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 lb (454g) broccoli |
2/3 cup (83g) all-purpose flour |
2 cups (488g) low-fat milk |
1 (3g) garlic cloves |
1/2 cup (121g) reduced-fat sour cream |
2/3 cup (67g) parmesan cheese |
1 teaspoon (2g) lemon zest |
1 teaspoon (6g) salt |
1/2 teaspoon (1g) pepper |
3 large (150g) eggs |
3 large (99g) egg whites |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.3 | 0.5 | 0.0 | 0.1 | 0.8 | n/a | 0.0 | 0.0 | 1.1 | 0.7 | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.9 | 0.3 | 0.5 | 0.0 | 0.1 | 1.0 | n/a | 0.0 | 0.0 | 1.2 | 0.6 | 5 | 0 |
| Ash (g) | 3.9 | 0.4 | 3.7 | 0.0 | 0.8 | 5.4 | 0.0 | 6.0 | 0.1 | 1.6 | 0.6 | 22 | 2 |
| Aspartic acid (g) | 1.5 | 0.4 | 1.5 | 0.0 | 0.3 | 1.8 | n/a | 0.0 | 0.0 | 2.0 | 1.2 | 9 | 1 |
| Beta-sitosterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 213.4 | 12.5 | 610.0 | 5.4 | 125.8 | 739.7 | 2.7 | 1.4 | 5.1 | 84.0 | 6.9 | 1,807 | 151 |
| Calories | 154.4 | 303.5 | 205.0 | 4.5 | 163.4 | 287.5 | 0.9 | 0.0 | 2.9 | 214.5 | 51.5 | 1,388 | 116 |
| Calories (kj) | 640.1 | 1,269.8 | 863.8 | 18.7 | 681.2 | 1,203.9 | 3.9 | 0.0 | 12.1 | 898.5 | 213.8 | 5,806 | 484 |
| Campesterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 30.1 | 63.6 | 24.4 | 1.0 | 5.2 | 2.7 | 0.3 | 0.0 | 0.7 | 1.1 | 0.7 | 130 | 11 |
| Cholesterol (mg) | 0.0 | 0.0 | 24.4 | 0.0 | 47.2 | 58.7 | 0.0 | 0.0 | 0.0 | 558.0 | 0.0 | 688 | 57 |
| Copper (mg) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Cystine (g) | 0.1 | 0.2 | 0.6 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 0.3 | 2 | 0 |
| Dietary Fiber (g) | 11.8 | 2.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 15 | 1 |
| Folate (mcg) | 286.0 | 21.7 | 24.4 | 0.1 | 13.3 | 6.7 | 0.3 | 0.0 | 0.2 | 70.5 | 4.0 | 427 | 36 |
| Folate, DFE (mcg) | 286.0 | 21.7 | 24.4 | 0.1 | 13.3 | 6.7 | 0.3 | 0.0 | 0.2 | 70.5 | 4.0 | 427 | 36 |
| Folate, food (mcg) | 286.0 | 21.7 | 24.4 | 0.1 | 13.3 | 6.7 | 0.3 | 0.0 | 0.2 | 70.5 | 4.0 | 427 | 36 |
| 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 |
| Fructose (g) | 3.1 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Galactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Glucose (dextrose) (g) | 2.2 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.6 | 0.3 | 3 | 0 |
| Glutamic acid (g) | 2.5 | 2.9 | 3.8 | 0.0 | 0.7 | 5.8 | n/a | 0.0 | 0.0 | 2.5 | 1.5 | 20 | 2 |
| Glycine (g) | 0.4 | 0.3 | 0.3 | 0.0 | 0.1 | 0.5 | n/a | 0.0 | 0.0 | 0.6 | 0.4 | 3 | 0 |
| Histidine (g) | 0.3 | 0.2 | 0.4 | 0.0 | 0.1 | 0.7 | n/a | 0.0 | 0.0 | 0.5 | 0.3 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 3.3 | 1.0 | 0.1 | 0.1 | 0.1 | 0.6 | 0.0 | 0.0 | 0.1 | 2.6 | 0.1 | 8 | 1 |
| Isoleucine (g) | 0.4 | 0.3 | 0.9 | 0.0 | 0.2 | 1.3 | n/a | 0.0 | 0.0 | 1.0 | 0.7 | 5 | 0 |
| Lactose (g) | 1.0 | n/a | 25.4 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | 26 | 2 |
| Leucine (g) | 0.6 | 0.6 | 1.8 | 0.0 | 0.3 | 2.5 | n/a | 0.0 | 0.0 | 1.6 | 1.0 | 8 | 1 |
| Lysine (g) | 0.6 | 0.2 | 1.4 | 0.0 | 0.3 | 2.0 | n/a | 0.0 | 0.0 | 1.4 | 0.8 | 7 | 1 |
| Magnesium (mg) | 95.3 | 18.3 | 53.7 | 0.8 | 12.1 | 25.3 | 0.3 | 0.1 | 2.0 | 18.0 | 10.9 | 237 | 20 |
| Maltose (g) | 1.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Manganese (mg) | 1.0 | 0.6 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Methionine (g) | 0.2 | 0.2 | 0.4 | 0.0 | 0.1 | 0.7 | n/a | 0.0 | 0.0 | 0.6 | 0.4 | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.1 | 1.4 | 0.0 | 4.2 | 5.6 | 0.0 | 0.0 | 0.0 | 5.5 | 0.0 | 17 | 1 |
