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 teaspoon (5g) olive oil |
1/2 small (35g) diced onions |
1/2 lb (227g) ground beef |
10 (100g) button mushrooms |
1 (61g) carrots |
1/2 cup (67g) frozen peas |
2 tablespoons (16g) flour |
1 1/4 cups (300g) beef broth |
2 small (340g) russet potatoes |
2 cups (214g) cauliflower |
1 tablespoon (14g) light cream cheese |
1 tablespoon (15g) light butter |
1 to taste (0g) salt and pepper |
1/4 cup (28g) low-fat cheddar cheese |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 2.6 | 0.2 | 0.1 | 0.2 | 0.1 | n/a | 0.2 | 0.2 | 0.0 | n/a | n/a | 0.2 | 4 | 1 |
Alcohol (g) | 0.0 | 0.0 | 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 |
Arginine (g) | 0.0 | 0.0 | 2.7 | 0.1 | 0.1 | 0.3 | 0.1 | n/a | 0.3 | 0.2 | 0.1 | n/a | n/a | 0.2 | 4 | 1 |
Ash (g) | 0.0 | 0.1 | 2.1 | 0.9 | 0.6 | 0.5 | 0.1 | 3.2 | 3.7 | 1.6 | 0.2 | 0.1 | n/a | 1.0 | 14 | 4 |
Aspartic acid (g) | 0.0 | 0.0 | 3.8 | 0.2 | 0.1 | 0.3 | 0.1 | n/a | 1.6 | 0.4 | 0.1 | n/a | n/a | 0.4 | 7 | 2 |
Beta-sitosterol | 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 | 0 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 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 |
Calcium (mg) | 0.0 | 8.1 | 34.0 | 3.0 | 20.1 | 14.7 | 2.3 | 18.0 | 40.8 | 47.1 | 16.6 | 7.0 | n/a | 117.2 | 329 | 82 |
Calories | 39.8 | 14.0 | 487.6 | 22.0 | 25.0 | 51.6 | 56.9 | 21.0 | 261.8 | 53.5 | 35.9 | 73.8 | n/a | 48.9 | 1,192 | 298 |
Calories (kj) | 166.5 | 58.1 | 2,036.6 | 93.0 | 105.5 | 215.7 | 238.0 | 87.0 | 1,091.4 | 222.6 | 150.4 | 308.9 | n/a | 204.5 | 4,978 | 1,245 |
Campesterol | n/a | n/a | n/a | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
Carbohydrates (g) | 0.0 | 3.3 | 0.0 | 3.3 | 5.8 | 9.1 | 11.9 | 0.1 | 59.4 | 10.6 | 0.5 | 0.0 | n/a | 0.5 | 105 | 26 |
Cholesterol (mg) | 0.0 | 0.0 | 154.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10.5 | 15.4 | n/a | 5.9 | 186 | 47 |
Copper (mg) | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 0.6 | 0.0 | 1.0 | 1.7 | 3.0 | 0.4 | 0.0 | 7.5 | 4.3 | 0.0 | 0.0 | n/a | 0.0 | 18 | 5 |
Folate (mcg) | 0.0 | 6.7 | 13.6 | 17.0 | 11.6 | 35.5 | 28.6 | 6.0 | 54.4 | 122.0 | 2.0 | 0.1 | n/a | 3.1 | 301 | 75 |
Folate, DFE (mcg) | 0.0 | 6.7 | 13.6 | 17.0 | 11.6 | 35.5 | 45.5 | 6.0 | 54.4 | 122.0 | 2.0 | 0.1 | n/a | 3.1 | 317 | 79 |
Folate, food (mcg) | 0.0 | 6.7 | 13.6 | 17.0 | 11.6 | 35.5 | 4.5 | 6.0 | 54.4 | 122.0 | 2.0 | 0.1 | n/a | 3.1 | 277 | 69 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 24 | 6 |
Fructose | n/a | 0.5 | n/a | 0.2 | 0.3 | 0.2 | n/a | n/a | 0.9 | 2.1 | 0.0 | n/a | n/a | n/a | 4 | 1 |
Galactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.7 | n/a | 1.5 | 0.4 | 0.1 | n/a | n/a | 1.1 | 2.0 | 0.0 | n/a | n/a | n/a | 6 | 1 |
