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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3/4 cup (101g) frozen peas |
3/4 cup (184g) plain low-fat yogurt |
1 tablespoon (100g) dijon-style mustard |
1 tablespoon (1g) fresh dill weed |
1 to taste (3g) black pepper |
31 ounces (878g) salmon |
1 cup (128g) carrots |
1 cup (81g) Quaker Oats |
1 cup (245g) plain low-fat yogurt |
3/4 cup (75g) green onions |
2 1/2 ounces (70g) sliced ripe olives |
3 (99g) egg whites |
1/3 cup (50g) green bell peppers |
1 tablespoon (100g) dijon-style mustard |
1/4 teaspoon (1g) black pepper |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.4 | n/a | 0.0 | n/a | 11.5 | 0.1 | 0.5 | 0.6 | 0.1 | 0.0 | 0.7 | 0.0 | n/a | 0.0 | 14 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.4 | 0.3 | n/a | 0.0 | n/a | 11.3 | 0.1 | 0.7 | 0.4 | 0.1 | 0.0 | 0.6 | 0.0 | n/a | 0.0 | 14 | 1 |
| Ash (g) | 0.8 | 2.0 | n/a | 0.0 | n/a | 13.4 | 1.2 | 1.4 | 2.7 | 0.6 | 1.6 | 0.6 | 0.2 | n/a | 0.0 | 25 | 2 |
| Aspartic acid (g) | 0.5 | 0.8 | n/a | 0.0 | n/a | 22.6 | 0.2 | 1.0 | 1.0 | 0.1 | 0.1 | 1.2 | 0.1 | n/a | 0.0 | 28 | 3 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 22.1 | 336.3 | n/a | 1.1 | n/a | 61.5 | 42.2 | 42.1 | 448.4 | 54.0 | 61.6 | 6.9 | 5.0 | n/a | 2.5 | 1,084 | 108 |
| Calories | 77.4 | 115.8 | n/a | 0.2 | n/a | 1,115.5 | 52.5 | 307.0 | 154.4 | 24.0 | 80.5 | 51.5 | 9.9 | n/a | 1.4 | 1,990 | 199 |
| Calories (kj) | 323.6 | 486.9 | n/a | 1.0 | n/a | 4,672.7 | 221.4 | 1,284.7 | 649.3 | 101.3 | 336.7 | 213.8 | 41.7 | n/a | 6.0 | 8,339 | 834 |
| Carbohydrates (g) | 13.7 | 12.9 | n/a | 0.0 | n/a | 0.0 | 12.3 | 54.8 | 17.2 | 5.5 | 4.4 | 0.7 | 2.3 | n/a | 0.4 | 124 | 12 |
| Cholesterol (mg) | 0.0 | 11.0 | n/a | 0.0 | n/a | 404.0 | 0.0 | 0.0 | 14.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 430 | 43 |
| Copper (mg) | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.1 | 0.3 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.1 | n/a | 0.0 | n/a | 1.4 | 0.1 | 0.4 | 0.1 | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 4.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | 3.6 | 8.2 | 0.0 | 2.0 | 2.2 | 0.0 | 0.8 | n/a | 0.1 | 21 | 2 |
| Folate (mcg) | 53.3 | 20.2 | n/a | 0.8 | n/a | 35.1 | 24.3 | 25.9 | 27.0 | 48.0 | 0.0 | 4.0 | 5.0 | n/a | 0.1 | 244 | 24 |
| Folate, DFE (mcg) | 53.3 | 20.2 | n/a | 0.8 | n/a | 35.1 | 24.3 | 25.9 | 27.0 | 48.0 | 0.0 | 4.0 | 5.0 | n/a | 0.1 | 244 | 24 |
| Folate, food (mcg) | 53.3 | 20.2 | n/a | 0.8 | n/a | 35.1 | 24.3 | 25.9 | 27.0 | 48.0 | 0.0 | 4.0 | 5.0 | n/a | 0.1 | 244 | 24 |
| Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose (g) | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.7 | 0.0 | n/a | n/a | n/a | 0.1 | 0.6 | n/a | 0.0 | 2 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.8 | 0.0 | n/a | n/a | n/a | 0.3 | 0.6 | n/a | 0.0 | 2 | 0 |
