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 tablespoons (27g) olive oil |
1 large (150g) onions |
1/2 cup (75g) sweet red peppers |
1/4 teaspoon (1g) garlic powder |
1 lb (455g) zucchini |
1 lb (454g) lean ground beef |
6 ounces (170g) sharp cheddar cheese |
2 teaspoons (12g) salt |
2 teaspoons (2g) basil |
1/2 teaspoon (1g) pepper |
4 cups (948g) water |
1 cup (244g) low-fat milk |
4 cups (240g) instant potato flakes |
2 (100g) eggs |
2 tablespoons (10g) parmesan cheese |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 5.9 | 1.2 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.7 | 0.7 | 0.1 | 9 | 2 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 6.1 | 1.6 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 1.0 | 0.8 | 0.2 | 10 | 2 |
Ash (g) | 0.0 | 0.5 | 0.4 | 0.0 | 2.6 | 4.4 | 6.7 | 12.0 | 0.0 | 0.1 | 0.9 | 1.8 | 8.4 | 1.1 | 0.8 | 40 | 7 |
Aspartic acid (g) | 0.0 | 0.1 | 0.2 | 0.0 | 0.7 | 8.2 | 2.7 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 4.5 | 1.3 | 0.3 | 19 | 3 |
Beta-sitosterol | n/a | n/a | 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 | 0 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.3 | 34.5 | 5.2 | 0.6 | 72.8 | 54.4 | 1,228.6 | 2.9 | 3.1 | 5.1 | 28.4 | 305.0 | 64.8 | 56.0 | 110.9 | 1,973 | 329 |
Calories | 238.7 | 60.0 | 23.1 | 2.6 | 77.4 | 798.3 | 686.7 | 0.0 | 0.4 | 2.9 | 0.0 | 102.5 | 849.6 | 143.0 | 43.1 | 3,028 | 505 |
Calories (kj) | 998.7 | 249.0 | 96.1 | 10.7 | 318.5 | 3,333.9 | 2,869.5 | 0.0 | 1.7 | 12.1 | 0.0 | 431.9 | 3,552.0 | 599.0 | 180.5 | 12,654 | 2,109 |
Campesterol | n/a | n/a | 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 | 0 | 0 |
Carbohydrates (g) | 0.0 | 14.0 | 4.5 | 0.6 | 14.2 | 0.0 | 2.2 | 0.0 | 0.0 | 0.7 | 0.0 | 12.2 | 194.8 | 0.7 | 0.4 | 244 | 41 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 294.8 | 178.9 | 0.0 | 0.0 | 0.0 | 0.0 | 12.2 | 0.0 | 372.0 | 8.8 | 867 | 144 |
Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | 1 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.3 | 0.3 | 0.0 | 2 | 0 |
Dietary Fiber (g) | 0.0 | 2.6 | 1.6 | 0.1 | 4.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 15.8 | 0.0 | 0.0 | 25 | 4 |
Folate (mcg) | 0.0 | 28.5 | 34.3 | 0.4 | 109.2 | 27.2 | 30.7 | 0.0 | 1.2 | 0.2 | 0.0 | 12.2 | 110.4 | 47.0 | 1.0 | 402 | 67 |
Folate, DFE (mcg) | 0.0 | 28.5 | 34.3 | 0.4 | 109.2 | 27.2 | 30.7 | 0.0 | 1.2 | 0.2 | 0.0 | 12.2 | 110.4 | 47.0 | 1.0 | 402 | 67 |
Folate, food (mcg) | 0.0 | 28.5 | 34.3 | 0.4 | 109.2 | 27.2 | 30.7 | 0.0 | 1.2 | 0.2 | 0.0 | 12.2 | 110.4 | 47.0 | 1.0 | 402 | 67 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 1.9 | 1.7 | 0.0 | 6.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 2.4 | 0.0 | 0.0 | 12 | 2 |
Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | 3.0 | 1.4 | 0.0 | 4.9 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 2.1 | 0.4 | 0.0 | 12 | 2 |
Glutamic acid (g) | 0.0 | 0.4 | 0.2 | 0.0 | 0.6 | 13.5 | 10.4 | 0.0 | 0.0 | 0.0 | n/a | 1.9 | 3.4 | 1.7 | 0.9 | 33 | 5 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 7.0 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.6 | 0.4 | 0.1 | 9 | 2 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.9 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.4 | 0.3 | 0.1 | 5 | 1 |
Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | 1.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Iron (mg) | 0.2 | 0.3 | 0.3 | 0.0 | 1.7 | 10.2 | 1.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 2.9 | 1.8 | 0.1 | 19 | 3 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 4.1 | 2.6 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.7 | 0.7 | 0.2 | 9 | 1 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.0 | n/a | 12.7 | 0.0 | 0.0 | 0.0 | 13 | 2 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 7.1 | 4.1 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 1.0 | 1.1 | 0.4 | 15 | 2 |
Lysine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 7.5 | 3.5 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 1.1 | 0.9 | 0.3 | 14 | 2 |
Magnesium (mg) | 0.0 | 15.0 | 8.9 | 0.6 | 81.9 | 90.7 | 47.7 | 0.1 | 1.1 | 2.0 | 9.5 | 26.8 | 158.4 | 12.0 | 3.8 | 459 | 76 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 0.0 | 0.0 | 1 | 0 |
Manganese (mg) | 0.0 | 0.2 | 0.1 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 2 | 0 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.3 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 0.4 | 0.1 | 4 | 1 |
Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.0 | 0.1 | 19.7 | 16.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 3.7 | 0.8 | 61 | 10 |
