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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14 ounces (397g) extra firm tofu |
1/2 cup (0g) textured vegetable protein |
1/2 cup (0g) vegetable broth |
1 teaspoon (2g) fennel |
1 jar (514g) pasta sauce |
2 tablespoons (27g) olive oil |
10 ounces (284g) frozen chopped spinach |
8 ounces (227g) mushrooms |
1/4 teaspoon (0g) Molly McButter |
1/4 teaspoon (1g) garlic granules |
1/2 teaspoon (0g) dried parsley flakes |
8 ounces (226g) fat-free cottage cheese |
1/4 cup (60g) egg substitute |
8 ounces (227g) mozzarella cheese |
1 to taste (0g) dried chipotle powder |
1 to taste (0g) salt & pepper |
Total | 1 serving | |
| Alanine (g) | 1.6 | n/a | n/a | n/a | n/a | 0.0 | 0.6 | 0.5 | n/a | 0.0 | 0.0 | 0.8 | 0.4 | 1.6 | n/a | n/a | 5 | 1 |
| Alcohol (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 2.8 | n/a | n/a | n/a | n/a | 0.0 | 1.4 | 0.2 | n/a | 0.0 | 0.0 | 1.0 | 0.3 | 1.2 | n/a | n/a | 7 | 1 |
| Ash (g) | 4.0 | n/a | n/a | 0.0 | 10.3 | 0.0 | 4.1 | 1.9 | n/a | 0.0 | 0.0 | 3.9 | 0.8 | 7.5 | n/a | n/a | 33 | 4 |
| Aspartic acid (g) | 4.2 | n/a | n/a | n/a | n/a | 0.0 | 1.2 | 0.4 | n/a | 0.0 | 0.0 | 1.9 | 0.6 | 3.7 | n/a | n/a | 12 | 2 |
| Beta-sitosterol | 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 | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 797.8 | n/a | n/a | 0.9 | 113.1 | 0.3 | 366.4 | 6.8 | n/a | 0.6 | 2.9 | 194.4 | 43.8 | 1,147.4 | n/a | n/a | 2,674 | 334 |
| Calories | 277.8 | n/a | n/a | 0.5 | 447.2 | 238.7 | 82.4 | 49.9 | n/a | 2.6 | 0.7 | 162.7 | 28.8 | 681.6 | n/a | n/a | 1,973 | 247 |
| Calories (kj) | 1,167.0 | n/a | n/a | 2.3 | 1,871.0 | 998.7 | 340.8 | 210.9 | n/a | 10.7 | 3.1 | 684.8 | 120.6 | 2,849.1 | n/a | n/a | 8,259 | 1,032 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Carbohydrates (g) | 6.7 | n/a | n/a | 0.1 | 70.7 | 0.0 | 12.0 | 7.4 | n/a | 0.6 | 0.1 | 15.1 | 1.2 | 5.0 | n/a | n/a | 119 | 15 |
| Cholesterol (mg) | 0.0 | n/a | n/a | 0.0 | 10.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 15.8 | 0.0 | 179.5 | n/a | n/a | 206 | 26 |
| Copper (mg) | 0.8 | n/a | n/a | 0.0 | 1.0 | 0.0 | 0.4 | 0.7 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
| Cystine (g) | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 3.6 | n/a | n/a | 0.1 | 13.4 | 0.0 | 8.2 | 2.3 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 28 | 3 |
| Folate (mcg) | 75.4 | n/a | n/a | 0.5 | 66.8 | 0.0 | 411.8 | 38.6 | n/a | 0.4 | 0.5 | 20.3 | 9.6 | 15.9 | n/a | n/a | 640 | 80 |
| Folate, DFE (mcg) | 75.4 | n/a | n/a | 0.5 | 66.8 | 0.0 | 411.8 | 38.6 | n/a | 0.4 | 0.5 | 20.3 | 9.6 | 15.9 | n/a | n/a | 640 | 80 |
| Folate, food (mcg) | 75.4 | n/a | n/a | 0.5 | 66.8 | 0.0 | 411.8 | 38.6 | n/a | 0.4 | 0.5 | 20.3 | 9.6 | 15.9 | n/a | n/a | 640 | 80 |
| Folic acid (mcg) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | 3.4 | n/a | 0.0 | 0.0 | 0.7 | n/a | 1.3 | n/a | n/a | 6 | 1 |