| Glutamic acid (g) | 0.7 | 1.9 | n/a | 0.0 | n/a | 25.5 | 0.5 | 2.3 | 2.5 | 0.3 | 0.1 | 1.5 | 0.1 | n/a | 0.0 | 35 | 4 |
| Glycine (g) | 0.2 | 0.2 | n/a | 0.0 | n/a | 11.1 | 0.1 | 0.5 | 0.3 | 0.1 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 13 | 1 |
| Histidine (g) | 0.1 | 0.2 | n/a | 0.0 | n/a | 4.8 | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 6 | 1 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 1.5 | 0.1 | n/a | 0.0 | n/a | 3.3 | 0.4 | 3.4 | 0.2 | 1.1 | 2.3 | 0.1 | 0.2 | n/a | 0.1 | 13 | 1 |
| Isoleucine (g) | 0.2 | 0.5 | n/a | 0.0 | n/a | 8.4 | 0.1 | 0.4 | 0.7 | 0.1 | 0.0 | 0.7 | 0.0 | n/a | 0.0 | 11 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.3 | 1.0 | n/a | 0.0 | n/a | 13.7 | 0.1 | 0.8 | 1.3 | 0.1 | 0.0 | 1.0 | 0.0 | n/a | 0.0 | 18 | 2 |
| Lysine (g) | 0.3 | 0.9 | n/a | 0.0 | n/a | 15.4 | 0.1 | 0.5 | 1.2 | 0.1 | 0.0 | 0.8 | 0.0 | n/a | 0.0 | 19 | 2 |
| Magnesium (mg) | 26.1 | 31.2 | n/a | 0.3 | n/a | 237.1 | 15.4 | 111.8 | 41.7 | 15.0 | 2.8 | 10.9 | 5.0 | n/a | 1.0 | 498 | 50 |
| Maltose (g) | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.2 | 2.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 4 | 0 |
| Methionine (g) | 0.1 | 0.3 | n/a | 0.0 | n/a | 5.1 | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 6 | 1 |
| Monounsaturated Fat (g) | 0.0 | 0.8 | n/a | 0.0 | n/a | 11.8 | 0.0 | 1.6 | 1.0 | 0.0 | 5.5 | 0.0 | 0.0 | n/a | 0.0 | 21 | 2 |
| Niacin (mg) | 1.7 | 0.2 | n/a | 0.0 | n/a | 70.2 | 1.3 | 0.9 | 0.3 | 0.4 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 75 | 8 |
| Pantothenic acid (mg) | 0.5 | 1.1 | n/a | 0.0 | n/a | 9.0 | 0.3 | 0.9 | 1.4 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 14 | 1 |
| Phenylalanine (g) | 0.2 | 0.5 | n/a | 0.0 | n/a | 7.4 | 0.1 | 0.5 | 0.7 | 0.0 | 0.0 | 0.7 | 0.0 | n/a | 0.0 | 10 | 1 |
| Phosphorus (mg) | 82.4 | 264.6 | n/a | 0.4 | n/a | 2,292.4 | 44.8 | 332.1 | 352.8 | 27.8 | 2.1 | 14.9 | 9.9 | n/a | 0.9 | 3,425 | 343 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.5 | n/a | 0.5 | 5 | 0 |
| Polyunsaturated Fat (g) | 0.2 | 0.1 | n/a | 0.0 | n/a | 7.1 | 0.1 | 1.9 | 0.1 | 0.1 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 10 | 1 |
| Potassium (mg) | 153.8 | 430.0 | n/a | 3.9 | n/a | 3,214.7 | 409.6 | 293.2 | 573.3 | 207.0 | 5.6 | 161.4 | 86.8 | n/a | 7.6 | 5,547 | 555 |
| Proline (g) | 0.2 | 1.1 | n/a | 0.0 | n/a | 7.6 | 0.1 | 0.4 | 1.5 | 0.1 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 11 | 1 |
| Protein (g) | 5.2 | 9.6 | n/a | 0.0 | n/a | 180.1 | 1.2 | 10.7 | 12.9 | 1.4 | 0.6 | 10.8 | 0.4 | n/a | 0.1 | 233 | 23 |
| Retinol (mcg) | 0.0 | 25.7 | n/a | 0.0 | n/a | 307.4 | 0.0 | 0.0 | 34.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 367 | 37 |
| Riboflavin (mg) | 0.1 | 0.4 | n/a | 0.0 | n/a | 0.9 | 0.1 | 0.1 | 0.5 | 0.1 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 3 | 0 |
| Saturated Fat (g) | 0.1 | 1.8 | n/a | 0.0 | n/a | 7.1 | 0.0 | 0.9 | 2.5 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | 13 | 1 |
