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 (15g) all-purpose flour |
2 teaspoons (9g) canola oil |
16 ounces (453g) salmon |
1 cup (60g) instant mashed potatoes |
1/4 cup (40g) onions |
2 teaspoons (10g) lemon juice |
1/4 teaspoon (1g) ground black pepper |
2 large (100g) eggs |
2 tablespoons (28g) butter |
2 tablespoons (15g) all-purpose flour |
1/2 teaspoon (1g) dried dill weed |
1/2 teaspoon (0g) seasoning salt |
3/4 cup (183g) milk |
8 ounces (422g) frozen green peas |
Total | 1 serving | |
Alanine (g) | 0.0 | n/a | 5.9 | 0.2 | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 0.0 | n/a | n/a | 0.2 | 1.0 | 8 | 2 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.1 | n/a | 5.8 | 0.3 | 0.0 | n/a | 0.0 | 0.8 | 0.0 | 0.1 | n/a | n/a | 0.2 | 1.7 | 9 | 2 |
Ash (g) | 0.1 | 0.0 | 6.9 | 2.1 | 0.1 | 0.0 | 0.0 | 1.1 | 0.6 | 0.1 | 0.1 | n/a | 1.3 | 3.3 | 16 | 4 |
Aspartic acid (g) | 0.1 | n/a | 11.7 | 1.1 | 0.0 | n/a | 0.0 | 1.3 | 0.0 | 0.1 | n/a | n/a | 0.5 | 2.0 | 17 | 4 |
Beta-sitosterol | n/a | 37.2 | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | 38 | 10 |
Caffeine (mg) | 0.0 | 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 | 0 | 0 |
Calcium (mg) | 2.2 | 0.0 | 31.7 | 16.2 | 9.2 | 0.6 | 2.5 | 56.0 | 6.8 | 2.2 | 8.9 | n/a | 217.8 | 92.9 | 447 | 112 |
Calories | 54.6 | 79.6 | 575.7 | 212.4 | 16.0 | 2.2 | 1.4 | 143.0 | 203.6 | 54.6 | 1.3 | n/a | 117.1 | 325.0 | 1,787 | 447 |
Calories (kj) | 228.4 | 332.9 | 2,411.7 | 888.0 | 66.4 | 9.3 | 6.0 | 599.0 | 851.7 | 228.4 | 5.3 | n/a | 490.4 | 1,359.3 | 7,477 | 1,869 |
Campesterol | n/a | 21.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 22 | 5 |
Carbohydrates (g) | 11.4 | 0.0 | 0.0 | 48.7 | 3.7 | 0.7 | 0.4 | 0.7 | 0.0 | 11.4 | 0.3 | n/a | 8.5 | 57.5 | 143 | 36 |
Cholesterol (mg) | 0.0 | 0.0 | 208.5 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 61.1 | 0.0 | 0.0 | n/a | 25.6 | 0.0 | 667 | 167 |
Copper (mg) | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 1 | 0 |
Cystine (g) | 0.0 | n/a | 0.7 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 1 | 0 |
Dietary Fiber (g) | 0.4 | 0.0 | 0.0 | 4.0 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | 19.0 | 25 | 6 |
Folate (mcg) | 3.9 | 0.0 | 18.1 | 27.6 | 7.6 | 2.0 | 0.1 | 47.0 | 0.9 | 3.9 | n/a | n/a | 9.2 | 223.7 | 344 | 86 |
Folate, DFE (mcg) | 3.9 | 0.0 | 18.1 | 27.6 | 7.6 | 2.0 | 0.1 | 47.0 | 0.9 | 3.9 | n/a | n/a | 9.2 | 223.7 | 344 | 86 |
Folate, food (mcg) | 3.9 | 0.0 | 18.1 | 27.6 | 7.6 | 2.0 | 0.1 | 47.0 | 0.9 | 3.9 | n/a | n/a | 9.2 | 223.7 | 344 | 86 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | n/a | n/a | 0.6 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.1 | 2 | 1 |
Galactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 0.5 | 0.8 | 0.1 | 0.0 | 0.4 | n/a | n/a | n/a | n/a | n/a | 0.3 | 2 | 1 |
