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.
2 cups (454g) part-skim mozzarella cheese |
10 ounces (284g) spinach |
10 ounces (284g) sweet corn |
16 ounces (452g) low fat cottage cheese |
1/2 cup (80g) onions |
1 (60g) garlic |
1 (50g) eggs |
1/2 teaspoon (0g) salt & pepper |
6 (180g) flour tortillas |
15 ounces (425g) Italian stewed tomatoes |
8 ounces (229g) tomato sauce |
1 teaspoon (1g) dried basil |
1/2 teaspoon (1g) dried oregano |
1/4 cup (25g) parmesan cheese |
Total | 1 serving | |
Alanine (g) | 3.4 | 0.4 | 0.8 | 1.8 | 0.0 | 0.1 | 0.4 | n/a | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | 8 | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 4.7 | 0.5 | 0.4 | 2.4 | 0.1 | 0.4 | 0.4 | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 10 | 2 |
Ash (g) | 14.9 | 4.9 | 1.8 | 6.1 | 0.3 | 0.9 | 0.5 | n/a | 4.3 | 5.0 | 4.6 | 0.1 | 0.0 | 2.0 | 45 | 8 |
Aspartic acid (g) | 8.0 | 0.7 | 0.7 | 4.4 | 0.1 | 0.3 | 0.7 | n/a | 0.7 | 0.6 | 0.5 | 0.0 | 0.0 | 0.7 | 17 | 3 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 3,553.4 | 281.2 | 5.7 | 411.3 | 18.4 | 108.6 | 28.0 | n/a | 232.2 | 144.6 | 29.7 | 15.7 | 8.0 | 277.3 | 5,114 | 852 |
Calories | 1,154.2 | 65.3 | 243.8 | 388.7 | 32.0 | 89.4 | 71.5 | n/a | 561.6 | 110.6 | 54.9 | 1.6 | 1.3 | 107.8 | 2,883 | 480 |
Calories (kj) | 4,834.8 | 275.5 | 1,015.0 | 1,631.7 | 132.8 | 373.8 | 299.5 | n/a | 2,349.0 | 459.3 | 228.6 | 6.8 | 5.5 | 451.3 | 12,064 | 2,011 |
Carbohydrates (g) | 12.6 | 10.3 | 53.9 | 16.5 | 7.5 | 19.8 | 0.4 | n/a | 92.4 | 26.3 | 12.3 | 0.3 | 0.3 | 1.0 | 254 | 42 |
Cholesterol (mg) | 290.8 | 0.0 | 0.0 | 45.2 | 0.0 | 0.0 | 186.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 22.0 | 544 | 91 |
Copper (mg) | 0.1 | 0.4 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.3 | 0.5 | 0.3 | 0.0 | 0.0 | 0.1 | 2 | 0 |
Cystine (g) | 0.7 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Dietary Fiber (g) | 0.0 | 6.2 | 7.7 | 0.0 | 1.4 | 1.3 | 0.0 | n/a | 5.6 | 4.3 | 3.4 | 0.3 | 0.2 | 0.0 | 30 | 5 |
Folate (mcg) | 40.9 | 551.0 | 130.4 | 45.2 | 15.2 | 1.8 | 23.5 | n/a | 187.2 | 21.3 | 25.1 | 2.2 | 1.2 | 2.5 | 1,047 | 175 |
Folate, DFE (mcg) | 40.9 | 551.0 | 130.4 | 45.2 | 15.2 | 1.8 | 23.5 | n/a | 302.4 | 21.3 | 25.1 | 2.2 | 1.2 | 2.5 | 1,163 | 194 |
Folate, food (mcg) | 40.9 | 551.0 | 130.4 | 45.2 | 15.2 | 1.8 | 23.5 | n/a | 21.6 | 21.3 | 25.1 | 2.2 | 1.2 | 2.5 | 882 | 147 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 165.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 166 | 28 |
Fructose | n/a | 0.4 | n/a | 0.0 | 1.0 | n/a | 0.0 | n/a | n/a | 8.0 | 3.8 | 0.0 | 0.0 | 0.0 | 13 | 2 |
Galactose | n/a | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | 0.3 | n/a | 3.5 | 1.6 | n/a | 0.2 | n/a | n/a | 6.9 | 5.3 | 0.0 | 0.0 | 0.0 | 18 | 3 |
Glutamic acid (g) | 25.8 | 1.0 | 1.8 | 12.5 | 0.2 | 0.5 | 0.8 | n/a | 5.1 | 1.5 | 1.5 | 0.0 | 0.0 | 2.2 | 53 | 9 |
