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.
2 (0g) lobster tails |
10 large (60g) shrimp |
2 cups (300g) potatoes |
1/2 cup (64g) carrots |
2 tablespoons (28g) butter |
1 teaspoon (3g) garlic |
1 (110g) onions |
3 tablespoons (23g) flour |
2 tablespoons (30g) dry sherry |
1/2 cup (122g) chicken broth |
1/4 cup (60g) heavy cream |
1/4 cup (67g) frozen green peas |
1 teaspoon (5g) fresh lemon juice |
1 teaspoon (1g) fresh chives |
1 teaspoon (2g) fresh tarragon |
1/2 teaspoon (0g) Old Bay Seasoning |
1 to taste (0g) salt and pepper |
10 slices (0g) phyllo dough |
1 teaspoon (5g) butter |
Total | 1 serving | |
Alanine | n/a | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 1 |
Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 3 | 2 |
Arginine | n/a | 0.8 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2 | 1 |
Ash | n/a | 1.1 | 3.2 | 0.6 | 0.6 | 0.0 | 0.4 | 0.1 | 0.1 | 1.2 | 0.3 | 0.5 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 0.1 | 9 | 4 |
Aspartic acid | n/a | 0.9 | 1.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.1 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 3 | 2 |
Beta-sitosterol | 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 | n/a | n/a | n/a | n/a | n/a | 0.2 | 1 | 1 |
Caffeine | n/a | 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 | n/a | 0.0 | 0 | 0 |
Calcium | n/a | 32.4 | 36.0 | 21.1 | 6.8 | 5.1 | 25.3 | 3.5 | 2.4 | 4.9 | 38.7 | 14.7 | 0.3 | 0.9 | 20.5 | n/a | n/a | n/a | 1.1 | 214 | 107 |
Calories | n/a | 42.6 | 231.0 | 26.2 | 203.6 | 4.2 | 44.0 | 85.3 | 24.5 | 19.5 | 205.3 | 51.6 | 1.1 | 0.3 | 5.3 | n/a | n/a | n/a | 33.6 | 978 | 489 |
Calories (kj) | n/a | 178.2 | 963.0 | 110.7 | 851.7 | 17.4 | 182.6 | 357.0 | 102.4 | 81.7 | 858.6 | 215.7 | 4.5 | 1.3 | 22.2 | n/a | n/a | n/a | 140.5 | 4,088 | 2,044 |
Campesterol | 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 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Carbohydrates | n/a | 0.5 | 52.4 | 6.1 | 0.0 | 0.9 | 10.3 | 17.9 | 0.8 | 0.5 | 1.7 | 9.1 | 0.3 | 0.0 | 0.9 | n/a | n/a | n/a | 0.0 | 102 | 51 |
Cholesterol | n/a | 75.6 | 0.0 | 0.0 | 61.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 81.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 10.1 | 228 | 114 |
Copper | n/a | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Cystine | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Dietary Fiber | n/a | 0.0 | 6.6 | 1.8 | 0.0 | 0.1 | 1.9 | 0.6 | 0.0 | 0.0 | 0.0 | 3.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 14 | 7 |
Folate | n/a | 11.4 | 48.0 | 12.2 | 0.9 | 0.1 | 20.9 | 42.9 | 0.3 | 2.4 | 2.4 | 35.5 | 1.0 | 1.1 | 4.9 | n/a | n/a | n/a | 0.1 | 184 | 92 |
Folate, DFE | n/a | 11.4 | 48.0 | 12.2 | 0.9 | 0.1 | 20.9 | 68.2 | 0.3 | 2.4 | 2.4 | 35.5 | 1.0 | 1.1 | 4.9 | n/a | n/a | n/a | 0.1 | 209 | 105 |
Folate, food | n/a | 11.4 | 48.0 | 12.2 | 0.9 | 0.1 | 20.9 | 6.8 | 0.3 | 2.4 | 2.4 | 35.5 | 1.0 | 1.1 | 4.9 | n/a | n/a | n/a | 0.1 | 148 | 74 |
Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 36.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 36 | 18 |
Fructose | n/a | 0.0 | 0.8 | 0.4 | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.0 | 1.0 | 0.4 | n/a | n/a | 2.2 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 2 |
Glutamic acid | n/a | 1.4 | 1.0 | 0.2 | 0.1 | 0.0 | 0.3 | 0.8 | n/a | n/a | 0.3 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 5 | 2 |
Glycine | n/a | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
Histidine | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Iron | n/a | 0.1 | 2.3 | 0.2 | 0.0 | 0.0 | 0.2 | 1.1 | 0.1 | 0.3 | 0.0 | 1.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | n/a | 0.0 | 6 | 3 |
Isoleucine | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine | n/a | 0.7 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.1 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2 | 1 |
Lysine | n/a | 0.8 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2 | 1 |
Magnesium | n/a | 13.2 | 69.0 | 7.7 | 0.6 | 0.7 | 11.0 | 5.2 | 3.2 | 1.2 | 4.2 | 17.4 | 0.3 | 0.4 | 6.2 | n/a | n/a | n/a | 0.1 | 140 | 70 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese | n/a | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 1 | 1 |
Methionine | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Monounsaturated Fat | n/a | 0.0 | 0.0 | 0.0 | 6.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 6.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.0 | 14 | 7 |
