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 tablespoon (14g) olive oil |
1/2 cup (80g) onions |
1 tablespoon (14g) olive oil |
1 medium (136g) white potatoes |
4 large (132g) egg whites |
2 large (100g) eggs |
1 cup (246g) skim milk |
1 teaspoon (3g) fresh garlic |
1/4 teaspoon (1g) black pepper |
1/2 cup (54g) breadcrumbs |
3/4 cup (85g) sharp cheddar cheese |
1 1/2 cups (0g) vegetables |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.7 | 0.3 | 0.0 | 0.0 | 0.3 | 0.6 | n/a | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.9 | 0.8 | 0.4 | 0.0 | 0.0 | 0.3 | 0.8 | n/a | 3 | 0 |
| Ash (g) | 0.0 | 0.3 | 0.0 | 1.3 | 0.8 | 1.1 | 2.1 | 0.0 | 0.0 | 1.5 | 3.3 | n/a | 11 | 1 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 0.6 | 1.6 | 1.3 | 0.7 | 0.0 | 0.0 | 0.4 | 1.4 | n/a | 6 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.1 | 18.4 | 0.1 | 6.8 | 9.2 | 56.0 | 351.8 | 5.4 | 2.5 | 98.8 | 611.0 | n/a | 1,160 | 145 |
| Calories | 119.3 | 32.0 | 119.3 | 118.3 | 68.6 | 143.0 | 100.9 | 4.5 | 1.4 | 213.3 | 341.5 | n/a | 1,262 | 158 |
| Calories (kj) | 499.4 | 132.8 | 499.4 | 495.0 | 285.1 | 599.0 | 418.2 | 18.7 | 6.0 | 892.6 | 1,427.2 | n/a | 5,273 | 659 |
| Carbohydrates (g) | 0.0 | 7.5 | 0.0 | 27.4 | 1.0 | 0.7 | 13.7 | 1.0 | 0.4 | 38.9 | 1.1 | n/a | 92 | 11 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 4.9 | 0.0 | 0.0 | 0.0 | 89.0 | n/a | 466 | 58 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.4 | 0.0 | 2.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 2.4 | 0.0 | n/a | 7 | 1 |
| Folate (mcg) | 0.0 | 15.2 | 0.0 | 13.6 | 5.3 | 47.0 | 14.8 | 0.1 | 0.1 | 57.8 | 15.3 | n/a | 169 | 21 |
| Folate, DFE (mcg) | 0.0 | 15.2 | 0.0 | 13.6 | 5.3 | 47.0 | 14.8 | 0.1 | 0.1 | 88.6 | 15.3 | n/a | 200 | 25 |
| Folate, food (mcg) | 0.0 | 15.2 | 0.0 | 13.6 | 5.3 | 47.0 | 14.8 | 0.1 | 0.1 | 13.5 | 15.3 | n/a | 125 | 16 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 44.3 | 0.0 | n/a | 44 | 6 |
| Fructose | n/a | 1.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 1.3 | n/a | n/a | 2 | 0 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 1.6 | n/a | n/a | 0.4 | 0.4 | n/a | n/a | 0.0 | 1.0 | n/a | n/a | 3 | 0 |
| Glutamic acid (g) | 0.0 | 0.2 | 0.0 | 0.4 | 2.0 | 1.7 | 2.0 | 0.0 | 0.0 | 2.2 | 5.2 | n/a | 14 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.4 | 0.2 | 0.0 | 0.0 | 0.3 | 0.4 | n/a | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.3 | 0.3 | 0.0 | 0.0 | 0.2 | 0.7 | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.2 | 0.1 | 0.4 | 0.1 | 1.8 | 0.1 | 0.1 | 0.1 | 2.6 | 0.6 | n/a | 6 | 1 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.7 | 0.6 | 0.0 | 0.0 | 0.3 | 1.3 | n/a | 4 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 1.3 | 1.1 | 1.0 | 0.0 | 0.0 | 0.5 | 2.0 | n/a | 6 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 1.1 | 0.9 | 0.8 | 0.0 | 0.0 | 0.2 | 1.8 | n/a | 5 | 1 |
| Magnesium (mg) | 0.0 | 8.0 | 0.0 | 29.9 | 14.5 | 12.0 | 39.4 | 0.8 | 1.0 | 23.2 | 23.7 | n/a | 152 | 19 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 1.0 | 0.1 | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | n/a | 1 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.2 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 9.8 | 0.0 | 0.0 | 3.7 | 0.2 | 0.0 | 0.0 | 0.6 | 8.0 | n/a | 32 | 4 |
