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 bunch (480g) asparagus |
300 g (300g) salmon fillets |
20 g (20g) breadcrumbs |
1 tablespoon (3g) basil |
1/2 teaspoon (1g) lemon zest |
250 g (250g) baby potatoes |
1/2 bunch (0g) baby carrots |
1/2 (29g) lemons |
1/2 teaspoon (2g) olive oil |
1/2 (45g) leeks |
1 (3g) garlic cloves |
1 tablespoon (7g) plain flour |
160 ml (157g) skim milk |
20 g (20g) goat's cheese |
1 tablespoon (15g) lemon juice |
1 to taste (3g) black pepper |
Total | 1 serving | |
| Alanine (g) | 0.6 | 3.9 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 5 | 3 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.5 | 3.9 | 0.1 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 5 | 3 |
| Ash (g) | 3.0 | 4.6 | 0.6 | 0.0 | 0.0 | 2.3 | n/a | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 1.4 | 0.6 | 0.0 | n/a | 13 | 7 |
| Aspartic acid (g) | 2.7 | 7.7 | 0.2 | 0.0 | n/a | 1.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.2 | n/a | n/a | 12 | 6 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 110.4 | 21.0 | 36.6 | 4.7 | 1.3 | 22.5 | n/a | 7.5 | 0.0 | 26.3 | 5.4 | 1.1 | 225.1 | 59.7 | 0.9 | n/a | 523 | 261 |
| Calories | 105.6 | 381.0 | 79.0 | 0.6 | 0.5 | 172.5 | n/a | 8.4 | 19.9 | 27.1 | 4.5 | 27.3 | 64.6 | 72.9 | 3.4 | n/a | 967 | 484 |
| Calories (kj) | 451.2 | 1,595.9 | 330.6 | 2.5 | 2.0 | 720.0 | n/a | 35.1 | 83.2 | 113.5 | 18.7 | 114.2 | 267.6 | 305.3 | 13.9 | n/a | 4,054 | 2,027 |
| Carbohydrates (g) | 19.7 | 0.0 | 14.4 | 0.1 | 0.2 | 39.3 | n/a | 2.7 | 0.0 | 6.3 | 1.0 | 5.7 | 8.8 | 0.5 | 1.1 | n/a | 100 | 50 |
| Cholesterol (mg) | 0.0 | 138.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | 15.8 | 0.0 | n/a | 157 | 78 |
| Copper (mg) | 0.8 | 0.2 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 2 | 1 |
| Cystine (g) | 0.2 | 0.5 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 9.6 | 0.0 | 0.9 | 0.0 | 0.1 | 6.0 | n/a | 0.8 | 0.0 | 0.8 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 19 | 9 |
| Folate (mcg) | 715.2 | 12.0 | 21.4 | 1.8 | 0.1 | 45.0 | n/a | 3.2 | 0.0 | 28.5 | 0.1 | 13.7 | 9.4 | 0.4 | 3.1 | n/a | 854 | 427 |
| Folate, DFE (mcg) | 715.2 | 12.0 | 32.8 | 1.8 | 0.1 | 45.0 | n/a | 3.2 | 0.0 | 28.5 | 0.1 | 21.8 | 9.4 | 0.4 | 3.1 | n/a | 873 | 437 |
| Folate, food (mcg) | 715.2 | 12.0 | 5.0 | 1.8 | 0.1 | 45.0 | n/a | 3.2 | 0.0 | 28.5 | 0.1 | 2.2 | 9.4 | 0.4 | 3.1 | n/a | 826 | 413 |
| Folic acid (mcg) | 0.0 | 0.0 | 16.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 11.5 | 0.0 | 0.0 | 0.0 | n/a | 28 | 14 |
| Fructose (g) | 3.8 | n/a | 0.5 | 0.0 | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 5 | 3 |
| Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | 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 |
| Glucose (dextrose) (g) | 2.0 | n/a | 0.4 | 0.0 | n/a | 1.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 4 | 2 |
| Glutamic acid (g) | 1.2 | 8.7 | 0.8 | 0.0 | n/a | 0.7 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 1.3 | 0.8 | n/a | n/a | 14 | 7 |
| Glycine (g) | 0.5 | 3.8 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 5 | 2 |
| Histidine (g) | 0.3 | 1.6 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 2 | 1 |
| Iron (mg) | 4.4 | 1.1 | 1.0 | 0.1 | 0.0 | 1.3 | n/a | 0.2 | 0.0 | 0.9 | 0.1 | 0.3 | 0.1 | 0.3 | 0.0 | n/a | 10 | 5 |
| Isoleucine (g) | 0.4 | 2.9 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | n/a | n/a | 4 | 2 |
| Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | 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 |
| Leucine (g) | 0.7 | 4.7 | 0.2 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.4 | n/a | n/a | 7 | 3 |
| Lysine (g) | 0.5 | 5.3 | 0.1 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | n/a | n/a | 7 | 3 |
| Magnesium (mg) | 67.2 | 81.0 | 8.6 | 1.7 | 0.2 | 52.5 | n/a | 2.3 | 0.0 | 12.5 | 0.8 | 1.6 | 25.2 | 5.8 | 0.9 | n/a | 260 | 130 |
| Maltose (g) | 0.0 | n/a | 0.4 | 0.0 | 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 |
| Manganese (mg) | 0.7 | 0.0 | 0.2 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
| Methionine (g) | 0.2 | 1.7 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 2 | 1 |
| Monounsaturated Fat (g) | 0.0 | 4.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.1 | 1.4 | 0.0 | n/a | 7 | 4 |
