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 large (150g) yukon gold potatoes |
1 tablespoon (18g) sea salt |
1 tablespoon (0g) Greek yogurt |
1 (3g) garlic cloves |
1 tablespoon (3g) chives |
2 (30g) green onions |
1 tablespoon (5g) parmesan cheese |
1 pinch (3g) black pepper |
1/2 tablespoon (1g) dried parsley |
1 tablespoon (14g) olive oil |
1/4 large (38g) onions |
16 (160g) baby carrots |
200 g (200g) vegetarian ground beef |
1 teaspoon (0g) vegetable bouillon |
1/3 cup (79g) hot water |
1 teaspoon (1g) dried thyme |
1/4 teaspoon (1g) allspice |
1 teaspoon (6g) Worcestershire sauce |
1 tablespoon (15g) ketchup |
1/4 cup (34g) frozen peas |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 1 | 0 |
| Ash (g) | 1.4 | 18.0 | n/a | 0.0 | 0.0 | 0.2 | 0.4 | 0.1 | 0.1 | 0.0 | 0.1 | 1.0 | 3.4 | n/a | 0.1 | 0.2 | 0.0 | 0.1 | 0.5 | 0.3 | 26 | 13 |
| Aspartic acid (g) | 0.7 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.2 | 1 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 7.5 | 4.3 | n/a | 5.4 | 2.8 | 21.6 | 55.5 | 12.8 | 9.1 | 0.1 | 8.6 | 51.2 | 24.0 | n/a | 2.4 | 26.5 | 3.3 | 6.1 | 2.7 | 7.4 | 251 | 126 |
| Calories | 130.2 | 0.0 | n/a | 4.5 | 0.9 | 9.6 | 21.6 | 7.3 | 2.3 | 119.3 | 15.0 | 56.0 | 384.0 | n/a | 0.0 | 3.9 | 1.3 | 4.4 | 14.6 | 25.8 | 801 | 400 |
| Calories (kj) | 546.0 | 0.0 | n/a | 18.7 | 3.8 | 40.5 | 90.3 | 30.5 | 9.8 | 499.4 | 62.3 | 232.0 | 1,610.0 | n/a | 0.0 | 16.2 | 5.5 | 18.5 | 60.6 | 107.9 | 3,352 | 1,676 |
| Carbohydrates (g) | 30.1 | 0.0 | n/a | 1.0 | 0.1 | 2.2 | 0.2 | 1.9 | 0.4 | 0.0 | 3.5 | 13.2 | 0.0 | n/a | 0.0 | 0.9 | 0.4 | 1.1 | 3.8 | 4.6 | 63 | 32 |
| Cholesterol (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 124.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 128 | 64 |
| Copper (mg) | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 2.7 | 0.0 | n/a | 0.1 | 0.1 | 0.8 | 0.0 | 0.7 | 0.2 | 0.0 | 0.6 | 4.6 | 0.0 | n/a | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 1.5 | 12 | 6 |
| Folate (mcg) | 15.0 | 0.0 | n/a | 0.1 | 3.2 | 19.2 | 0.5 | 0.5 | 1.4 | 0.0 | 7.1 | 43.2 | 12.0 | n/a | 0.0 | 3.8 | 0.2 | 0.5 | 1.5 | 17.8 | 126 | 63 |
| Folate, DFE (mcg) | 15.0 | 0.0 | n/a | 0.1 | 3.2 | 19.2 | 0.5 | 0.5 | 1.4 | 0.0 | 7.1 | 43.2 | 12.0 | n/a | 0.0 | 3.8 | 0.2 | 0.5 | 1.5 | 17.8 | 126 | 63 |
| Folate, food (mcg) | 15.0 | 0.0 | n/a | 0.1 | 3.2 | 19.2 | 0.5 | 0.5 | 1.4 | 0.0 | 7.1 | 43.2 | 12.0 | n/a | 0.0 | 3.8 | 0.2 | 0.5 | 1.5 | 17.8 | 126 | 63 |
| Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 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 |
| Fructose (g) | 0.4 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 1.6 | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 0.1 | 4 | 2 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.6 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | 1.8 | 0.0 | 5 | 2 |
| Glutamic acid (g) | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.2 | 2 | 1 |
| Glycine (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 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 | 0.0 | 0.1 | 0 | 0 |
| Histidine (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.5 | 0.1 | n/a | 0.1 | 0.0 | 0.4 | 0.0 | 0.3 | 0.2 | 0.1 | 0.1 | 1.4 | 4.0 | n/a | 0.0 | 1.7 | 0.0 | 0.3 | 0.1 | 0.5 | 10 | 5 |
| Isoleucine (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 1 | 0 |
| Lysine (g) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 1 | 0 |
| Magnesium (mg) | 32.9 | 0.2 | n/a | 0.8 | 1.3 | 6.0 | 1.9 | 5.0 | 3.2 | 0.0 | 3.8 | 16.0 | 38.0 | n/a | 0.8 | 3.1 | 0.7 | 0.7 | 2.9 | 8.7 | 126 | 63 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.0 | 0 | 0 |
| Manganese (mg) | 0.2 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 1 | 1 |
| Methionine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 9.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 20 | 10 |
| Niacin (mg) | 2.2 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 9.6 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.6 | 14 | 7 |