| Selenium (mcg) | 1.9 | 6.1 | n/a | n/a | n/a | 275.8 | 0.1 | 23.4 | 8.1 | 0.5 | 0.6 | 19.8 | 0.0 | n/a | 0.0 | 336 | 34 |
| Serine (g) | 0.2 | 0.6 | n/a | 0.0 | n/a | 7.9 | 0.1 | 0.6 | 0.8 | 0.1 | 0.0 | 0.8 | 0.0 | n/a | 0.0 | 11 | 1 |
| Sodium (mg) | 108.5 | 128.6 | n/a | 0.3 | n/a | 658.7 | 88.3 | 4.9 | 171.5 | 12.0 | 514.5 | 164.3 | 1.5 | n/a | 0.1 | 1,853 | 185 |
| Starch (g) | 4.2 | n/a | n/a | n/a | n/a | n/a | 1.8 | 46.9 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 53 | 5 |
| Sucrose (g) | 4.6 | n/a | n/a | n/a | n/a | n/a | 4.6 | 0.8 | n/a | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | 10 | 1 |
| Sugar (g) | 5.0 | 12.9 | n/a | n/a | n/a | 0.0 | 6.1 | 0.8 | 17.2 | 1.7 | 0.0 | 0.7 | 1.2 | n/a | 0.0 | 46 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.1 | n/a | 0.0 | n/a | 0.7 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
| Threonine (g) | 0.2 | 0.4 | n/a | 0.0 | n/a | 9.4 | 0.2 | 0.3 | 0.5 | 0.1 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 12 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.1 | n/a | n/a | n/a | 3.5 | 0.8 | 0.3 | 0.1 | 0.4 | 1.2 | 0.0 | 0.2 | n/a | 0.0 | 7 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.8 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Total Fat (g) | 0.4 | 2.8 | n/a | 0.0 | n/a | 38.6 | 0.3 | 5.3 | 3.8 | 0.1 | 7.5 | 0.2 | 0.1 | n/a | 0.0 | 59 | 6 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.1 | n/a | 0.0 | n/a | 1.9 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 2 | 0 |
| Tyrosine (g) | 0.1 | 0.5 | n/a | 0.0 | n/a | 6.5 | 0.1 | 0.3 | 0.6 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 9 | 1 |
| Valine (g) | 0.2 | 0.8 | n/a | 0.0 | n/a | 9.7 | 0.1 | 0.6 | 1.1 | 0.1 | 0.0 | 0.8 | 0.0 | n/a | 0.0 | 13 | 1 |
| Vitamin A, IU (IU) | 2,068.3 | 93.7 | n/a | 41.2 | n/a | 1,027.6 | 21,383.7 | 0.0 | 125.0 | 747.8 | 282.1 | 0.0 | 183.6 | n/a | 3.1 | 25,956 | 2,596 |
| Vitamin A, RAE (mcg) | 103.5 | 25.7 | n/a | 2.1 | n/a | 307.4 | 1,068.8 | 0.0 | 34.3 | 37.5 | 14.0 | 0.0 | 8.9 | n/a | 0.2 | 1,602 | 160 |
| Vitamin B-12 (mcg) | 0.0 | 1.0 | n/a | 0.0 | n/a | 36.5 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 39 | 4 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | n/a | 0.0 | n/a | 5.4 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 6 | 1 |
| Vitamin C (mg) | 18.1 | 1.5 | n/a | 0.5 | n/a | 0.0 | 7.6 | 0.0 | 2.0 | 14.1 | 0.6 | 0.0 | 39.9 | n/a | 0.0 | 84 | 8 |
| Vitamin D (IU) | 0.0 | 1.8 | n/a | 0.0 | n/a | 3,820.7 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3,825 | 383 |
| Water (g) | 80.4 | 156.3 | n/a | 0.5 | n/a | 663.3 | 113.0 | 8.8 | 208.4 | 67.4 | 56.0 | 86.7 | 46.6 | n/a | 0.1 | 1,487 | 149 |
| Zinc (mg) | 0.8 | 1.6 | n/a | 0.0 | n/a | 3.4 | 0.3 | 2.9 | 2.2 | 0.3 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 12 | 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.