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.
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1 1/2 lbs (681g) pollock |
1 1/2 lbs (681g) pollock |
1/2 lb (227g) fresh spinach |
4 cups (976g) milk |
3 tablespoons (22g) all-purpose flour |
2 tablespoons (28g) butter |
1 cup (132g) jarlsberg cheese |
1 cup (100g) parmesan cheese |
1/2 cup (54g) breadcrumbs |
6 (1g) black peppercorns |
2 (0g) bay leaves |
1 tablespoon (0g) white wine vinegar |
1 small (0g) nutmeg |
1 to taste (0g) salt & freshly ground black pepper |
Total | 1 serving | |
| Alanine (g) | 10.3 | 10.3 | 0.3 | 1.1 | 0.1 | 0.0 | 1.2 | 1.2 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 25 | 4 |
| Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 10.2 | 10.2 | 0.4 | 1.2 | 0.1 | 0.0 | 1.2 | 1.6 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 25 | 4 |
| Ash (g) | 12.3 | 12.3 | 3.9 | 7.0 | 0.1 | 0.6 | 3.7 | 8.0 | 1.5 | 0.0 | 0.0 | n/a | n/a | n/a | 50 | 8 |
| Aspartic acid (g) | 17.4 | 17.4 | 0.5 | 2.4 | 0.1 | 0.0 | 2.1 | 2.7 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 43 | 7 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 524.4 | 524.4 | 224.9 | 1,161.4 | 3.4 | 6.8 | 1,044.1 | 1,109.0 | 98.8 | 2.7 | 1.0 | n/a | n/a | n/a | 4,701 | 783 |
| Calories | 803.6 | 803.6 | 52.3 | 624.6 | 81.9 | 203.6 | 501.6 | 431.0 | 213.3 | 1.5 | 0.4 | n/a | n/a | n/a | 3,717 | 620 |
| Calories (kj) | 3,364.1 | 3,364.1 | 220.4 | 2,615.7 | 342.7 | 851.7 | 2,100.1 | 1,805.0 | 892.6 | 6.3 | 1.6 | n/a | n/a | n/a | 15,564 | 2,594 |
| Campesterol | 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 | 0 | 0 |
| Carbohydrates (g) | 0.0 | 0.0 | 8.2 | 45.4 | 17.2 | 0.0 | 7.1 | 4.1 | 38.9 | 0.4 | 0.1 | n/a | n/a | n/a | 121 | 20 |
| Cholesterol (mg) | 619.7 | 619.7 | 0.0 | 136.6 | 0.0 | 61.1 | 121.4 | 88.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1,647 | 274 |
| Copper (mg) | 0.4 | 0.4 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Cystine (g) | 1.8 | 1.8 | 0.1 | 0.3 | 0.0 | 0.0 | 0.4 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Dietary Fiber (g) | 0.0 | 0.0 | 5.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 2.4 | 0.2 | 0.0 | n/a | n/a | n/a | 8 | 1 |
| Folate (mcg) | 20.4 | 20.4 | 440.8 | 48.8 | 5.8 | 0.9 | 7.9 | 10.0 | 57.8 | 0.1 | 0.2 | n/a | n/a | n/a | 613 | 102 |
| Folate, DFE (mcg) | 20.4 | 20.4 | 440.8 | 48.8 | 5.8 | 0.9 | 7.9 | 10.0 | 88.6 | 0.1 | 0.2 | n/a | n/a | n/a | 644 | 107 |
| Folate, food (mcg) | 20.4 | 20.4 | 440.8 | 48.8 | 5.8 | 0.9 | 7.9 | 10.0 | 13.5 | 0.1 | 0.2 | n/a | n/a | n/a | 569 | 95 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 44.3 | 0.0 | 0.0 | n/a | n/a | n/a | 44 | 7 |
| Fructose | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.2 | 1.3 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Galactose | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.6 | 0.2 | 1.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 25.3 | 25.3 | 0.8 | 6.7 | 0.8 | 0.1 | 7.5 | 8.7 | 2.2 | 0.0 | n/a | n/a | n/a | n/a | 77 | 13 |