| Niacin (mg) | 2.9 | 1.0 | 0.5 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 5 | 0 |
| Pantothenic acid (mg) | 2.6 | 0.4 | 1.8 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 2.3 | 0.2 | 8 | 1 |
| Phenylalanine (g) | 0.5 | 0.4 | 0.8 | 0.0 | 0.2 | 1.4 | n/a | 0.0 | 0.0 | 1.0 | 0.7 | 5 | 0 |
| Phosphorus (mg) | 299.6 | 90.0 | 463.6 | 4.6 | 115.0 | 486.2 | 0.2 | 0.0 | 1.8 | 297.0 | 14.9 | 1,773 | 148 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | 0.0 | 1.1 | n/a | n/a | 2 | 0 |
| Polyunsaturated Fat (g) | 0.2 | 0.3 | 0.2 | 0.0 | 0.5 | 0.8 | 0.0 | 0.0 | 0.0 | 2.9 | 0.0 | 5 | 0 |
| Potassium (mg) | 1,434.6 | 89.2 | 732.0 | 12.0 | 156.1 | 83.4 | 3.2 | 0.5 | 15.3 | 207.0 | 161.4 | 2,895 | 241 |
| Proline (g) | 0.5 | 1.0 | 1.8 | 0.0 | 0.3 | 3.1 | n/a | 0.0 | 0.0 | 0.8 | 0.4 | 8 | 1 |
| Protein (g) | 12.8 | 8.6 | 16.4 | 0.2 | 3.6 | 25.7 | 0.0 | 0.0 | 0.1 | 18.8 | 10.8 | 97 | 8 |
| Retinol (mcg) | 0.0 | 0.0 | 283.0 | 0.0 | 121.0 | 148.7 | 0.0 | 0.0 | 0.0 | 240.0 | 0.0 | 793 | 66 |
| Riboflavin (mg) | 0.5 | 0.0 | 0.9 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.7 | 0.4 | 3 | 0 |
| Saturated Fat (g) | 0.2 | 0.1 | 3.1 | 0.0 | 9.0 | 11.5 | 0.0 | 0.0 | 0.0 | 4.7 | 0.0 | 29 | 2 |
| Selenium (mcg) | 11.4 | 28.3 | 16.1 | 0.4 | 2.5 | 11.8 | 0.0 | 0.0 | 0.1 | 46.1 | 19.8 | 136 | 11 |
| Serine (g) | 0.5 | 0.4 | 1.0 | 0.0 | 0.2 | 1.5 | n/a | 0.0 | 0.0 | 1.5 | 0.8 | 6 | 0 |
| Sodium (mg) | 149.8 | 1.7 | 214.7 | 0.5 | 49.6 | 1,019.8 | 0.1 | 2,325.5 | 0.2 | 213.0 | 164.3 | 4,139 | 345 |
| Starch (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.5 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Sugar (g) | 7.7 | 0.2 | 25.4 | 0.0 | 0.2 | 0.6 | 0.1 | 0.0 | 0.0 | 0.6 | 0.7 | 35 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Threonine (g) | 0.4 | 0.2 | 0.4 | 0.0 | 0.2 | 1.0 | n/a | 0.0 | 0.0 | 0.8 | 0.4 | 3 | 0 |
| Tocopherol, alpha (mg) | 3.5 | 0.1 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 6 | 0 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.8 | n/a | 2 | 0 |
| Total Fat (g) | 1.7 | 0.8 | 4.7 | 0.0 | 14.5 | 19.1 | 0.0 | 0.0 | 0.0 | 14.3 | 0.2 | 55 | 5 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.2 | 0.3 | 0.7 | 0.0 | 0.2 | 1.6 | n/a | 0.0 | 0.0 | 0.7 | 0.5 | 4 | 0 |
| Valine (g) | 0.6 | 0.3 | 1.1 | 0.0 | 0.2 | 1.7 | n/a | 0.0 | 0.0 | 1.3 | 0.8 | 6 | 0 |
| Vitamin A, IU (IU) | 2,828.4 | 0.0 | 956.5 | 0.3 | 450.1 | 577.0 | 1.0 | 0.0 | 6.3 | 810.0 | 0.0 | 5,630 | 469 |
| Vitamin A, RAE (mcg) | 140.7 | 0.0 | 283.0 | 0.0 | 123.4 | 152.7 | 0.1 | 0.0 | 0.3 | 240.0 | 0.0 | 940 | 78 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 2.3 | 0.0 | 0.4 | 1.5 | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 6 | 0 |
| Vitamin B-6 (mg) | 0.8 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 405.0 | 0.0 | 0.0 | 0.9 | 1.1 | 0.0 | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 410 | 34 |
| Vitamin D (IU) | 0.0 | 0.0 | 234.2 | 0.0 | 10.9 | 14.0 | 0.0 | 0.0 | 0.0 | 123.0 | 0.0 | 382 | 32 |
| Water (g) | 405.4 | 9.9 | 438.8 | 1.8 | 97.0 | 13.9 | 1.6 | 0.0 | 0.1 | 114.2 | 86.7 | 1,170 | 97 |
| Zinc (mg) | 1.9 | 0.6 | 2.0 | 0.0 | 0.6 | 2.6 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 10 | 1 |
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.