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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16 ounces (454g) broccoli |
16 ounces (454g) cauliflower |
2 tablespoons (10g) parmesan cheese |
2 tablespoons (8g) fresh parsley |
1 cup (160g) onions |
2 medium (392g) zucchini |
1 cup (70g) sliced mushrooms |
9 (205g) lasagna noodles |
1 1/2 cups (192g) carrots |
26 ounces (399g) spaghetti sauce |
2 teaspoons (6g) garlic |
1 cup (113g) fat free mozzarella cheese |
1 cup (0g) fat-free ricotta cheese |
1 cup (227g) part-skim mozzarella cheese |
1/2 cup (120g) egg substitute |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.5 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.9 | 0.2 | n/a | 0.0 | n/a | n/a | 1.7 | 0.7 | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.9 | 0.4 | 0.2 | 0.0 | 0.2 | 0.2 | 0.1 | 1.0 | 0.2 | n/a | 0.0 | n/a | n/a | 2.4 | 0.7 | 6 | 1 |
| Ash (g) | 3.9 | 3.4 | 0.8 | 0.2 | 0.6 | 2.3 | 0.6 | 1.8 | 1.9 | 8.0 | 0.1 | 5.2 | n/a | 7.4 | 1.6 | 38 | 5 |
| Aspartic acid (g) | 1.5 | 0.8 | 0.3 | 0.0 | 0.1 | 0.6 | 0.1 | 1.3 | 0.4 | n/a | 0.0 | n/a | n/a | 4.0 | 1.1 | 10 | 1 |
| Beta-sitosterol | 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 | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 213.2 | 99.8 | 110.9 | 10.5 | 36.8 | 62.7 | 2.1 | 43.1 | 63.4 | 87.9 | 10.1 | 1,085.9 | n/a | 1,776.7 | 87.6 | 3,691 | 461 |
| Calories | 154.2 | 113.4 | 43.1 | 2.7 | 64.0 | 66.6 | 15.4 | 761.3 | 78.7 | 347.4 | 8.3 | 159.3 | n/a | 577.1 | 57.6 | 2,449 | 306 |
| Calories (kj) | 639.6 | 471.7 | 180.5 | 11.5 | 265.6 | 274.4 | 65.1 | 3,186.8 | 332.2 | 1,453.7 | 34.9 | 665.6 | n/a | 2,417.4 | 241.2 | 10,240 | 1,280 |
| Campesterol | 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 | 1 | 0 |
| Carbohydrates (g) | 30.1 | 22.5 | 0.4 | 0.5 | 14.9 | 12.2 | 2.3 | 153.2 | 18.4 | 55.0 | 1.9 | 4.0 | n/a | 6.3 | 2.4 | 324 | 41 |
| Cholesterol (mg) | 0.0 | 0.0 | 8.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.0 | 0.0 | 20.3 | n/a | 145.4 | 0.0 | 183 | 23 |
| Copper (mg) | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.6 | 0.1 | 0.8 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 2 | 0 |
| Cystine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | n/a | 0.0 | n/a | n/a | 0.3 | 0.3 | 2 | 0 |
| Dietary Fiber (g) | 11.8 | 9.1 | 0.0 | 0.3 | 2.7 | 3.9 | 0.7 | 6.6 | 5.4 | 10.4 | 0.1 | 2.0 | n/a | 0.0 | 0.0 | 53 | 7 |
| Folate (mcg) | 285.8 | 258.6 | 1.0 | 11.6 | 30.4 | 94.1 | 11.9 | 486.3 | 36.5 | 51.9 | 0.2 | 11.3 | n/a | 20.4 | 19.2 | 1,319 | 165 |
| Folate, DFE (mcg) | 285.8 | 258.6 | 1.0 | 11.6 | 30.4 | 94.1 | 11.9 | 802.3 | 36.5 | 51.9 | 0.2 | 11.3 | n/a | 20.4 | 19.2 | 1,635 | 204 |
| Folate, food (mcg) | 285.8 | 258.6 | 1.0 | 11.6 | 30.4 | 94.1 | 11.9 | 36.9 | 36.5 | 51.9 | 0.2 | 11.3 | n/a | 20.4 | 19.2 | 870 | 109 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 449.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 449 | 56 |
