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.
1 medium (110g) onions |
1 (213g) idaho potatoes |
1 medium (130g) sweet potatoes |
1 (61g) carrots |
1 medium (196g) zucchini |
1 (119g) red peppers |
2 (100g) eggs |
1/3 cup (38g) matzo meal |
1/2 teaspoon (3g) salt |
1 to taste (0g) fresh ground black pepper |
2 tablespoons (1g) fresh dill |
3 tablespoons (41g) olive oil |
1 cup (0g) tzatziki |
1/4 lb (114g) smoked salmon |
1 to taste (0g) dill |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.7 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.3 | n/a | 3 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.8 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.2 | n/a | 3 | 0 |
Ash (g) | 0.4 | 2.3 | 1.3 | 0.6 | 1.1 | 0.6 | 1.1 | 0.2 | 3.0 | n/a | 0.0 | 0.0 | n/a | 3.0 | n/a | 14 | 0 |
Aspartic acid (g) | 0.1 | 1.0 | 0.5 | 0.1 | 0.3 | 0.3 | 1.3 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 2.1 | n/a | 6 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 25.3 | 25.6 | 39.0 | 20.1 | 31.4 | 8.3 | 56.0 | 8.8 | 0.7 | n/a | 2.3 | 0.4 | n/a | 12.5 | n/a | 230 | 0 |
Calories | 44.0 | 164.0 | 111.8 | 25.0 | 33.3 | 36.9 | 143.0 | 146.7 | 0.0 | n/a | 0.5 | 358.0 | n/a | 132.9 | n/a | 1,196 | 0 |
Calories (kj) | 182.6 | 683.7 | 466.7 | 105.5 | 137.2 | 153.5 | 599.0 | 613.9 | 0.0 | n/a | 2.0 | 1,498.1 | n/a | 556.6 | n/a | 4,999 | 0 |
Carbohydrates (g) | 10.3 | 37.2 | 26.2 | 5.8 | 6.1 | 7.2 | 0.7 | 31.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 125 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 26.1 | n/a | 398 | 0 |
Copper (mg) | 0.0 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 1 | 0 |
Cystine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 1 | 0 |
Dietary Fiber (g) | 1.9 | 4.7 | 3.9 | 1.7 | 2.0 | 2.5 | 0.0 | 1.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 18 | 0 |
Folate (mcg) | 20.9 | 34.1 | 14.3 | 11.6 | 47.0 | 54.7 | 47.0 | 52.1 | 0.0 | n/a | 1.7 | 0.0 | n/a | 2.3 | n/a | 286 | 0 |
Folate, DFE (mcg) | 20.9 | 34.1 | 14.3 | 11.6 | 47.0 | 54.7 | 47.0 | 82.7 | 0.0 | n/a | 1.7 | 0.0 | n/a | 2.3 | n/a | 316 | 0 |
Folate, food (mcg) | 20.9 | 34.1 | 14.3 | 11.6 | 47.0 | 54.7 | 47.0 | 8.4 | 0.0 | n/a | 1.7 | 0.0 | n/a | 2.3 | n/a | 242 | 0 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 43.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 44 | 0 |
Fructose (g) | 1.4 | 0.6 | 0.9 | 0.3 | 2.7 | 2.7 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 9 | 0 |
Galactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 2.2 | 0.7 | 1.2 | 0.4 | 2.1 | 2.3 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 9 | 0 |
Glutamic acid (g) | 0.3 | 0.7 | 0.2 | 0.2 | 0.3 | 0.3 | 1.7 | 1.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3.1 | n/a | 8 | 0 |
Glycine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.0 | n/a | 2 | 0 |
Histidine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.6 | n/a | 1 | 0 |
Iron (mg) | 0.2 | 1.7 | 0.8 | 0.2 | 0.7 | 0.5 | 1.8 | 1.8 | 0.0 | n/a | 0.1 | 0.2 | n/a | 1.0 | n/a | 9 | 0 |
Isoleucine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.7 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.0 | n/a | 2 | 0 |
Lactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 1.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.7 | n/a | 4 | 0 |
Lysine (g) | 0.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.9 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.9 | n/a | 3 | 0 |
Magnesium (mg) | 11.0 | 49.0 | 32.5 | 7.3 | 35.3 | 14.3 | 12.0 | 9.2 | 0.0 | n/a | 0.6 | 0.0 | n/a | 20.4 | n/a | 192 | 0 |
Maltose (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.1 | 0.3 | 0.3 | 0.1 | 0.3 | 0.1 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
Methionine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.6 | n/a | 1 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.7 | 0.1 | 0.0 | n/a | 0.0 | 29.5 | n/a | 2.3 | n/a | 36 | 0 |
Niacin (mg) | 0.1 | 2.2 | 0.7 | 0.6 | 0.9 | 1.2 | 0.1 | 2.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 5.4 | n/a | 13 | 0 |
