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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2 lbs (908g) summer squash |
2 tablespoons (27g) olive oil |
2 teaspoons (6g) garlic |
1 to taste (0g) kosher salt |
1 to taste (3g) black pepper |
1/4 teaspoon (0g) crushed red pepper flakes |
1/4 cup (25g) parmesan cheese |
1/4 cup (35g) almonds |
1/4 cup (25g) parmesan cheese |
1 (14g) jalapenos |
1/4 cup (61g) lime juice |
1/4 cup (32g) pepitas |
1 large (72g) carrots |
1 (0g) white miso |
1 tablespoon (6g) rice vinegar |
1/2 teaspoon (1g) ground cumin |
1/2 teaspoon (1g) ground coriander |
1 to taste (0g) Greek yogurt |
Total | 1 serving | |
| Alanine (g) | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.3 | 0.3 | n/a | 0.0 | 0.5 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.8 | 0.4 | n/a | 0.0 | 1.7 | 0.1 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Ash (g) | 5.6 | 0.0 | 0.1 | n/a | n/a | 0.0 | 2.0 | 1.1 | 2.0 | 0.1 | 0.2 | 1.5 | 0.7 | n/a | n/a | 0.1 | 0.1 | n/a | 13 | 2 |
| Aspartic acid (g) | 1.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.9 | 0.7 | n/a | 0.1 | 1.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 40.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 41 | 5 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 136.2 | 0.3 | 10.1 | n/a | n/a | 0.1 | 277.3 | 92.1 | 277.3 | 1.7 | 8.5 | 14.8 | 23.8 | n/a | n/a | 9.8 | 6.4 | n/a | 858 | 107 |
| Calories | 145.3 | 238.7 | 8.3 | n/a | n/a | 0.6 | 107.8 | 205.3 | 107.8 | 4.1 | 15.1 | 180.3 | 29.5 | n/a | n/a | 3.9 | 2.7 | n/a | 1,049 | 131 |
| Calories (kj) | 626.5 | 998.7 | 34.9 | n/a | n/a | 2.6 | 451.3 | 859.1 | 451.3 | 16.7 | 62.9 | 754.3 | 124.6 | n/a | n/a | 16.5 | 11.2 | n/a | 4,410 | 551 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 30.4 | 0.0 | 1.9 | n/a | n/a | 0.1 | 1.0 | 7.3 | 1.0 | 0.9 | 5.1 | 3.5 | 6.9 | n/a | n/a | 0.5 | 0.5 | n/a | 59 | 7 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 22.0 | 0.0 | 22.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 44 | 6 |
| Copper (mg) | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 10.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.0 | 3.8 | 0.0 | 0.4 | 0.2 | 1.9 | 2.0 | n/a | n/a | 0.1 | 0.4 | n/a | 19 | 2 |
| Folate (mcg) | 263.3 | 0.0 | 0.2 | n/a | n/a | 0.1 | 2.5 | 18.3 | 2.5 | 3.8 | 6.1 | 18.7 | 13.7 | n/a | n/a | 0.1 | 0.0 | n/a | 329 | 41 |
| Folate, DFE (mcg) | 263.3 | 0.0 | 0.2 | n/a | n/a | 0.1 | 2.5 | 18.3 | 2.5 | 3.8 | 6.1 | 18.7 | 13.7 | n/a | n/a | 0.1 | 0.0 | n/a | 329 | 41 |
| Folate, food (mcg) | 263.3 | 0.0 | 0.2 | n/a | n/a | 0.1 | 2.5 | 18.3 | 2.5 | 3.8 | 6.1 | 18.7 | 13.7 | n/a | n/a | 0.1 | 0.0 | n/a | 329 | 41 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose (g) | 8.6 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.4 | 0.0 | 0.4 | n/a | n/a | n/a | n/a | n/a | 10 | 1 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 6.8 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.0 | 0.4 | n/a | n/a | n/a | n/a | n/a | 8 | 1 |
| Glutamic acid (g) | 1.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.2 | 1.8 | 2.2 | n/a | 0.0 | 2.0 | 0.3 | n/a | n/a | n/a | n/a | n/a | 10 | 1 |
| Glycine (g) | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.5 | 0.2 | n/a | 0.0 | 0.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Histidine (g) | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.2 | 0.3 | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Iron (mg) | 3.2 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.2 | 1.3 | 0.2 | 0.0 | 0.1 | 2.8 | 0.2 | n/a | n/a | 0.7 | 0.1 | n/a | 9 | 1 |
| Isoleucine (g) | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.2 | 0.5 | n/a | 0.0 | 0.4 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.9 | 0.5 | 0.9 | n/a | 0.0 | 0.8 | 0.1 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Lysine (g) | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.2 | 0.7 | n/a | 0.0 | 0.4 | 0.1 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Magnesium (mg) | 154.4 | 0.0 | 1.4 | n/a | n/a | 0.2 | 9.5 | 96.9 | 9.5 | 2.1 | 4.8 | 190.9 | 8.6 | n/a | n/a | 3.8 | 3.0 | n/a | 485 | 61 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.6 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 1.5 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 4 | 1 |
| Methionine (g) | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.3 | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 19.7 | 0.0 | n/a | n/a | 0.0 | 2.1 | 11.2 | 2.1 | 0.0 | 0.0 | 5.2 | 0.0 | n/a | n/a | 0.1 | 0.1 | n/a | 41 | 5 |
