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Nutritional Facts: Vegetarian Shepherd's Pie

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.

  8 ounces (227g)
instant mashed potatoes
4 cups (948g)
water
1 cup (198g)
lentils
2 cups (474g)
water
2 (0g)
bay leaves
2 tablespoons (27g)
olive oil
1 (110g)
onions
2 cups (280g)
peas and carrots
1 cup (149g)
corn
1 tablespoon (8g)
garlic
1/4 cup (15g)
fresh parsley
2 teaspoons (11g)
Worcestershire sauce
3/4 teaspoon (1g)
dried oregano
1 pinch (0g)
cayenne
1 to taste (0g)
salt and pepper
1 to taste (0g)
nonstick cooking spray
Total 1 serving
Alanine (g) 0.6 n/a 0.7 n/a n/a 0.0 0.0 0.4 0.5 0.0 0.0 n/a 0.0 n/a n/a n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 1.0 n/a 1.4 n/a n/a 0.0 0.1 0.7 0.2 0.1 0.0 n/a 0.0 n/a n/a n/a 3 0
Ash (g) 7.9 0.9 1.6 0.5 0.0 0.0 0.4 1.7 1.1 0.1 0.3 0.2 0.1 0.0 n/a n/a 15 2
Aspartic acid (g) 4.2 n/a 2.0 n/a n/a 0.0 0.1 0.9 0.4 0.0 0.0 n/a 0.0 n/a n/a n/a 8 1
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 61.2 28.4 37.6 14.2 1.0 0.3 25.3 75.6 4.5 15.1 20.7 12.1 12.0 0.7 n/a n/a 309 39
Calories 802.9 0.0 229.7 0.0 0.4 238.7 44.0 148.4 143.0 12.5 5.4 8.8 2.0 1.4 n/a n/a 1,637 205
Calories (kj) 3,356.6 0.0 964.3 0.0 1.6 998.7 182.6 621.6 597.5 52.1 22.7 36.9 8.3 6.0 n/a n/a 6,849 856
Carbohydrates (g) 184.1 0.0 39.9 0.0 0.1 0.0 10.3 31.2 31.3 2.8 0.9 2.2 0.5 0.3 n/a n/a 303 38
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Copper (mg) 0.4 0.1 0.5 0.0 0.0 0.0 0.0 0.2 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 0
Cystine (g) 0.2 n/a 0.2 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 1 0
Dietary Fiber (g) 15.0 0.0 15.6 0.0 0.0 0.0 1.9 9.5 3.6 0.2 0.5 0.0 0.3 0.1 n/a n/a 47 6
Folate (mcg) 104.3 0.0 358.4 0.0 0.2 0.0 20.9 100.8 34.3 0.3 22.8 0.9 1.8 0.5 n/a n/a 645 81
Folate, DFE (mcg) 104.3 0.0 358.4 0.0 0.2 0.0 20.9 100.8 34.3 0.3 22.8 0.9 1.8 0.5 n/a n/a 645 81
Folate, food (mcg) 104.3 0.0 358.4 0.0 0.2 0.0 20.9 100.8 34.3 0.3 22.8 0.9 1.8 0.5 n/a n/a 645 81
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose (g) 2.2 n/a n/a n/a n/a n/a 1.4 n/a 1.2 n/a n/a n/a 0.0 n/a n/a n/a 5 1
Galactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) (g) 2.0 n/a n/a n/a n/a n/a 2.2 n/a 1.3 n/a n/a n/a 0.0 n/a n/a n/a 5 1
Glutamic acid (g) 3.2 n/a 2.8 n/a n/a 0.0 0.3 1.4 1.0 0.1 0.0 n/a 0.0 n/a n/a n/a 9 1
Glycine (g) 0.6 n/a 0.7 n/a n/a 0.0 0.0 0.3 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 2 0
Histidine (g) 0.3 n/a 0.5 n/a n/a 0.0 0.0 0.2 0.1 0.0 0.0 n/a 0.0 n/a n/a n/a 1 0
Hydroxyproline (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 0.0 n/a n/a n/a 0 0
Iron (mg) 2.7 0.0 6.6 0.0 0.1 0.2 0.2 3.1 0.7 0.1 0.9 0.6 0.3 0.0 n/a n/a 15 2
Isoleucine (g) 0.6 n/a 0.8 n/a n/a 0.0 0.0 0.3 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 2 0
Lactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 1.0 n/a 1.3 n/a n/a 0.0 0.0 0.6 0.5 0.0 0.0 n/a 0.0 n/a n/a n/a 3 0
Lysine (g) 1.0 n/a 1.2 n/a n/a 0.0 0.0 0.5 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 3 0
Magnesium (mg) 149.7 9.5 71.3 4.7 0.1 0.0 11.0 50.4 38.7 2.1 7.5 1.5 2.0 0.7 n/a n/a 349 44
Maltose (g) 1.1 n/a n/a n/a n/a n/a 0.0 n/a 0.3 n/a n/a n/a 0.0 n/a n/a n/a 1 0
Manganese (mg) 0.4 0.0 1.0 0.0 0.0 0.0 0.1 0.7 0.2 0.1 0.0 n/a 0.0 0.0 n/a n/a 3 0
Methionine (g) 0.3 n/a 0.2 n/a n/a 0.0 0.0 0.1 0.1 0.0 0.0 n/a 0.0 n/a n/a n/a 1 0