Pantothenic acid (mg) | 0.1 | 0.6 | 1.0 | 0.2 | 0.4 | 0.4 | 1.5 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.0 | n/a | 5 | 0 |
Phenylalanine (g) | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.7 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.8 | n/a | 2 | 0 |
Phosphorus (mg) | 31.9 | 121.4 | 61.1 | 21.4 | 74.5 | 30.9 | 198.0 | 39.8 | 0.0 | n/a | 0.7 | 0.0 | n/a | 186.3 | n/a | 766 | 0 |
Phytosterols (mg) | 16.5 | 10.7 | 15.6 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 89.5 | n/a | n/a | n/a | 132 | 0 |
Polyunsaturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | 1.9 | 0.3 | 0.0 | n/a | 0.0 | 4.3 | n/a | 1.1 | n/a | 8 | 0 |
Potassium (mg) | 160.6 | 896.7 | 438.1 | 195.2 | 511.6 | 251.1 | 138.0 | 44.0 | 0.2 | n/a | 8.2 | 0.4 | n/a | 198.8 | n/a | 2,843 | 0 |
Proline (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.5 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.7 | n/a | 2 | 0 |
Protein (g) | 1.2 | 4.3 | 2.0 | 0.6 | 2.4 | 1.2 | 12.6 | 3.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 20.8 | n/a | 49 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 29.5 | n/a | 190 | 0 |
Riboflavin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.5 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 1 | 0 |
Saturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 3.1 | 0.1 | 0.0 | n/a | 0.0 | 5.6 | n/a | 1.1 | n/a | 10 | 0 |
Selenium (mcg) | 0.6 | 0.6 | 0.8 | 0.1 | 0.4 | 0.1 | 30.7 | 16.2 | 0.0 | n/a | n/a | 0.0 | n/a | 36.8 | n/a | 86 | 0 |
Serine (g) | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 1.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.8 | n/a | 2 | 0 |
Sodium (mg) | 4.4 | 12.8 | 71.5 | 42.1 | 15.7 | 4.8 | 142.0 | 6.1 | 1,162.7 | n/a | 0.7 | 0.8 | n/a | 890.6 | n/a | 2,354 | 0 |
Starch (g) | 0.0 | 32.9 | 16.4 | 0.9 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 50 | 0 |
Sucrose (g) | 1.1 | 0.4 | 3.3 | 2.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 7 | 0 |
Sugar (g) | 4.7 | 1.7 | 5.4 | 2.9 | 4.9 | 5.0 | 0.4 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 25 | 0 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Threonine (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.6 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.9 | n/a | 2 | 0 |
Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.3 | 0.4 | 0.2 | 1.9 | 1.1 | 0.2 | 0.0 | n/a | n/a | 5.8 | n/a | 1.5 | n/a | 11 | 0 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.5 | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | 1 | 0 |
Total Fat (g) | 0.1 | 0.2 | 0.1 | 0.1 | 0.6 | 0.4 | 9.5 | 0.7 | 0.0 | n/a | 0.0 | 40.5 | n/a | 4.9 | n/a | 57 | 0 |
Trans-monoenoic Fat | n/a | 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 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 1 | 0 |
Tyrosine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.7 | n/a | 2 | 0 |
Valine (g) | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.9 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.1 | n/a | 3 | 0 |
Vitamin A, IU (IU) | 2.2 | 4.3 | 18,443.1 | 10,190.7 | 392.0 | 3,725.9 | 540.0 | 0.0 | 0.0 | n/a | 85.9 | 0.0 | n/a | 98.8 | n/a | 33,483 | 0 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 921.7 | 509.4 | 19.6 | 186.8 | 160.0 | 0.0 | 0.0 | n/a | 4.3 | 0.0 | n/a | 29.5 | n/a | 1,831 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3.7 | n/a | 5 | 0 |
Vitamin B-6 (mg) | 0.1 | 0.6 | 0.3 | 0.1 | 0.3 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 2 | 0 |
Vitamin C (mg) | 8.1 | 42.0 | 3.1 | 3.6 | 35.1 | 152.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.0 | n/a | 0.0 | n/a | 245 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 778.2 | n/a | 860 | 0 |
Water (g) | 98.0 | 169.0 | 100.5 | 53.9 | 185.8 | 109.7 | 76.2 | 2.9 | 0.0 | n/a | 1.0 | 0.0 | n/a | 81.8 | n/a | 879 | 0 |
Zinc (mg) | 0.2 | 0.6 | 0.4 | 0.1 | 0.6 | 0.3 | 1.3 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | n/a | 4 | 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.
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