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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3 ounces (85g) chorizo sausages |
6 ounces (170g) ground turkey |
1 medium (110g) onions |
1/2 (60g) red bell peppers |
1/2 (60g) green bell peppers |
1 tablespoon (8g) instant minced garlic |
1 cup (30g) Baby Spinach |
4 slices (112g) whole wheat bread |
4 (200g) eggs |
2/3 cup (164g) skim milk |
1/2 teaspoon (1g) ground mustard |
1/2 teaspoon (3g) salt |
1 to taste (0g) fresh ground black pepper |
1/2 cup (66g) low-fat swiss cheese |
1/2 cup (66g) reduced-fat extra sharp cheddar cheese |
1/2 cup (0g) low-fat jalapeno cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 1.3 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.5 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 6 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 1.4 | 2.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.6 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | 7 | 1 |
| Ash (g) | 3.3 | 1.7 | 0.4 | 0.3 | 0.3 | 0.1 | 0.5 | 4.3 | 2.1 | 1.4 | 0.0 | 3.0 | n/a | 2.3 | 2.4 | n/a | 22 | 2 |
| Aspartic acid (g) | 1.9 | 3.2 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.3 | 2.7 | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.9 | n/a | 10 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 6.8 | 32.3 | 25.3 | 4.2 | 6.0 | 15.1 | 29.7 | 119.8 | 112.0 | 234.6 | 2.7 | 0.7 | n/a | 634.3 | 273.9 | n/a | 1,497 | 166 |
| Calories | 387.7 | 251.7 | 44.0 | 18.4 | 11.9 | 12.5 | 6.9 | 276.6 | 286.0 | 67.3 | 5.1 | 0.0 | n/a | 114.2 | 114.2 | n/a | 1,596 | 177 |
| Calories (kj) | 1,622.2 | 1,051.2 | 182.6 | 76.8 | 50.0 | 52.1 | 29.1 | 1,158.1 | 1,198.0 | 278.9 | 21.3 | 0.0 | n/a | 477.8 | 477.8 | n/a | 6,676 | 742 |
| Carbohydrates (g) | 1.6 | 0.0 | 10.3 | 3.6 | 2.8 | 2.8 | 1.1 | 46.2 | 1.4 | 9.1 | 0.3 | 0.0 | n/a | 2.2 | 1.3 | n/a | 83 | 9 |
| Cholesterol (mg) | 75.0 | 117.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 744.0 | 3.3 | 0.0 | 0.0 | n/a | 23.1 | 13.9 | n/a | 977 | 109 |
| Copper (mg) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Cystine (g) | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 1.9 | 1.2 | 1.0 | 0.2 | 0.7 | 7.6 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 13 | 1 |
| Folate (mcg) | 1.7 | 11.9 | 20.9 | 27.4 | 6.0 | 0.3 | 58.2 | 56.0 | 94.0 | 9.8 | 1.6 | 0.0 | n/a | 4.0 | 7.3 | n/a | 299 | 33 |
| Folate, DFE (mcg) | 1.7 | 11.9 | 20.9 | 27.4 | 6.0 | 0.3 | 58.2 | 56.0 | 94.0 | 9.8 | 1.6 | 0.0 | n/a | 4.0 | 7.3 | n/a | 299 | 33 |
| Folate, food (mcg) | 1.7 | 11.9 | 20.9 | 27.4 | 6.0 | 0.3 | 58.2 | 56.0 | 94.0 | 9.8 | 1.6 | 0.0 | n/a | 4.0 | 7.3 | n/a | 299 | 33 |
| 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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | 1.4 | 1.3 | 0.7 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 2.2 | 1.2 | 0.7 | n/a | 0.0 | n/a | 0.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Glutamic acid (g) | 3.0 | 5.3 | 0.3 | 0.1 | 0.1 | 0.1 | 0.1 | 2.1 | 3.3 | 1.4 | 0.1 | 0.0 | n/a | n/a | 3.6 | n/a | 20 | 2 |
| Glycine (g) | 1.5 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.9 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 5 | 1 |
| Histidine (g) | 0.6 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | 3 | 0 |
| Hydroxyproline | n/a | 0.3 | 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 | 0 | 0 |
| Iron (mg) | 1.4 | 1.9 | 0.2 | 0.3 | 0.2 | 0.1 | 0.8 | 2.7 | 3.5 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.3 | n/a | 12 | 1 |
| Isoleucine (g) | 1.9 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.3 | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.9 | n/a | 6 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.5 | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 2.2 | 0.6 | 0.0 | 0.0 | n/a | n/a | 1.4 | n/a | 9 | 1 |
| Lysine (g) | 2.1 | 3.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 1.8 | 0.5 | 0.0 | 0.0 | n/a | n/a | 1.2 | n/a | 9 | 1 |
| Magnesium (mg) | 15.3 | 39.1 | 11.0 | 7.1 | 6.0 | 2.1 | 23.7 | 91.8 | 24.0 | 26.3 | 3.7 | 0.0 | n/a | 23.8 | 10.6 | n/a | 284 | 32 |
| Maltose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.3 | 2.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Methionine (g) | 0.4 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 3 | 0 |
| Monounsaturated Fat (g) | 15.7 | 4.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 7.3 | 0.1 | 0.2 | 0.0 | n/a | 0.9 | 1.4 | n/a | 32 | 4 |