Glycine (g) | 2.1 | 0.4 | 0.4 | 1.1 | 0.0 | 0.1 | 0.2 | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 5 | 1 |
Histidine (g) | 4.1 | 0.2 | 0.3 | 1.6 | 0.0 | 0.1 | 0.2 | n/a | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | 7 | 1 |
Hydroxyproline | 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 | n/a | 0 | 0 |
Iron (mg) | 1.0 | 7.7 | 1.5 | 0.7 | 0.2 | 1.0 | 0.9 | n/a | 6.0 | 5.7 | 2.3 | 0.6 | 0.2 | 0.2 | 28 | 5 |
Isoleucine (g) | 5.3 | 0.4 | 0.4 | 2.8 | 0.0 | 0.1 | 0.3 | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.5 | 11 | 2 |
Lactose | n/a | 0.0 | n/a | 13.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 13 | 2 |
Leucine (g) | 10.7 | 0.6 | 1.0 | 5.4 | 0.0 | 0.2 | 0.5 | n/a | 1.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.9 | 21 | 3 |
Lysine (g) | 11.2 | 0.5 | 0.4 | 4.5 | 0.0 | 0.2 | 0.5 | n/a | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.7 | 19 | 3 |
Magnesium (mg) | 104.5 | 224.4 | 104.9 | 31.6 | 8.0 | 15.0 | 6.0 | n/a | 39.6 | 51.0 | 36.6 | 5.0 | 1.4 | 9.5 | 637 | 106 |
Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Manganese (mg) | 0.0 | 2.5 | 0.5 | 0.0 | 0.1 | 1.0 | 0.0 | n/a | 0.9 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 6 | 1 |
Methionine (g) | 3.1 | 0.2 | 0.2 | 1.3 | 0.0 | 0.0 | 0.2 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 6 | 1 |
Monounsaturated Fat (g) | 20.5 | 0.0 | 1.0 | 2.0 | 0.0 | 0.0 | 1.8 | n/a | 7.0 | 0.1 | 0.1 | 0.0 | 0.0 | 2.1 | 35 | 6 |
Niacin (mg) | 0.5 | 2.1 | 4.8 | 0.5 | 0.1 | 0.4 | 0.0 | n/a | 6.4 | 3.0 | 2.2 | 0.0 | 0.0 | 0.0 | 20 | 3 |
Pantothenic acid (mg) | 0.4 | 0.2 | 2.2 | 1.1 | 0.1 | 0.4 | 0.8 | n/a | 0.3 | 0.5 | 0.7 | 0.0 | 0.0 | 0.1 | 7 | 1 |
Phenylalanine (g) | 5.8 | 0.4 | 0.4 | 2.8 | 0.0 | 0.1 | 0.3 | n/a | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.5 | 11 | 2 |
Phosphorus (mg) | 2,103.9 | 139.2 | 252.3 | 736.8 | 23.2 | 91.8 | 99.0 | n/a | 223.2 | 85.1 | 59.4 | 1.9 | 0.7 | 182.3 | 3,999 | 666 |
Phytosterols | n/a | 25.6 | n/a | n/a | 12.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | 1.0 | n/a | 39 | 7 |
Polyunsaturated Fat (g) | 2.1 | 0.5 | 1.6 | 0.3 | 0.0 | 0.1 | 1.0 | n/a | 2.9 | 0.3 | 0.2 | 0.0 | 0.0 | 0.3 | 9 | 2 |
Potassium (mg) | 381.7 | 1,584.7 | 765.5 | 379.7 | 116.8 | 240.6 | 69.0 | n/a | 279.0 | 880.3 | 756.6 | 18.4 | 6.3 | 31.3 | 5,510 | 918 |
Proline (g) | 11.4 | 0.3 | 0.8 | 5.9 | 0.0 | 0.1 | 0.3 | n/a | 1.8 | 0.1 | 0.1 | 0.0 | 0.0 | 1.2 | 22 | 4 |
Protein (g) | 110.2 | 8.1 | 9.1 | 53.5 | 0.9 | 3.8 | 6.3 | n/a | 14.9 | 3.9 | 3.0 | 0.2 | 0.0 | 9.6 | 224 | 37 |
Retinol (mcg) | 563.5 | 0.0 | 0.0 | 85.9 | 0.0 | 0.0 | 80.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 55.8 | 785 | 131 |
Riboflavin (mg) | 1.4 | 0.5 | 0.2 | 0.9 | 0.0 | 0.1 | 0.2 | n/a | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 4 | 1 |
