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Nutritional Facts: Shepherd’s Pie (Helena's Style Shepherd’s Pie )

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 cup (128g)
baby carrots
4 medium (852g)
yellow potatoes
1 cup (244g)
whole milk
1/4 cup (57g)
butter
1 (3g)
fresh garlic cloves
1 large (150g)
onions
1 lb (454g)
ground beef
1 teaspoon (0g)
seasoning salt
1 tablespoon (1g)
thyme
1 cup (240g)
chicken stock
2 tablespoons (16g)
flour
2 tablespoons (32g)
tomato paste
2 tablespoons (27g)
olive oil
1 teaspoon (2g)
fresh black pepper
1/2 cup (122g)
whole milk
1/4 cup (25g)
parmesan cheese
Total 1 serving
Alanine (g) 0.1 0.4 0.2 0.0 0.0 0.0 5.3 n/a n/a n/a 0.1 0.0 0.0 0.0 0.1 0.3 7 1
Alcohol n/a 0.0 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 0.0 0 0
Arginine (g) 0.0 0.7 0.2 0.0 0.0 0.2 5.5 n/a n/a n/a 0.1 0.0 0.0 0.0 0.1 0.4 7 1
Ash (g) 0.8 8.0 1.6 1.2 0.0 0.5 4.1 n/a 0.0 1.5 0.1 0.9 0.0 0.1 0.8 2.0 22 4
Aspartic acid (g) 0.1 3.3 0.6 0.0 0.0 0.1 7.6 n/a n/a n/a 0.1 0.2 0.0 0.0 0.3 0.7 13 2
Beta-sitosterol n/a n/a n/a 2.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Caffeine n/a 0.0 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 0.0 0 0
Calcium (mg) 41.0 76.7 275.7 13.6 5.4 34.5 68.0 n/a 4.8 7.2 2.3 11.6 0.3 10.2 137.9 277.3 966 161
Calories 44.8 587.9 148.8 406.9 4.5 60.0 975.2 n/a 1.2 86.4 56.9 26.3 238.7 5.8 74.4 107.8 2,826 471
Calories (kj) 185.6 2,453.8 622.2 1,701.9 18.7 249.0 4,073.3 n/a 5.1 362.4 238.0 110.1 998.7 24.2 311.1 451.3 11,805 1,968
Campesterol 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 n/a n/a 0 0
Carbohydrates (g) 10.5 133.8 11.7 0.0 1.0 14.0 0.0 n/a 0.3 8.5 11.9 6.1 0.0 1.5 5.9 1.0 206 34
Cholesterol (mg) 0.0 0.0 24.4 122.0 0.0 0.0 308.4 n/a 0.0 7.2 0.0 0.0 0.0 0.0 12.2 22.0 496 83
Copper (mg) 0.1 1.0 0.1 0.0 0.0 0.1 0.3 n/a 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.1 2 0
Cystine (g) 0.0 0.2 0.0 0.0 0.0 0.0 0.9 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Dietary Fiber (g) 3.7 20.4 0.0 0.0 0.1 2.6 0.0 n/a 0.2 0.0 0.4 1.3 0.0 0.6 0.0 0.0 29 5
Folate (mcg) 34.6 153.4 12.2 1.7 0.1 28.5 27.2 n/a 0.5 12.0 28.6 3.9 0.0 0.4 6.1 2.5 312 52
Folate, DFE (mcg) 34.6 153.4 12.2 1.7 0.1 28.5 27.2 n/a 0.5 12.0 45.5 3.9 0.0 0.4 6.1 2.5 328 55
Folate, food (mcg) 34.6 153.4 12.2 1.7 0.1 28.5 27.2 n/a 0.5 12.0 4.5 3.9 0.0 0.4 6.1 2.5 288 48
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 24.1 0.0 0.0 0.0 0.0 0.0 24 4
Fructose (g) 1.3 2.9 0.0 n/a n/a 1.9 n/a n/a n/a n/a n/a 1.9 n/a 0.0 0.0 0.0 8 1
