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 (134g) fresh asparagus |
2 tablespoons (28g) unsalted butter |
1 cup (89g) leeks |
2 tablespoons (15g) all-purpose flour |
1 1/4 cups (305g) whole milk |
1 cup (132g) white cheddar cheese |
1 to taste (0g) kosher salt |
1 to taste (3g) black pepper |
14 ounces (397g) water-packed artichoke hearts |
1/2 cup (73g) fresh peas |
2 tablespoons (6g) fresh chives |
2 tablespoons (11g) of fresh mint |
2 tablespoons (7g) flat leaf parsley |
1/2 teaspoon (1g) lemon zest |
4 ounces (114g) fresh goat cheese |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.0 | 0.1 | 0.0 | 0.3 | 0.9 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 2 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 1.2 | n/a | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 3 | 1 |
| Ash (g) | 0.8 | 0.0 | 0.9 | 0.1 | 2.0 | 5.2 | n/a | n/a | 2.9 | 0.6 | 0.1 | 0.2 | 0.2 | 0.0 | 3.3 | 16 | 4 |
| Aspartic acid (g) | 0.7 | 0.0 | 0.1 | 0.1 | 0.7 | 2.1 | n/a | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 5 | 1 |
| Beta-sitosterol | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 32.2 | 6.8 | 52.5 | 2.2 | 344.7 | 951.7 | n/a | n/a | 83.4 | 18.1 | 5.5 | 22.7 | 10.1 | 1.3 | 338.5 | 1,870 | 467 |
| Calories | 26.8 | 203.6 | 54.3 | 54.6 | 186.1 | 532.0 | n/a | n/a | 210.4 | 58.7 | 1.8 | 5.0 | 2.6 | 0.5 | 413.5 | 1,750 | 437 |
| Calories (kj) | 113.9 | 851.7 | 227.0 | 228.4 | 777.8 | 2,222.9 | n/a | n/a | 873.2 | 245.8 | 7.6 | 21.0 | 11.1 | 2.0 | 1,731.3 | 7,314 | 1,828 |
| Campesterol | 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 |
| Carbohydrates (g) | 5.2 | 0.0 | 12.6 | 11.4 | 14.6 | 1.7 | n/a | n/a | 47.4 | 10.5 | 0.3 | 1.0 | 0.5 | 0.2 | 2.9 | 108 | 27 |
| Cholesterol (mg) | 0.0 | 61.1 | 0.0 | 0.0 | 30.5 | 138.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 89.7 | 320 | 80 |
| Copper (mg) | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0 | 0 |
| Dietary Fiber (g) | 2.8 | 0.0 | 1.6 | 0.4 | 0.0 | 0.0 | n/a | n/a | 34.1 | 3.7 | 0.2 | 0.8 | 0.2 | 0.1 | 0.0 | 44 | 11 |
| Folate (mcg) | 69.7 | 0.9 | 57.0 | 3.9 | 15.3 | 23.8 | n/a | n/a | 353.3 | 47.1 | 6.3 | 12.0 | 11.2 | 0.1 | 2.3 | 603 | 151 |
| Folate, DFE (mcg) | 69.7 | 0.9 | 57.0 | 3.9 | 15.3 | 23.8 | n/a | n/a | 353.3 | 47.1 | 6.3 | 12.0 | 11.2 | 0.1 | 2.3 | 603 | 151 |
| Folate, food (mcg) | 69.7 | 0.9 | 57.0 | 3.9 | 15.3 | 23.8 | n/a | n/a | 353.3 | 47.1 | 6.3 | 12.0 | 11.2 | 0.1 | 2.3 | 603 | 151 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 1.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.3 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 0.3 | 0.1 | 0.2 | 0.5 | 1.9 | 8.0 | n/a | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 4.6 | 16 | 4 |
| Glycine (g) | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 0.6 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 1 | 0 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1.2 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 2 | 1 |
| Iron (mg) | 2.9 | 0.0 | 1.9 | 0.2 | 0.1 | 0.9 | n/a | n/a | 2.4 | 1.1 | 0.1 | 1.4 | 0.5 | 0.0 | 1.8 | 13 | 3 |
| Isoleucine (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.5 | 2.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 4 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | 15.4 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 16 | 4 |
| Leucine (g) | 0.2 | 0.0 | 0.1 | 0.1 | 0.8 | 3.1 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 2.1 | 7 | 2 |
| Lysine (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.4 | 2.7 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 1.8 | 5 | 1 |
| Magnesium (mg) | 18.8 | 0.6 | 24.9 | 3.3 | 30.5 | 37.0 | n/a | n/a | 166.7 | 23.9 | 2.5 | 7.2 | 3.7 | 0.2 | 32.9 | 352 | 88 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.2 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.9 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 2 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | 6.0 | 0.0 | 0.0 | 2.5 | 12.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.7 | 29 | 7 |