| Glutamic acid (g) | 6.8 | n/a | n/a | n/a | n/a | 0.0 | 1.4 | 0.8 | n/a | 0.0 | 0.0 | 5.5 | 1.0 | 10.1 | n/a | n/a | 26 | 3 |
| Glycine (g) | 1.5 | n/a | n/a | n/a | n/a | 0.0 | 0.6 | 0.2 | n/a | 0.0 | 0.0 | 0.5 | 0.2 | 1.2 | n/a | n/a | 4 | 1 |
| Histidine (g) | 0.9 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.7 | 0.2 | 1.2 | n/a | n/a | 3 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 6.4 | n/a | n/a | 0.0 | 3.7 | 0.2 | 5.4 | 1.1 | n/a | 0.0 | 0.1 | 0.3 | 1.2 | 1.0 | n/a | n/a | 19 | 2 |
| Isoleucine (g) | 1.8 | n/a | n/a | n/a | n/a | 0.0 | 0.4 | 0.2 | n/a | 0.0 | 0.0 | 1.2 | 0.4 | 2.6 | n/a | n/a | 7 | 1 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 3.5 | n/a | 0.2 | n/a | n/a | 4 | 0 |
| Leucine (g) | 2.9 | n/a | n/a | n/a | n/a | 0.0 | 0.6 | 0.3 | n/a | 0.0 | 0.0 | 2.3 | 0.6 | 4.1 | n/a | n/a | 11 | 1 |
| Lysine (g) | 1.8 | n/a | n/a | n/a | n/a | 0.0 | 0.7 | 0.2 | n/a | 0.0 | 0.0 | 2.0 | 0.4 | 2.2 | n/a | n/a | 7 | 1 |
| Magnesium (mg) | 146.9 | n/a | n/a | 0.3 | 107.9 | 0.0 | 213.0 | 20.4 | n/a | 0.6 | 1.0 | 24.9 | 9.0 | 45.4 | n/a | n/a | 569 | 71 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.5 | n/a | n/a | 0.0 | 0.8 | 0.0 | 2.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 6 | 1 |
| Methionine (g) | 0.4 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.6 | 0.2 | 1.2 | n/a | n/a | 3 | 0 |
| Monounsaturated Fat (g) | 4.9 | n/a | n/a | n/a | 3.0 | 19.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 14.9 | n/a | n/a | 43 | 5 |
| Niacin (mg) | 0.4 | n/a | n/a | 0.0 | 20.1 | 0.0 | 1.4 | 8.2 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | n/a | n/a | 31 | 4 |
| Pantothenic acid (mg) | 0.4 | n/a | n/a | 0.0 | 0.4 | 0.0 | 0.3 | 3.4 | n/a | 0.0 | 0.0 | 1.0 | 1.0 | 0.3 | n/a | n/a | 7 | 1 |
| Phenylalanine (g) | 1.7 | n/a | n/a | n/a | n/a | 0.0 | 0.6 | 0.2 | n/a | 0.0 | 0.0 | 1.2 | 0.4 | 2.3 | n/a | n/a | 6 | 1 |
| Phosphorus (mg) | 480.3 | n/a | n/a | 0.9 | 185.0 | 0.0 | 139.2 | 195.1 | n/a | 3.2 | 1.1 | 429.4 | 43.2 | 804.3 | n/a | n/a | 2,282 | 285 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 59.7 | n/a | n/a | n/a | 0.1 | n/a | n/a | 57.0 | n/a | n/a | n/a | 117 | 15 |
| Polyunsaturated Fat (g) | 7.1 | n/a | n/a | n/a | 6.1 | 2.8 | 0.2 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | n/a | n/a | 18 | 2 |
| Potassium (mg) | 587.5 | n/a | n/a | 7.2 | 1,624.2 | 0.3 | 982.6 | 721.3 | n/a | 9.2 | 6.7 | 309.6 | 127.8 | 172.7 | n/a | n/a | 4,549 | 569 |
| Proline (g) | 2.3 | n/a | n/a | n/a | n/a | 0.0 | 0.6 | 0.2 | n/a | 0.0 | 0.0 | 2.6 | 0.3 | 5.3 | n/a | n/a | 11 | 1 |
| Protein (g) | 32.5 | n/a | n/a | 0.0 | 9.1 | 0.0 | 10.3 | 7.0 | n/a | 0.1 | 0.1 | 23.4 | 6.0 | 50.4 | n/a | n/a | 139 | 17 |
| Retinol (mcg) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 4.5 | 0.0 | 395.3 | n/a | n/a | 400 | 50 |
| Riboflavin (mg) | 0.3 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.6 | 0.9 | n/a | 0.0 | 0.0 | 0.5 | 0.2 | 0.6 | n/a | n/a | 4 | 0 |
