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.
|
1/2 lb (227g) deli ham |
1 tablespoon (15g) Dijon mustard |
1 teaspoon (5g) Tabasco sauce |
1 teaspoon (2g) sweet paprika |
3 small (0g) fresh parsley |
3 tablespoons (30g) onions |
1 to taste (3g) black pepper |
2 1/2 tablespoons (36g) butter |
2 tablespoons (16g) flour |
1 1/2 cups (366g) whole milk |
1 to taste (0g) salt |
1 to taste (0g) pepper |
1 to taste (0g) nutmeg |
4 slices (120g) thick bread |
16 (240g) asparagus spears |
2 cups (216g) gruyere cheese |
4 (200g) extra large eggs |
Total | 1 serving | |
| Alanine (g) | 1.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.4 | n/a | n/a | n/a | 0.3 | 0.3 | 2.1 | 1.5 | 6 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.3 | n/a | n/a | n/a | 0.3 | 0.2 | 2.1 | 1.6 | 7 | 2 |
| Ash (g) | 8.4 | 0.5 | 0.1 | 0.2 | n/a | 0.1 | n/a | 0.7 | 0.1 | 2.5 | n/a | n/a | n/a | 2.4 | 1.5 | 9.3 | 2.1 | 28 | 7 |
| Aspartic acid (g) | 2.6 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.8 | n/a | n/a | n/a | 0.4 | 1.3 | 3.6 | 2.7 | 12 | 3 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 54.5 | 8.7 | 0.6 | 5.3 | n/a | 6.9 | n/a | 8.5 | 2.3 | 413.6 | n/a | n/a | n/a | 181.2 | 55.2 | 2,183.8 | 112.0 | 3,033 | 758 |
| Calories | 370.0 | 10.1 | 0.6 | 6.5 | n/a | 12.0 | n/a | 254.5 | 56.9 | 223.3 | n/a | n/a | n/a | 319.2 | 52.8 | 892.1 | 286.0 | 2,484 | 621 |
| Calories (kj) | 1,550.4 | 41.7 | 2.4 | 27.2 | n/a | 49.8 | n/a | 1,064.6 | 238.0 | 933.3 | n/a | n/a | n/a | 1,335.6 | 225.6 | 3,732.5 | 1,198.0 | 10,399 | 2,600 |
| Campesterol | n/a | n/a | 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 | n/a | 0 | 0 |
| Carbohydrates (g) | 8.7 | 0.8 | 0.0 | 1.2 | n/a | 2.8 | n/a | 0.0 | 11.9 | 17.6 | n/a | n/a | n/a | 60.7 | 9.9 | 0.8 | 1.4 | 116 | 29 |
| Cholesterol (mg) | 129.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 76.3 | 0.0 | 36.6 | n/a | n/a | n/a | 0.0 | 0.0 | 237.6 | 744.0 | 1,224 | 306 |
| Copper (mg) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.3 | 0.4 | 0.1 | 0.1 | 1 | 0 |
| Cystine (g) | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.2 | 0.1 | 0.7 | 0.5 | 2 | 0 |
| Dietary Fiber (g) | 3.0 | 0.5 | 0.0 | 0.8 | n/a | 0.5 | n/a | 0.0 | 0.4 | 0.0 | n/a | n/a | n/a | 2.9 | 4.8 | 0.0 | 0.0 | 13 | 3 |
| Folate (mcg) | 15.9 | 1.1 | 0.0 | 1.1 | n/a | 5.7 | n/a | 1.1 | 28.6 | 18.3 | n/a | n/a | n/a | 133.2 | 357.6 | 21.6 | 94.0 | 678 | 170 |
| Folate, DFE (mcg) | 15.9 | 1.1 | 0.1 | 1.1 | n/a | 5.7 | n/a | 1.1 | 45.5 | 18.3 | n/a | n/a | n/a | 205.2 | 357.6 | 21.6 | 94.0 | 767 | 192 |
| Folate, food (mcg) | 15.9 | 1.1 | 0.0 | 1.1 | n/a | 5.7 | n/a | 1.1 | 4.5 | 18.3 | n/a | n/a | n/a | 30.0 | 357.6 | 21.6 | 94.0 | 551 | 138 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 24.1 | 0.0 | n/a | n/a | n/a | 103.2 | 0.0 | 0.0 | 0.0 | 127 | 32 |
| Fructose | n/a | 0.0 | n/a | 0.2 | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2.2 | 1.9 | n/a | 0.0 | 5 | 1 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 0.1 | n/a | 0.1 | n/a | 0.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.7 | 1.0 | n/a | 0.7 | 4 | 1 |