| Niacin (mg) | 5.2 | 24.0 | 1.3 | 0.0 | 0.0 | 2.7 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.4 | 0.2 | 0.2 | 0.0 | n/a | 34 | 17 |
| Pantothenic acid (mg) | 1.1 | 3.1 | 0.1 | 0.0 | 0.0 | 0.7 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 6 | 3 |
| Phenylalanine (g) | 0.4 | 2.5 | 0.1 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | n/a | 4 | 2 |
| Phosphorus (mg) | 259.2 | 783.0 | 33.0 | 1.5 | 0.1 | 155.0 | n/a | 4.6 | 0.0 | 15.6 | 4.6 | 8.1 | 176.3 | 75.1 | 1.2 | n/a | 1,517 | 759 |
| Phytosterols | n/a | n/a | 1.6 | n/a | 0.4 | 10.0 | n/a | n/a | 5.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 17 | 8 |
| Polyunsaturated Fat (g) | 0.5 | 2.4 | 0.4 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 4 | 2 |
| Potassium (mg) | 1,075.2 | 1,097.9 | 39.2 | 7.8 | 1.6 | 1,017.5 | n/a | 40.0 | 0.0 | 80.1 | 12.0 | 8.0 | 286.5 | 31.7 | 15.7 | n/a | 3,713 | 1,857 |
| Proline (g) | 0.4 | 2.6 | 0.3 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.5 | n/a | n/a | 5 | 2 |
| Protein (g) | 11.5 | 61.5 | 2.7 | 0.1 | 0.0 | 4.2 | n/a | 0.3 | 0.0 | 0.7 | 0.2 | 0.8 | 6.2 | 4.3 | 0.1 | n/a | 93 | 46 |
| Retinol (mcg) | 0.0 | 105.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 96.0 | 80.3 | 0.0 | n/a | 281 | 141 |
| Riboflavin (mg) | 0.7 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 2 | 1 |
| Saturated Fat (g) | 0.2 | 2.4 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 4.1 | 0.0 | n/a | 8 | 4 |
| Selenium (mcg) | 29.3 | 94.2 | 5.0 | 0.0 | 0.0 | 0.7 | n/a | 0.1 | 0.0 | 0.4 | 0.4 | 2.5 | 3.8 | 0.8 | 0.0 | n/a | 137 | 69 |
| Serine (g) | 0.6 | 2.7 | 0.1 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | n/a | 4 | 2 |
| Sodium (mg) | 67.2 | 225.0 | 146.4 | 0.1 | 0.1 | 40.0 | n/a | 0.6 | 0.0 | 8.9 | 0.5 | 0.1 | 92.9 | 103.2 | 0.2 | n/a | 685 | 343 |
| Starch (g) | 0.0 | n/a | 11.9 | n/a | n/a | 33.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 46 | 23 |
| Sucrose (g) | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 1 | 1 |
| Sugar (g) | 6.2 | 0.0 | 1.2 | 0.0 | 0.0 | 2.9 | n/a | 0.7 | 0.0 | 1.7 | 0.0 | 0.0 | n/a | 0.5 | 0.4 | n/a | 14 | 7 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.8 | 0.2 | 0.2 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 2 | 1 |
| Threonine (g) | 0.4 | 3.2 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | n/a | 4 | 2 |
| Tocopherol, alpha (mg) | 7.2 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.4 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 9 | 5 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 1 |
| Total Fat (g) | 1.1 | 13.2 | 1.1 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 2.3 | 0.1 | 0.0 | 0.1 | 0.4 | 6.0 | 0.0 | n/a | 25 | 12 |
| Trans-monoenoic Fat | 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 | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.1 | 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 | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1 | 1 |
| Tyrosine (g) | 0.3 | 2.2 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | n/a | 3 | 2 |
| Valine (g) | 0.6 | 3.3 | 0.1 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | 5 | 3 |
| Vitamin A, IU (IU) | 4,828.8 | 351.0 | 0.0 | 139.8 | 0.5 | 20.0 | n/a | 6.4 | 0.0 | 741.8 | 0.3 | 0.0 | 319.6 | 293.3 | 0.9 | n/a | 6,702 | 3,351 |
| Vitamin A, RAE (mcg) | 240.0 | 105.0 | 0.0 | 7.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 36.9 | 0.0 | 0.0 | 96.0 | 81.5 | 0.0 | n/a | 567 | 283 |
| Vitamin B-12 (mcg) | 0.0 | 12.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | n/a | 13 | 7 |
| Vitamin B-6 (mg) | 0.4 | 1.8 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 3 | 2 |
| Vitamin C (mg) | 37.0 | 0.0 | 0.0 | 0.5 | 1.3 | 49.2 | n/a | 15.4 | 0.0 | 5.3 | 0.9 | 0.0 | 1.7 | 0.0 | 5.9 | n/a | 117 | 59 |
| Vitamin D (IU) | 0.0 | 1,304.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 63.0 | 4.4 | 0.0 | n/a | 1,372 | 686 |
| Water (g) | 444.6 | 226.5 | 1.3 | 2.4 | 0.8 | 203.9 | n/a | 25.8 | 0.0 | 36.9 | 1.8 | 0.9 | 140.7 | 9.1 | 14.1 | n/a | 1,109 | 554 |
| Zinc (mg) | 2.9 | 1.2 | 0.3 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.7 | 0.1 | 0.0 | n/a | 6 | 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.