| Glycine (g) | 8.1 | 8.1 | 0.3 | 0.7 | 0.1 | 0.0 | 0.7 | 0.8 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 19 | 3 |
| Histidine (g) | 5.0 | 5.0 | 0.1 | 0.9 | 0.1 | 0.0 | 1.4 | 1.1 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 14 | 2 |
| Hydroxyproline | 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) | 4.0 | 4.0 | 6.2 | 0.5 | 0.3 | 0.0 | 0.3 | 0.9 | 2.6 | 0.1 | 0.1 | n/a | n/a | n/a | 19 | 3 |
| Isoleucine (g) | 7.8 | 7.8 | 0.3 | 1.9 | 0.1 | 0.0 | 2.0 | 2.0 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 22 | 4 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 13.8 | 13.8 | 0.5 | 3.1 | 0.2 | 0.0 | 3.9 | 3.7 | 0.5 | 0.0 | n/a | n/a | n/a | n/a | 40 | 7 |
| Lysine (g) | 15.6 | 15.6 | 0.4 | 2.5 | 0.1 | 0.0 | 3.4 | 3.0 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 41 | 7 |
| Magnesium (mg) | 585.7 | 585.7 | 179.5 | 126.9 | 4.9 | 0.6 | 50.2 | 38.0 | 23.2 | 1.0 | 0.1 | n/a | n/a | n/a | 1,596 | 266 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.8 | 0.2 | 1.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Manganese (mg) | 0.1 | 0.1 | 2.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.5 | 0.1 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Methionine (g) | 5.0 | 5.0 | 0.1 | 0.8 | 0.0 | 0.0 | 1.0 | 1.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 13 | 2 |
| Monounsaturated Fat (g) | 1.0 | 1.0 | 0.0 | 10.3 | 0.0 | 6.0 | 9.6 | 8.4 | 0.6 | 0.0 | 0.0 | n/a | n/a | n/a | 37 | 6 |
| Niacin (mg) | 27.1 | 27.1 | 1.6 | 0.8 | 0.3 | 0.0 | 0.1 | 0.1 | 3.6 | 0.0 | 0.0 | n/a | n/a | n/a | 61 | 10 |
| Pantothenic acid (mg) | 2.8 | 2.8 | 0.1 | 3.1 | 0.1 | 0.0 | 0.6 | 0.3 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 10 | 2 |
| Phenylalanine (g) | 6.6 | 6.6 | 0.3 | 1.5 | 0.1 | 0.0 | 2.2 | 2.1 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 20 | 3 |
| Phosphorus (mg) | 1,927.2 | 1,927.2 | 111.3 | 907.7 | 24.3 | 6.8 | 748.4 | 729.0 | 89.1 | 0.9 | 0.1 | n/a | n/a | n/a | 6,472 | 1,079 |
| Phytosterols | n/a | n/a | 20.4 | 0.0 | n/a | n/a | n/a | n/a | 4.3 | 0.6 | n/a | n/a | n/a | n/a | 25 | 4 |
| Polyunsaturated Fat (g) | 4.2 | 4.2 | 0.4 | 1.3 | 0.1 | 0.9 | 1.3 | 1.2 | 1.1 | 0.0 | 0.0 | n/a | n/a | n/a | 15 | 2 |
| Potassium (mg) | 3,105.4 | 3,105.4 | 1,267.8 | 1,473.8 | 24.1 | 6.8 | 101.6 | 125.0 | 105.8 | 8.0 | 0.6 | n/a | n/a | n/a | 9,324 | 1,554 |
| Proline (g) | 6.0 | 6.0 | 0.3 | 3.1 | 0.3 | 0.0 | 4.9 | 4.6 | 0.7 | 0.0 | n/a | n/a | n/a | n/a | 26 | 4 |
| Protein (g) | 169.7 | 169.7 | 6.5 | 32.0 | 2.3 | 0.2 | 35.5 | 38.5 | 7.2 | 0.1 | 0.0 | n/a | n/a | n/a | 462 | 77 |
| Retinol (mcg) | 81.7 | 81.7 | 0.0 | 302.6 | 0.0 | 190.6 | 282.5 | 223.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1,162 | 194 |
