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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350 g (350g) tuna steaks |
150 g (150g) squid |
2 tablespoons (27g) olive oil |
1 tablespoon (16g) balsamic vinegar |
1/3 cup (81g) lemon juice |
1/2 cup (22g) fresh basil |
1/2 teaspoon (2g) garlic salt |
2 cups (474g) water |
2/3 cup (82g) polenta |
1/3 cup (33g) parmesan cheese |
20 g (20g) butter |
1 tablespoon (14g) olive oil |
1 (110g) onions |
1 clove (3g) garlic |
410 g (410g) tomatoes |
1 tablespoon (3g) basil |
Total | 1 serving | |
| Alanine (g) | 4.9 | 1.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 7 | 4 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 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) | 4.9 | 1.7 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.3 | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 8 | 4 |
| Ash (g) | 4.1 | 2.1 | 0.0 | 0.1 | 0.2 | 0.3 | 0.1 | 0.5 | 0.9 | 2.7 | 0.4 | 0.0 | 0.4 | 0.0 | 2.0 | 0.0 | 14 | 7 |
| Aspartic acid (g) | 8.4 | 2.3 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.5 | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.0 | 13 | 6 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 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) | 28.0 | 48.1 | 0.3 | 4.3 | 4.9 | 38.3 | 1.2 | 14.2 | 4.9 | 369.3 | 4.8 | 0.1 | 25.3 | 5.4 | 41.0 | 4.7 | 595 | 297 |
| Calories | 504.0 | 138.2 | 238.7 | 14.1 | 17.9 | 5.0 | 5.1 | 0.0 | 295.9 | 143.5 | 142.5 | 119.3 | 44.0 | 4.5 | 73.8 | 0.6 | 1,747 | 874 |
| Calories (kj) | 2,107.0 | 578.5 | 998.7 | 59.0 | 73.9 | 20.3 | 21.5 | 0.0 | 1,238.4 | 601.1 | 596.2 | 499.4 | 182.6 | 18.7 | 303.4 | 2.5 | 7,301 | 3,651 |
| Campesterol | n/a | 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 | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 4.6 | 0.0 | 2.7 | 5.6 | 0.6 | 1.1 | 0.0 | 62.8 | 1.4 | 0.0 | 0.0 | 10.3 | 1.0 | 15.9 | 0.1 | 106 | 53 |
| Cholesterol (mg) | 133.0 | 350.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 29.3 | 42.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 555 | 278 |
| Copper (mg) | 0.3 | 2.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 4 | 2 |
| Cystine (g) | 0.9 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 0.1 | 0.0 | 6.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | 4.9 | 0.0 | 14 | 7 |
| Folate (mcg) | 7.0 | 7.5 | 0.0 | n/a | 16.3 | 14.7 | 0.7 | 0.0 | 20.4 | 3.3 | 0.6 | 0.0 | 20.9 | 0.1 | 61.5 | 1.8 | 155 | 77 |
| Folate, DFE (mcg) | 7.0 | 7.5 | 0.0 | n/a | 16.3 | 14.7 | 0.7 | 0.0 | 20.4 | 3.3 | 0.6 | 0.0 | 20.9 | 0.1 | 61.5 | 1.8 | 155 | 77 |
| Folate, food (mcg) | 7.0 | 7.5 | 0.0 | n/a | 16.3 | 14.7 | 0.7 | 0.0 | 20.4 | 3.3 | 0.6 | 0.0 | 20.9 | 0.1 | 61.5 | 1.8 | 155 | 77 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 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 | n/a | n/a | n/a | 1.2 | 0.9 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1.4 | n/a | 5.6 | 0.0 | 9 | 5 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 1.2 | 0.8 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2.2 | n/a | 5.1 | 0.0 | 9 | 5 |
| Glutamic acid (g) | 12.2 | 3.2 | 0.0 | n/a | n/a | 0.1 | 0.1 | n/a | 1.2 | 2.9 | 0.0 | 0.0 | 0.3 | 0.0 | 1.8 | 0.0 | 22 | 11 |
| Glycine (g) | 3.9 | 1.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 6 | 3 |
| Histidine (g) | 2.4 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 4 | 2 |
| Hydroxyproline | n/a | n/a | n/a | 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 | 0 | 0 |
| Iron (mg) | 3.6 | 1.0 | 0.2 | 0.1 | 0.1 | 0.7 | 0.1 | 0.0 | 2.8 | 0.3 | 0.0 | 0.1 | 0.2 | 0.1 | 1.1 | 0.1 | 10 | 5 |
| Isoleucine (g) | 3.8 | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 6 | 3 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 6.6 | 1.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.8 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 11 | 5 |
| Lysine (g) | 7.5 | 1.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 11 | 5 |
| Magnesium (mg) | 175.0 | 49.6 | 0.0 | 1.9 | 4.9 | 13.8 | 1.2 | 4.7 | 103.8 | 12.7 | 0.4 | 0.0 | 11.0 | 0.8 | 45.1 | 1.7 | 427 | 213 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | 2 | 1 |
| Methionine (g) | 2.4 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 2 |
| Monounsaturated Fat (g) | 5.6 | 0.2 | 19.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 2.8 | 4.2 | 9.8 | 0.0 | 0.0 | 0.1 | 0.0 | 43 | 22 |