| Glutamic acid (g) | 4.4 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.1 | 0.5 | 2.3 | n/a | n/a | n/a | 3.0 | 0.6 | 12.9 | 3.3 | 27 | 7 |
| Glycine (g) | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.3 | n/a | n/a | n/a | 0.3 | 0.2 | 1.2 | 0.9 | 5 | 1 |
| Histidine (g) | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.2 | 0.1 | 2.4 | 0.6 | 5 | 1 |
| Hydroxyproline (g) | 0.0 | 0.0 | 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) | 2.3 | 0.2 | 0.1 | 0.5 | n/a | 0.1 | n/a | 0.0 | 0.7 | 0.1 | n/a | n/a | n/a | 4.5 | 2.2 | 0.4 | 3.5 | 15 | 4 |
| Isoleucine (g) | 1.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.6 | n/a | n/a | n/a | 0.4 | 0.2 | 3.5 | 1.3 | 7 | 2 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 18.5 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 18 | 5 |
| Leucine (g) | 2.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 1.0 | n/a | n/a | n/a | 0.6 | 0.3 | 6.7 | 2.2 | 13 | 3 |
| Lysine (g) | 2.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | 0.2 | 0.3 | 5.9 | 1.8 | 11 | 3 |
| Magnesium (mg) | 49.9 | 7.4 | 0.6 | 4.1 | n/a | 3.0 | n/a | 0.7 | 3.4 | 36.6 | n/a | n/a | n/a | 27.6 | 33.6 | 77.8 | 24.0 | 269 | 67 |
| Maltose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.3 | 0.0 | n/a | 0.0 | 1 | 0 |
| Manganese (mg) | 1.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.6 | 0.4 | 0.0 | 0.1 | 3 | 1 |
| Methionine (g) | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.2 | 0.1 | 1.8 | 0.8 | 4 | 1 |
| Monounsaturated Fat (g) | 9.9 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 7.5 | 0.0 | 3.0 | n/a | n/a | n/a | 0.8 | 0.0 | 21.7 | 7.3 | 51 | 13 |
| Niacin (mg) | 6.6 | 0.1 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.9 | 0.3 | n/a | n/a | n/a | 5.3 | 2.6 | 0.2 | 0.2 | 16 | 4 |
| Pantothenic acid (mg) | 1.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.1 | 1.4 | n/a | n/a | n/a | 0.2 | 0.5 | 1.2 | 3.1 | 8 | 2 |
| Phenylalanine (g) | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.5 | n/a | n/a | n/a | 0.4 | 0.2 | 3.8 | 1.4 | 8 | 2 |
| Phosphorus (mg) | 347.3 | 15.9 | 1.1 | 7.2 | n/a | 8.7 | n/a | 8.5 | 16.9 | 307.4 | n/a | n/a | n/a | 118.8 | 129.6 | 1,306.8 | 396.0 | 2,664 | 666 |
| Phytosterols (mg) | 11.3 | n/a | n/a | 4.0 | n/a | 4.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 20 | 5 |
| Polyunsaturated Fat (g) | 1.8 | 0.1 | 0.0 | 0.2 | n/a | 0.0 | n/a | 1.1 | 0.1 | 0.7 | n/a | n/a | n/a | 1.6 | 0.3 | 3.7 | 3.8 | 13 | 3 |
| Potassium (mg) | 651.5 | 20.7 | 6.0 | 52.4 | n/a | 43.8 | n/a | 8.5 | 16.7 | 483.1 | n/a | n/a | n/a | 120.0 | 537.6 | 175.0 | 276.0 | 2,391 | 598 |
| Proline (g) | 1.2 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.2 | 1.2 | n/a | n/a | n/a | 1.0 | 0.2 | 8.4 | 1.0 | 13 | 3 |
| Protein (g) | 37.7 | 0.7 | 0.1 | 0.3 | n/a | 0.3 | n/a | 0.3 | 1.6 | 11.5 | n/a | n/a | n/a | 9.2 | 5.8 | 64.4 | 25.1 | 157 | 39 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 238.2 | 0.0 | 164.7 | n/a | n/a | n/a | 0.0 | 0.0 | 578.9 | 320.0 | 1,302 | 325 |
| Riboflavin (mg) | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.6 | n/a | n/a | n/a | 0.4 | 0.3 | 0.6 | 0.9 | 3 | 1 |
