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 (110g) onions |
1 tablespoon (14g) olive oil |
2 tablespoons (16g) flour |
1 teaspoon (1g) dried thyme leaves |
1/8 teaspoon (0g) pepper |
1/2 cup (122g) whole milk |
16 ounces (0g) four cheese alfredo sauce |
3 cups (0g) chicken |
16 ounces (454g) frozen broccoli |
1 1/4 cups (141g) cheddar cheese |
1/3 cup (33g) parmesan cheese |
1 cup (125g) flour |
1/2 teaspoon (0g) dried thyme leaves |
1/4 teaspoon (1g) baking powder |
1/4 cup (57g) butter |
1/2 cup (57g) cheddar cheese |
1/4 cup (25g) parmesan cheese |
1 (50g) eggs |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | 0.5 | 1.0 | 0.4 | 0.4 | n/a | n/a | 0.0 | 0.4 | 0.3 | 0.4 | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | 0.7 | 1.3 | 0.5 | 0.5 | n/a | n/a | 0.0 | 0.5 | 0.4 | 0.4 | 5 | 1 |
| Ash (g) | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | n/a | n/a | 3.0 | 5.6 | 2.7 | 0.6 | 0.0 | 0.8 | 1.2 | 2.2 | 2.0 | 0.5 | 20 | 5 |
| Aspartic acid (g) | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.3 | n/a | n/a | 1.0 | 2.3 | 0.9 | 0.5 | n/a | n/a | 0.0 | 0.9 | 0.7 | 0.7 | 7 | 2 |
| Beta-sitosterol | 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 | 2.3 | n/a | n/a | n/a | 2 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 25.3 | 0.1 | 2.3 | 3.2 | 1.3 | 137.9 | n/a | n/a | 254.5 | 1,018.4 | 369.3 | 18.8 | 1.6 | 84.7 | 13.6 | 407.4 | 277.3 | 28.0 | 2,644 | 661 |
| Calories | 44.0 | 119.3 | 56.9 | 0.8 | 0.7 | 74.4 | n/a | n/a | 118.1 | 569.2 | 143.5 | 455.0 | 0.4 | 0.6 | 406.9 | 227.7 | 107.8 | 71.5 | 2,397 | 599 |
| Calories (kj) | 182.6 | 499.4 | 238.0 | 3.4 | 3.0 | 311.1 | n/a | n/a | 499.8 | 2,378.7 | 601.1 | 1,903.8 | 1.7 | 2.4 | 1,701.9 | 951.5 | 451.3 | 299.5 | 10,029 | 2,507 |
| Campesterol | 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 | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 10.3 | 0.0 | 11.9 | 0.2 | 0.2 | 5.9 | n/a | n/a | 21.7 | 1.8 | 1.4 | 95.4 | 0.1 | 0.3 | 0.0 | 0.7 | 1.0 | 0.4 | 151 | 38 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.2 | n/a | n/a | 0.0 | 148.3 | 29.3 | 0.0 | 0.0 | 0.0 | 122.0 | 59.3 | 22.0 | 186.0 | 579 | 145 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.2 | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 1.9 | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | n/a | n/a | 13.6 | 0.0 | 0.0 | 3.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 20 | 5 |
| Folate (mcg) | 20.9 | 0.0 | 28.6 | 0.4 | 0.0 | 6.1 | n/a | n/a | 304.4 | 25.4 | 3.3 | 228.8 | 0.2 | 0.0 | 1.7 | 10.2 | 2.5 | 23.5 | 656 | 164 |
| Folate, DFE (mcg) | 20.9 | 0.0 | 45.5 | 0.4 | 0.0 | 6.1 | n/a | n/a | 304.4 | 25.4 | 3.3 | 363.8 | 0.2 | 0.0 | 1.7 | 10.2 | 2.5 | 23.5 | 808 | 202 |
| Folate, food (mcg) | 20.9 | 0.0 | 4.5 | 0.4 | 0.0 | 6.1 | n/a | n/a | 304.4 | 25.4 | 3.3 | 36.3 | 0.2 | 0.0 | 1.7 | 10.2 | 2.5 | 23.5 | 439 | 110 |
| Folic acid (mcg) | 0.0 | 0.0 | 24.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 192.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 217 | 54 |
| Fructose (g) | 1.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 5 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 2.2 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.2 | 6 | 1 |
