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Nutritional Facts: Individual Cottage Pies

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.

  1 large (150g)
yukon gold potatoes
1 tablespoon (18g)
sea salt
1 tablespoon (0g)
Greek yogurt
1 (3g)
garlic cloves
1 tablespoon (3g)
chives
2 (30g)
green onions
1 tablespoon (5g)
parmesan cheese
1 pinch (3g)
black pepper
1/2 tablespoon (1g)
dried parsley
1 tablespoon (14g)
olive oil
1/4 large (38g)
onions
16 (160g)
baby carrots
200 g (200g)
vegetarian ground beef
1 teaspoon (0g)
vegetable bouillon
1/3 cup (79g)
hot water
1 teaspoon (1g)
dried thyme
1/4 teaspoon (1g)
allspice
1 teaspoon (6g)
Worcestershire sauce
1 tablespoon (15g)
ketchup
1/4 cup (34g)
frozen peas
Total 1 serving
Alanine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a n/a n/a n/a 0.0 0.1 0 0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a n/a n/a n/a 0.0 0.1 1 0
Ash (g) 1.4 18.0 n/a 0.0 0.0 0.2 0.4 0.1 0.1 0.0 0.1 1.0 3.4 n/a 0.1 0.2 0.0 0.1 0.5 0.3 26 13
Aspartic acid (g) 0.7 0.0 n/a 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.2 n/a n/a n/a n/a n/a n/a 0.1 0.2 1 1
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 7.5 4.3 n/a 5.4 2.8 21.6 55.5 12.8 9.1 0.1 8.6 51.2 24.0 n/a 2.4 26.5 3.3 6.1 2.7 7.4 251 126
Calories 130.2 0.0 n/a 4.5 0.9 9.6 21.6 7.3 2.3 119.3 15.0 56.0 384.0 n/a 0.0 3.9 1.3 4.4 14.6 25.8 801 400
Calories (kj) 546.0 0.0 n/a 18.7 3.8 40.5 90.3 30.5 9.8 499.4 62.3 232.0 1,610.0 n/a 0.0 16.2 5.5 18.5 60.6 107.9 3,352 1,676
Carbohydrates (g) 30.1 0.0 n/a 1.0 0.1 2.2 0.2 1.9 0.4 0.0 3.5 13.2 0.0 n/a 0.0 0.9 0.4 1.1 3.8 4.6 63 32
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 4.4 0.0 0.0 0.0 0.0 0.0 124.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 128 64
Copper (mg) 0.3 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Cystine (g) 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Dietary Fiber (g) 2.7 0.0 n/a 0.1 0.1 0.8 0.0 0.7 0.2 0.0 0.6 4.6 0.0 n/a 0.0 0.5 0.1 0.0 0.0 1.5 12 6
Folate (mcg) 15.0 0.0 n/a 0.1 3.2 19.2 0.5 0.5 1.4 0.0 7.1 43.2 12.0 n/a 0.0 3.8 0.2 0.5 1.5 17.8 126 63
Folate, DFE (mcg) 15.0 0.0 n/a 0.1 3.2 19.2 0.5 0.5 1.4 0.0 7.1 43.2 12.0 n/a 0.0 3.8 0.2 0.5 1.5 17.8 126 63
Folate, food (mcg) 15.0 0.0 n/a 0.1 3.2 19.2 0.5 0.5 1.4 0.0 7.1 43.2 12.0 n/a 0.0 3.8 0.2 0.5 1.5 17.8 126 63
Folic acid (mcg) 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 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.4 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.5 1.6 n/a n/a n/a n/a n/a n/a 1.4 0.1 4 2
Galactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Glucose (dextrose) (g) 0.6 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.7 1.7 n/a n/a n/a n/a n/a n/a 1.8 0.0 5 2
Glutamic acid (g) 0.5 0.0 n/a 0.0 0.0 0.1 0.4 0.0 0.0 0.0 0.1 0.3 n/a n/a n/a n/a n/a n/a 0.2 0.2 2 1
Glycine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.1 0 0
Histidine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.0 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
Iron (mg) 0.5 0.1 n/a 0.1 0.0 0.4 0.0 0.3 0.2 0.1 0.1 1.4 4.0 n/a 0.0 1.7 0.0 0.3 0.1 0.5 10 5
Isoleucine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a 0.0 n/a n/a 0.0 0.1 0 0
Lactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Leucine (g) 0.2 0.0 n/a 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a 0.0 n/a n/a 0.0 0.1 1 0
Lysine (g) 0.2 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a 0.0 n/a n/a 0.0 0.1 1 0
Magnesium (mg) 32.9 0.2 n/a 0.8 1.3 6.0 1.9 5.0 3.2 0.0 3.8 16.0 38.0 n/a 0.8 3.1 0.7 0.7 2.9 8.7 126 63
Maltose (g) 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.3 0.0 0 0
Manganese (mg) 0.2 0.0 n/a 0.1 0.0 0.0 0.0 0.4 0.1 0.0 0.0 0.2 0.0 n/a 0.0 0.1 0.0 n/a 0.0 0.1 1 1
Methionine (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Monounsaturated Fat (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.4 0.0 0.0 9.8 0.0 0.0 9.6 n/a 0.0 0.0 0.0 0.0 0.0 0.0 20 10
