2 | 1.2 | n/a | 0.0 | 64 | 16 |
| Niacin (mg) | 39.0 | 0.0 | 0.0 | 3.7 | 0.0 | 0.1 | 0.0 | 0.1 | 3.3 | 0.1 | 0.1 | 3.5 | 0.0 | 3.3 | 9.1 | 6.7 | n/a | 0.0 | 69 | 17 |
| Pantothenic acid (mg) | 4.9 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 1.2 | n/a | 0.3 | 3.2 | 0.1 | n/a | n/a | 11 | 3 |
| Phenylalanine (g) | 8.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.6 | n/a | 0.6 | 1.6 | n/a | n/a | n/a | 13 | 3 |
| Phosphorus (mg) | 1,700.0 | 0.0 | 0.9 | 67.5 | 0.0 | 27.5 | 27.2 | 21.2 | 73.2 | 18.6 | 9.3 | 765.4 | 1.3 | 222.7 | 441.2 | 146.4 | n/a | 0.7 | 3,523 | 881 |
| Phytosterols | n/a | 0.0 | 0.5 | n/a | 89.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 40.9 | n/a | n/a | n/a | 0.2 | 131 | 33 |
| Polyunsaturated Fat (g) | 3.6 | 0.0 | 0.0 | 0.3 | 4.3 | 0.0 | 3.5 | 0.0 | 0.3 | 0.1 | 0.1 | 2.2 | 0.0 | 0.7 | 0.7 | 0.5 | n/a | 0.0 | 16 | 4 |
| Potassium (mg) | 3,020.0 | 0.1 | 7.6 | 66.9 | 0.4 | 72.2 | 27.2 | 83.5 | 209.8 | 160.1 | 80.0 | 2,015.7 | 9.1 | 2,535.6 | 430.8 | 419.7 | n/a | 4.5 | 9,143 | 2,286 |
| Proline (g) | 7.6 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 2.6 | n/a | 0.5 | 3.6 | n/a | n/a | n/a | 15 | 4 |
| Protein (g) | 200.8 | 0.0 | 0.1 | 6.5 | 0.0 | 1.1 | 1.0 | 0.1 | 4.9 | 1.3 | 0.6 | 44.4 | 0.1 | 13.0 | 33.1 | 9.9 | n/a | 0.0 | 317 | 79 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 761.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 762 | 190 |
| Riboflavin (mg) | 0.6 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.9 | 0.2 | 0.1 | n/a | 0.0 | 3 | 1 |
| Saturated Fat (g) | 5.9 | 0.0 | 0.0 | 0.1 | 5.6 | 0.0 | 58.3 | 0.0 | 0.4 | 0.0 | 0.0 | 1.2 | 0.0 | 0.3 | 0.3 | 0.8 | n/a | 0.0 | 73 | 18 |
| Selenium (mcg) | 418.0 | 0.0 | 0.0 | 21.2 | 0.0 | 2.6 | 1.1 | 0.1 | 0.0 | 0.5 | 0.2 | 7.7 | 0.0 | 4.5 | n/a | 0.0 | n/a | 0.0 | 456 | 114 |
| Serine (g) | 8.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 2.8 | n/a | 0.5 | 1.6 | n/a | n/a | n/a | 13 | 3 |
| Sodium (mg) | 520.0 | 581.4 | 0.1 | 1.3 | 0.8 | 3.1 | 12.5 | 5.9 | 746.6 | 2.3 | 1.2 | 2,517.4 | 0.1 | 359.0 | 26.0 | 1,493.3 | n/a | 0.1 | 6,271 | 1,568 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 75.7 | n/a | n/a | n/a | n/a | n/a | n/a | 76 | 19 |
| Stigmasterol | n/a | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 15.7 | n/a | 0.3 | n/a | n/a | n/a | n/a | 16 | 4 |
| Sugar (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.1 | 1.1 | 0.7 | 2.9 | 1.5 | 15.7 | 0.0 | 1.9 | n/a | 1.4 | n/a | 0.0 | 26 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.4 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.4 | 0.4 | 0.0 | n/a | 0.0 | 3 | 1 |
| Threonine (g) | 9.5 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.6 | n/a | 0.6 | 0.9 | n/a | n/a | n/a | 13 | 3 |
| Tocopherol, alpha (mg) | 4.0 | 0.0 | 0.0 | 0.0 | 5.8 | 0.0 | 2.6 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.1 | 9.2 | n/a | 0.1 | n/a | 0.1 | 23 | 6 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.0 | n/a | 0.0 | 0.2 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | 5.9 | n/a | 0.8 | n/a | n/a | n/a | n/a | 8 | 2 |
| Total Fat (g) | 17.0 | 0.0 | 0.0 | 0.6 | 40.5 | 0.1 | 92.1 | 0.0 | 1.4 | 0.3 | 0.2 | 5.1 | 0.1 | 1.8 | 1.7 | 2.8 | n/a | 0.0 | 164 | 41 |
| Trans-monoenoic Fat | n/a | n/a | 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 |
| TransFatty acids | n/a | n/a | 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 |
| Tryptophan (g) | 2.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.5 | n/a | 0.2 | 0.4 | n/a | n/a | n/a | 3 | 1 |
| Tyrosine (g) | 6.8 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.1 | n/a | 0.5 | 0.9 | n/a | n/a | n/a | 9 | 2 |
| Valine (g) | 9.7 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 2.6 | n/a | 0.7 | 1.4 | n/a | n/a | n/a | 15 | 4 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 3.1 | 0.0 | 0.0 | 1.6 | 2,836.4 | 0.0 | 0.0 | 25.5 | 12.8 | 0.0 | 187.2 | 42,609.1 | 0.0 | 0.0 | n/a | 93.6 | 45,769 | 11,442 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 776.3 | 0.0 | 0.0 | 1.2 | 0.6 | 0.0 | 9.4 | 2,131.1 | 0.0 | 0.0 | n/a | 4.7 | 2,923 | 731 |
| Vitamin B-12 (mcg) | 15.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 17 | 4 |
| Vitamin B-6 (mg) | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.6 | 0.0 | 0.9 | 0.3 | 0.0 | n/a | 0.0 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.6 | 0.0 | 0.0 | 0.0 | 61.5 | 30.7 | 10.2 | 0.3 | 127.7 | 0.0 | 0.0 | n/a | 0.2 | 236 | 59 |
| Vitamin D (IU) | 1,240.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 68.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1,308 | 327 |
| Water (g) | 780.8 | 0.0 | 0.1 | 7.5 | 0.0 | 10.5 | 20.4 | 102.1 | 234.1 | 103.2 | 51.6 | 663.7 | 0.0 | 415.3 | 22.2 | 468.2 | n/a | 0.0 | 2,880 | 720 |
| Zinc (mg) | 3.3 | 0.0 | 0.0 | 0.4 | 0.0 | 0.2 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 3.9 | 0.0 | 2.4 | 2.2 | 0.5 | n/a | 0.0 | 14 | 3 |
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.