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.
|
300 g (300g) yogurt |
150 g (150g) cream cheese |
4 tablespoons (2g) dill |
2 tablespoons (8g) parsley |
6 (300g) eggs |
200 g (200g) cod |
200 g (200g) haddock |
200 g (200g) prawns |
1/2 (29g) lemons |
400 g (400g) carrots |
300 g (300g) swede |
1 (50g) eggs |
4 tablespoons (60g) yoghurt |
1 to taste (0g) salt |
1 to taste (0g) pepper |
Total | 1 serving | |
| Alanine (g) | 0.4 | 0.3 | 0.0 | 0.0 | 2.2 | 2.2 | 2.8 | 1.7 | n/a | 0.5 | 0.1 | 0.4 | 0.1 | n/a | n/a | 11 | 3 |
| Alcohol (g) | 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 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.3 | 0.4 | 0.0 | 0.0 | 2.5 | 2.1 | 2.8 | 2.7 | n/a | 0.4 | 0.4 | 0.4 | 0.1 | n/a | n/a | 12 | 3 |
| Ash (g) | 2.2 | 2.0 | 0.1 | 0.2 | 3.2 | 2.3 | 3.1 | 3.7 | 0.1 | 3.9 | 2.4 | 0.5 | 0.4 | n/a | n/a | 24 | 6 |
| Aspartic acid (g) | 0.8 | 0.8 | 0.0 | 0.0 | 4.0 | 3.6 | 4.7 | 3.0 | n/a | 0.8 | 0.3 | 0.7 | 0.2 | n/a | n/a | 19 | 5 |
| Caffeine (mg) | 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 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 363.0 | 147.3 | 4.4 | 10.5 | 168.0 | 32.0 | 28.0 | 108.0 | 7.5 | 132.0 | 141.0 | 28.0 | 72.7 | n/a | n/a | 1,242 | 311 |
| Calories | 183.0 | 513.9 | 0.9 | 2.7 | 429.0 | 164.0 | 180.0 | 142.0 | 8.4 | 164.0 | 108.0 | 71.5 | 36.6 | n/a | n/a | 2,004 | 501 |
| Calories (kj) | 770.9 | 2,150.3 | 3.8 | 11.5 | 1,797.0 | 686.0 | 756.0 | 594.0 | 35.1 | 692.0 | 453.1 | 299.5 | 154.3 | n/a | n/a | 8,404 | 2,101 |
| Carbohydrates (g) | 14.0 | 6.1 | 0.1 | 0.5 | 2.2 | 0.0 | 0.0 | 1.8 | 2.7 | 38.3 | 24.4 | 0.4 | 2.8 | n/a | n/a | 93 | 23 |
| Cholesterol (mg) | 39.0 | 165.3 | 0.0 | 0.0 | 1,116.0 | 86.0 | 132.0 | 252.0 | 0.0 | 0.0 | 0.0 | 186.0 | 7.8 | n/a | n/a | 1,984 | 496 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.4 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Cystine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.8 | 0.4 | 0.5 | 0.3 | n/a | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 3 | 1 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 11.2 | 7.5 | 0.0 | 0.0 | n/a | n/a | 20 | 5 |
| Folate (mcg) | 21.0 | 16.5 | 3.2 | 11.6 | 141.0 | 14.0 | 26.0 | 38.0 | 3.2 | 76.0 | 63.0 | 23.5 | 4.2 | n/a | n/a | 441 | 110 |
| Folate, DFE (mcg) | 21.0 | 16.5 | 3.2 | 11.6 | 141.0 | 14.0 | 26.0 | 38.0 | 3.2 | 76.0 | 63.0 | 23.5 | 4.2 | n/a | n/a | 441 | 110 |
| Folate, food (mcg) | 21.0 | 16.5 | 3.2 | 11.6 | 141.0 | 14.0 | 26.0 | 38.0 | 3.2 | 76.0 | 63.0 | 23.5 | 4.2 | n/a | n/a | 441 | 110 |
| 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 | n/a | n/a | 0 | 0 |
| Fructose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 2.2 | n/a | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.0 | n/a | n/a | 1.1 | n/a | n/a | 0.0 | n/a | 2.4 | n/a | 0.2 | n/a | n/a | n/a | 4 | 1 |
