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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1 medium (110g) onions |
2 (40g) shallots |
1/8 teaspoon (1g) salt |
1 cup (86g) portabella mushrooms |
2 cups (172g) fresh portabella mushrooms |
12 ounces (340g) extra firm tofu |
1/3 cup (38g) toasted wheat germ |
1/3 cup (36g) breadcrumbs |
3/4 cup (61g) quick-cooking oats |
2 tablespoons (32g) low sodium soy sauce |
2 tablespoons (34g) Worcestershire sauce |
1 teaspoon (5g) liquid smoke |
1/2 teaspoon (2g) garlic granules |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 1.4 | 0.6 | 0.2 | 0.3 | 0.1 | n/a | n/a | 0.0 | 3 | 0 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 2.4 | 0.7 | 0.2 | 0.5 | 0.1 | n/a | n/a | 0.1 | 4 | 1 |
| Ash (g) | 0.4 | 0.3 | 0.7 | 0.7 | 1.5 | 3.4 | 1.6 | 1.0 | 1.1 | 4.8 | 0.7 | n/a | 0.1 | 16 | 2 |
| Aspartic acid (g) | 0.1 | 0.1 | 0.0 | 0.2 | 0.4 | 3.6 | 0.8 | 0.3 | 0.7 | 0.2 | n/a | n/a | 0.0 | 6 | 1 |
| Beta-sitosterol | 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 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 25.3 | 14.8 | 0.2 | 2.6 | 5.2 | 683.9 | 14.9 | 65.8 | 31.6 | 5.4 | 36.4 | n/a | 1.2 | 887 | 111 |
| Calories | 44.0 | 28.8 | 0.0 | 18.9 | 37.8 | 238.2 | 137.9 | 142.1 | 230.2 | 17.0 | 26.5 | n/a | 5.1 | 926 | 116 |
| Calories (kj) | 182.6 | 120.8 | 0.0 | 79.1 | 158.2 | 1,000.3 | 576.7 | 594.5 | 963.5 | 71.0 | 110.8 | n/a | 21.5 | 3,879 | 485 |
| Campesterol | n/a | n/a | n/a | 1.7 | 3.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Carbohydrates (g) | 10.3 | 6.7 | 0.0 | 3.3 | 6.7 | 5.7 | 19.8 | 25.9 | 41.1 | 2.7 | 6.6 | n/a | 1.1 | 130 | 16 |
| Cholesterol (mg) | 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 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | 0.7 | 0.3 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.3 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 1.9 | n/a | 0.0 | 1.1 | 2.2 | 3.1 | 5.1 | 1.6 | 6.1 | 0.3 | 0.0 | n/a | 0.1 | 21 | 3 |
| Folate (mcg) | 20.9 | 13.6 | 0.0 | 24.1 | 48.2 | 64.6 | 107.6 | 38.5 | 19.4 | 5.1 | 2.7 | n/a | 0.7 | 345 | 43 |
| Folate, DFE (mcg) | 20.9 | 13.6 | 0.0 | 24.1 | 48.2 | 64.6 | 107.6 | 59.0 | 19.4 | 5.1 | 2.7 | n/a | 0.7 | 366 | 46 |
| Folate, food (mcg) | 20.9 | 13.6 | 0.0 | 24.1 | 48.2 | 64.6 | 107.6 | 9.0 | 19.4 | 5.1 | 2.7 | n/a | 0.7 | 316 | 39 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 29.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 29 | 4 |
| Fructose (g) | 1.4 | n/a | n/a | 0.4 | 0.8 | n/a | n/a | 0.9 | 0.0 | n/a | n/a | n/a | 0.0 | 4 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 2.2 | n/a | n/a | 1.7 | 3.5 | n/a | n/a | 0.7 | 0.0 | n/a | n/a | n/a | 0.0 | 8 | 1 |
| Glutamic acid (g) | 0.3 | 0.2 | 0.0 | 0.3 | 0.5 | 5.9 | 1.5 | 1.5 | 1.7 | 0.4 | n/a | n/a | 0.1 | 12 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 1.3 | 0.5 | 0.2 | 0.4 | 0.1 | n/a | n/a | 0.0 | 3 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.2 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 0.2 | 0.5 | 0.0 | 0.3 | 0.5 | 5.5 | 2.4 | 1.7 | 2.6 | 0.6 | 1.8 | n/a | 0.1 | 16 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 1.5 | 0.3 | 0.2 | 0.3 | 0.1 | n/a | n/a | 0.0 | 3 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 2.5 | 0.6 | 0.3 | 0.6 | 0.1 | n/a | n/a | 0.0 | 5 | 1 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 1.6 | 0.6 | 0.2 | 0.4 | 0.1 | n/a | n/a | 0.0 | 3 | 0 |