| Niacin (mg) | 30.3 | 3.3 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 3.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 2.4 | 0.0 | 39 | 20 |
| Pantothenic acid (mg) | 3.7 | 0.8 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 6 | 3 |
| Phenylalanine (g) | 3.2 | 0.8 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 5 | 3 |
| Phosphorus (mg) | 889.0 | 332.1 | 0.0 | 3.0 | 6.5 | 12.1 | 6.4 | 0.0 | 197.0 | 242.8 | 4.8 | 0.0 | 31.9 | 4.6 | 98.4 | 1.5 | 1,830 | 915 |
| Phytosterols | n/a | n/a | 59.7 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 29.8 | 16.5 | n/a | 28.7 | n/a | 135 | 67 |
| Polyunsaturated Fat (g) | 5.0 | 0.8 | 2.8 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 1.3 | 0.4 | 0.6 | 1.4 | 0.0 | 0.0 | 0.3 | 0.0 | 13 | 6 |
| Potassium (mg) | 882.0 | 369.6 | 0.3 | 17.9 | 83.7 | 63.8 | 18.5 | 4.7 | 234.6 | 41.6 | 4.8 | 0.1 | 160.6 | 12.0 | 971.7 | 7.8 | 2,874 | 1,437 |
| Proline (g) | 2.9 | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.6 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 6 | 3 |
| Protein (g) | 81.7 | 23.4 | 0.0 | 0.1 | 0.3 | 0.7 | 0.3 | 0.0 | 6.6 | 12.8 | 0.2 | 0.0 | 1.2 | 0.2 | 3.6 | 0.1 | 131 | 66 |
| Retinol (mcg) | 2,292.5 | 15.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 74.3 | 133.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2,515 | 1,258 |
| Riboflavin (mg) | 0.9 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 2 | 1 |
| Saturated Fat (g) | 4.4 | 0.5 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 5.8 | 10.2 | 1.9 | 0.0 | 0.0 | 0.1 | 0.0 | 27 | 14 |
| Selenium (mcg) | 127.7 | 67.3 | 0.0 | n/a | 0.1 | 0.1 | 0.4 | 0.0 | 12.7 | 5.9 | 0.2 | 0.0 | 0.6 | 0.4 | 0.0 | 0.0 | 215 | 108 |
| Serine (g) | 3.3 | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 6 | 3 |
| Sodium (mg) | 136.5 | 66.1 | 0.5 | 3.7 | 0.8 | 0.9 | 0.9 | 14.2 | 28.6 | 509.2 | 141.9 | 0.3 | 4.4 | 0.5 | 20.5 | 0.1 | 929 | 465 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Stigmasterol | n/a | 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 | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1.1 | n/a | 0.0 | 0.0 | 2 | 1 |
| Sugar (g) | 0.0 | 0.0 | 0.0 | 2.4 | 2.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.3 | 0.0 | 0.0 | 4.7 | 0.0 | 10.8 | 0.0 | 21 | 10 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 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) | 0.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 1 | 1 |
| Threonine (g) | 3.6 | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 5 | 3 |
| Tocopherol, alpha (mg) | 3.5 | 1.8 | 3.9 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.3 | 0.1 | 0.5 | 1.9 | 0.0 | 0.0 | 2.2 | 0.0 | 15 | 7 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 1.5 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 0.0 | 2 | 1 |
| Total Fat (g) | 17.1 | 2.1 | 27.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 2.9 | 9.5 | 16.1 | 13.5 | 0.1 | 0.0 | 0.8 | 0.0 | 90 | 45 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.9 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Tyrosine (g) | 2.8 | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 5 | 2 |
| Valine (g) | 4.2 | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 7 | 3 |
| Vitamin A, IU (IU) | 7,640.5 | 49.6 | 0.0 | 0.0 | 4.9 | 1,140.7 | 0.0 | 0.0 | 174.9 | 288.0 | 496.8 | 0.0 | 2.2 | 0.3 | 3,415.3 | 139.8 | 13,353 | 6,676 |
| Vitamin A, RAE (mcg) | 2,292.5 | 15.0 | 0.0 | 0.0 | 0.0 | 57.1 | 0.0 | 0.0 | 9.0 | 76.3 | 136.0 | 0.0 | 0.0 | 0.0 | 172.2 | 7.0 | 2,765 | 1,383 |
| Vitamin B-12 (mcg) | 33.0 | 2.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 36 | 18 |
| Vitamin B-6 (mg) | 1.6 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 3 | 1 |
| Vitamin C (mg) | 0.0 | 7.1 | 0.0 | 0.0 | 31.4 | 3.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.1 | 0.9 | 56.2 | 0.5 | 108 | 54 |
| Vitamin D (IU) | 794.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.0 | 11.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 813 | 407 |
| Water (g) | 238.3 | 118.0 | 0.0 | 12.2 | 75.0 | 19.9 | 0.1 | 473.5 | 8.4 | 6.9 | 3.2 | 0.0 | 98.0 | 1.8 | 387.5 | 2.4 | 1,445 | 723 |
| Zinc (mg) | 2.1 | 2.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1.5 | 1.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.7 | 0.0 | 8 | 4 |
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.