| Niacin (mg) | 0.0 | 0.1 | 0.0 | 2.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 3.6 | 0.1 | n/a | 6 | 1 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 0.7 | 0.3 | 1.5 | 0.9 | 0.0 | 0.0 | 0.3 | 0.4 | n/a | 4 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.7 | 0.5 | 0.0 | 0.0 | 0.4 | 1.1 | n/a | 4 | 0 |
| Phosphorus (mg) | 0.0 | 23.2 | 0.0 | 59.8 | 19.8 | 198.0 | 275.5 | 4.6 | 0.9 | 89.1 | 433.9 | n/a | 1,105 | 138 |
| Phytosterols (mg) | 29.8 | 12.0 | 29.8 | n/a | n/a | n/a | n/a | n/a | 0.5 | 4.3 | n/a | n/a | 77 | 10 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 1.4 | 0.1 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 1.1 | 0.8 | n/a | 7 | 1 |
| Potassium (mg) | 0.1 | 116.8 | 0.1 | 515.4 | 215.2 | 138.0 | 447.7 | 12.0 | 7.6 | 105.8 | 83.1 | n/a | 1,642 | 205 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.5 | 0.9 | 0.0 | 0.0 | 0.7 | 2.4 | n/a | 5 | 1 |
| Protein (g) | 0.0 | 0.9 | 0.0 | 2.5 | 14.4 | 12.6 | 9.7 | 0.2 | 0.1 | 7.2 | 21.1 | n/a | 69 | 9 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 150.1 | 0.0 | 0.0 | 0.0 | 218.7 | n/a | 529 | 66 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.5 | 0.5 | 0.0 | 0.0 | 0.2 | 0.3 | n/a | 2 | 0 |
| Saturated Fat (g) | 1.9 | 0.0 | 1.9 | 0.0 | 0.0 | 3.1 | 0.4 | 0.0 | 0.0 | 0.6 | 17.9 | n/a | 26 | 3 |
| Selenium (mcg) | 0.0 | 0.4 | 0.0 | 0.4 | 26.4 | 30.7 | 5.9 | 0.4 | 0.0 | 13.6 | 11.8 | n/a | 90 | 11 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 1.0 | 0.5 | 0.0 | 0.0 | 0.4 | 1.2 | n/a | 4 | 1 |
| Sodium (mg) | 0.3 | 3.2 | 0.3 | 326.4 | 219.1 | 142.0 | 145.1 | 0.5 | 0.1 | 395.3 | 526.3 | n/a | 1,759 | 220 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 32.2 | n/a | n/a | 32 | 4 |
| Sucrose | n/a | 0.8 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 3.4 | 0.0 | 1.2 | 0.9 | 0.4 | n/a | 0.0 | 0.0 | 3.3 | 0.4 | n/a | 10 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.6 | 0.4 | 0.0 | 0.0 | 0.2 | 0.8 | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 1.9 | 0.1 | 0.0 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 5 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.5 | n/a | n/a | 0.0 | 0.4 | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 13.5 | 0.1 | 13.5 | 0.1 | 0.2 | 9.5 | 0.6 | 0.0 | 0.0 | 2.9 | 28.1 | n/a | 69 | 9 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.5 | 0.5 | 0.0 | 0.0 | 0.2 | 1.0 | n/a | 3 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 0.9 | 0.7 | 0.0 | 0.0 | 0.3 | 1.4 | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 0.0 | 1.6 | 0.0 | 4.1 | 0.0 | 540.0 | 499.4 | 0.3 | 3.1 | 0.0 | 849.2 | n/a | 1,898 | 237 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 150.1 | 0.0 | 0.2 | 0.0 | 224.6 | n/a | 535 | 67 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 1.1 | 0.0 | 0.0 | 0.2 | 0.7 | n/a | 3 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 1 | 0 |
| Vitamin C (mg) | 0.0 | 5.9 | 0.0 | 17.7 | 0.0 | 0.0 | 2.7 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 27 | 3 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 98.4 | 0.0 | 0.0 | 0.0 | 20.3 | n/a | 201 | 25 |
| Water (g) | 0.0 | 71.3 | 0.0 | 104.7 | 115.6 | 76.2 | 219.8 | 1.8 | 0.1 | 3.5 | 31.1 | n/a | 624 | 78 |
| Zinc (mg) | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 1.3 | 1.1 | 0.0 | 0.0 | 0.8 | 2.6 | n/a | 6 | 1 |
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.