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 3/4 cups (254g) fresh corn kernels |
1/4 cup (61g) milk |
2 (30g) scallions |
1 cup (246g) part-skim ricotta cheese |
2 large (100g) eggs |
1 cup (125g) flour |
1/4 cup (31g) cornmeal |
1 1/2 teaspoons (7g) baking powder |
1/2 teaspoon (3g) salt |
1/2 teaspoon (1g) pepper |
1 to taste (0g) cooking spray |
1 large (136g) Hass avocadoes |
1 tablespoon (15g) reduced-fat mayonnaise |
1 tablespoon (15g) fresh lime juice |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) pepper |
Total | 1 serving | |
| Alanine (g) | 0.7 | 0.1 | 0.0 | 1.2 | 0.7 | 0.4 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.3 | 0.1 | 0.0 | 1.6 | 0.8 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Ash (g) | 1.6 | 0.4 | 0.2 | 2.8 | 1.1 | 0.6 | 0.3 | 5.0 | 3.0 | 0.1 | n/a | 2.3 | 0.3 | 0.0 | 1.5 | 0.0 | 19 | 1 |
| Aspartic acid (g) | 0.6 | 0.2 | 0.1 | 2.5 | 1.3 | 0.5 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 6 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 103.4 | n/a | n/a | n/a | n/a | 103 | 3 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 5.1 | 72.6 | 21.6 | 669.1 | 56.0 | 18.8 | 1.8 | 508.1 | 0.7 | 5.1 | n/a | 17.7 | 0.9 | 2.0 | 0.4 | 2.5 | 1,382 | 38 |
| Calories | 218.2 | 39.0 | 9.6 | 339.5 | 143.0 | 455.0 | 110.4 | 3.5 | 0.0 | 2.9 | n/a | 227.1 | 50.1 | 3.6 | 0.0 | 1.4 | 1,603 | 45 |
| Calories (kj) | 913.5 | 163.5 | 40.5 | 1,421.9 | 599.0 | 1,903.8 | 462.1 | 14.7 | 0.0 | 12.1 | n/a | 947.9 | 209.6 | 15.1 | 0.0 | 6.0 | 6,710 | 186 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6.8 | n/a | n/a | n/a | n/a | 7 | 0 |
| Carbohydrates (g) | 47.5 | 2.8 | 2.2 | 12.6 | 0.7 | 95.4 | 23.5 | 1.7 | 0.0 | 0.7 | n/a | 11.8 | 1.3 | 1.2 | 0.0 | 0.4 | 202 | 6 |
| Cholesterol (mg) | 0.0 | 8.5 | 0.0 | 76.3 | 372.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 5.3 | 0.0 | 0.0 | 0.0 | 462 | 13 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.1 | 0.0 | n/a | 0.2 | 0.3 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 5.1 | 0.0 | 0.8 | 0.0 | 0.0 | 3.4 | 2.2 | 0.0 | 0.0 | 0.3 | n/a | 9.2 | 0.0 | 0.1 | 0.0 | 0.1 | 21 | 1 |
| Folate (mcg) | 106.6 | 3.1 | 19.2 | 32.0 | 47.0 | 228.8 | 7.6 | 0.0 | 0.0 | 0.2 | n/a | 121.0 | n/a | 1.5 | 0.0 | 0.1 | 567 | 16 |
| Folate, DFE (mcg) | 106.6 | 3.1 | 19.2 | 32.0 | 47.0 | 363.8 | 7.6 | 0.0 | 0.0 | 0.2 | n/a | 121.0 | n/a | 1.5 | 0.0 | 0.1 | 702 | 19 |
| Folate, food (mcg) | 106.6 | 3.1 | 19.2 | 32.0 | 47.0 | 36.3 | 7.6 | 0.0 | 0.0 | 0.2 | n/a | 121.0 | n/a | 1.5 | 0.0 | 0.1 | 374 | 10 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 192.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 193 | 5 |
| Fructose (g) | 4.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.1 | n/a | 0.0 | 5 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 8.7 | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.1 | n/a | 0.0 | 9 | 0 |
| Glutamic acid (g) | 1.6 | 0.4 | 0.1 | 6.1 | 1.7 | 4.3 | 0.5 | n/a | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 15 | 0 |
| Glycine (g) | 0.3 | 0.0 | 0.0 | 0.7 | 0.4 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Histidine (g) | 0.2 | 0.1 | 0.0 | 1.1 | 0.3 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 1.3 | 0.0 | 0.4 | 1.1 | 1.8 | 5.8 | 1.1 | 0.8 | 0.0 | 0.1 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 0.1 | 13 | 0 |
| Isoleucine (g) | 0.3 | 0.1 | 0.0 | 1.5 | 0.7 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.9 | 0.2 | 0.0 | 3.0 | 1.1 | 0.9 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 7 | 0 |
| Lysine (g) | 0.3 | 0.2 | 0.0 | 3.3 | 0.9 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Magnesium (mg) | 93.9 | 7.9 | 6.0 | 36.9 | 12.0 | 27.5 | 38.7 | 2.7 | 0.0 | 2.0 | n/a | 39.4 | n/a | 1.2 | 0.0 | 1.0 | 269 | 7 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Methionine (g) | 0.2 | 0.1 | 0.0 | 0.7 | 0.4 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 1.1 | 0.6 | 0.0 | 5.7 | 3.7 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 13.3 | n/a | 0.0 | 0.0 | 0.0 | 25 | 1 |
