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) onions |
2 lbs (887g) crookneck yellow squash |
1/2 lb (228g) mushrooms |
4 (12g) garlic cloves |
4 tablespoons (54g) oil |
2 (100g) eggs |
1 pint (417g) cottage cheese |
8 ounces (241g) monterey jack cheese |
1/2 teaspoon (0g) thyme |
1/2 teaspoon (2g) garlic powder |
1 to taste (0g) kelp |
1 to taste (5g) parmesan cheese |
1 to taste (0g) salt |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.4 | 0.5 | 0.0 | 0.0 | 0.7 | 1.6 | 1.7 | n/a | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.2 | 0.4 | 0.2 | 0.1 | 0.0 | 0.8 | 2.1 | 2.2 | n/a | 0.1 | n/a | n/a | n/a | 6 | 1 |
| Ash (g) | 0.5 | 5.0 | 1.9 | 0.2 | 0.0 | 1.1 | 5.9 | 8.5 | 0.0 | 0.1 | n/a | n/a | n/a | 23 | 4 |
| Aspartic acid (g) | 0.1 | 1.0 | 0.4 | 0.1 | 0.0 | 1.3 | 3.8 | 3.8 | n/a | 0.0 | n/a | n/a | n/a | 11 | 2 |
| Beta-sitosterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 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 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 34.5 | 186.3 | 6.8 | 21.7 | 0.0 | 56.0 | 345.8 | 1,796.6 | 0.8 | 1.2 | n/a | n/a | n/a | 2,450 | 408 |
| Calories | 60.0 | 168.5 | 50.1 | 17.9 | 480.9 | 143.0 | 408.3 | 898.3 | 0.2 | 5.1 | n/a | n/a | n/a | 2,232 | 372 |
| Calories (kj) | 249.0 | 691.9 | 211.6 | 74.8 | 2,012.3 | 599.0 | 1,716.7 | 3,761.8 | 0.8 | 21.5 | n/a | n/a | n/a | 9,339 | 1,557 |
| Campesterol | n/a | n/a | 4.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Carbohydrates (g) | 14.0 | 34.4 | 7.4 | 4.0 | 0.0 | 0.7 | 14.1 | 1.6 | 0.0 | 1.1 | n/a | n/a | n/a | 77 | 13 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 70.8 | 214.3 | 0.0 | 0.0 | n/a | n/a | n/a | 657 | 110 |
| Copper (mg) | 0.1 | 0.8 | 0.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Cystine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 2.6 | 8.9 | 2.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 14 | 2 |
| Folate (mcg) | 28.5 | 168.5 | 38.7 | 0.4 | 0.0 | 47.0 | 50.0 | 43.3 | 0.1 | 0.7 | n/a | n/a | n/a | 377 | 63 |
| Folate, DFE (mcg) | 28.5 | 168.5 | 38.7 | 0.4 | 0.0 | 47.0 | 50.0 | 43.3 | 0.1 | 0.7 | n/a | n/a | n/a | 377 | 63 |
| Folate, food (mcg) | 28.5 | 168.5 | 38.7 | 0.4 | 0.0 | 47.0 | 50.0 | 43.3 | 0.1 | 0.7 | n/a | n/a | n/a | 377 | 63 |
| 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 | n/a | 0 | 0 |
| Fructose (g) | 1.9 | 17.2 | 0.4 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 20 | 3 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 3.0 | 13.4 | 3.4 | n/a | n/a | 0.4 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 20 | 3 |
| Glutamic acid (g) | 0.4 | 0.9 | 0.8 | 0.1 | 0.0 | 1.7 | 10.8 | 14.4 | n/a | 0.1 | n/a | n/a | n/a | 29 | 5 |
| Glycine (g) | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.4 | 0.9 | 1.0 | n/a | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Histidine (g) | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.3 | 1.4 | 2.1 | n/a | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Hydroxyproline | 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 |
| Iron (mg) | 0.3 | 3.9 | 1.1 | 0.2 | 0.0 | 1.8 | 0.3 | 1.7 | 0.0 | 0.1 | n/a | n/a | n/a | 9 | 2 |
| Isoleucine (g) | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.7 | 2.5 | 3.7 | 0.0 | 0.0 | n/a | n/a | n/a | 7 | 1 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 11.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 11 | 2 |
| Leucine (g) | 0.0 | 0.5 | 0.3 | 0.0 | 0.0 | 1.1 | 4.6 | 5.6 | 0.0 | 0.0 | n/a | n/a | n/a | 12 | 2 |
| Lysine (g) | 0.1 | 0.5 | 0.2 | 0.0 | 0.0 | 0.9 | 3.9 | 4.9 | 0.0 | 0.0 | n/a | n/a | n/a | 11 | 2 |
| Magnesium (mg) | 15.0 | 177.4 | 20.5 | 3.0 | 0.0 | 12.0 | 33.3 | 65.0 | 0.3 | 1.2 | n/a | n/a | n/a | 328 | 55 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.2 | 1.5 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Methionine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 1.1 | 1.5 | n/a | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Monounsaturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.0 | 15.0 | 3.7 | 3.2 | 21.1 | 0.0 | 0.0 | n/a | n/a | n/a | 43 | 7 |