Glutamic acid (g) | 0.0 | 0.1 | 6.3 | 0.3 | 0.2 | 0.5 | 0.5 | n/a | 1.2 | 0.5 | 0.3 | n/a | n/a | 1.5 | 12 | 3 |
Glycine (g) | 0.0 | 0.0 | 2.8 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.2 | 0.2 | 0.0 | n/a | n/a | 0.1 | 4 | 1 |
Histidine (g) | 0.0 | 0.0 | 1.4 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.2 | 2 | 1 |
Hydroxyproline | 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 | 1 | 0 |
Iron (mg) | 0.0 | 0.1 | 4.7 | 0.5 | 0.2 | 1.0 | 0.7 | 0.5 | 2.7 | 0.9 | 0.0 | 0.2 | n/a | 0.1 | 12 | 3 |
Isoleucine (g) | 0.0 | 0.0 | 1.9 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.2 | 0.2 | 0.1 | n/a | n/a | 0.4 | 3 | 1 |
Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 3.3 | 0.1 | 0.1 | 0.2 | 0.1 | n/a | 0.3 | 0.2 | 0.1 | n/a | n/a | 0.6 | 5 | 1 |
Lysine (g) | 0.0 | 0.0 | 3.5 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | 0.4 | 0.5 | 0.1 | n/a | n/a | 0.5 | 5 | 1 |
Magnesium (mg) | 0.0 | 3.5 | 40.8 | 9.0 | 7.3 | 17.4 | 3.4 | 6.0 | 78.2 | 32.1 | 1.4 | 0.7 | n/a | 4.5 | 204 | 51 |
Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.5 | 0.3 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Methionine (g) | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | 2 | 0 |
Monounsaturated Fat (g) | 3.3 | 0.0 | 14.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.8 | 2.3 | n/a | 0.6 | 22 | 6 |
Niacin (mg) | 0.0 | 0.0 | 10.5 | 3.6 | 0.6 | 1.2 | 0.9 | 2.3 | 3.6 | 1.1 | 0.0 | 0.0 | n/a | 0.0 | 24 | 6 |
Pantothenic acid (mg) | 0.0 | 0.0 | 1.2 | 1.5 | 0.2 | 0.4 | 0.1 | 0.1 | 1.0 | 1.4 | 0.1 | n/a | n/a | 0.1 | 6 | 2 |
Phenylalanine (g) | 0.0 | 0.0 | 1.6 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.3 | 0.1 | 0.1 | n/a | n/a | 0.3 | 3 | 1 |
Phosphorus (mg) | 0.0 | 10.2 | 387.8 | 86.0 | 21.4 | 54.9 | 16.9 | 39.0 | 193.8 | 94.2 | 19.6 | 4.9 | n/a | 136.7 | 1,065 | 266 |
Phytosterols (mg) | 9.9 | 5.3 | n/a | n/a | n/a | n/a | n/a | n/a | 17.0 | 38.5 | n/a | n/a | n/a | n/a | 71 | 18 |
Polyunsaturated Fat (g) | 0.5 | 0.0 | 1.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | n/a | 0.1 | 3 | 1 |
Potassium (mg) | 0.0 | 51.1 | 669.0 | 318.0 | 195.2 | 102.5 | 16.7 | 162.0 | 1,431.4 | 639.9 | 21.6 | 10.3 | n/a | 18.6 | 3,636 | 909 |
Proline (g) | 0.0 | 0.0 | 2.1 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | 0.2 | 0.2 | 0.1 | n/a | n/a | 0.7 | 4 | 1 |
Protein (g) | 0.0 | 0.4 | 42.2 | 3.1 | 0.6 | 3.5 | 1.6 | 3.4 | 6.9 | 4.1 | 1.3 | 0.5 | n/a | 6.9 | 74 | 19 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 33.9 | 66.1 | n/a | 17.0 | 117 | 29 |
Riboflavin (mg) | 0.0 | 0.0 | 0.3 | 0.4 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
Saturated Fat (g) | 0.6 | 0.0 | 13.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 1.8 | 5.0 | n/a | 1.2 | 23 | 6 |
