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.
7 ounces (198g) firm tofu |
1 cup (137g) raw cashews |
10 ounces (284g) frozen chopped spinach |
2 (6g) garlic cloves |
2 tablespoons (27g) olive oil |
1 1/2 teaspoons (9g) salt |
1 medium (110g) onions |
500 g (0g) egg-free pasta |
1/2 cup (119g) water |
3/4 cup (178g) water |
1/3 cup (79g) water |
2 teaspoons (0g) vegetarian poultry seasoning |
1 1/2 tablespoons (18g) nutritional yeast |
3 tablespoons (0g) pesto sauce |
1 medium (608g) head of broccoli |
Total | 1 serving | |
Alanine (g) | 0.8 | 1.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.6 | 3 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Arginine (g) | 1.4 | 2.4 | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | 1.2 | 7 | 1 |
Ash (g) | 2.0 | 5.4 | 4.1 | 0.1 | 0.0 | 9.0 | 0.4 | n/a | 0.1 | 0.2 | 0.1 | n/a | 1.0 | n/a | 5.3 | 28 | 5 |
Aspartic acid (g) | 2.1 | 2.1 | 1.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | 2.0 | 8 | 1 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Calcium (mg) | 398.9 | 61.7 | 366.4 | 10.9 | 0.3 | 2.2 | 25.3 | n/a | 3.6 | 5.3 | 2.4 | n/a | 5.4 | n/a | 285.8 | 1,168 | 195 |
Calories | 138.9 | 786.4 | 82.4 | 8.9 | 238.7 | 0.0 | 44.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 58.5 | n/a | 206.7 | 1,565 | 261 |
Calories (kj) | 583.5 | 3,290.7 | 340.8 | 37.4 | 998.7 | 0.0 | 182.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | 245.0 | n/a | 857.3 | 6,536 | 1,089 |
Carbohydrates (g) | 3.4 | 44.8 | 12.0 | 2.0 | 0.0 | 0.0 | 10.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 7.4 | n/a | 40.4 | 120 | 20 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Copper (mg) | 0.4 | 3.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.3 | 4 | 1 |
Cystine (g) | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.2 | 1 | 0 |
Dietary Fiber (g) | 1.8 | 4.1 | 8.2 | 0.1 | 0.0 | 0.0 | 1.9 | n/a | 0.0 | 0.0 | 0.0 | n/a | 4.8 | n/a | 15.8 | 37 | 6 |
Folate (mcg) | 37.7 | 94.5 | 411.8 | 0.2 | 0.0 | 0.0 | 20.9 | n/a | 0.0 | 0.0 | 0.0 | n/a | 421.2 | n/a | 383.0 | 1,369 | 228 |
Folate, DFE (mcg) | 37.7 | 94.5 | 411.8 | 0.2 | 0.0 | 0.0 | 20.9 | n/a | 0.0 | 0.0 | 0.0 | n/a | 421.2 | n/a | 383.0 | 1,369 | 228 |
Folate, food (mcg) | 37.7 | 94.5 | 411.8 | 0.2 | 0.0 | 0.0 | 20.9 | n/a | 0.0 | 0.0 | 0.0 | n/a | 421.2 | n/a | 383.0 | 1,369 | 228 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Fructose | n/a | n/a | 0.5 | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.1 | 6 | 1 |
Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 0.7 | n/a | n/a | n/a | 2.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.0 | 6 | 1 |
Glutamic acid (g) | 3.4 | 5.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | n/a | n/a | 1.2 | n/a | 3.3 | 15 | 2 |
Glycine (g) | 0.8 | 1.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.5 | 3 | 1 |
Histidine (g) | 0.4 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.4 | 2 | 0 |
Iron (mg) | 3.2 | 8.2 | 5.4 | 0.1 | 0.2 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | 4.4 | 22 | 4 |
Isoleucine (g) | 0.9 | 1.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.5 | 3 | 1 |
Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.3 | 1 | 0 |
Leucine (g) | 1.4 | 1.8 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | 0.8 | 5 | 1 |
Lysine (g) | 0.9 | 1.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | 0.8 | 4 | 1 |
Magnesium (mg) | 73.4 | 356.2 | 213.0 | 1.5 | 0.0 | 0.1 | 11.0 | n/a | 1.2 | 1.8 | 0.8 | n/a | 9.7 | n/a | 127.7 | 796 | 133 |
Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.3 | 1 | 0 |
Manganese (mg) | 1.2 | 1.1 | 2.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 1.3 | 6 | 1 |
Methionine (g) | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.2 | 1 | 0 |