| Fructose (g) | 3.1 | 4.4 | 0.0 | n/a | 2.1 | 5.4 | 0.1 | 0.2 | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | 16 | 2 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 2.2 | 4.3 | 0.0 | n/a | 3.2 | 4.2 | 1.0 | 0.2 | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | 16 | 2 |
| Glutamic acid (g) | 2.5 | 1.2 | 0.9 | 0.0 | 0.4 | 0.5 | 0.2 | 9.4 | 0.7 | n/a | 0.0 | n/a | n/a | 12.9 | 2.0 | 31 | 4 |
| Glycine (g) | 0.4 | 0.3 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.9 | 0.1 | n/a | 0.0 | n/a | n/a | 1.1 | 0.4 | 4 | 0 |
| Histidine (g) | 0.3 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.1 | n/a | 0.0 | n/a | n/a | 2.1 | 0.3 | 4 | 0 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 3.3 | 1.9 | 0.1 | 0.5 | 0.3 | 1.5 | 0.4 | 6.8 | 0.6 | 2.9 | 0.1 | 0.4 | n/a | 0.5 | 2.4 | 21 | 3 |
| Isoleucine (g) | 0.4 | 0.3 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 1.0 | 0.1 | n/a | 0.0 | n/a | n/a | 2.6 | 0.8 | 6 | 1 |
| Lactose (g) | 1.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Leucine (g) | 0.6 | 0.5 | 0.4 | 0.0 | 0.0 | 0.3 | 0.1 | 2.0 | 0.2 | n/a | 0.0 | n/a | n/a | 5.4 | 1.2 | 11 | 1 |
| Lysine (g) | 0.6 | 1.0 | 0.3 | 0.0 | 0.1 | 0.3 | 0.1 | 0.6 | 0.2 | n/a | 0.0 | n/a | n/a | 5.6 | 0.9 | 10 | 1 |
| Magnesium (mg) | 95.3 | 68.0 | 3.8 | 3.8 | 16.0 | 70.6 | 6.3 | 108.8 | 23.0 | 83.9 | 1.4 | 37.3 | n/a | 52.3 | 18.0 | 588 | 74 |
| Maltose (g) | 1.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Manganese (mg) | 1.0 | 0.7 | 0.0 | 0.0 | 0.2 | 0.7 | 0.0 | 1.9 | 0.3 | 0.6 | 0.1 | n/a | n/a | 0.0 | 0.0 | 6 | 1 |
| Methionine (g) | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 1.5 | 0.5 | 3 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 2.4 | 0.0 | 0.0 | n/a | 10.2 | 0.0 | 14 | 2 |
| Niacin (mg) | 2.9 | 2.3 | 0.0 | 0.1 | 0.2 | 1.8 | 2.5 | 14.7 | 1.9 | 15.6 | 0.0 | 0.1 | n/a | 0.2 | 0.2 | 43 | 5 |
| Pantothenic acid (mg) | 2.6 | 3.0 | 0.0 | 0.0 | 0.2 | 0.8 | 1.0 | 0.9 | 0.5 | 0.3 | 0.0 | n/a | n/a | 0.2 | 2.0 | 12 | 1 |
| Phenylalanine (g) | 0.5 | 0.3 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 1.4 | 0.1 | n/a | 0.0 | n/a | n/a | 2.9 | 0.8 | 6 | 1 |
| Phosphorus (mg) | 299.4 | 199.6 | 72.9 | 4.4 | 46.4 | 149.0 | 60.2 | 387.8 | 67.2 | 143.8 | 8.6 | 741.3 | n/a | 1,051.9 | 86.4 | 3,319 | 415 |
| Phytosterols | n/a | 81.6 | n/a | 0.4 | 24.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 114.0 | 220 | 28 |
| Polyunsaturated Fat (g) | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 0.1 | 1.2 | 0.2 | 4.7 | 0.0 | 0.0 | n/a | 1.1 | 0.0 | 8 | 1 |
| Potassium (mg) | 1,433.5 | 1,356.3 | 12.5 | 42.1 | 233.6 | 1,023.1 | 222.6 | 457.6 | 614.4 | 1,262.0 | 22.5 | 119.8 | n/a | 190.8 | 255.6 | 7,246 | 906 |
| Proline (g) | 0.5 | 0.3 | 0.5 | 0.0 | 0.0 | 0.1 | 0.1 | 3.2 | 0.1 | n/a | 0.0 | n/a | n/a | 5.7 | 0.7 | 11 | 1 |
| Protein (g) | 12.8 | 8.7 | 3.8 | 0.2 | 1.8 | 4.7 | 2.2 | 26.8 | 1.8 | 7.1 | 0.4 | 35.8 | n/a | 55.1 | 12.0 | 173 | 22 |
| Retinol (mcg) | 0.0 | 0.0 | 22.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 140.1 | n/a | 281.7 | 0.0 | 444 | 56 |