| Pantothenic acid (mg) | 0.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 1.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 3 | 1 |
| Phenylalanine (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Phosphorus (mg) | 65.8 | 0.0 | n/a | 4.6 | 1.7 | 11.1 | 36.5 | 4.6 | 3.5 | 0.0 | 10.9 | 44.8 | 350.0 | n/a | 0.0 | 2.8 | 0.6 | 3.4 | 5.0 | 27.5 | 573 | 286 |
| Phytosterols | n/a | 0.0 | n/a | n/a | 0.3 | n/a | n/a | 2.7 | n/a | 29.8 | 5.6 | n/a | n/a | n/a | n/a | 2.3 | 0.3 | n/a | 1.1 | n/a | 42 | 21 |
| Polyunsaturated Fat (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.4 | 0.0 | 0.1 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 1 |
| Potassium (mg) | 567.0 | 1.4 | n/a | 12.0 | 8.9 | 82.8 | 6.3 | 38.5 | 21.5 | 0.1 | 54.8 | 379.2 | 578.0 | n/a | 0.8 | 11.4 | 5.2 | 45.3 | 57.3 | 51.3 | 1,922 | 961 |
| Proline (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 1 | 0 |
| Protein (g) | 2.8 | 0.0 | n/a | 0.2 | 0.1 | 0.5 | 1.9 | 0.3 | 0.2 | 0.0 | 0.4 | 1.0 | 38.8 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 1.7 | 49 | 24 |
| Retinol (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 11.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 11 | 6 |
| Riboflavin (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 10.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14 | 7 |
| Selenium (mcg) | 0.4 | 0.0 | n/a | 0.4 | 0.0 | 0.2 | 0.9 | 0.1 | 0.1 | 0.0 | 0.2 | 1.4 | 28.4 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 33 | 17 |
| Serine (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Sodium (mg) | 6.0 | 6,976.4 | n/a | 0.5 | 0.1 | 4.8 | 76.5 | 0.6 | 3.6 | 0.3 | 1.5 | 124.8 | 136.0 | n/a | 2.4 | 0.8 | 0.4 | 55.5 | 167.1 | 36.2 | 7,593 | 3,797 |
| Starch | 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 | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 1 | 1 |
| Sucrose (g) | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 4.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.5 | 7 | 3 |
| Sugar (g) | 1.3 | 0.0 | n/a | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 1.6 | 7.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.6 | 3.4 | 1.7 | 17 | 9 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Threonine (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 1.9 | 0.0 | n/a | 0.7 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | 3 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 1 | 0 |
| Total Fat (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.4 | 0.1 | 0.0 | 13.5 | 0.0 | 0.2 | 25.5 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 41 | 21 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 1 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Tryptophan (g) | 0.0 | 0.0 | n/a | 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 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tyrosine (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Valine (g) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 1 | 0 |
| Vitamin A, IU (IU) | 4.5 | 0.0 | n/a | 0.3 | 130.6 | 299.1 | 43.3 | 15.9 | 15.5 | 0.0 | 0.8 | 22,064.0 | 0.0 | n/a | 0.0 | 53.2 | 2.7 | 4.5 | 140.0 | 689.4 | 23,464 | 11,732 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | n/a | 0.0 | 6.5 | 15.0 | 11.5 | 0.8 | 0.8 | 0.0 | 0.0 | 1,104.0 | 0.0 | n/a | 0.0 | 2.7 | 0.1 | 0.3 | 7.1 | 34.5 | 1,183 | 592 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 2 |
| Vitamin B-6 (mg) | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Vitamin C (mg) | 19.4 | 0.0 | n/a | 0.9 | 1.7 | 5.6 | 0.0 | 0.0 | 1.0 | 0.0 | 2.8 | 4.2 | 0.0 | n/a | 0.0 | 0.7 | 0.2 | 0.7 | 2.3 | 6.0 | 46 | 23 |
| Vitamin D (IU) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Water (g) | 115.2 | 0.0 | n/a | 1.8 | 2.7 | 26.9 | 1.0 | 0.4 | 0.0 | 0.0 | 33.4 | 144.6 | 134.3 | n/a | 78.8 | 0.1 | 0.0 | 4.5 | 10.4 | 26.8 | 581 | 290 |
| Zinc (mg) | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 9.1 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 11 | 5 |
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