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 teaspoons (9g) olive oil |
4 slices (56g) turkey bacon |
1/2 cup (80g) onions |
2 cups (268g) fresh asparagus |
1 (0g) cooking spray |
6 slices (138g) reduced-calorie whole wheat bread |
4 large (200g) eggs |
5 large (165g) egg whites |
3/4 cup (185g) skim milk |
2 teaspoons (10g) Dijon mustard |
1/2 teaspoon (3g) table salt |
1/4 teaspoon (1g) fresh ground black pepper |
2 tablespoons (10g) parmesan cheese |
1 cup (113g) shredded cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.4 | 1.5 | 1.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | n/a | 0.1 | 0.2 | n/a | 0.5 | 1.6 | 1.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 1.1 | 5 | 1 |
| Ash (g) | 0.0 | 2.2 | 0.3 | 1.6 | n/a | 2.6 | 2.1 | 1.0 | 1.6 | 0.4 | 3.0 | 0.0 | 0.8 | 4.4 | 20 | 3 |
| Aspartic acid (g) | 0.0 | n/a | 0.1 | 1.4 | n/a | 0.6 | 2.7 | 2.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.3 | 1.8 | 9 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.1 | 22.4 | 18.4 | 64.3 | n/a | 110.4 | 112.0 | 11.6 | 263.8 | 5.8 | 0.7 | 2.5 | 110.9 | 814.7 | 1,538 | 256 |
| Calories | 79.6 | 140.0 | 32.0 | 53.6 | n/a | 273.2 | 286.0 | 85.8 | 75.6 | 6.7 | 0.0 | 1.4 | 43.1 | 455.4 | 1,532 | 255 |
| Calories (kj) | 332.9 | 585.8 | 132.8 | 227.8 | n/a | 1,142.6 | 1,198.0 | 356.4 | 313.7 | 27.8 | 0.0 | 6.0 | 180.5 | 1,902.9 | 6,407 | 1,068 |
| Carbohydrates (g) | 0.0 | 1.0 | 7.5 | 10.4 | n/a | 60.2 | 1.4 | 1.2 | 10.3 | 0.5 | 0.0 | 0.4 | 0.4 | 1.4 | 95 | 16 |
| Cholesterol (mg) | 0.0 | 50.4 | 0.0 | 0.0 | n/a | 0.0 | 744.0 | 0.0 | 3.7 | 0.0 | 0.0 | 0.0 | 8.8 | 118.7 | 926 | 154 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.5 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.3 | 0.5 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 1.4 | 5.6 | n/a | 16.6 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 24 | 4 |
| Folate (mcg) | 0.0 | 4.5 | 15.2 | 139.4 | n/a | 125.6 | 94.0 | 6.6 | 11.1 | 0.7 | 0.0 | 0.1 | 1.0 | 20.3 | 418 | 70 |
| Folate, DFE (mcg) | 0.0 | 4.5 | 15.2 | 139.4 | n/a | 186.3 | 94.0 | 6.6 | 11.1 | 0.7 | 0.0 | 0.1 | 1.0 | 20.3 | 479 | 80 |
| Folate, food (mcg) | 0.0 | 4.5 | 15.2 | 139.4 | n/a | 38.6 | 94.0 | 6.6 | 11.1 | 0.7 | 0.0 | 0.1 | 1.0 | 20.3 | 331 | 55 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 86.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 87 | 14 |
| Fructose | n/a | n/a | 1.0 | 2.7 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 4 | 1 |
| Galactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 1.6 | 1.7 | n/a | n/a | 0.7 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 5 | 1 |
| Glutamic acid (g) | 0.0 | n/a | 0.2 | 0.6 | n/a | 3.9 | 3.3 | 2.6 | 1.5 | 0.1 | 0.0 | 0.0 | 0.9 | 6.9 | 20 | 3 |
| Glycine (g) | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.4 | 0.9 | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 3 | 0 |
| Histidine (g) | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.3 | 0.6 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 | 3 | 0 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 0.1 | 0.8 | 0.2 | 5.7 | n/a | 4.1 | 3.5 | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | 0.8 | 16 | 3 |
| Isoleucine (g) | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.5 | 1.3 | 1.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 1.7 | 6 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0 | 0 |
| Leucine (g) | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.9 | 2.2 | 1.7 | 0.7 | 0.0 | 0.0 | 0.0 | 0.4 | 2.7 | 9 | 1 |
| Lysine (g) | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.4 | 1.8 | 1.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.3 | 2.3 | 7 | 1 |
| Magnesium (mg) | 0.0 | 10.6 | 8.0 | 37.5 | n/a | 53.8 | 24.0 | 18.2 | 29.5 | 4.9 | 0.0 | 1.0 | 3.8 | 31.6 | 223 | 37 |
| Maltose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0 | 0 |
| Manganese (mg) | 0.0 | n/a | 0.1 | 0.4 | n/a | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Methionine (g) | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.2 | 0.8 | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 3 | 0 |
| Monounsaturated Fat (g) | 6.6 | 4.2 | 0.0 | 0.0 | n/a | 0.3 | 7.3 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.8 | 10.6 | 30 | 5 |