| Riboflavin (mg) | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | 0.8 | 0.1 | 0.2 | 0.0 | 0.3 | n/a | 0.7 | 0.5 | 4 | 1 |
| Saturated Fat (g) | 0.2 | 0.3 | 1.7 | 0.0 | 0.1 | 0.3 | 0.0 | 0.6 | 0.1 | 2.8 | 0.0 | 0.0 | n/a | 23.0 | 0.0 | 29 | 4 |
| Selenium (mcg) | 11.3 | 2.7 | 1.8 | 0.0 | 0.8 | 0.8 | 6.5 | 129.7 | 0.2 | 5.6 | 0.8 | 21.4 | n/a | 32.7 | 49.6 | 264 | 33 |
| Serine (g) | 0.5 | 0.4 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 1.3 | 0.1 | n/a | 0.0 | n/a | n/a | 3.2 | 0.9 | 7 | 1 |
| Sodium (mg) | 149.7 | 136.1 | 152.9 | 4.3 | 6.4 | 31.4 | 3.5 | 12.3 | 132.5 | 1,637.4 | 1.0 | 839.6 | n/a | 1,406.4 | 238.8 | 4,752 | 594 |
| Starch (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 128.1 | 2.7 | n/a | n/a | n/a | n/a | n/a | n/a | 131 | 16 |
| Stigmasterol | 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 | 0 | 0 |
| Sucrose (g) | 0.5 | 0.0 | 0.0 | n/a | 1.6 | 0.2 | 0.0 | 1.0 | 6.9 | n/a | n/a | n/a | n/a | n/a | n/a | 10 | 1 |
| Sugar (g) | 7.7 | 8.7 | 0.1 | 0.1 | 6.8 | 9.8 | 1.4 | 5.5 | 9.1 | 35.3 | 0.1 | 1.7 | n/a | 2.6 | 2.4 | 91 | 11 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 1.8 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 3 | 0 |
| Threonine (g) | 0.4 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.9 | 0.4 | n/a | 0.0 | n/a | n/a | 2.1 | 0.6 | 5 | 1 |
| Tocopherol, alpha (mg) | 3.5 | 0.4 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.2 | 1.3 | 9.6 | 0.0 | 0.2 | n/a | 0.3 | 1.9 | 18 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.8 | 0.9 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Total Fat (g) | 1.7 | 1.3 | 2.9 | 0.1 | 0.2 | 1.3 | 0.2 | 3.1 | 0.5 | 10.7 | 0.0 | 0.0 | n/a | 36.2 | 0.0 | 58 | 7 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | 0.8 | 0.2 | 2 | 0 |
| Tyrosine (g) | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | n/a | 0.0 | n/a | n/a | 3.2 | 0.5 | 5 | 1 |
| Valine (g) | 0.6 | 0.6 | 0.3 | 0.0 | 0.0 | 0.2 | 0.2 | 1.2 | 0.1 | n/a | 0.0 | n/a | n/a | 3.4 | 1.0 | 8 | 1 |
| Vitamin A, IU (IU) | 2,826.1 | 0.0 | 86.5 | 640.2 | 3.2 | 784.0 | 0.0 | 0.0 | 32,075.5 | 3,003.2 | 0.5 | 543.5 | n/a | 1,092.8 | 270.0 | 41,326 | 5,166 |
| Vitamin A, RAE (mcg) | 140.6 | 0.0 | 22.9 | 32.0 | 0.0 | 39.2 | 0.0 | 0.0 | 1,603.2 | 151.8 | 0.0 | 143.5 | n/a | 288.5 | 13.2 | 2,435 | 304 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 1.9 | 0.4 | 4 | 0 |
| Vitamin B-6 (mg) | 0.8 | 0.8 | 0.0 | 0.0 | 0.2 | 0.6 | 0.1 | 0.3 | 0.3 | 0.7 | 0.1 | 0.1 | n/a | 0.2 | 0.2 | 4 | 1 |
| Vitamin C (mg) | 404.6 | 218.6 | 0.0 | 10.1 | 11.8 | 70.2 | 1.5 | 0.0 | 11.3 | 8.0 | 1.7 | 0.0 | n/a | 0.0 | 0.6 | 739 | 92 |
| Vitamin D (IU) | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 27.3 | 79.2 | 113 | 14 |
| Water (g) | 405.1 | 417.6 | 2.1 | 6.7 | 142.6 | 371.6 | 64.7 | 20.3 | 169.5 | 319.5 | 3.3 | 68.0 | n/a | 122.2 | 104.4 | 2,218 | 277 |
| Zinc (mg) | 1.9 | 1.2 | 0.4 | 0.1 | 0.3 | 1.3 | 0.4 | 2.9 | 0.5 | 2.2 | 0.1 | 4.4 | n/a | 6.3 | 1.2 | 23 | 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.