| Glutamic acid (g) | 0.3 | 0.0 | 0.5 | n/a | 0.0 | 0.8 | n/a | n/a | 1.7 | 8.6 | 2.9 | 4.3 | n/a | n/a | 0.1 | 3.4 | 2.2 | 0.8 | 26 | 6 |
| Glycine (g) | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | 0.4 | 0.6 | 0.3 | 0.5 | n/a | n/a | 0.0 | 0.2 | 0.2 | 0.2 | 3 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.2 | 1.2 | 0.4 | 0.3 | n/a | n/a | 0.0 | 0.5 | 0.3 | 0.2 | 3 | 1 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.1 | 0.7 | 0.1 | 0.0 | 0.0 | n/a | n/a | 3.7 | 1.0 | 0.3 | 5.8 | 0.1 | 0.1 | 0.0 | 0.4 | 0.2 | 0.9 | 14 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.5 | 2.2 | 0.7 | 0.4 | 0.0 | n/a | 0.0 | 0.9 | 0.5 | 0.3 | 6 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 6.2 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 7 | 2 |
| Leucine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.6 | 3.4 | 1.2 | 0.9 | 0.0 | n/a | 0.0 | 1.3 | 0.9 | 0.5 | 9 | 2 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.6 | 2.9 | 1.0 | 0.3 | 0.0 | n/a | 0.0 | 1.2 | 0.7 | 0.5 | 8 | 2 |
| Magnesium (mg) | 11.0 | 0.0 | 3.4 | 1.3 | 0.5 | 12.2 | n/a | n/a | 81.8 | 39.6 | 12.7 | 27.5 | 0.6 | 0.4 | 1.1 | 15.8 | 9.5 | 6.0 | 223 | 56 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.3 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.9 | 0.3 | 0.2 | n/a | n/a | 0.0 | 0.4 | 0.3 | 0.2 | 3 | 1 |
| Monounsaturated Fat (g) | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | n/a | 0.1 | 13.3 | 2.8 | 0.1 | 0.0 | 0.0 | 11.9 | 5.3 | 2.1 | 1.8 | 48 | 12 |
| Niacin (mg) | 0.1 | 0.0 | 0.9 | 0.0 | 0.0 | 0.1 | n/a | n/a | 2.1 | 0.1 | 0.0 | 7.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11 | 3 |
| Pantothenic acid (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | n/a | n/a | 1.3 | 0.6 | 0.1 | 0.5 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.8 | 4 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | n/a | n/a | 0.4 | 1.9 | 0.7 | 0.7 | n/a | n/a | 0.0 | 0.7 | 0.5 | 0.3 | 5 | 1 |
| Phosphorus (mg) | 31.9 | 0.0 | 16.9 | 0.8 | 0.5 | 102.5 | n/a | n/a | 227.2 | 723.2 | 242.8 | 135.0 | 0.4 | 114.1 | 13.6 | 289.3 | 182.3 | 99.0 | 2,179 | 545 |
| Phytosterols (mg) | 16.5 | 29.8 | n/a | n/a | 0.3 | 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 | 47 | 12 |
| Polyunsaturated Fat (g) | 0.0 | 1.4 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.6 | 1.3 | 0.4 | 0.5 | 0.0 | 0.0 | 1.7 | 0.5 | 0.3 | 1.0 | 8 | 2 |
| Potassium (mg) | 160.6 | 0.1 | 16.7 | 4.9 | 3.8 | 161.0 | n/a | n/a | 963.3 | 138.4 | 41.6 | 133.8 | 2.4 | 0.1 | 13.6 | 55.4 | 31.3 | 69.0 | 1,796 | 449 |
| Proline (g) | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.4 | n/a | n/a | 0.5 | 4.0 | 1.5 | 1.5 | n/a | n/a | 0.0 | 1.6 | 1.2 | 0.3 | 11 | 3 |
| Protein (g) | 1.2 | 0.0 | 1.6 | 0.0 | 0.0 | 3.8 | n/a | n/a | 12.8 | 35.2 | 12.8 | 12.9 | 0.0 | 0.0 | 0.5 | 14.1 | 9.6 | 6.3 | 111 | 28 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 54.9 | n/a | n/a | 0.0 | 364.4 | 74.3 | 0.0 | 0.0 | 0.0 | 380.8 | 145.8 | 55.8 | 80.0 | 1,156 | 289 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.4 | 0.5 | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 3 | 1 |