| Niacin (mg) | 0.0 | n/a | 0.1 | 2.6 | n/a | 5.4 | 0.2 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 9 | 1 |
| Pantothenic acid (mg) | 0.0 | n/a | 0.1 | 0.7 | n/a | 0.9 | 3.1 | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 6 | 1 |
| Phenylalanine (g) | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.6 | 1.4 | 1.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 1.5 | 5 | 1 |
| Phosphorus (mg) | 0.0 | 111.4 | 23.2 | 139.4 | n/a | 140.8 | 396.0 | 24.8 | 206.6 | 10.6 | 0.0 | 0.9 | 72.9 | 578.6 | 1,705 | 284 |
| Phytosterols (mg) | 19.9 | n/a | 12.0 | 64.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.5 | n/a | n/a | 97 | 16 |
| Polyunsaturated Fat (g) | 0.9 | 2.6 | 0.0 | 0.1 | n/a | 1.3 | 3.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 1.1 | 10 | 2 |
| Potassium (mg) | 0.1 | 116.5 | 116.8 | 541.4 | n/a | 168.4 | 276.0 | 269.0 | 335.8 | 13.8 | 0.2 | 7.6 | 12.5 | 110.7 | 1,969 | 328 |
| Proline (g) | 0.0 | n/a | 0.0 | 0.2 | n/a | 1.4 | 1.0 | 0.7 | 0.7 | 0.0 | 0.0 | 0.0 | 0.5 | 3.2 | 8 | 1 |
| Protein (g) | 0.0 | 8.5 | 0.9 | 5.9 | n/a | 12.6 | 25.1 | 18.0 | 7.3 | 0.4 | 0.0 | 0.1 | 3.8 | 28.1 | 111 | 18 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 320.0 | 0.0 | 112.5 | 0.0 | 0.0 | 0.0 | 22.3 | 291.5 | 746 | 124 |
| Riboflavin (mg) | 0.0 | n/a | 0.0 | 0.4 | n/a | 0.4 | 0.9 | 0.7 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 3 | 1 |
| Saturated Fat (g) | 1.2 | 3.0 | 0.0 | 0.1 | n/a | 0.5 | 6.3 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 1.7 | 23.8 | 37 | 6 |
| Selenium (mcg) | 0.0 | n/a | 0.4 | 6.2 | n/a | 42.0 | 61.4 | 33.0 | 4.4 | 3.3 | 0.0 | 0.0 | 1.8 | 15.7 | 168 | 28 |
| Serine (g) | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.6 | 1.9 | 1.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 1.6 | 6 | 1 |
| Sodium (mg) | 0.2 | 679.3 | 3.2 | 5.4 | n/a | 705.2 | 284.0 | 273.9 | 108.9 | 113.5 | 1,162.7 | 0.1 | 152.9 | 701.7 | 4,191 | 698 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.8 | 0.6 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 2 | 0 |
| Sugar (g) | 0.0 | 1.0 | 3.4 | 5.0 | n/a | 4.2 | 0.7 | 1.2 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.6 | 16 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | n/a | 0.0 | 0.4 | n/a | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.4 | 1.1 | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 | 4 | 1 |
| Tocopherol, alpha (mg) | 1.3 | n/a | 0.0 | 3.0 | n/a | 0.3 | 2.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 7 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | n/a | 0.0 | 0.2 | n/a | n/a | 1.0 | n/a | n/a | 0.2 | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
| Total Fat (g) | 9.0 | 11.4 | 0.1 | 0.3 | n/a | 3.2 | 19.0 | 0.3 | 0.5 | 0.4 | 0.0 | 0.0 | 2.9 | 37.4 | 84 | 14 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 1 | 0 |
| Tyrosine (g) | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.4 | 1.0 | 0.8 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 1.4 | 4 | 1 |
| Valine (g) | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.6 | 1.7 | 1.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.3 | 1.9 | 7 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 1.6 | 2,026.1 | n/a | 0.0 | 1,080.0 | 0.0 | 374.5 | 7.1 | 0.0 | 3.1 | 86.5 | 1,132.3 | 4,711 | 785 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 101.8 | n/a | 0.0 | 320.0 | 0.0 | 112.5 | 0.4 | 0.0 | 0.2 | 22.9 | 299.5 | 857 | 143 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.8 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 | 4 | 1 |
| Vitamin B-6 (mg) | 0.0 | n/a | 0.1 | 0.2 | n/a | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 5.9 | 15.0 | n/a | 0.1 | 0.0 | 0.0 | 2.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 23 | 4 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 164.0 | 0.0 | 73.8 | 0.0 | 0.0 | 0.0 | 2.1 | 27.1 | 267 | 45 |
| Water (g) | 0.0 | 33.0 | 71.3 | 249.8 | n/a | 59.6 | 152.3 | 144.5 | 164.9 | 8.3 | 0.0 | 0.1 | 2.1 | 41.5 | 927 | 155 |
| Zinc (mg) | 0.0 | 1.4 | 0.1 | 1.4 | n/a | 1.5 | 2.6 | 0.0 | 0.8 | 0.1 | 0.0 | 0.0 | 0.4 | 3.5 | 12 | 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.