| Niacin (mg) | 1.3 | 0.0 | 0.4 | 0.2 | 0.3 | 0.1 | n/a | n/a | 4.4 | 1.5 | 0.0 | 0.1 | 0.1 | 0.0 | 1.3 | 10 | 2 |
| Pantothenic acid (mg) | 0.4 | 0.0 | 0.1 | 0.1 | 1.1 | 0.5 | n/a | n/a | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 4 | 1 |
| Phenylalanine (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.4 | 1.7 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 4 | 1 |
| Phosphorus (mg) | 69.7 | 6.8 | 31.2 | 16.2 | 256.2 | 675.8 | n/a | n/a | 289.8 | 78.3 | 3.5 | 6.8 | 4.3 | 0.1 | 426.0 | 1,865 | 466 |
| Phytosterols (mg) | 32.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | 1.1 | 0.4 | 0.4 | n/a | 35 | 9 |
| Polyunsaturated Fat (g) | 0.1 | 0.9 | 0.1 | 0.1 | 0.6 | 1.2 | n/a | n/a | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 5 | 1 |
| Potassium (mg) | 270.7 | 6.8 | 160.2 | 16.0 | 402.6 | 129.4 | n/a | n/a | 1,135.2 | 176.9 | 17.8 | 52.2 | 40.7 | 1.6 | 179.5 | 2,590 | 647 |
| Proline (g) | 0.1 | 0.0 | 0.1 | 0.2 | 1.0 | 3.7 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 3.0 | 8 | 2 |
| Protein (g) | 2.9 | 0.2 | 1.3 | 1.5 | 9.6 | 32.9 | n/a | n/a | 11.5 | 3.9 | 0.2 | 0.4 | 0.2 | 0.0 | 24.5 | 89 | 22 |
| Retinol (mcg) | 0.0 | 190.6 | 0.0 | 0.0 | 137.3 | 340.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 455.5 | 1,124 | 281 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 2 | 1 |
| Saturated Fat (g) | 0.1 | 14.6 | 0.0 | 0.0 | 5.7 | 27.8 | n/a | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 23.4 | 72 | 18 |
| Selenium (mcg) | 3.1 | 0.3 | 0.9 | 5.1 | 11.3 | 18.3 | n/a | n/a | 0.8 | 1.3 | 0.1 | n/a | 0.0 | 0.0 | 4.3 | 45 | 11 |
| Serine (g) | 0.1 | 0.0 | 0.1 | 0.1 | 0.3 | 1.9 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 4 | 1 |
| Sodium (mg) | 2.7 | 3.1 | 17.8 | 0.3 | 131.2 | 819.7 | n/a | n/a | 238.2 | 3.6 | 0.2 | 3.4 | 4.1 | 0.1 | 585.0 | 1,809 | 452 |
| Starch | n/a | 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 | 0 | 0 |
| Stigmasterol | 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 |
| Sucrose (g) | 0.3 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | n/a | 2.9 | 3.6 | n/a | n/a | n/a | n/a | n/a | 7 | 2 |
| Sugar (g) | 2.5 | 0.0 | 3.5 | 0.0 | 15.4 | 0.7 | n/a | n/a | 3.9 | 4.1 | 0.1 | n/a | 0.1 | 0.0 | 2.9 | 33 | 8 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Threonine (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.4 | 1.2 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 3 | 1 |
| Tocopherol, alpha (mg) | 1.5 | 0.7 | 0.8 | 0.0 | 0.2 | 0.4 | n/a | n/a | 0.8 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 5 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.7 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 0.2 | 23.0 | 0.3 | 0.1 | 9.9 | 43.7 | n/a | n/a | 1.3 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 33.9 | 113 | 28 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 1.6 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 3 | 1 |
| Valine (g) | 0.2 | 0.0 | 0.0 | 0.1 | 0.6 | 2.2 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 1.7 | 5 | 1 |
| Vitamin A, IU (IU) | 1,013.0 | 709.7 | 1,483.6 | 0.0 | 494.1 | 1,322.6 | n/a | n/a | 51.6 | 554.6 | 261.2 | 462.2 | 619.4 | 0.5 | 1,663.1 | 8,636 | 2,159 |
| Vitamin A, RAE (mcg) | 50.9 | 194.3 | 73.9 | 0.0 | 140.3 | 349.8 | n/a | n/a | 4.0 | 27.6 | 13.1 | 23.1 | 31.0 | 0.0 | 462.4 | 1,370 | 343 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 1.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3 | 1 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Vitamin C (mg) | 7.5 | 0.0 | 10.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 29.4 | 29.0 | 3.5 | 1.5 | 9.8 | 1.3 | 0.0 | 93 | 23 |
| Vitamin D (IU) | 0.0 | 17.0 | 0.0 | 0.0 | 155.6 | 31.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25.0 | 229 | 57 |
| Water (g) | 124.9 | 5.1 | 73.9 | 1.8 | 268.8 | 48.5 | n/a | n/a | 333.7 | 57.2 | 5.4 | 9.8 | 6.4 | 0.8 | 51.7 | 988 | 247 |
| Zinc (mg) | 0.7 | 0.0 | 0.1 | 0.1 | 1.1 | 4.1 | n/a | n/a | 1.6 | 0.9 | 0.0 | 0.1 | 0.1 | 0.0 | 0.7 | 10 | 2 |
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