| Niacin (mg) | 4.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.2 | 0.0 | 0.2 | 0.1 | 1.6 | 0.7 | n/a | n/a | 0.0 | 0.0 | n/a | 8 | 1 |
| Pantothenic acid (mg) | 1.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.2 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Phenylalanine (g) | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.4 | 0.5 | n/a | 0.0 | 0.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Phosphorus (mg) | 345.0 | 0.0 | 8.6 | n/a | n/a | 0.3 | 182.3 | 162.2 | 182.3 | 3.6 | 8.5 | 397.6 | 25.2 | n/a | n/a | 5.2 | 3.7 | n/a | 1,324 | 166 |
| Phytosterols | n/a | 59.7 | n/a | n/a | n/a | n/a | n/a | 43.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | 0.4 | n/a | 105 | 13 |
| Polyunsaturated Fat (g) | 0.8 | 2.8 | 0.0 | n/a | n/a | 0.0 | 0.3 | 4.5 | 0.3 | 0.0 | 0.0 | 6.8 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 16 | 2 |
| Potassium (mg) | 2,379.0 | 0.3 | 22.5 | n/a | n/a | 3.6 | 31.3 | 245.6 | 31.3 | 34.7 | 70.8 | 260.9 | 230.4 | n/a | n/a | 18.8 | 11.4 | n/a | 3,340 | 418 |
| Proline (g) | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.2 | 0.3 | 1.2 | n/a | 0.0 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Protein (g) | 11.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | 9.6 | 7.3 | 9.6 | 0.1 | 0.3 | 9.7 | 0.7 | n/a | n/a | 0.2 | 0.1 | n/a | 49 | 6 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 55.8 | 0.0 | 55.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 112 | 14 |
| Riboflavin (mg) | 1.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Saturated Fat (g) | 0.4 | 3.7 | 0.0 | n/a | n/a | 0.0 | 4.3 | 1.4 | 4.3 | 0.0 | 0.0 | 2.8 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 17 | 2 |
| Selenium (mcg) | 1.8 | 0.0 | 0.8 | n/a | n/a | 0.0 | 4.4 | 0.8 | 4.4 | 0.1 | 0.1 | 3.0 | 0.1 | n/a | n/a | 0.1 | 0.2 | n/a | 16 | 2 |
| Serine (g) | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.3 | 0.6 | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Sodium (mg) | 18.2 | 0.5 | 1.0 | n/a | n/a | 0.2 | 382.3 | 117.0 | 382.3 | 0.4 | 1.2 | 2.3 | 49.7 | n/a | n/a | 1.8 | 0.3 | n/a | 957 | 120 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | 0.0 | 0.5 | 1.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose (g) | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.6 | 0.0 | 0.0 | 0.3 | 0.4 | 2.6 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Sugar (g) | 20.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.2 | 1.7 | 0.2 | 0.6 | 1.0 | 0.5 | 3.4 | n/a | n/a | 0.0 | n/a | n/a | 28 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Threonine (g) | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.2 | 0.4 | n/a | 0.0 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 1.1 | 3.9 | 0.0 | n/a | n/a | 0.0 | 0.1 | 8.2 | 0.1 | 0.5 | 0.1 | 0.7 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | 15 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 11.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | 12 | 1 |
| Total Fat (g) | 1.6 | 27.0 | 0.0 | n/a | n/a | 0.0 | 7.2 | 18.0 | 7.2 | 0.1 | 0.0 | 15.8 | 0.2 | n/a | n/a | 0.2 | 0.2 | n/a | 77 | 10 |
| 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 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.2 | 0.6 | n/a | 0.0 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Valine (g) | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.3 | 0.6 | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 1,816.0 | 0.0 | 0.5 | n/a | n/a | 51.0 | 216.3 | 0.3 | 216.3 | 150.9 | 30.3 | 5.2 | 12,028.3 | n/a | n/a | 13.3 | 0.0 | n/a | 14,528 | 1,816 |
| Vitamin A, RAE (mcg) | 90.8 | 0.0 | 0.0 | n/a | n/a | 2.6 | 57.3 | 0.0 | 57.3 | 7.6 | 1.2 | 0.3 | 601.2 | n/a | n/a | 0.7 | 0.0 | n/a | 819 | 102 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 2.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Vitamin C (mg) | 154.4 | 0.0 | 1.7 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 16.6 | 18.2 | 0.6 | 4.2 | n/a | n/a | 0.1 | 0.2 | n/a | 196 | 25 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 5.3 | 0.0 | 5.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 11 | 1 |
| Water (g) | 859.3 | 0.0 | 3.3 | n/a | n/a | 0.0 | 5.2 | 0.9 | 5.2 | 12.8 | 54.9 | 1.7 | 63.6 | n/a | n/a | 0.1 | 0.1 | n/a | 1,007 | 126 |
| Zinc (mg) | 2.6 | 0.0 | 0.1 | n/a | n/a | 0.0 | 1.0 | 1.1 | 1.0 | 0.0 | 0.0 | 2.5 | 0.2 | n/a | n/a | 0.1 | 0.0 | n/a | 9 | 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.
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