| Glutamic acid (g) | 2.0 | 2.0 | 0.0 | 0.0 | 5.0 | 5.3 | 6.9 | 4.8 | n/a | 1.5 | 0.4 | 0.8 | 0.4 | n/a | n/a | 29 | 7 |
| Glycine (g) | 0.3 | 0.2 | 0.0 | 0.0 | 1.3 | 1.7 | 2.2 | 1.6 | n/a | 0.2 | 0.1 | 0.2 | 0.1 | n/a | n/a | 8 | 2 |
| Histidine (g) | 0.3 | 0.3 | 0.0 | 0.0 | 0.9 | 1.0 | 1.4 | 0.6 | n/a | 0.2 | 0.1 | 0.2 | 0.1 | n/a | n/a | 5 | 1 |
| Hydroxyproline | 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) | 0.1 | 0.6 | 0.1 | 0.5 | 5.3 | 0.8 | 0.4 | 0.4 | 0.2 | 1.2 | 1.6 | 0.9 | 0.0 | n/a | n/a | 12 | 3 |
| Isoleucine (g) | 0.6 | 0.5 | 0.0 | 0.0 | 2.0 | 1.6 | 2.1 | 1.3 | n/a | 0.3 | 0.2 | 0.3 | 0.1 | n/a | n/a | 9 | 2 |
| Lactose | n/a | 4.8 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Leucine (g) | 1.0 | 1.0 | 0.0 | 0.0 | 3.3 | 2.9 | 3.8 | 2.3 | n/a | 0.4 | 0.1 | 0.5 | 0.2 | n/a | n/a | 16 | 4 |
| Lysine (g) | 0.9 | 0.9 | 0.0 | 0.0 | 2.7 | 3.3 | 4.3 | 2.6 | n/a | 0.4 | 0.1 | 0.5 | 0.2 | n/a | n/a | 16 | 4 |
| Magnesium (mg) | 36.0 | 13.5 | 1.2 | 3.8 | 36.0 | 64.0 | 52.0 | 44.0 | 2.3 | 48.0 | 69.0 | 6.0 | 7.2 | n/a | n/a | 383 | 96 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.5 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Methionine (g) | 0.3 | 0.3 | 0.0 | 0.0 | 1.1 | 1.1 | 1.4 | 0.8 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | n/a | n/a | 5 | 1 |
| Monounsaturated Fat (g) | 2.7 | 13.0 | 0.0 | 0.0 | 11.0 | 0.2 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | 1.8 | 0.5 | n/a | n/a | 30 | 7 |
| Niacin (mg) | 0.2 | 0.2 | 0.0 | 0.1 | 0.2 | 4.1 | 8.2 | 3.6 | 0.0 | 3.9 | 2.1 | 0.0 | 0.0 | n/a | n/a | 23 | 6 |
| Pantothenic acid (mg) | 1.2 | 0.9 | 0.0 | 0.0 | 4.6 | 0.3 | 1.0 | 0.6 | 0.1 | 1.1 | 0.5 | 0.8 | 0.2 | n/a | n/a | 11 | 3 |
| Phenylalanine (g) | 0.6 | 0.4 | 0.0 | 0.0 | 2.0 | 1.4 | 1.8 | 1.2 | n/a | 0.2 | 0.1 | 0.3 | 0.1 | n/a | n/a | 8 | 2 |
| Phosphorus (mg) | 285.0 | 159.3 | 1.4 | 4.4 | 594.0 | 406.0 | 556.0 | 488.0 | 4.6 | 140.0 | 174.0 | 99.0 | 57.0 | n/a | n/a | 2,969 | 742 |
| Phytosterols | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Polyunsaturated Fat (g) | 0.3 | 2.2 | 0.0 | 0.0 | 5.7 | 0.5 | 0.4 | 0.3 | 0.0 | 0.5 | 0.3 | 1.0 | 0.1 | n/a | n/a | 11 | 3 |
| Potassium (mg) | 465.0 | 207.4 | 15.8 | 42.1 | 414.0 | 826.0 | 702.0 | 226.0 | 40.0 | 1,280.0 | 1,011.1 | 69.0 | 93.1 | n/a | n/a | 5,391 | 1,348 |
| Proline (g) | 1.2 | 1.0 | 0.0 | 0.0 | 1.5 | 1.3 | 1.6 | 1.3 | n/a | 0.2 | n/a | 0.3 | 0.2 | n/a | n/a | 9 | 2 |
| Protein (g) | 10.4 | 8.9 | 0.1 | 0.2 | 37.7 | 35.6 | 40.0 | 27.2 | 0.3 | 3.7 | 3.6 | 6.3 | 2.1 | n/a | n/a | 176 | 44 |
| Retinol (mcg) | 81.0 | 539.4 | 0.0 | 0.0 | 480.0 | 24.0 | 42.0 | 108.0 | 0.0 | 0.0 | 0.0 | 80.0 | 16.2 | n/a | n/a | 1,371 | 343 |
| Riboflavin (mg) | 0.4 | 0.2 | 0.0 | 0.0 | 1.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.1 | n/a | n/a | 3 | 1 |
| Saturated Fat (g) | 6.3 | 29.0 | 0.0 | 0.0 | 9.4 | 0.3 | 0.2 | 0.2 | 0.0 | 0.1 | 0.1 | 1.6 | 1.3 | n/a | n/a | 48 | 12 |