Glutamic acid (g) | 0.5 | n/a | 13.2 | 0.9 | 0.1 | n/a | 0.0 | 1.7 | 0.1 | 0.5 | n/a | n/a | 1.3 | 3.0 | 21 | 5 |
Glycine (g) | 0.1 | n/a | 5.7 | 0.1 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.7 | 7 | 2 |
Histidine (g) | 0.0 | n/a | 2.5 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.4 | 4 | 1 |
Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.2 | 0.0 | 1.7 | 0.7 | 0.1 | 0.0 | 0.1 | 1.8 | 0.0 | 0.2 | 0.2 | n/a | 0.1 | 6.5 | 11 | 3 |
Isoleucine (g) | 0.1 | n/a | 4.3 | 0.2 | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 0.1 | n/a | n/a | 0.4 | 0.8 | 6 | 2 |
Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Leucine (g) | 0.1 | n/a | 7.1 | 0.3 | 0.0 | n/a | 0.0 | 1.1 | 0.0 | 0.1 | n/a | n/a | 0.6 | 1.3 | 11 | 3 |
Lysine (g) | 0.0 | n/a | 8.0 | 0.3 | 0.0 | n/a | 0.0 | 0.9 | 0.0 | 0.0 | n/a | n/a | 0.5 | 1.3 | 11 | 3 |
Magnesium (mg) | 3.3 | 0.0 | 122.4 | 39.6 | 4.0 | 0.6 | 1.0 | 12.0 | 0.6 | 3.3 | 2.3 | n/a | 23.8 | 109.8 | 323 | 81 |
Maltose | n/a | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 1 | 0 |
Manganese (mg) | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 1.4 | 2 | 0 |
Methionine (g) | 0.0 | n/a | 2.6 | 0.1 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.3 | 4 | 1 |
Monounsaturated Fat (g) | 0.0 | 5.7 | 6.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.7 | 6.0 | 0.0 | n/a | n/a | 1.9 | 0.1 | 24 | 6 |
Niacin (mg) | 0.2 | 0.0 | 36.2 | 3.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.2 | 7.3 | 48 | 12 |
Pantothenic acid (mg) | 0.1 | 0.0 | 4.7 | 1.2 | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 0.1 | n/a | n/a | 0.6 | 2.3 | 11 | 3 |
Phenylalanine (g) | 0.1 | n/a | 3.8 | 0.3 | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 0.1 | n/a | n/a | 0.3 | 0.8 | 6 | 2 |
Phosphorus (mg) | 16.2 | 0.0 | 1,183.2 | 93.6 | 11.6 | 0.8 | 0.9 | 198.0 | 6.8 | 16.2 | 2.7 | n/a | 170.2 | 346.1 | 2,046 | 512 |
Phytosterols | n/a | n/a | n/a | n/a | 6.0 | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 7 | 2 |
Polyunsaturated Fat (g) | 0.1 | 2.5 | 3.7 | 0.1 | 0.0 | 0.0 | 0.0 | 1.9 | 0.9 | 0.1 | n/a | n/a | 0.2 | 0.7 | 10 | 3 |
Potassium (mg) | 16.0 | 0.0 | 1,659.2 | 658.8 | 58.4 | 10.5 | 7.6 | 138.0 | 6.8 | 16.0 | 16.5 | n/a | 276.3 | 645.9 | 3,510 | 878 |
Proline (g) | 0.2 | n/a | 3.9 | 0.2 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.2 | n/a | n/a | 0.6 | 0.7 | 6 | 2 |
Protein (g) | 1.5 | 0.0 | 92.9 | 5.0 | 0.4 | 0.0 | 0.1 | 12.6 | 0.2 | 1.5 | 0.1 | n/a | 6.0 | 22.0 | 143 | 36 |
Retinol (mcg) | 0.0 | 0.0 | 158.7 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 190.6 | 0.0 | 0.0 | n/a | 56.7 | 0.0 | 566 | 141 |
Riboflavin (mg) | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.4 | 2 | 0 |
Saturated Fat (g) | 0.0 | 0.7 | 3.7 | 0.1 | 0.0 | 0.0 | 0.0 | 3.1 | 14.6 | 0.0 | 0.0 | n/a | 4.2 | 0.3 | 27 | 7 |
Selenium (mcg) | 5.1 | 0.0 | 142.3 | 8.0 | 0.2 | 0.0 | 0.0 | 30.7 | 0.3 | 5.1 | n/a | n/a | 3.7 | 8.0 | 203 | 51 |
