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 cup (246g) skim milk |
1 1/2 teaspoons (4g) cornstarch |
1 1/2 cups (0g) reduced-fat cheddar cheese |
1/2 cup (123g) plain fat-free yogurt |
1/2 teaspoon (3g) sea salt |
4 cups (780g) cooked brown rice |
1 (61g) carrots |
1 cup (100g) green beans |
1 1/2 cups (107g) broccoli florets |
1 1/2 cups (161g) cauliflower florets |
1 small (70g) onions |
8 ounces (227g) cooked turkey breast |
3 tablespoons (20g) slivered almonds |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.0 | n/a | 0.3 | 0.0 | 1.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 4.2 | 0.2 | 7 | 1 |
| Alcohol | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.4 | 0.0 | n/a | 0.2 | 0.0 | 1.4 | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 4.8 | 0.5 | 8 | 1 |
| Ash (g) | 2.1 | 0.0 | n/a | 1.4 | 3.0 | 3.0 | 0.6 | 0.7 | 1.0 | 1.2 | 0.2 | 2.6 | 0.6 | 17 | 3 |
| Aspartic acid (g) | 0.7 | 0.0 | n/a | 0.6 | 0.0 | 1.7 | 0.1 | 0.3 | 0.2 | 0.3 | 0.1 | 6.6 | 0.6 | 11 | 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 | 26.7 | 27 | 4 |
| Caffeine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 351.8 | 0.1 | n/a | 243.8 | 0.7 | 78.0 | 20.1 | 37.0 | 51.1 | 35.3 | 16.1 | 27.2 | 53.5 | 915 | 152 |
| Calories | 100.9 | 15.2 | n/a | 68.6 | 0.0 | 873.6 | 25.0 | 31.0 | 29.8 | 40.1 | 28.0 | 306.2 | 116.4 | 1,635 | 272 |
| Calories (kj) | 418.2 | 63.8 | n/a | 285.4 | 0.0 | 3,658.2 | 105.5 | 131.0 | 124.6 | 166.9 | 116.2 | 1,281.5 | 487.6 | 6,839 | 1,140 |
| 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 | 1.0 | 1 | 0 |
| Carbohydrates (g) | 13.7 | 3.7 | n/a | 9.4 | 0.0 | 183.4 | 5.8 | 7.0 | 5.6 | 8.0 | 6.5 | 0.0 | 4.4 | 247 | 41 |
| Cholesterol (mg) | 4.9 | 0.0 | n/a | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 188.3 | 0.0 | 196 | 33 |
| Copper (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | 0.2 | 1 | 0 |
| Cystine (g) | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 14.0 | 1.7 | 2.7 | n/a | 3.2 | 1.2 | 0.0 | 2.5 | 25 | 4 |
| Folate (mcg) | 14.8 | 0.0 | n/a | 14.7 | 0.0 | 31.2 | 11.6 | 33.0 | 75.6 | 91.5 | 13.3 | 13.6 | 10.1 | 309 | 52 |
| Folate, DFE (mcg) | 14.8 | 0.0 | n/a | 14.7 | 0.0 | 31.2 | 11.6 | 33.0 | 75.6 | 91.5 | 13.3 | 13.6 | 10.1 | 309 | 52 |
| Folate, food (mcg) | 14.8 | 0.0 | n/a | 14.7 | 0.0 | 31.2 | 11.6 | 33.0 | 75.6 | 91.5 | 13.3 | 13.6 | 10.1 | 309 | 52 |
| Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | 1.4 | n/a | 1.6 | 0.9 | n/a | 0.0 | 4 | 1 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 1.5 | n/a | 1.5 | 1.4 | n/a | 0.0 | 5 | 1 |
| Glutamic acid (g) | 2.0 | 0.0 | n/a | 1.4 | 0.0 | 3.7 | 0.2 | 0.2 | 0.4 | 0.4 | 0.2 | 11.1 | 1.4 | 21 | 4 |
| Glycine (g) | 0.2 | 0.0 | n/a | 0.2 | 0.0 | 0.9 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 3.4 | 0.3 | 5 | 1 |
| Histidine (g) | 0.3 | 0.0 | n/a | 0.2 | 0.0 | 0.5 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 2.1 | 0.1 | 3 | 1 |
| Iron (mg) | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 4.1 | 0.2 | 1.0 | 0.9 | 0.7 | 0.1 | 3.5 | 0.8 | 12 | 2 |
| Isoleucine (g) | 0.6 | 0.0 | n/a | 0.4 | 0.0 | 0.8 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 3.5 | 0.1 | 6 | 1 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 1.0 | 0.0 | n/a | 0.7 | 0.0 | 1.5 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 5.4 | 0.3 | 9 | 2 |
| Lysine (g) | 0.8 | 0.0 | n/a | 0.6 | 0.0 | 0.7 | 0.1 | 0.1 | 0.2 | 0.3 | 0.0 | 6.4 | 0.1 | 9 | 2 |
| Magnesium (mg) | 39.4 | 0.1 | n/a | 23.3 | 0.0 | 343.2 | 7.3 | 25.0 | 26.6 | 24.1 | 7.0 | 65.8 | 54.3 | 616 | 103 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 8.6 | 0.1 | 0.2 | 0.2 | 0.2 | 0.1 | 0.1 | 0.5 | 10 | 2 |
| Methionine (g) | 0.2 | 0.0 | n/a | 0.2 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.0 | 3 | 0 |
| Monounsaturated Fat (g) | 0.2 | 0.0 | n/a | 0.1 | 0.0 | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 6.3 | 9 | 2 |