Niacin (mg) 2.2 0.0 n/a 0.0 0.0 0.2 0.0 0.0 0.1 0.0 0.0 0.9 9.6 n/a 0.0 0.1 0.0 0.0 0.2 0.6 14 7
Pantothenic acid (mg) 0.8 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.6 1.2 n/a 0.0 n/a n/a n/a 0.0 0.2 3 1
Phenylalanine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.1 0 0
Phosphorus (mg) 65.8 0.0 n/a 4.6 1.7 11.1 36.5 4.6 3.5 0.0 10.9 44.8 350.0 n/a 0.0 2.8 0.6 3.4 5.0 27.5 573 286
Phytosterols n/a 0.0 n/a n/a 0.3 n/a n/a 2.7 n/a 29.8 5.6 n/a n/a n/a n/a 2.3 0.3 n/a 1.1 n/a 42 21
Polyunsaturated Fat (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 1.4 0.0 0.1 1.1 n/a 0.0 0.0 0.0 0.0 0.0 0.1 3 1
Potassium (mg) 567.0 1.4 n/a 12.0 8.9 82.8 6.3 38.5 21.5 0.1 54.8 379.2 578.0 n/a 0.8 11.4 5.2 45.3 57.3 51.3 1,922 961
Proline (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.1 1 0
Protein (g) 2.8 0.0 n/a 0.2 0.1 0.5 1.9 0.3 0.2 0.0 0.4 1.0 38.8 n/a 0.0 0.1 0.0 0.0 0.3 1.7 49 24
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 11.2 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 11 6
Riboflavin (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.3 n/a 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.9 0.0 0.0 1.9 0.0 0.0 10.7 n/a 0.0 0.0 0.0 0.0 0.0 0.0 14 7
Selenium (mcg) 0.4 0.0 n/a 0.4 0.0 0.2 0.9 0.1 0.1 0.0 0.2 1.4 28.4 n/a 0.0 0.1 0.0 0.0 0.0 0.6 33 17
Serine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.1 0 0
Sodium (mg) 6.0 6,976.4 n/a 0.5 0.1 4.8 76.5 0.6 3.6 0.3 1.5 124.8 136.0 n/a 2.4 0.8 0.4 55.5 167.1 36.2 7,593 3,797
Starch n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 1.4 1 1
Sucrose (g) 0.3 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.4 4.4 n/a n/a n/a n/a n/a n/a 0.0 1.5 7 3
Sugar (g) 1.3 0.0 n/a 0.0 0.1 0.7 0.0 0.0 0.1 0.0 1.6 7.6 0.0 n/a 0.0 0.0 n/a 0.6 3.4 1.7 17 9
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.2 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.1 0 0
Threonine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.1 0 0
Tocopherol, alpha (mg) 0.0 0.0 n/a 0.0 0.0 0.2 0.0 0.0 0.1 1.9 0.0 n/a 0.7 n/a 0.0 0.1 n/a 0.0 0.2 0.0 3 2
Tocopherol, beta n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tocopherol, delta n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tocopherol, gamma n/a n/a n/a n/a n/a n/a n/a 0.2 0.0 0.1 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.3 1 0
Total Fat (g) 0.1 0.0 n/a 0.0 0.0 0.1 1.4 0.1 0.0 13.5 0.0 0.2 25.5 n/a 0.0 0.1 0.0 0.0 0.0 0.1 41 21
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 1.2 n/a n/a n/a n/a n/a n/a n/a 1 1
TransFatty acids n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 1.5 n/a n/a n/a n/a n/a n/a n/a 2 1
Tryptophan (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 n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0 0
Tyrosine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Valine (g) 0.2 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a 0.0 n/a n/a 0.0 0.1 1 0
Vitamin A, IU (IU) 4.5 0.0 n/a 0.3 130.6 299.1 43.3 15.9 15.5 0.0 0.8 22,064.0 0.0 n/a 0.0 53.2 2.7 4.5 140.0 689.4 23,464 11,732
Vitamin A, RAE (mcg) 0.0 0.0 n/a 0.0 6.5 15.0 11.5 0.8 0.8 0.0 0.0 1,104.0 0.0 n/a 0.0 2.7 0.1 0.3 7.1 34.5 1,183 592
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 3.9 n/a 0.0 0.0 0.0 0.0 0.0 0.0 4 2
Vitamin B-6 (mg) 0.4 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.7 n/a 0.0 0.0 0.0 0.0 0.0 0.0 2 1
Vitamin C (mg) 19.4 0.0 n/a 0.9 1.7 5.6 0.0 0.0 1.0 0.0 2.8 4.2 0.0 n/a 0.0 0.7 0.2 0.7 2.3 6.0 46 23
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 1.1 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 1 1
Water (g) 115.2 0.0 n/a 1.8 2.7 26.9 1.0 0.4 0.0 0.0 33.4 144.6 134.3 n/a 78.8 0.1 0.0 4.5 10.4 26.8 581 290
Zinc (mg) 0.4 0.0 n/a 0.0 0.0 0.1 0.2 0.0 0.0 0.0 0.1 0.3 9.1 n/a 0.0 0.1 0.0 0.0 0.0 0.3 11 5

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