Monounsaturated Fat (g) 0.0 0.0 0.1 0.0 0.0 19.7 0.0 0.1 0.6 0.0 0.0 0.0 0.0 0.0 n/a n/a 21 3
Niacin (mg) 14.2 0.0 2.1 0.0 0.0 0.0 0.1 4.0 2.5 0.1 0.2 0.1 0.0 0.0 n/a n/a 23 3
Pantothenic acid (mg) 4.7 0.0 1.3 0.0 n/a 0.0 0.1 0.6 1.2 0.0 0.1 n/a 0.0 n/a n/a n/a 8 1
Phenylalanine (g) 1.1 n/a 0.9 n/a n/a 0.0 0.0 0.3 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 3 0
Phosphorus (mg) 353.8 0.0 356.4 0.0 0.1 0.0 31.9 168.0 114.7 12.8 8.7 6.8 1.1 1.3 n/a n/a 1,056 132
Phytosterols n/a n/a n/a n/a n/a 59.7 16.5 n/a n/a n/a 0.8 n/a 1.5 0.4 n/a n/a 79 10
Polyunsaturated Fat (g) 0.3 0.0 0.3 0.0 0.0 2.8 0.0 0.6 0.9 0.0 0.0 0.0 0.0 0.0 n/a n/a 5 1
Potassium (mg) 2,490.2 9.5 730.6 4.7 0.6 0.3 160.6 543.2 324.8 33.5 83.1 90.7 9.5 9.1 n/a n/a 4,490 561
Proline (g) 0.6 n/a 0.7 n/a n/a 0.0 0.0 0.3 0.4 0.0 0.0 n/a 0.0 n/a n/a n/a 2 0
Protein (g) 18.9 0.0 17.9 0.0 0.0 0.0 1.2 9.5 5.1 0.5 0.4 0.0 0.1 0.1 n/a n/a 54 7
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 n/a n/a 0 0
Riboflavin (mg) 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.2 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 0
Saturated Fat (g) 0.4 0.0 0.1 0.0 0.0 3.7 0.0 0.2 0.3 0.0 0.0 0.0 0.0 0.0 n/a n/a 5 1
Selenium (mcg) 30.4 0.0 5.5 0.0 0.0 0.0 0.6 3.4 0.3 1.2 0.0 0.1 0.0 0.0 n/a n/a 41 5
Serine (g) 0.7 n/a 0.8 n/a n/a 0.0 0.0 0.3 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 2 0
Sodium (mg) 235.9 28.4 4.0 14.2 0.0 0.5 4.4 221.2 1.5 1.4 8.4 111.1 0.2 0.1 n/a n/a 631 79
Starch (g) 160.1 n/a n/a n/a n/a n/a 0.0 n/a 10.7 n/a n/a n/a n/a n/a n/a n/a 171 21
Sucrose (g) 2.2 n/a n/a n/a n/a n/a 1.1 n/a 4.1 n/a n/a n/a 0.0 n/a n/a n/a 7 1
Sugar (g) 7.6 0.0 3.6 0.0 n/a 0.0 4.7 n/a 6.8 0.1 0.1 1.1 0.0 0.0 n/a n/a 24 3
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 2.2 0.0 0.3 0.0 0.0 0.0 0.1 0.5 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 3 0
Threonine (g) 0.6 n/a 0.6 n/a n/a 0.0 0.0 0.4 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 2 0
Tocopherol, alpha (mg) 0.1 0.0 0.2 0.0 n/a 3.9 0.0 n/a 0.1 0.0 0.1 0.0 0.1 0.1 n/a n/a 5 1
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a n/a n/a 0.2 0.0 n/a 0.3 n/a 0.1 n/a 0.2 n/a n/a n/a 1 0
Total Fat (g) 0.9 0.0 0.8 0.0 0.0 27.0 0.1 1.3 2.2 0.0 0.1 0.0 0.0 0.1 n/a n/a 33 4
Trans-monoenoic Fat 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
TransFatty acids 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
Tryptophan (g) 0.2 n/a 0.2 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0 0
Tyrosine (g) 0.5 n/a 0.5 n/a n/a 0.0 0.0 0.2 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 1 0
Valine (g) 1.0 n/a 0.9 n/a n/a 0.0 0.0 0.4 0.3 0.0 0.0 n/a 0.0 n/a n/a n/a 3 0
Vitamin A, IU (IU) 24.9 0.0 15.8 0.0 7.4 0.0 2.2 26,591.6 391.9 0.8 1,263.6 9.0 12.8 187.2 n/a n/a 28,507 3,563
Vitamin A, RAE (mcg) 2.3 0.0 0.0 0.0 0.4 0.0 0.0 1,330.0 19.4 0.0 63.2 0.6 0.6 9.4 n/a n/a 1,426 178
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Vitamin B-6 (mg) 1.7 0.0 0.4 0.0 0.0 0.0 0.1 0.3 0.2 0.1 0.0 0.0 0.0 0.0 n/a n/a 3 0
Vitamin C (mg) 183.7 0.0 3.0 0.0 0.1 0.0 8.1 31.4 8.2 2.6 20.0 1.5 0.0 0.3 n/a n/a 259 32
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Water (g) 14.9 947.1 137.9 473.5 0.0 0.0 98.0 236.2 109.4 4.9 13.2 8.9 0.1 0.0 n/a n/a 2,044 256
Zinc (mg) 1.6 0.0 2.5 0.0 0.0 0.0 0.2 1.5 0.9 0.1 0.2 0.0 0.0 0.0 n/a n/a 7 1

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