Monounsaturated Fat (g) | 2.4 | 37.4 | 0.0 | 0.0 | 19.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.8 | n/a | 0.1 | 60 | 10 |
Niacin (mg) | 0.2 | 1.9 | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 7.2 | n/a | 3.9 | 15 | 2 |
Pantothenic acid (mg) | 0.2 | 1.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.4 | n/a | 3.5 | 8 | 1 |
Phenylalanine (g) | 0.9 | 1.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.7 | 4 | 1 |
Phosphorus (mg) | 240.1 | 671.3 | 139.2 | 9.2 | 0.0 | 0.0 | 31.9 | n/a | 0.0 | 0.0 | 0.0 | n/a | 114.7 | n/a | 401.3 | 1,608 | 268 |
Phytosterols | n/a | 216.5 | n/a | n/a | 59.7 | 0.0 | 16.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 293 | 49 |
Polyunsaturated Fat (g) | 3.6 | 10.7 | 0.2 | 0.0 | 2.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | 18 | 3 |
Potassium (mg) | 293.7 | 774.1 | 982.6 | 24.1 | 0.3 | 0.7 | 160.6 | n/a | 1.2 | 1.8 | 0.8 | n/a | 171.9 | n/a | 1,921.3 | 4,333 | 722 |
Proline (g) | 1.1 | 0.9 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.7 | 4 | 1 |
Protein (g) | 16.3 | 21.0 | 10.3 | 0.4 | 0.0 | 0.0 | 1.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 7.3 | n/a | 17.1 | 74 | 12 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.1 | 0.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | n/a | 0.7 | 3 | 0 |
Saturated Fat (g) | 1.7 | 12.5 | 0.1 | 0.0 | 3.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.2 | 19 | 3 |
Selenium (mcg) | 19.6 | 16.0 | 17.0 | 0.9 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.4 | n/a | 15.2 | 71 | 12 |
Serine (g) | 1.1 | 1.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.7 | 4 | 1 |
Sodium (mg) | 23.8 | 21.9 | 210.2 | 1.0 | 0.5 | 3,488.2 | 4.4 | n/a | 3.6 | 5.3 | 2.4 | n/a | 9.2 | n/a | 200.6 | 3,971 | 662 |
Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Sucrose | n/a | n/a | 0.7 | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | 2 | 0 |
Sugar (g) | 1.2 | 6.9 | 1.8 | 0.1 | 0.0 | 0.0 | 4.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 10.3 | 25 | 4 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Thiamin (mg) | 0.1 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.0 | n/a | 0.4 | 3 | 1 |
Threonine (g) | 0.8 | 0.8 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.5 | 3 | 1 |
Tocopherol, alpha (mg) | 0.0 | 1.3 | 8.2 | 0.0 | 3.9 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 4.7 | 18 | 3 |
Tocopherol, beta | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | n/a | 0.4 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.0 | 2 | 0 |
Total Fat (g) | 8.3 | 63.5 | 1.6 | 0.0 | 27.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.4 | n/a | 2.2 | 104 | 17 |
Tryptophan (g) | 0.2 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.2 | 1 | 0 |
Tyrosine (g) | 0.7 | 0.7 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.3 | 3 | 0 |
Valine (g) | 0.9 | 1.4 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.8 | 4 | 1 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 33,301.8 | 0.5 | 0.0 | 0.0 | 2.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 3,787.8 | 37,092 | 6,182 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 1,664.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 188.5 | 1,853 | 309 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.1 | 0.4 | 0.5 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 1.1 | 3 | 0 |
Vitamin C (mg) | 0.4 | 0.0 | 15.6 | 1.9 | 0.0 | 0.0 | 8.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 542.3 | 568 | 95 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Water (g) | 168.6 | 2.3 | 256.1 | 3.5 | 0.0 | 0.0 | 98.0 | n/a | 118.4 | 177.6 | 78.8 | n/a | 0.9 | n/a | 542.9 | 1,447 | 241 |
Zinc (mg) | 1.6 | 7.7 | 1.6 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.4 | n/a | 2.5 | 15 | 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.