Nutrient data for each ingredient comes from the USDA nutrient database. We have totaled and average all major ingredients used in the recipes.
All stats below are normalized to 600 calories.
The ingredients listed on the right are from the original recipe hence their caloric total will differ from 600 calories.
If your wondering how we generated this list or want to look up some stats of your own,
your welcome to use our
Nutrient based Recipe Finder
Creamy Healthy Chicken Enchilada Skillet
Selenium
62%
of DRI per 600 calories
Main Ingredients:
Chicken
764g
Enchilada sauce
134g
Black beans
215g
Sour cream
83g
Tortilla
323g
Mexican cheese
148g
Avocados
328g
Cholesterol 104
Caloric Density 3
Protein 37.82
Carbs 48.53
Fiber 10.72
Sugar 10.28
Total Fat 30.6
Monounsaturated 14.43
Polyunsatured 5.75
Saturated Fat 10
Calcium 34% 171
Copper 39%
Iron 80% 4.8
Magnesium 24% 83
Phosphorus 66% 385
Potassium 25% 869
Sodium 87% 1303
Zinc 40% 3.8
Manganese
Selenium 62% 28.08
Vitamin A 12% 74
Vitamin B1
Vitamin B2
Vitamin B3 75.5% 9.06
Vitamin B5 43.2% 2.16
Vitamin B6 49%
Vitamin B12 24%
Vitamin C 11% 8
Vitamin E 14% 1.73
Vitamin K 23% 19
Choline 19% 82.25
BBQ Chicken Power Bowls
Selenium
60%
of DRI per 600 calories
Main Ingredients:
Chicken
932g
Rice
106g
Kale
367g
Cabbage
192g
Avocados
400g
Cholesterol 105
Caloric Density 3
Protein 41.79
Carbs 49.81
Fiber 16.3
Sugar 8.88
Total Fat 31.4
Monounsaturated 15.5
Polyunsatured 7.04
Saturated Fat 7.8
Calcium 83% 415
Copper 93%
Iron 118% 7.1
Magnesium 44% 152
Phosphorus 74% 430
Potassium 57% 2002
Sodium 16% 237
Zinc 50% 4.66
Manganese 101% 2.32
Selenium 60% 26.92
Vitamin A 283% 1770
Vitamin B1
Vitamin B2
Vitamin B3 96.9% 11.63
Vitamin B5 61.6% 3.08
Vitamin B6 132% 1.45
Vitamin B12 16%
Vitamin C 475% 357
Vitamin E 18% 2.22
Vitamin K 2497% 1998
Choline 25% 105.47
Sweet Potato Broccoli Cheese Soup
Selenium
57%
of DRI per 600 calories
Main Ingredients:
Sweet potato
780g
Onions
322g
Garlic
35g
Salt
11g
Water
692g
Broccoli
797g
Flour
64g
Water
41g
Cholesterol
Caloric Density 2.19
Protein 29.01
Carbs 131.56
Fiber 32.42
Sugar 34.69
Total Fat 4.12
Monounsaturated
Polyunsatured
Saturated Fat
Calcium 97% 484
Copper 89%
Iron 128% 7.7
Magnesium 72% 251
Phosphorus 120% 693
Potassium 101% 3546
Sodium 72% 1076
Zinc 46% 4.36
Manganese 123% 2.83
Selenium 57% 25.48
Vitamin A 344% 2147
Vitamin B1
Vitamin B2 97.3% 1.07
Vitamin B3 55.9% 6.71
Vitamin B5 132.2% 6.61
Vitamin B6 200% 2.2
Vitamin B12 0%
Vitamin C 873% 654
Vitamin E 52% 6.3
Vitamin K 901% 721
Choline 43% 184.29
Pumpkin Chipotle Chili
Selenium
53%
of DRI per 600 calories
An incredibly hearty chili with seasonal pumpkin for body and creaminess that is accented with spicy, smoky chipotle peppers for a warming, full-on fl...
thevegan8.com Recipe
Main Ingredients:
Water
145g
Garlic
22g
Tomato sauce
301g
Chili powder
3g
Salt
4g
Pinto beans
1669g
Water
194g
Cider vinegar
2g
Salt
1g
Cholesterol
Caloric Density 2.56
Protein 35.72
Carbs 113.42
Fiber 36.05
Sugar 13.53
Total Fat 3.82
Monounsaturated
Polyunsatured
Saturated Fat
Calcium 40% 202
Copper 121% 1.21
Iron 152% 9.1
Magnesium 62% 219
Phosphorus 102% 593
Potassium 67% 2356
Sodium 82% 1224
Zinc 43% 4.04
Manganese 85% 1.96
Selenium 53% 23.68
Vitamin A 11% 66
Vitamin B1
Vitamin B2
Vitamin B3 30.6% 3.67
Vitamin B5
Vitamin B6 111% 1.22
Vitamin B12 0%
Vitamin C 44% 33
Vitamin E 60% 7.21
Vitamin K 26% 20
Choline 6% 27.27
Sweet Potato and White Bean Curry Soup with Roasted Broccoli
Selenium
49%
of DRI per 600 calories
Main Ingredients:
Cashew butter
115g
Water
212g
Broccoli
406g
Broccoli
368g
Water
1281g
Onions
148g
Garlic
12g
Sweet potato
528g
Salt
12g
Curry powder
8g
Tomatoes
60g
Cashew butter
346g
Cholesterol
Caloric Density 1.71
Protein 29.75
Carbs 105.9
Fiber 28.35
Sugar 27.79
Total Fat 15.78
Monounsaturated 8.06
Polyunsatured 3.4
Saturated Fat 3.71
Calcium 87% 435
Copper 125% 1.25
Iron 137% 8.2
Magnesium 80% 279
Phosphorus 122% 710
Potassium 95% 3342
Sodium 70% 1052
Zinc 53% 5.02
Manganese 107% 2.46
Selenium 49% 22.03
Vitamin A 250% 1561
Vitamin B1
Vitamin B2 91.8% 1.01
Vitamin B3 54.7% 6.56
Vitamin B5 118.4% 5.92
Vitamin B6 173% 1.9
Vitamin B12 0%
Vitamin C 848% 636
Vitamin E 55% 6.65
Vitamin K 884% 708
Choline 39% 167.14
Dreamy Creamy Rosemary White Beans
Selenium
49%
of DRI per 600 calories
Author: Brandi Doming
These rosemary white beans are so creamy and thick and the perfect side to a main meal or can be eaten as the meal. They are very hearty and filling a...