Niacin | n/a | 1.1 | 3.2 | 0.6 | 0.0 | 0.0 | 0.1 | 1.4 | 0.0 | 1.7 | 0.0 | 1.2 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | 9 | 5 |
Pantothenic acid | n/a | 0.2 | 0.9 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2 | 1 |
Phenylalanine | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
Phosphorus | n/a | 146.4 | 171.0 | 22.4 | 6.8 | 4.3 | 31.9 | 25.3 | 5.9 | 36.6 | 36.9 | 54.9 | 0.4 | 0.6 | 5.6 | n/a | n/a | n/a | 1.1 | 550 | 275 |
Phytosterols | n/a | n/a | 15.0 | n/a | n/a | n/a | 16.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 1.5 | n/a | n/a | n/a | n/a | 33 | 17 |
Polyunsaturated Fat | n/a | 0.1 | 0.1 | 0.1 | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.8 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.1 | 3 | 1 |
Potassium | n/a | 67.8 | 1,263.0 | 204.8 | 6.8 | 11.2 | 160.6 | 25.1 | 29.2 | 104.9 | 44.6 | 102.5 | 5.1 | 3.0 | 54.4 | n/a | n/a | n/a | 1.1 | 2,084 | 1,042 |
Proline | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 1 |
Protein | n/a | 8.2 | 6.1 | 0.6 | 0.2 | 0.2 | 1.2 | 2.4 | 0.0 | 2.5 | 1.2 | 3.5 | 0.0 | 0.0 | 0.4 | n/a | n/a | n/a | 0.0 | 27 | 13 |
Retinol | n/a | 32.4 | 0.0 | 0.0 | 190.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 241.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 31.4 | 495 | 248 |
Riboflavin | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Saturated Fat | n/a | 0.1 | 0.1 | 0.0 | 14.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 13.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2.4 | 31 | 16 |
Selenium | n/a | 17.8 | 0.9 | 0.1 | 0.3 | 0.4 | 0.6 | 7.9 | 0.1 | 0.0 | 0.3 | 1.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 30 | 15 |
Serine | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
Sodium | n/a | 339.6 | 18.0 | 44.2 | 202.8 | 0.5 | 4.4 | 0.5 | 1.5 | 373.3 | 22.6 | 72.4 | 0.0 | 0.0 | 1.1 | n/a | n/a | n/a | 33.5 | 1,114 | 557 |
Starch | n/a | 0.0 | 46.3 | 0.9 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 50 | 25 |
Stigmasterol | 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 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Sucrose | n/a | 0.0 | 0.5 | 2.3 | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | 3.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 7 | 3 |
Sugar | n/a | 0.0 | 2.3 | 3.0 | 0.0 | 0.0 | 4.7 | 0.1 | 0.2 | 0.4 | 0.1 | 3.4 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 14 | 7 |
Theobromine | n/a | 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 | n/a | 0.0 | 0 | 0 |
Thiamin | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Threonine | n/a | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
Tocopherol, alpha | n/a | 0.8 | 0.0 | 0.4 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 3 | 1 |
Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
Total Fat | n/a | 0.6 | 0.3 | 0.2 | 23.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.7 | 22.0 | 0.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 3.8 | 51 | 26 |
Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | 0.8 | 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 | 0.1 | 1 | 0 |
TransFatty acids | n/a | 0.0 | n/a | 0.0 | 0.9 | 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 | 0.2 | 1 | 1 |
Tryptophan | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tyrosine | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
Valine | n/a | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1 | 1 |
Vitamin A, IU | n/a | 108.0 | 6.0 | 10,691.8 | 709.7 | 0.3 | 2.2 | 0.0 | 0.0 | 0.0 | 874.7 | 1,378.9 | 0.3 | 43.5 | 75.6 | n/a | n/a | n/a | 117.1 | 14,008 | 7,004 |
Vitamin A, RAE | n/a | 32.4 | 0.0 | 534.4 | 194.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 244.5 | 69.0 | 0.0 | 2.2 | 3.8 | n/a | n/a | n/a | 32.1 | 1,113 | 556 |
Vitamin B-12 | n/a | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Vitamin B-6 | n/a | 0.1 | 0.9 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
Vitamin C | n/a | 0.0 | 59.1 | 3.8 | 0.0 | 0.9 | 8.1 | 0.0 | 0.0 | 0.0 | 0.4 | 12.1 | 1.9 | 0.6 | 0.9 | n/a | n/a | n/a | 0.0 | 88 | 44 |
Vitamin D | n/a | 1.2 | 0.0 | 0.0 | 17.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 16.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2.8 | 37 | 19 |
Water | n/a | 49.8 | 238.0 | 56.5 | 4.5 | 1.6 | 98.0 | 2.8 | 25.5 | 117.1 | 34.3 | 53.6 | 4.6 | 0.9 | 0.1 | n/a | n/a | n/a | 0.7 | 688 | 344 |
Zinc | n/a | 0.6 | 0.9 | 0.2 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 3 | 1 |
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