| Saturated Fat (g) | 6.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 18.2 | 0.0 | 6.8 | n/a | n/a | n/a | 0.9 | 0.1 | 40.9 | 6.3 | 80 | 20 |
| Selenium (mcg) | 47.0 | 4.9 | 0.0 | 0.1 | n/a | 0.2 | n/a | 0.4 | 5.3 | 13.5 | n/a | n/a | n/a | 20.8 | 14.6 | 31.3 | 61.4 | 200 | 50 |
| Serine (g) | 1.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.4 | n/a | n/a | n/a | 0.4 | 0.3 | 3.7 | 1.9 | 8 | 2 |
| Sodium (mg) | 2,960.1 | 170.3 | 29.8 | 1.6 | n/a | 1.2 | n/a | 253.5 | 0.3 | 157.4 | n/a | n/a | n/a | 613.2 | 33.6 | 725.8 | 284.0 | 5,231 | 1,308 |
| Starch | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 48.7 | 0.0 | n/a | n/a | 49 | 12 |
| Stigmasterol | n/a | n/a | 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 | n/a | 0 | 0 |
| Sucrose | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | 1 | 0 |
| Sugar (g) | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 1.3 | n/a | 0.0 | 0.0 | 18.5 | n/a | n/a | n/a | 5.2 | 3.1 | 0.8 | 0.7 | 30 | 8 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 0.5 | 0.4 | 0.1 | 0.1 | 3 | 1 |
| Threonine (g) | 1.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | 0.3 | 0.2 | 2.4 | 1.1 | 6 | 1 |
| Tocopherol, alpha (mg) | 0.2 | 0.1 | 0.0 | 0.7 | n/a | 0.0 | n/a | 0.8 | 0.0 | 0.3 | n/a | n/a | n/a | 0.3 | 3.6 | 0.6 | 2.1 | 9 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.3 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.5 | n/a | 1.0 | 2 | 0 |
| Total Fat (g) | 19.5 | 0.6 | 0.0 | 0.3 | n/a | 0.0 | n/a | 28.8 | 0.2 | 11.9 | n/a | n/a | n/a | 3.9 | 0.5 | 69.9 | 19.0 | 155 | 39 |
| Trans-monoenoic Fat | n/a | 0.0 | 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 | 0.1 | 1 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 1 | 0 |
| Tryptophan (g) | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.1 | 0.1 | 0.9 | 0.3 | 2 | 1 |
| Tyrosine (g) | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | 0.3 | 0.1 | 3.8 | 1.0 | 7 | 2 |
| Valine (g) | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.7 | n/a | n/a | n/a | 0.4 | 0.3 | 4.8 | 1.7 | 10 | 2 |
| Vitamin A, IU (IU) | 0.0 | 10.7 | 77.1 | 1,132.8 | n/a | 0.6 | n/a | 887.1 | 0.0 | 592.9 | n/a | n/a | n/a | 0.0 | 2,414.4 | 2,047.7 | 1,080.0 | 8,243 | 2,061 |
| Vitamin A, RAE (mcg) | 0.0 | 0.6 | 3.9 | 56.6 | n/a | 0.0 | n/a | 242.8 | 0.0 | 168.4 | n/a | n/a | n/a | 0.0 | 120.0 | 585.4 | 320.0 | 1,498 | 374 |
| Vitamin B-12 (mcg) | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 1.6 | n/a | n/a | n/a | 0.0 | 0.0 | 3.5 | 1.8 | 8 | 2 |
| Vitamin B-6 (mg) | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.1 | 0.2 | 0.2 | 0.3 | 2 | 0 |
| Vitamin C (mg) | 9.1 | 0.2 | 0.2 | 0.0 | n/a | 2.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 18.5 | 0.0 | 0.0 | 30 | 8 |
| Vitamin D (IU) | 65.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 21.3 | 0.0 | 186.7 | n/a | n/a | n/a | 0.0 | 0.0 | 51.8 | 164.0 | 490 | 122 |
| Water (g) | 152.7 | 12.4 | 4.5 | 0.3 | n/a | 26.7 | n/a | 5.6 | 1.9 | 322.6 | n/a | n/a | n/a | 43.7 | 222.3 | 71.7 | 152.3 | 1,017 | 254 |
| Zinc (mg) | 3.1 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.1 | 1.4 | n/a | n/a | n/a | 0.9 | 1.4 | 8.4 | 2.6 | 18 | 5 |
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