Galactose (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0 0
Glucose (dextrose) (g) 1.3 4.5 0.0 n/a n/a 3.0 n/a n/a n/a n/a n/a 1.8 n/a 0.0 0.0 0.0 11 2
Glutamic acid (g) 0.2 2.4 1.5 0.1 0.0 0.4 12.7 n/a n/a n/a 0.5 0.7 0.0 0.0 0.8 2.2 22 4
Glycine (g) 0.0 0.4 0.2 0.0 0.0 0.0 5.7 n/a n/a n/a 0.1 0.0 0.0 0.0 0.1 0.2 7 1
Histidine (g) 0.0 0.2 0.2 0.0 0.0 0.0 2.7 n/a n/a n/a 0.0 0.0 0.0 0.0 0.1 0.3 4 1
Hydroxyproline n/a n/a n/a n/a n/a n/a 1.6 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 2 0
Iron (mg) 1.1 4.4 0.1 0.0 0.1 0.3 9.5 n/a 0.2 0.5 0.7 1.0 0.2 0.2 0.0 0.2 19 3
Isoleucine (g) 0.0 0.5 0.4 0.0 0.0 0.0 3.7 n/a 0.0 n/a 0.1 0.0 0.0 0.0 0.2 0.5 5 1
Lactose (g) 0.0 0.0 12.3 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 6.2 0.0 19 3
Leucine (g) 0.0 0.7 0.6 0.0 0.0 0.0 6.6 n/a 0.0 n/a 0.1 0.0 0.0 0.0 0.3 0.9 9 2
Lysine (g) 0.0 0.7 0.3 0.0 0.0 0.1 7.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.7 9 2
Magnesium (mg) 12.8 178.9 24.4 1.1 0.8 15.0 81.6 n/a 1.9 9.6 3.4 13.5 0.0 3.9 12.2 9.5 369 61
Maltose (g) 0.0 0.0 0.0 n/a 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
Manganese (mg) 0.2 1.2 0.0 0.0 0.1 0.2 0.0 n/a 0.0 n/a 0.1 0.1 0.0 0.3 0.0 0.0 2 0
Methionine (g) 0.0 0.2 0.2 0.0 0.0 0.0 2.2 n/a n/a n/a 0.0 0.0 0.0 0.0 0.1 0.3 3 0
Monounsaturated Fat (g) 0.0 0.0 2.0 11.9 0.0 0.0 29.7 n/a 0.0 1.4 0.0 0.0 19.7 0.0 1.0 2.1 68 11
Niacin (mg) 0.7 9.1 0.2 0.0 0.0 0.2 21.1 n/a 0.0 3.8 0.9 1.0 0.0 0.0 0.1 0.0 37 6
Pantothenic acid (mg) 0.5 2.4 0.9 0.1 0.0 0.2 2.5 n/a 0.0 n/a 0.1 0.0 0.0 0.0 0.5 0.1 7 1
Phenylalanine (g) 0.0 0.6 0.4 0.0 0.0 0.0 3.3 n/a n/a n/a 0.1 0.0 0.0 0.0 0.2 0.5 5 1
Phosphorus (mg) 35.8 528.2 205.0 13.6 4.6 43.5 775.6 n/a 1.3 64.8 16.9 26.6 0.0 3.6 102.5 182.3 2,004 334
Phytosterols n/a 34.1 n/a n/a n/a 22.5 n/a n/a n/a n/a n/a n/a 59.7 2.1 n/a n/a 118 20
Polyunsaturated Fat (g) 0.1 0.4 0.5 1.7 0.0 0.0 2.0 n/a 0.0 0.5 0.1 0.1 2.8 0.0 0.2 0.3 9 1
Potassium (mg) 303.4 3,467.6 322.1 13.6 12.0 219.0 1,338.1 n/a 7.3 252.0 16.7 325.6 0.3 30.6 161.0 31.3 6,501 1,083
Proline (g) 0.0 0.4 0.8 0.0 0.0 0.0 4.3 n/a n/a n/a 0.2 0.0 0.0 0.0 0.4 1.2 7 1
Protein (g) 0.8 14.3 7.7 0.5 0.2 1.7 84.3 n/a 0.1 6.0 1.6 1.4 0.0 0.2 3.8 9.6 132 22
Retinol (mcg) 0.0 0.0 109.8 380.8 0.0 0.0 0.0 n/a 0.0 2.4 0.0 0.0 0.0 0.0 54.9 55.8 604 101
Riboflavin (mg) 0.0 0.3 0.4 0.0 0.0 0.0 0.7 n/a 0.0 0.2 0.1 0.0 0.0 0.0 0.2 0.1 2 0
Saturated Fat (g) 0.0 0.2 4.6 29.2 0.0 0.1 26.6 n/a 0.0 0.8 0.0 0.0 3.7 0.0 2.3 4.3 72 12