| Selenium (mcg) | 6.6 | 3.6 | n/a | 0.0 | 92.1 | 66.2 | 63.4 | 59.2 | 0.1 | 0.4 | 2.1 | 15.4 | 1.3 | n/a | n/a | 310 | 78 |
| Serine (g) | 0.6 | 0.6 | 0.0 | 0.0 | 2.9 | 1.5 | 1.9 | 1.1 | n/a | 0.2 | 0.1 | 0.5 | 0.1 | n/a | n/a | 10 | 2 |
| Sodium (mg) | 138.0 | 482.3 | 1.3 | 4.3 | 426.0 | 108.0 | 522.0 | 1,132.0 | 0.6 | 276.0 | 60.0 | 71.0 | 27.6 | n/a | n/a | 3,249 | 812 |
| Starch | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 5.7 | n/a | n/a | n/a | n/a | n/a | 6 | 2 |
| Sucrose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 14.4 | n/a | 0.0 | n/a | n/a | n/a | 14 | 4 |
| Sugar (g) | 14.0 | 4.8 | n/a | 0.1 | 1.1 | 0.0 | 0.0 | 0.0 | 0.7 | 19.0 | 16.8 | 0.2 | 2.8 | n/a | n/a | 59 | 15 |
| Theobromine (mg) | 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 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.4 | 0.4 | 0.0 | 0.0 | 1.7 | 1.6 | 2.0 | 1.1 | n/a | 0.8 | 0.1 | 0.3 | 0.1 | n/a | n/a | 8 | 2 |
| Tocopherol, alpha (mg) | 0.2 | 0.4 | n/a | 0.1 | 3.2 | 1.3 | 1.1 | 2.6 | 0.0 | 2.6 | 0.9 | 0.5 | 0.0 | n/a | n/a | 13 | 3 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.1 | n/a | 0.0 | 1.5 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 2 | 1 |
| Total Fat (g) | 9.7 | 51.5 | 0.0 | 0.1 | 28.5 | 1.3 | 1.1 | 2.0 | 0.1 | 1.0 | 0.6 | 4.8 | 2.0 | n/a | n/a | 103 | 26 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 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 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.5 | 0.4 | 0.5 | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2 | 1 |
| Tyrosine (g) | 0.5 | 0.5 | 0.0 | 0.0 | 1.5 | 1.2 | 1.6 | 1.0 | n/a | 0.2 | 0.1 | 0.2 | 0.1 | n/a | n/a | 7 | 2 |
| Valine (g) | 0.9 | 0.6 | 0.0 | 0.0 | 2.6 | 1.8 | 2.4 | 1.3 | n/a | 0.3 | 0.1 | 0.4 | 0.2 | n/a | n/a | 11 | 3 |
| Vitamin A, IU (IU) | 297.0 | 2,018.1 | 164.9 | 640.2 | 1,620.0 | 80.0 | 124.0 | 360.0 | 6.4 | 66,824.0 | 6.0 | 270.0 | 59.4 | n/a | n/a | 72,470 | 18,117 |
| Vitamin A, RAE (mcg) | 81.0 | 550.0 | 8.2 | 32.0 | 480.0 | 24.0 | 42.0 | 108.0 | 0.3 | 3,340.0 | 0.0 | 80.0 | 16.2 | n/a | n/a | 4,762 | 1,190 |
| Vitamin B-12 (mcg) | 1.1 | 0.4 | 0.0 | 0.0 | 2.7 | 1.8 | 4.3 | 2.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | n/a | n/a | 13 | 3 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.5 | 0.5 | 0.7 | 0.3 | 0.0 | 0.6 | 0.3 | 0.1 | 0.0 | n/a | n/a | 3 | 1 |
| Vitamin C (mg) | 1.5 | 0.0 | 1.8 | 10.1 | 0.0 | 2.0 | 0.0 | 0.0 | 15.4 | 23.6 | 75.0 | 0.0 | 0.3 | n/a | n/a | 130 | 32 |
| Vitamin D (IU) | 6.0 | 37.6 | 0.0 | 0.0 | 246.0 | 72.0 | 46.0 | 4.0 | 0.0 | 0.0 | 0.0 | 41.0 | 1.2 | n/a | n/a | 454 | 113 |
| Water (g) | 263.7 | 81.8 | 1.8 | 6.7 | 228.5 | 162.4 | 159.3 | 166.0 | 25.8 | 353.2 | 269.0 | 38.1 | 52.8 | n/a | n/a | 1,809 | 452 |
| Zinc (mg) | 1.8 | 0.8 | 0.0 | 0.1 | 3.9 | 0.9 | 0.8 | 1.9 | 0.0 | 1.0 | 1.0 | 0.6 | 0.4 | n/a | n/a | 13 | 3 |
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