| Niacin (mg) | 0.2 | 4.0 | 8.2 | 0.1 | 0.0 | 0.1 | 0.4 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 13 | 2 |
| Pantothenic acid (mg) | 0.2 | 1.4 | 3.4 | 0.1 | 0.0 | 1.5 | 2.3 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | 9 | 2 |
| Phenylalanine (g) | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.7 | 2.4 | 3.1 | n/a | 0.0 | n/a | n/a | n/a | 7 | 1 |
| Phosphorus (mg) | 43.5 | 283.9 | 195.7 | 18.4 | 0.0 | 198.0 | 662.5 | 1,069.3 | 0.2 | 6.4 | n/a | n/a | n/a | 2,478 | 413 |
| Phytosterols (mg) | 22.5 | n/a | n/a | n/a | 526.6 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 549 | 92 |
| Polyunsaturated Fat (g) | 0.0 | 0.7 | 0.4 | 0.0 | 29.7 | 1.9 | 0.5 | 2.2 | 0.0 | 0.0 | n/a | n/a | n/a | 35 | 6 |
| Potassium (mg) | 219.0 | 1,969.2 | 723.5 | 48.1 | 0.0 | 138.0 | 433.3 | 195.1 | 1.2 | 18.5 | n/a | n/a | n/a | 3,746 | 624 |
| Proline (g) | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.5 | 5.1 | 6.6 | n/a | 0.0 | n/a | n/a | n/a | 13 | 2 |
| Protein (g) | 1.7 | 9.0 | 7.0 | 0.8 | 0.0 | 12.6 | 46.3 | 59.0 | 0.0 | 0.3 | n/a | n/a | n/a | 137 | 23 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 150.0 | 462.4 | 0.0 | 0.0 | n/a | n/a | n/a | 772 | 129 |
| Riboflavin (mg) | 0.0 | 0.4 | 0.9 | 0.0 | 0.0 | 0.5 | 0.7 | 0.9 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Saturated Fat (g) | 0.1 | 0.8 | 0.1 | 0.0 | 7.0 | 3.1 | 7.2 | 45.9 | 0.0 | 0.0 | n/a | n/a | n/a | 64 | 11 |
| Selenium (mcg) | 0.8 | 1.8 | 21.2 | 1.7 | 0.0 | 30.7 | 40.4 | 34.9 | n/a | 0.4 | n/a | n/a | n/a | 132 | 22 |
| Serine (g) | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 1.0 | 2.7 | 3.4 | n/a | 0.0 | n/a | n/a | n/a | 8 | 1 |
| Sodium (mg) | 6.0 | 17.7 | 11.4 | 2.0 | 0.0 | 142.0 | 1,516.7 | 1,290.9 | 0.0 | 0.9 | n/a | n/a | n/a | 2,988 | 498 |
| Starch (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 1.5 | 0.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 6.4 | 31.3 | 4.5 | 0.1 | 0.0 | 0.4 | 11.1 | 1.2 | n/a | 0.0 | n/a | n/a | n/a | 55 | 9 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.6 | 2.1 | 2.1 | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 1.2 | 0.0 | 0.0 | 7.8 | 1.1 | 0.3 | 0.6 | n/a | 0.0 | n/a | n/a | n/a | 11 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.5 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 0.2 | 2.4 | 0.8 | 0.1 | 54.4 | 9.5 | 17.9 | 72.9 | 0.0 | 0.0 | n/a | n/a | n/a | 158 | 26 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.6 | 0.8 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Tyrosine (g) | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.5 | 2.5 | 2.8 | n/a | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Valine (g) | 0.0 | 0.4 | 0.5 | 0.0 | 0.0 | 0.9 | 3.1 | 3.9 | 0.0 | 0.0 | n/a | n/a | n/a | 9 | 1 |
| Vitamin A, IU (IU) | 3.0 | 1,330.6 | 0.0 | 1.1 | 0.0 | 540.0 | 583.3 | 1,852.0 | 9.5 | 0.0 | n/a | n/a | n/a | 4,319 | 720 |
| Vitamin A, RAE (mcg) | 0.0 | 71.0 | 0.0 | 0.0 | 0.0 | 160.0 | 154.2 | 476.8 | 0.5 | 0.0 | n/a | n/a | n/a | 862 | 144 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 1.8 | 2.0 | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Vitamin B-6 (mg) | 0.2 | 0.9 | 0.2 | 0.1 | 0.0 | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Vitamin C (mg) | 11.1 | 171.2 | 4.8 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 191 | 32 |
| Vitamin D (IU) | 0.0 | 0.0 | 15.9 | 0.0 | 0.0 | 82.0 | 12.5 | 53.0 | 0.0 | 0.0 | n/a | n/a | n/a | 163 | 27 |
| Water (g) | 133.7 | 836.3 | 210.3 | 7.0 | 0.0 | 76.2 | 332.5 | 98.8 | 0.1 | 0.1 | n/a | n/a | n/a | 1,695 | 282 |
| Zinc (mg) | 0.3 | 2.6 | 1.2 | 0.1 | 0.0 | 1.3 | 1.7 | 7.2 | 0.0 | 0.0 | n/a | n/a | n/a | 14 | 2 |
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.