| Niacin (mg) | 0.2 | 0.0 | n/a | 0.2 | 0.0 | 10.4 | 0.6 | 0.7 | 0.7 | 0.8 | 0.1 | 17.0 | 0.7 | 31 | 5 |
| Pantothenic acid (mg) | 0.9 | 0.0 | n/a | 0.8 | 0.0 | 3.1 | 0.2 | 0.2 | 0.6 | 1.1 | 0.1 | 1.6 | 0.1 | 9 | 1 |
| Phenylalanine (g) | 0.5 | 0.0 | n/a | 0.4 | 0.0 | 0.9 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 2.7 | 0.2 | 5 | 1 |
| Phosphorus (mg) | 275.5 | 0.5 | n/a | 192.3 | 0.0 | 600.6 | 21.4 | 38.0 | 70.3 | 70.6 | 20.3 | 508.1 | 98.0 | 1,896 | 316 |
| Phytosterols | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 28.9 | 10.5 | n/a | n/a | 39 | 7 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.3 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.5 | 2.4 | 6 | 1 |
| Potassium (mg) | 447.7 | 0.1 | n/a | 312.4 | 0.2 | 616.2 | 195.2 | 211.0 | 346.1 | 479.9 | 102.2 | 662.3 | 142.8 | 3,516 | 586 |
| Proline (g) | 0.9 | 0.0 | n/a | 0.8 | 0.0 | 0.9 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 2.8 | 0.2 | 6 | 1 |
| Protein (g) | 9.7 | 0.0 | n/a | 7.0 | 0.0 | 18.1 | 0.6 | 1.8 | 3.2 | 3.1 | 0.8 | 68.2 | 4.3 | 117 | 19 |
| Retinol (mcg) | 150.1 | 0.0 | n/a | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 153 | 25 |
| Riboflavin (mg) | 0.5 | 0.0 | n/a | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.3 | 0.2 | 2 | 0 |
| Saturated Fat (g) | 0.4 | 0.0 | n/a | 0.1 | 0.0 | 1.3 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.5 | 0.8 | 3 | 1 |
| Selenium (mcg) | 5.9 | 0.1 | n/a | 4.4 | 0.0 | n/a | 0.1 | 0.6 | 3.2 | 1.0 | 0.4 | 72.8 | 0.5 | 89 | 15 |
| Serine (g) | 0.5 | 0.0 | n/a | 0.4 | 0.0 | 0.9 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 3.0 | 0.2 | 6 | 1 |
| Sodium (mg) | 145.1 | 0.4 | n/a | 94.3 | 1,162.7 | 7.8 | 42.1 | 6.0 | 28.8 | 48.2 | 2.8 | 117.9 | 0.2 | 1,656 | 276 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | 0.9 | 0.9 | n/a | n/a | 0.0 | n/a | 0.1 | 2 | 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 | 0.8 | 1 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | 2.2 | 0.4 | n/a | 0.0 | 0.7 | n/a | 0.7 | 4 | 1 |
| Sugar | n/a | 0.0 | n/a | 9.4 | 0.0 | n/a | 2.9 | 3.3 | n/a | 3.1 | 3.0 | 0.0 | 0.8 | 22 | 4 |
| Theobromine | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.8 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Threonine (g) | 0.4 | 0.0 | n/a | 0.3 | 0.0 | 0.7 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 3.0 | 0.1 | 5 | 1 |
| Tocopherol, alpha | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.4 | n/a | 0.1 | 0.0 | 0.2 | 5.3 | 6 | 1 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | 0.1 | 0 | 0 |
| Total Fat (g) | 0.6 | 0.0 | n/a | 0.2 | 0.0 | 6.5 | 0.1 | 0.2 | 0.4 | 0.4 | 0.1 | 1.7 | 10.0 | 20 | 3 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.0 | n/a | 0.4 | 0.0 | 0.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 2.7 | 0.1 | 5 | 1 |
| Valine (g) | 0.7 | 0.0 | n/a | 0.6 | 0.0 | 1.1 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 3.6 | 0.2 | 7 | 1 |
| Vitamin A, IU (IU) | 499.4 | 0.0 | n/a | 8.6 | 0.0 | 0.0 | 10,190.7 | 690.0 | 3,195.0 | 0.0 | 1.4 | 0.0 | 0.2 | 14,585 | 2,431 |
| Vitamin A, RAE (mcg) | 150.1 | 0.0 | n/a | 2.5 | 0.0 | 0.0 | 509.4 | 35.0 | 159.8 | 0.0 | 0.0 | 0.0 | 0.0 | 857 | 143 |
| Vitamin B-12 (mcg) | 1.1 | 0.0 | n/a | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 3 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 1.2 | 0.1 | 0.1 | 0.2 | 0.3 | 0.1 | 1.3 | 0.0 | 3 | 1 |
| Vitamin C (mg) | 2.7 | 0.0 | n/a | 1.1 | 0.0 | 0.0 | 3.6 | 12.2 | 99.3 | 77.4 | 5.2 | 0.0 | 0.0 | 201 | 34 |
| Vitamin D (IU) | 98.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 18.1 | 0.0 | 117 | 19 |
| Water (g) | 219.8 | 0.3 | n/a | 104.4 | 0.0 | 569.1 | 53.9 | 90.3 | 96.6 | 147.8 | 62.4 | 155.1 | 1.0 | 1,501 | 250 |
| Zinc (mg) | 1.1 | 0.0 | n/a | 1.2 | 0.0 | 4.8 | 0.1 | 0.2 | 0.4 | 0.4 | 0.1 | 3.9 | 0.6 | 13 | 2 |
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.