Niacin (mg) | 0.0 | 0.2 | 0.7 | 0.0 | 2.1 | 23.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 15.0 | 0.1 | 0.0 | 41 | 7 |
Pantothenic acid (mg) | 0.0 | 0.2 | 0.2 | 0.0 | 0.9 | 2.7 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 5.0 | 1.5 | 0.0 | 12 | 2 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3.6 | 2.2 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 1.2 | 0.7 | 0.2 | 9 | 1 |
Phosphorus (mg) | 0.0 | 43.5 | 19.4 | 3.2 | 172.9 | 834.6 | 872.4 | 0.0 | 1.0 | 1.8 | 0.0 | 231.8 | 374.4 | 198.0 | 72.9 | 2,826 | 471 |
Phytosterols (mg) | 59.7 | 22.5 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | 83 | 14 |
Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.1 | 0.0 | 0.4 | 1.6 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 1.9 | 0.1 | 9 | 1 |
Potassium (mg) | 0.3 | 219.0 | 157.2 | 9.2 | 1,187.6 | 1,456.0 | 167.0 | 1.0 | 5.2 | 15.3 | 9.5 | 366.0 | 2,635.2 | 138.0 | 12.5 | 6,379 | 1,063 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 5.1 | 4.8 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.7 | 0.5 | 0.5 | 13 | 2 |
Protein (g) | 0.0 | 1.7 | 0.7 | 0.1 | 5.5 | 90.7 | 42.4 | 0.0 | 0.1 | 0.1 | 0.0 | 8.2 | 20.0 | 12.6 | 3.8 | 186 | 31 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 439.6 | 0.0 | 0.0 | 0.0 | 0.0 | 141.5 | 0.0 | 160.0 | 22.3 | 763 | 127 |
Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.7 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | 0.5 | 0.0 | 3 | 1 |
Saturated Fat (g) | 3.7 | 0.1 | 0.0 | 0.0 | 0.4 | 18.4 | 35.9 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.4 | 3.1 | 1.7 | 65 | 11 |
Selenium (mcg) | 0.0 | 0.8 | 0.1 | 0.2 | 0.9 | 75.3 | 23.7 | 0.0 | 0.0 | 0.1 | 0.0 | 8.1 | 32.2 | 30.7 | 1.8 | 174 | 29 |
Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3.7 | 2.5 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.8 | 1.0 | 0.2 | 9 | 2 |
Sodium (mg) | 0.5 | 6.0 | 3.0 | 0.5 | 36.4 | 299.4 | 1,058.2 | 4,651.0 | 0.1 | 0.2 | 28.4 | 107.4 | 249.6 | 142.0 | 152.9 | 6,736 | 1,123 |
Starch | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 169.4 | n/a | n/a | 169 | 28 |
Stigmasterol | n/a | n/a | 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 | 0 | 0 |
Sucrose | n/a | 1.5 | 0.0 | 0.0 | 0.2 | n/a | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | 2.4 | 0.0 | 0.0 | 5 | 1 |
Sugar (g) | 0.0 | 6.4 | 3.1 | 0.0 | 11.4 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 12.7 | 8.1 | 0.4 | 0.1 | 43 | 7 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 0.0 | 0.0 | 3 | 1 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 3.4 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.6 | 0.6 | 0.1 | 7 | 1 |
Tocopherol, alpha (mg) | 3.9 | 0.0 | 1.2 | 0.0 | 0.5 | 1.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 0.0 | 9 | 1 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.5 | n/a | 1 | 0 |
Total Fat (g) | 27.0 | 0.2 | 0.2 | 0.0 | 1.5 | 45.4 | 56.5 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 1.0 | 9.5 | 2.9 | 146 | 24 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | 2.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.2 | 0.1 | 2 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.7 | 2.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.5 | 0.5 | 0.2 | 7 | 1 |
Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 4.5 | 2.8 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 1.0 | 0.9 | 0.3 | 10 | 2 |
Vitamin A, IU (IU) | 0.0 | 3.0 | 2,332.6 | 0.0 | 910.0 | 0.0 | 1,707.4 | 0.0 | 93.7 | 6.3 | 0.0 | 478.2 | 26.4 | 540.0 | 86.5 | 6,184 | 1,031 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 117.0 | 0.0 | 45.5 | 0.0 | 451.6 | 0.0 | 4.7 | 0.3 | 0.0 | 141.5 | 2.4 | 160.0 | 22.9 | 946 | 158 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 0.9 | 0.2 | 14 | 2 |
Vitamin B-6 (mg) | 0.0 | 0.2 | 0.2 | 0.0 | 0.7 | 1.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.8 | 0.2 | 0.0 | 5 | 1 |
Vitamin C (mg) | 0.0 | 11.1 | 95.1 | 0.0 | 81.4 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 194.4 | 0.0 | 0.0 | 382 | 64 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 18.1 | 40.9 | 0.0 | 0.0 | 0.0 | 0.0 | 117.1 | 0.0 | 82.0 | 2.1 | 260 | 43 |
Water (g) | 0.0 | 133.7 | 68.7 | 0.0 | 431.3 | 315.2 | 62.6 | 0.0 | 1.6 | 0.1 | 947.1 | 219.4 | 15.8 | 76.2 | 2.1 | 2,274 | 379 |
Zinc (mg) | 0.0 | 0.3 | 0.2 | 0.0 | 1.5 | 21.7 | 5.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 1.7 | 1.3 | 0.4 | 33 | 6 |
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.