Selenium (mcg) | 0.0 | 0.2 | 35.8 | 9.3 | 0.1 | 1.3 | 5.3 | 2.1 | 1.0 | 1.3 | 0.4 | 0.1 | n/a | 4.1 | 61 | 15 |
Serine (g) | 0.0 | 0.0 | 1.7 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.2 | 0.2 | 0.1 | n/a | n/a | 0.4 | 3 | 1 |
Sodium (mg) | 0.1 | 1.4 | 149.7 | 5.0 | 42.1 | 72.4 | 0.3 | 1,116.0 | 20.4 | 64.2 | 47.4 | 65.3 | n/a | 172.9 | 1,757 | 439 |
Starch | n/a | 0.0 | n/a | 0.0 | 0.9 | 2.8 | n/a | n/a | 52.5 | n/a | 0.1 | n/a | n/a | n/a | 56 | 14 |
Stigmasterol | 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 | 0 | 0 |
Sucrose | n/a | 0.3 | n/a | 0.0 | 2.2 | 3.1 | n/a | n/a | 0.6 | 0.0 | 0.0 | n/a | n/a | n/a | 6 | 2 |
Sugar (g) | 0.0 | 1.5 | 0.0 | 2.0 | 2.9 | 3.4 | 0.0 | 0.0 | 2.7 | 4.1 | 0.5 | 0.0 | n/a | 0.1 | 17 | 4 |
Theobromine (mg) | 0.0 | 0.0 | 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 |
Thiamin (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Threonine (g) | 0.0 | 0.0 | 1.6 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.2 | 0.2 | 0.1 | n/a | n/a | 0.2 | 3 | 1 |
Tocopherol, alpha (mg) | 0.6 | 0.0 | 0.8 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | 2 | 1 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | n/a | 0.0 | 0.4 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Total Fat (g) | 4.5 | 0.0 | 34.0 | 0.3 | 0.1 | 0.3 | 0.2 | 0.7 | 0.3 | 0.6 | 3.2 | 8.0 | n/a | 2.0 | 54 | 14 |
Trans-monoenoic Fat | n/a | 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 | 0 | 0 |
TransFatty acids | n/a | n/a | 2.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
Tryptophan (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.3 | 2 | 1 |
Valine (g) | 0.0 | 0.0 | 2.1 | 0.2 | 0.0 | 0.2 | 0.1 | n/a | 0.3 | 0.3 | 0.1 | n/a | n/a | 0.4 | 4 | 1 |
Vitamin A, IU (IU) | 0.0 | 0.7 | 0.0 | 0.0 | 10,190.7 | 1,378.9 | 0.0 | 0.0 | 6.8 | 0.0 | 119.4 | 246.2 | n/a | 58.5 | 12,001 | 3,000 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 509.4 | 69.0 | 0.0 | 0.0 | 0.0 | 0.0 | 34.2 | 67.4 | n/a | 17.0 | 697 | 174 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 5 | 1 |
Vitamin B-6 (mg) | 0.0 | 0.0 | 0.8 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 1.0 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 3 | 1 |
Vitamin C (mg) | 0.0 | 2.6 | 0.0 | 2.1 | 3.6 | 12.1 | 0.0 | 0.0 | 67.0 | 103.1 | 0.0 | 0.0 | n/a | 0.0 | 190 | 48 |
Vitamin D (IU) | 0.0 | 0.0 | 9.1 | 7.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5.8 | n/a | 1.4 | 23 | 6 |
Water (g) | 0.0 | 31.2 | 149.1 | 92.5 | 53.9 | 53.6 | 1.9 | 292.7 | 269.8 | 197.0 | 9.0 | 6.1 | n/a | 17.8 | 1,174 | 294 |
Zinc (mg) | 0.0 | 0.1 | 10.2 | 0.5 | 0.1 | 0.5 | 0.1 | 0.0 | 1.0 | 0.6 | 0.1 | 0.0 | n/a | 0.5 | 14 | 3 |
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.