| Niacin (mg) | 4.4 | 11.5 | 0.1 | 0.6 | 0.3 | 0.1 | 0.2 | 5.3 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 23 | 3 |
| Pantothenic acid (mg) | 1.0 | 1.7 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.8 | 3.1 | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 8 | 1 |
| Phenylalanine (g) | 1.0 | 1.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 1.4 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.8 | n/a | 5 | 1 |
| Phosphorus (mg) | 127.8 | 340.2 | 31.9 | 15.5 | 11.9 | 12.8 | 14.7 | 226.2 | 396.0 | 183.8 | 8.3 | 0.0 | n/a | 399.3 | 319.4 | n/a | 2,088 | 232 |
| Phytosterols (mg) | 0.0 | n/a | 16.5 | n/a | 5.4 | n/a | 2.7 | n/a | n/a | n/a | 1.2 | 0.0 | n/a | n/a | n/a | n/a | 26 | 3 |
| Polyunsaturated Fat (g) | 2.9 | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 3.8 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | n/a | 12 | 1 |
| Potassium (mg) | 339.1 | 403.1 | 160.6 | 125.5 | 104.1 | 33.5 | 167.4 | 277.8 | 276.0 | 298.6 | 7.4 | 0.2 | n/a | 73.3 | 43.6 | n/a | 2,310 | 257 |
| Proline (g) | 1.1 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 1.0 | 0.6 | 0.0 | 0.0 | n/a | n/a | 1.7 | n/a | 7 | 1 |
| Protein (g) | 20.5 | 33.4 | 1.2 | 0.6 | 0.5 | 0.5 | 0.9 | 14.5 | 25.1 | 6.5 | 0.3 | 0.0 | n/a | 18.7 | 16.1 | n/a | 139 | 15 |
| Retinol (mcg) | 0.0 | 34.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 320.0 | 100.1 | 0.0 | 0.0 | n/a | 25.7 | 39.6 | n/a | 519 | 58 |
| Riboflavin (mg) | 0.3 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.9 | 0.3 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | n/a | 3 | 0 |
| Saturated Fat (g) | 12.3 | 3.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 6.3 | 0.3 | 0.0 | 0.0 | n/a | 2.2 | 2.9 | n/a | 28 | 3 |
| Selenium (mcg) | 18.0 | 37.3 | 0.6 | 0.1 | 0.0 | 1.2 | 0.3 | 45.1 | 61.4 | 3.9 | 2.1 | 0.0 | n/a | 8.4 | 9.6 | n/a | 188 | 21 |
| Serine (g) | 0.8 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1.9 | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.9 | n/a | 6 | 1 |
| Sodium (mg) | 1,052.2 | 98.7 | 4.4 | 2.4 | 1.8 | 1.4 | 23.7 | 528.6 | 284.0 | 96.8 | 0.1 | 1,162.7 | n/a | 171.6 | 403.9 | n/a | 3,832 | 426 |
| Starch | n/a | n/a | 0.0 | 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 |
| Sucrose | n/a | n/a | 1.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 0.0 | 4.7 | 2.5 | 1.4 | 0.1 | 0.1 | 6.2 | 0.7 | n/a | 0.1 | 0.0 | n/a | 0.9 | 0.3 | n/a | 17 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Threonine (g) | 1.3 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.1 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 0.2 | 0.2 | 0.0 | 0.9 | 0.2 | 0.0 | 0.6 | 0.6 | 2.1 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 5 | 1 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | n/a | 1.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Total Fat (g) | 32.6 | 13.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 3.8 | 19.0 | 0.4 | 0.4 | 0.0 | n/a | 3.4 | 4.6 | n/a | 78 | 9 |
| Trans-monoenoic Fat | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 1 | 0 |
| Tyrosine (g) | 0.6 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.7 | n/a | 4 | 0 |
| Valine (g) | 0.8 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1.7 | 0.4 | 0.0 | 0.0 | n/a | n/a | 1.0 | n/a | 6 | 1 |
| Vitamin A, IU (IU) | 0.0 | 112.3 | 2.2 | 1,862.9 | 220.2 | 0.8 | 2,813.1 | 3.4 | 1,080.0 | 333.1 | 0.3 | 0.0 | n/a | 100.3 | 136.6 | n/a | 6,665 | 741 |
| Vitamin A, RAE (mcg) | 0.0 | 34.0 | 0.0 | 93.4 | 10.7 | 0.0 | 140.7 | 0.0 | 320.0 | 100.1 | 0.0 | 0.0 | n/a | 26.4 | 39.6 | n/a | 765 | 85 |
| Vitamin B-12 (mcg) | 1.7 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.7 | 0.0 | 0.0 | n/a | 1.1 | 0.3 | n/a | 7 | 1 |
| Vitamin B-6 (mg) | 0.5 | 1.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 3 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 8.1 | 76.0 | 47.8 | 2.6 | 8.4 | 0.0 | 0.0 | 1.8 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 145 | 16 |
| Vitamin D (IU) | 52.0 | 23.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 164.0 | 65.6 | 0.0 | 0.0 | n/a | 2.6 | 3.3 | n/a | 311 | 35 |
| Water (g) | 27.1 | 123.1 | 98.0 | 54.9 | 55.9 | 4.9 | 27.4 | 43.2 | 152.3 | 146.6 | 0.1 | 0.0 | n/a | 39.3 | 41.6 | n/a | 814 | 90 |
| Zinc (mg) | 2.9 | 4.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.2 | 2.0 | 2.6 | 0.7 | 0.1 | 0.0 | n/a | 2.6 | 1.2 | n/a | 17 | 2 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.