| Magnesium (mg) | 11.0 | 8.4 | 0.0 | n/a | n/a | 125.9 | 91.5 | 15.5 | 83.8 | 10.9 | 4.4 | n/a | 1.2 | 353 | 44 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.7 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Manganese (mg) | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 2.1 | 5.1 | 0.3 | 2.2 | 0.1 | n/a | n/a | 0.0 | 10 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.2 | 0.5 | 0.4 | 1.2 | 0.0 | 0.0 | n/a | 0.0 | 6 | 1 |
| Niacin (mg) | 0.1 | 0.1 | 0.0 | 3.9 | 7.7 | 0.3 | 2.6 | 2.4 | 0.7 | 1.1 | 0.2 | n/a | 0.0 | 19 | 2 |
| Pantothenic acid (mg) | 0.1 | 0.1 | 0.0 | 1.0 | 2.0 | 0.4 | 0.9 | 0.2 | 0.7 | 0.1 | n/a | n/a | 0.0 | 5 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 1.5 | 0.4 | 0.2 | 0.4 | 0.1 | n/a | n/a | 0.0 | 3 | 0 |
| Phosphorus (mg) | 31.9 | 24.0 | 0.0 | 92.9 | 185.8 | 411.7 | 322.4 | 59.3 | 249.1 | 35.2 | 20.4 | n/a | 6.4 | 1,439 | 180 |
| Phytosterols (mg) | 16.5 | 2.0 | 0.0 | n/a | n/a | n/a | n/a | 2.9 | n/a | n/a | n/a | n/a | 0.1 | 22 | 3 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 6.1 | 2.3 | 0.7 | 1.4 | 0.0 | 0.0 | n/a | 0.0 | 11 | 1 |
| Potassium (mg) | 160.6 | 133.6 | 0.1 | 313.0 | 626.1 | 503.5 | 341.6 | 70.5 | 219.9 | 57.6 | 272.0 | n/a | 18.5 | 2,717 | 340 |
| Proline (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 1.9 | 0.5 | 0.5 | 0.3 | 0.1 | n/a | n/a | 0.0 | 4 | 0 |
| Protein (g) | 1.2 | 1.0 | 0.0 | 1.8 | 3.6 | 27.9 | 8.9 | 4.8 | 8.0 | 1.7 | 0.0 | n/a | 0.3 | 59 | 7 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 2.9 | 0.6 | 0.4 | 0.7 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
| Selenium (mcg) | 0.6 | 0.5 | 0.0 | 16.0 | 32.0 | 33.7 | 30.3 | 9.1 | 17.6 | 0.3 | 0.2 | n/a | 0.4 | 140 | 18 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 1.8 | 0.4 | 0.2 | 0.4 | 0.1 | n/a | n/a | 0.0 | 3 | 0 |
| Sodium (mg) | 4.4 | 4.8 | 290.7 | 7.7 | 15.5 | 40.8 | 4.6 | 263.3 | 3.6 | 1,066.6 | 333.2 | n/a | 0.9 | 2,036 | 255 |
| Starch (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 21.5 | 35.2 | n/a | n/a | n/a | n/a | 57 | 7 |
| Stigmasterol | 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 |
| Sucrose (g) | 1.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.6 | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Sugar (g) | 4.7 | n/a | 0.0 | 2.2 | 4.3 | 2.0 | n/a | 2.2 | 0.6 | 0.5 | 3.4 | n/a | 0.0 | 20 | 2 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.7 | 0.3 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 1.4 | 0.4 | 0.2 | 0.2 | 0.1 | n/a | n/a | 0.0 | 3 | 0 |
| Tocopherol, alpha (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.1 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Total Fat (g) | 0.1 | 0.0 | 0.0 | 0.3 | 0.6 | 14.2 | 3.7 | 1.9 | 4.0 | 0.0 | 0.0 | n/a | 0.0 | 25 | 3 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.3 | 0.1 | 0.2 | 0.1 | n/a | n/a | 0.0 | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 1.5 | 0.5 | 0.2 | 0.4 | 0.1 | n/a | n/a | 0.0 | 3 | 0 |
| Vitamin A, IU (IU) | 2.2 | 476.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 26.9 | n/a | 0.0 | 505 | 63 |
| Vitamin A, RAE (mcg) | 0.0 | 24.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | n/a | 0.0 | 26 | 3 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 0.2 | 0.5 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 2 | 0 |
| Vitamin C (mg) | 8.1 | 3.2 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 4.4 | n/a | 0.0 | 16 | 2 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 8.6 | 17.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 26 | 3 |
| Water (g) | 98.0 | 31.9 | 0.0 | 79.8 | 159.7 | 289.0 | 4.3 | 2.3 | 6.6 | 22.7 | 26.7 | n/a | 0.1 | 721 | 90 |
| Zinc (mg) | 0.2 | 0.2 | 0.0 | 0.5 | 0.9 | 2.8 | 4.7 | 0.5 | 2.2 | 0.1 | 0.1 | n/a | 0.0 | 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.