Selenium (mcg) 1.2 2.6 9.0 0.6 0.4 0.8 71.7 n/a n/a 5.3 5.3 1.7 0.0 0.1 4.5 4.4 107 18
Serine (g) 0.0 0.5 0.3 0.0 0.0 0.0 3.4 n/a n/a n/a 0.1 0.0 0.0 0.0 0.1 0.6 5 1
Sodium (mg) 99.8 136.3 104.9 405.2 0.5 6.0 299.4 n/a 0.1 343.2 0.3 253.7 0.5 0.5 52.5 382.3 2,085 348
Starch (g) 0.0 114.9 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 115 19
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 n/a n/a 0 0
Sucrose (g) 3.5 2.4 0.0 n/a n/a 1.5 n/a n/a n/a n/a n/a 0.1 n/a 0.0 0.0 0.0 7 1
Sugar (g) 6.1 9.8 12.3 0.0 0.0 6.4 0.0 n/a n/a 3.8 0.0 3.9 0.0 0.0 6.2 0.2 49 8
Theobromine n/a 0.0 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 0.0 0 0
Thiamin (mg) 0.0 0.6 0.1 0.0 0.0 0.1 0.2 n/a 0.0 0.1 0.1 0.0 0.0 0.0 0.1 0.0 1 0
Threonine (g) 0.0 0.5 0.3 0.0 0.0 0.0 3.3 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.4 5 1
Tocopherol, alpha n/a 0.1 0.2 1.3 0.0 0.0 1.7 n/a n/a 0.1 0.0 1.4 3.9 0.0 0.1 0.1 9 1
Tocopherol, beta n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.1 0.2 0.2 0.2 0.0 n/a 1 0
Total Fat (g) 0.2 0.9 7.9 46.0 0.0 0.2 68.0 n/a 0.0 2.9 0.2 0.2 27.0 0.1 4.0 7.2 165 27
Trans-monoenoic Fat n/a n/a n/a 1.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 2 0
TransFatty acids n/a n/a n/a 1.9 n/a n/a 4.2 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 6 1
Tryptophan (g) 0.0 0.1 0.2 0.0 0.0 0.0 0.4 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0.1 1 0
Tyrosine (g) 0.0 0.3 0.4 0.0 0.0 0.0 2.6 n/a n/a n/a 0.0 0.0 0.0 0.0 0.2 0.6 4 1
Valine (g) 0.0 0.7 0.5 0.0 0.0 0.0 4.1 n/a 0.0 n/a 0.1 0.0 0.0 0.0 0.2 0.6 6 1
Vitamin A, IU (IU) 17,651.2 68.2 395.3 1,418.2 0.3 3.0 0.0 n/a 56.7 7.2 0.0 489.6 0.0 12.6 197.6 216.3 20,516 3,419
Vitamin A, RAE (mcg) 883.2 0.0 112.2 388.2 0.0 0.0 0.0 n/a 2.8 2.4 0.0 24.4 0.0 0.6 56.1 57.3 1,527 255
Vitamin B-12 (mcg) 0.0 0.0 1.1 0.1 0.0 0.0 9.8 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.6 12 2
Vitamin B-6 (mg) 0.1 1.7 0.1 0.0 0.0 0.2 1.6 n/a 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 4 1
Vitamin C (mg) 3.3 167.8 0.0 0.0 0.9 11.1 0.0 n/a 1.9 0.5 0.0 7.0 0.0 0.0 0.0 0.0 193 32
Vitamin D (IU) 0.0 0.0 124.4 34.1 0.0 0.0 18.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 62.2 5.3 244 41
Water (g) 115.6 695.1 215.0 9.0 1.8 133.7 298.1 n/a 0.8 221.2 1.9 23.6 0.0 0.3 107.5 5.2 1,829 305
Zinc (mg) 0.2 2.5 0.9 0.1 0.0 0.3 20.3 n/a 0.0 0.3 0.1 0.2 0.0 0.0 0.5 1.0 26 4

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