| Niacin (mg) | 4.5 | 0.1 | 0.2 | 0.2 | 0.1 | 7.4 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 2.6 | n/a | 0.0 | 0.0 | 0.0 | 16 | 0 |
| Pantothenic acid (mg) | 1.8 | 0.2 | 0.0 | 0.6 | 1.5 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2.0 | n/a | 0.0 | 0.0 | 0.0 | 7 | 0 |
| Phenylalanine (g) | 0.4 | 0.1 | 0.0 | 1.4 | 0.7 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Phosphorus (mg) | 225.8 | 56.7 | 11.1 | 450.2 | 198.0 | 135.0 | 73.5 | 684.3 | 0.0 | 1.8 | n/a | 73.4 | 8.7 | 2.0 | 0.0 | 0.9 | 1,922 | 53 |
| Phytosterols | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.1 | n/a | n/a | n/a | n/a | 0.0 | 0.5 | 2 | 0 |
| Polyunsaturated Fat (g) | 1.2 | 0.1 | 0.0 | 0.6 | 1.9 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 2.5 | n/a | 0.0 | 0.0 | 0.0 | 7 | 0 |
| Potassium (mg) | 685.1 | 92.1 | 82.8 | 307.5 | 138.0 | 133.8 | 87.5 | 0.3 | 0.2 | 15.3 | n/a | 689.5 | 7.8 | 17.0 | 0.1 | 7.6 | 2,265 | 63 |
| Proline (g) | 0.7 | 0.2 | 0.0 | 2.7 | 0.5 | 1.5 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 6 | 0 |
| Protein (g) | 8.3 | 2.0 | 0.5 | 28.0 | 12.6 | 12.9 | 2.5 | 0.0 | 0.0 | 0.1 | n/a | 2.7 | 0.1 | 0.1 | 0.0 | 0.1 | 70 | 2 |
| Retinol (mcg) | 0.0 | 18.9 | 0.0 | 258.3 | 160.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 437 | 12 |
| Riboflavin (mg) | 0.1 | 0.1 | 0.0 | 0.5 | 0.5 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.8 | 1.4 | 0.0 | 12.1 | 3.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 2.9 | 0.8 | 0.0 | 0.0 | 0.0 | 21 | 1 |
| Selenium (mcg) | 1.5 | 1.2 | 0.2 | 41.1 | 30.7 | 42.4 | 4.7 | 0.0 | 0.0 | 0.1 | n/a | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 122 | 3 |
| Serine (g) | 0.4 | 0.1 | 0.0 | 1.4 | 1.0 | 0.6 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Sodium (mg) | 38.1 | 29.9 | 4.8 | 307.5 | 142.0 | 2.5 | 10.7 | 544.6 | 1,162.7 | 0.2 | n/a | 10.9 | 119.6 | 0.3 | 581.4 | 0.1 | 2,955 | 82 |
| Starch (g) | 14.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 15 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.7 | n/a | n/a | n/a | n/a | 3 | 0 |
| Sucrose (g) | 2.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.1 | n/a | 0.0 | 2 | 0 |
| Sugar (g) | 15.9 | n/a | 0.7 | 0.8 | 0.4 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.6 | 0.2 | 0.0 | 0.0 | 20 | 1 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.3 | 0.1 | 0.0 | 1.3 | 0.6 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Tocopherol, alpha (mg) | 0.2 | n/a | 0.2 | 0.2 | 1.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2.7 | n/a | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.4 | n/a | n/a | n/a | 0.5 | 0.5 | 0.6 | n/a | n/a | 0.1 | n/a | 0.4 | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
| Total Fat (g) | 3.4 | 2.2 | 0.1 | 19.5 | 9.5 | 1.2 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 21.0 | 4.9 | 0.0 | 0.0 | 0.0 | 63 | 2 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.3 | 0.2 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.1 | 0.0 | 1.5 | 0.5 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Valine (g) | 0.5 | 0.1 | 0.0 | 1.7 | 0.9 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Vitamin A, IU (IU) | 474.5 | 84.2 | 299.1 | 944.6 | 540.0 | 0.0 | 65.3 | 0.0 | 0.0 | 6.3 | n/a | 199.9 | 27.8 | 7.3 | 0.0 | 3.1 | 2,652 | 74 |
| Vitamin A, RAE (mcg) | 22.8 | 20.1 | 15.0 | 263.2 | 160.0 | 0.0 | 3.4 | 0.0 | 0.0 | 0.3 | n/a | 9.5 | n/a | 0.3 | 0.0 | 0.2 | 495 | 14 |
| Vitamin B-12 (mcg) | 0.0 | 0.2 | 0.0 | 0.7 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 17.3 | 0.9 | 5.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 12.0 | 0.0 | 4.4 | 0.0 | 0.0 | 40 | 1 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 14.8 | 82.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 97 | 3 |
| Water (g) | 193.0 | 53.5 | 26.9 | 183.0 | 76.2 | 14.9 | 3.1 | 0.3 | 0.0 | 0.1 | n/a | 98.4 | 8.3 | 13.2 | 0.0 | 0.1 | 671 | 19 |
| Zinc (mg) | 1.2 | 0.2 | 0.1 | 3.3 | 1.3 | 0.9 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | n/a | 0.0 | 0.0 | 0.0 | 8 | 0 |
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.