| Saturated Fat (g) | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 2.3 | n/a | n/a | 0.2 | 29.8 | 5.8 | 0.2 | 0.0 | 0.0 | 29.2 | 11.9 | 4.3 | 1.6 | 87 | 22 |
| Selenium (mcg) | 0.6 | 0.0 | 5.3 | n/a | 0.0 | 4.5 | n/a | n/a | 12.7 | 19.6 | 5.9 | 42.4 | n/a | 0.0 | 0.6 | 7.9 | 4.4 | 15.4 | 119 | 30 |
| Serine (g) | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | 0.5 | 2.1 | 0.8 | 0.6 | n/a | n/a | 0.0 | 0.8 | 0.6 | 0.5 | 6 | 2 |
| Sodium (mg) | 4.4 | 0.3 | 0.3 | 0.1 | 0.1 | 52.5 | n/a | n/a | 109.1 | 877.2 | 509.2 | 2.5 | 0.0 | 90.8 | 405.2 | 350.9 | 382.3 | 71.0 | 2,856 | 714 |
| Starch (g) | 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 | n/a | n/a | 0 | 0 |
| Stigmasterol | 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 | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 1.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Sugar (g) | 4.7 | 0.0 | 0.0 | n/a | 0.0 | 6.2 | n/a | n/a | 6.1 | 0.7 | 0.3 | 0.3 | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.2 | 19 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.4 | 1.3 | 0.5 | 0.4 | 0.0 | n/a | 0.0 | 0.5 | 0.4 | 0.3 | 4 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 1.9 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 5.5 | 0.4 | 0.1 | 0.1 | n/a | 0.0 | 1.3 | 0.2 | 0.1 | 0.5 | 10 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 1.2 | 0.0 | n/a | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 2 | 1 |
| Total Fat (g) | 0.1 | 13.5 | 0.2 | 0.0 | 0.0 | 4.0 | n/a | n/a | 1.3 | 46.8 | 9.5 | 1.2 | 0.0 | 0.0 | 46.0 | 18.7 | 7.2 | 4.8 | 153 | 38 |
| Trans-monoenoic Fat | 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 | 1.7 | n/a | n/a | 0.0 | 2 | 0 |
| TransFatty acids | 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 | 1.9 | n/a | n/a | 0.0 | 2 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.5 | 0.2 | 0.2 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | 0.3 | 1.7 | 0.8 | 0.4 | n/a | n/a | 0.0 | 0.7 | 0.6 | 0.2 | 5 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.6 | 2.3 | 0.8 | 0.5 | 0.0 | n/a | 0.0 | 0.9 | 0.6 | 0.4 | 7 | 2 |
| Vitamin A, IU (IU) | 2.2 | 0.0 | 0.0 | 38.0 | 1.6 | 197.6 | n/a | n/a | 4,698.5 | 1,415.3 | 288.0 | 0.0 | 19.0 | 0.0 | 1,418.2 | 566.1 | 216.3 | 270.0 | 9,131 | 2,283 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | 56.1 | n/a | n/a | 236.3 | 374.3 | 76.3 | 0.0 | 1.0 | 0.0 | 388.2 | 149.7 | 57.3 | 80.0 | 1,421 | 355 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | 1.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.6 | 0.4 | 4 | 1 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Vitamin C (mg) | 8.1 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | n/a | n/a | 256.3 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 266 | 67 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 62.2 | n/a | n/a | 0.0 | 33.9 | 7.0 | 0.0 | 0.0 | 0.0 | 34.1 | 13.6 | 5.3 | 41.0 | 197 | 49 |
| Water (g) | 98.0 | 0.0 | 1.9 | 0.5 | 0.0 | 107.5 | n/a | n/a | 415.6 | 51.9 | 6.9 | 14.9 | 0.3 | 0.0 | 9.0 | 20.8 | 5.2 | 38.1 | 771 | 193 |
| Zinc (mg) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | n/a | n/a | 2.2 | 4.4 | 1.3 | 0.9 | 0.0 | 0.0 | 0.1 | 1.8 | 1.0 | 0.6 | 13 | 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.