| Riboflavin (mg) | 1.5 | 1.5 | 0.4 | 1.6 | 0.0 | 0.0 | 0.4 | 0.5 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Saturated Fat (g) | 1.2 | 1.2 | 0.1 | 22.2 | 0.0 | 14.6 | 23.5 | 17.3 | 0.6 | 0.0 | 0.0 | n/a | n/a | n/a | 81 | 13 |
| Selenium (mcg) | 318.7 | 318.7 | 2.3 | 19.5 | 7.6 | 0.3 | 24.0 | 17.7 | 13.6 | 0.0 | 0.0 | n/a | n/a | n/a | 722 | 120 |
| Serine (g) | 6.9 | 6.9 | 0.2 | 1.7 | 0.1 | 0.0 | 2.2 | 2.3 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 21 | 3 |
| Sodium (mg) | 749.1 | 749.1 | 179.5 | 478.2 | 0.4 | 202.8 | 253.4 | 1,529.0 | 395.3 | 0.1 | 0.0 | n/a | n/a | n/a | 4,537 | 756 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 32.2 | n/a | n/a | n/a | n/a | n/a | 32 | 5 |
| Stigmasterol | 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 | 0 | 0 |
| Sucrose | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.2 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sugar | n/a | n/a | 1.0 | n/a | 0.1 | 0.0 | 1.7 | 0.9 | 3.3 | 0.0 | n/a | n/a | n/a | n/a | 7 | 1 |
| Theobromine | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.4 | 0.4 | 0.2 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Threonine (g) | 7.4 | 7.4 | 0.3 | 1.4 | 0.1 | 0.0 | 1.4 | 1.5 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 20 | 3 |
| Tocopherol, alpha | n/a | n/a | 4.6 | n/a | 0.0 | 0.7 | 0.5 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 6 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.4 | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 8.6 | 8.6 | 0.9 | 35.7 | 0.2 | 23.0 | 36.7 | 28.6 | 2.9 | 0.0 | 0.0 | n/a | n/a | n/a | 145 | 24 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 1.9 | 1.9 | 0.1 | 0.4 | 0.0 | 0.0 | 0.5 | 0.5 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 6 | 1 |
| Tyrosine (g) | 5.7 | 5.7 | 0.2 | 1.5 | 0.1 | 0.0 | 2.2 | 2.3 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 18 | 3 |
| Valine (g) | 8.7 | 8.7 | 0.4 | 2.1 | 0.1 | 0.0 | 2.8 | 2.5 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 26 | 4 |
| Vitamin A, IU (IU) | 272.4 | 272.4 | 21,304.5 | 1,346.9 | 0.0 | 709.7 | 1,095.6 | 865.0 | 0.0 | 3.3 | 7.4 | n/a | n/a | n/a | 25,877 | 4,313 |
| Vitamin A, RAE (mcg) | 81.7 | 81.7 | 1,065.6 | 322.1 | 0.0 | 194.3 | 290.4 | 229.0 | 0.0 | 0.2 | 0.4 | n/a | n/a | n/a | 2,265 | 378 |
| Vitamin B-12 (mcg) | 25.1 | 25.1 | 0.0 | 3.5 | 0.0 | 0.0 | 4.4 | 2.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 61 | 10 |
| Vitamin B-6 (mg) | 2.3 | 2.3 | 0.4 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 63.8 | 14.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 79 | 13 |
| Vitamin D | n/a | n/a | 0.0 | n/a | 0.0 | 17.0 | 26.4 | 21.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 64 | 11 |
| Water (g) | 490.5 | 490.5 | 207.7 | 855.9 | 2.7 | 4.5 | 49.0 | 20.8 | 3.5 | 0.1 | 0.0 | n/a | n/a | n/a | 2,125 | 354 |
| Zinc (mg) | 4.1 | 4.1 | 1.2 | 3.7 | 0.2 | 0.0 | 5.8 | 3.9 | 0.8 | 0.0 | 0.0 | n/a | n/a | n/a | 24 | 4 |
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