Serine (g) | 0.1 | n/a | 4.1 | 0.2 | 0.0 | n/a | 0.0 | 1.0 | 0.0 | 0.1 | n/a | n/a | 0.3 | 0.7 | 7 | 2 |
Sodium (mg) | 0.3 | 0.0 | 340.0 | 62.4 | 1.6 | 0.1 | 0.1 | 142.0 | 202.8 | 0.3 | 1.0 | n/a | 89.7 | 455.9 | 1,296 | 324 |
Starch | n/a | n/a | n/a | 42.4 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 17.6 | 60 | 15 |
Stigmasterol | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | n/a | n/a | 0.6 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 19.4 | 20 | 5 |
Sugar (g) | 0.0 | 0.0 | 0.0 | 2.0 | 1.7 | 0.3 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 21.1 | 26 | 6 |
Theobromine (mg) | 0.0 | 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 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1.1 | 2 | 1 |
Threonine (g) | 0.0 | n/a | 4.8 | 0.2 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.8 | 7 | 2 |
Tocopherol, alpha (mg) | 0.0 | 1.6 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.7 | 0.0 | n/a | n/a | n/a | 0.1 | 5 | 1 |
Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | 2.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | n/a | n/a | 3.2 | 6 | 2 |
Total Fat (g) | 0.1 | 9.0 | 19.9 | 0.2 | 0.0 | 0.0 | 0.0 | 9.5 | 23.0 | 0.1 | 0.0 | n/a | 6.7 | 1.7 | 71 | 18 |
Trans-monoenoic Fat | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.8 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
TransFatty acids | n/a | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Tryptophan (g) | 0.0 | n/a | 1.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.2 | 1 | 0 |
Tyrosine (g) | 0.0 | n/a | 3.4 | 0.1 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.5 | 5 | 1 |
Valine (g) | 0.1 | n/a | 5.0 | 0.3 | 0.0 | n/a | 0.0 | 0.9 | 0.0 | 0.1 | n/a | n/a | 0.4 | 1.0 | 8 | 2 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 530.4 | 6.6 | 0.8 | 0.6 | 3.1 | 540.0 | 709.7 | 0.0 | 29.3 | n/a | 252.5 | 8,687.4 | 10,760 | 2,690 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 158.7 | 0.6 | 0.0 | 0.0 | 0.2 | 160.0 | 194.3 | 0.0 | 1.5 | n/a | 60.4 | 434.8 | 1,010 | 253 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 18.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.0 | 20 | 5 |
Vitamin B-6 (mg) | 0.0 | 0.0 | 2.8 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.4 | 4 | 1 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 48.6 | 3.0 | 3.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 2.7 | 76.0 | 134 | 34 |
Vitamin D (IU) | 0.0 | 0.0 | 1,972.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 17.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2,071 | 518 |
Water (g) | 1.8 | 0.0 | 342.4 | 3.9 | 35.6 | 9.4 | 0.1 | 76.2 | 4.5 | 1.8 | 0.0 | n/a | 160.5 | 337.6 | 974 | 243 |
Zinc (mg) | 0.1 | 0.0 | 1.8 | 0.4 | 0.1 | 0.0 | 0.0 | 1.3 | 0.0 | 0.1 | 0.0 | n/a | 0.7 | 3.5 | 8 | 2 |
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