Saturated Fat (g) | 46.0 | 0.2 | 0.5 | 4.4 | 0.0 | 0.1 | 1.6 | n/a | 3.4 | 0.1 | 0.1 | 0.0 | 0.0 | 4.3 | 61 | 10 |
Selenium (mcg) | 65.4 | 2.8 | 1.7 | 44.7 | 0.4 | 8.5 | 15.4 | n/a | 40.0 | 2.6 | 0.5 | 0.0 | 0.0 | 4.4 | 186 | 31 |
Serine (g) | 6.4 | 0.3 | 0.4 | 3.1 | 0.0 | 0.1 | 0.5 | n/a | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.6 | 12 | 2 |
Sodium (mg) | 2,812.7 | 224.4 | 42.5 | 1,491.6 | 3.2 | 10.2 | 71.0 | n/a | 1,144.8 | 939.9 | 1,197.7 | 0.5 | 0.1 | 382.3 | 8,321 | 1,387 |
Starch | 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 | n/a | 0 | 0 |
Sucrose | n/a | 0.2 | n/a | 0.0 | 0.8 | n/a | 0.0 | n/a | n/a | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Sugar (g) | 5.1 | 1.2 | 9.1 | 16.6 | 3.4 | 0.6 | 0.2 | n/a | 3.5 | 15.0 | 9.7 | 0.0 | 0.0 | 0.2 | 65 | 11 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.1 | 0.2 | 0.6 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 1.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Threonine (g) | 4.2 | 0.3 | 0.4 | 2.4 | 0.0 | 0.1 | 0.3 | n/a | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 9 | 1 |
Tocopherol, alpha (mg) | 0.6 | 5.8 | 0.2 | 0.2 | 0.0 | 0.0 | 0.5 | n/a | 0.3 | 3.5 | 3.2 | 0.1 | 0.1 | 0.1 | 15 | 2 |
Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.5 | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.9 | 0.2 | 0.0 | 0.1 | n/a | 2 | 0 |
Total Fat (g) | 72.3 | 1.1 | 3.3 | 11.1 | 0.1 | 0.3 | 4.8 | n/a | 14.0 | 0.8 | 0.4 | 0.0 | 0.0 | 7.2 | 115 | 19 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 1.5 | 0.1 | 0.1 | 0.7 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 0 |
Tyrosine (g) | 6.4 | 0.3 | 0.3 | 2.9 | 0.0 | 0.0 | 0.2 | n/a | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 11 | 2 |
Valine (g) | 6.9 | 0.5 | 0.5 | 3.6 | 0.0 | 0.2 | 0.4 | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.6 | 14 | 2 |
Vitamin A, IU (IU) | 2,185.7 | 26,630.7 | 2.8 | 334.5 | 1.6 | 5.4 | 270.0 | n/a | 0.0 | 731.5 | 989.7 | 5.2 | 8.5 | 216.3 | 31,382 | 5,230 |
Vitamin A, RAE (mcg) | 577.1 | 1,332.0 | 0.0 | 90.4 | 0.0 | 0.0 | 80.0 | n/a | 0.0 | 38.3 | 50.3 | 0.3 | 0.4 | 57.3 | 2,226 | 371 |
Vitamin B-12 (mcg) | 3.7 | 0.0 | 0.0 | 2.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 7 | 1 |
Vitamin B-6 (mg) | 0.3 | 0.6 | 0.2 | 0.1 | 0.1 | 0.7 | 0.1 | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Vitamin C (mg) | 0.0 | 79.8 | 19.3 | 0.0 | 5.9 | 18.7 | 0.0 | n/a | 0.0 | 33.6 | 16.0 | 0.0 | 0.0 | 0.0 | 173 | 29 |
Vitamin D (IU) | 54.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 41.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.3 | 101 | 17 |
Water (g) | 244.4 | 259.6 | 215.4 | 364.7 | 71.3 | 35.1 | 38.1 | n/a | 54.4 | 389.3 | 208.3 | 0.1 | 0.0 | 5.2 | 1,886 | 314 |
Zinc (mg) | 12.5 | 1.5 | 1.3 | 1.9 | 0.1 | 0.7 | 0.6 | n/a | 1.0 | 0.7 | 0.5 | 0.0 | 0.0 | 1.0 | 22 | 4 |
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.