| Saturated Fat (g) | 3.4 | n/a | n/a | n/a | 3.6 | 3.7 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 29.9 | n/a | n/a | 41 | 5 |
| Selenium (mcg) | 39.3 | n/a | n/a | 0.0 | 7.2 | 0.0 | 17.0 | 21.1 | n/a | 0.2 | 0.0 | 21.2 | 24.8 | 38.6 | n/a | n/a | 170 | 21 |
| Serine (g) | 2.1 | n/a | n/a | n/a | n/a | 0.0 | 0.5 | 0.2 | n/a | 0.0 | 0.0 | 1.3 | 0.5 | 1.7 | n/a | n/a | 6 | 1 |
| Sodium (mg) | 47.6 | n/a | n/a | 0.9 | 2,107.4 | 0.5 | 210.2 | 11.3 | n/a | 0.5 | 1.1 | 745.8 | 119.4 | 1,424.5 | n/a | n/a | 4,669 | 584 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | 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 | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 0 |
| Sugar (g) | 2.4 | n/a | n/a | n/a | 45.4 | 0.0 | 1.8 | 4.5 | n/a | 0.0 | 0.0 | 4.2 | 1.2 | 2.3 | n/a | n/a | 62 | 8 |
| Theobromine (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.2 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | n/a | 1 | 0 |
| Threonine (g) | 1.6 | n/a | n/a | n/a | n/a | 0.0 | 0.6 | 0.2 | n/a | 0.0 | 0.0 | 1.1 | 0.3 | 2.2 | n/a | n/a | 6 | 1 |
| Tocopherol, alpha (mg) | 0.0 | n/a | n/a | n/a | 12.3 | 3.9 | 8.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | 0.4 | n/a | n/a | 26 | 3 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 16.6 | n/a | n/a | 0.0 | 13.8 | 27.0 | 1.6 | 0.8 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 50.8 | n/a | n/a | 111 | 14 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.5 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 1.2 | n/a | n/a | 2 | 0 |
| Tyrosine (g) | 1.5 | n/a | n/a | n/a | n/a | 0.0 | 0.6 | 0.1 | n/a | 0.0 | 0.0 | 1.3 | 0.3 | 2.4 | n/a | n/a | 6 | 1 |
| Valine (g) | 1.8 | n/a | n/a | n/a | n/a | 0.0 | 0.5 | 0.5 | n/a | 0.0 | 0.0 | 1.6 | 0.5 | 3.0 | n/a | n/a | 8 | 1 |
| Vitamin A, IU (IU) | 0.0 | n/a | n/a | 2.3 | 3,865.3 | 0.0 | 33,301.8 | 0.0 | n/a | 0.0 | 4.8 | 18.1 | 135.0 | 1,535.9 | n/a | n/a | 38,863 | 4,858 |
| Vitamin A, RAE (mcg) | 0.0 | n/a | n/a | 0.1 | 195.3 | 0.0 | 1,664.2 | 0.0 | n/a | 0.0 | 0.2 | 4.5 | 6.6 | 406.7 | n/a | n/a | 2,278 | 285 |
| Vitamin B-12 (mcg) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 1.0 | 0.2 | 5.2 | n/a | n/a | 7 | 1 |
| Vitamin B-6 (mg) | 0.3 | n/a | n/a | 0.0 | 0.9 | 0.0 | 0.5 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 2 | 0 |
| Vitamin C (mg) | 0.8 | n/a | n/a | 0.2 | 10.3 | 0.0 | 15.6 | 4.8 | n/a | 0.0 | 0.3 | 0.0 | 0.3 | 0.0 | n/a | n/a | 32 | 4 |
| Vitamin D (IU) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 15.9 | n/a | 0.0 | 0.0 | 0.0 | 39.6 | 36.4 | n/a | n/a | 92 | 11 |
| Water (g) | 337.2 | n/a | n/a | 1.6 | 411.3 | 0.0 | 256.1 | 209.7 | n/a | 0.0 | 0.0 | 183.1 | 52.2 | 113.6 | n/a | n/a | 1,565 | 196 |
| Zinc (mg) | 3.3 | n/a | n/a | 0.0 | 2.8 | 0.0 | 1.6 | 1.2 | n/a | 0.0 | 0.0 | 1.1 | 0.6 | 6.6 | n/a | n/a | 17 | 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.