thevegan8.com Recipe
Main Ingredients:
Onions
95g
Onions
47g
Garlic
15g
Onions
95g
Coconut milk
209g
Rosemary
5g
Flour
26g
Great northern beans
1500g
Cholesterol
Caloric Density 3.01
Protein 33.19
Carbs 105.33
Fiber 32.16
Sugar 12.56
Total Fat 9.38
Monounsaturated
Polyunsatured
Saturated Fat 7.39
Calcium 59% 295
Copper 128% 1.28
Iron 141% 8.5
Magnesium 81% 285
Phosphorus 118% 686
Potassium 63% 2206
Sodium 2% 31
Zinc 39% 3.69
Manganese 110% 2.53
Selenium 49% 21.85
Vitamin A 0% 1
Vitamin B1
Vitamin B2
Vitamin B3 26.6% 3.19
Vitamin B5 35.4% 1.77
Vitamin B6 80%
Vitamin B12 0%
Vitamin C 30% 23
Vitamin E 3%
Vitamin K 11% 9
Choline 3% 14.39
Maple Cinnamon Pecan Overnight Oats
Selenium
42%
of DRI per 600 calories
Main Ingredients:
Oats
640g
Cinnamon
49g
Whole milk
985g
Maple syrups
164g
Pecans
98g
Cholesterol 49
Caloric Density 3.1
Protein 25.9
Carbs 79.1
Fiber 10.57
Sugar 41.92
Total Fat 23.65
Monounsaturated 7.86
Polyunsatured 4.17
Saturated Fat 11.09
Calcium 135% 677
Copper 46%
Iron 58% 3.5
Magnesium 43% 150
Phosphorus 125% 724
Potassium 29% 1016
Sodium 13% 201
Zinc 56% 5.29
Manganese 206% 4.74
Selenium 42% 18.77
Vitamin A 22% 139
Vitamin B1
Vitamin B2
Vitamin B3 9.7% 1.16
Vitamin B5 50.4% 2.52
Vitamin B6 23%
Vitamin B12 108% 2.17
Vitamin C 0%
Vitamin E 9% 1.07
Vitamin K 4% 3
Choline 17% 72.01
Low-Fat Smoky Broccoli Potato Soup
Selenium
43%
of DRI per 600 calories
Low-Fat Smoky Broccoli Potato Soup. Vegan, dairy-free, gluten-free, oil-free broccoli potato soup with a smoky flavor and ready in less than an hour.
thevegan8.com Recipe
Main Ingredients:
Potato
1030g
Water
571g
Onions
66g
Garlic
14g
Paprika
2g
Broccoli
696g
Coconut milk
145g
Yeast
43g
Cholesterol
Caloric Density 2.33
Protein 29.36
Carbs 120.5
Fiber 28.2
Sugar 17.39
Total Fat 8.46
Monounsaturated
Polyunsatured
Saturated Fat 5.4
Calcium 72% 361
Copper 84%
Iron 149% 8.9
Magnesium 69% 240
Phosphorus 126% 731
Potassium 110% 3863
Sodium 16% 235
Zinc 45% 4.23
Manganese 97% 2.22
Selenium 43% 19.49
Vitamin A 32% 200
Vitamin B1
Vitamin B2 100.9% 1.11
Vitamin B3 85% 10.2
Vitamin B5 106.6% 5.33
Vitamin B6 222% 2.45
Vitamin B12 0%
Vitamin C 844% 633
Vitamin E 42% 4.98
Vitamin K 791% 633
Choline 40% 171.73
COMPARE FOODS
select a food adzuki beans agave alfalfa seeds all-purpose flour almond butter almond milk almonds amaranth leaves anchovy apples applesauce apricots arrowhead artichokes arugula asian pears asparagus avocado oil avocados bacon bamboo shoots bananas barley barley flour or meal barley malt flr bass beans beef beer beet greens beets black beans black-eyed peas blackberries blue cheese blueberries bluefish bread breadnuttree seeds brick brie broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half halibut hazelnuts herring honey honeydew melons homemade almond milk jalapeno jam jams&preserves jujube kale kamut kidney beans kiwi fruit kohlrabi kumquats lambs quarters leeks lemon grass (citronella) lemons lentils lettuce lima beans limes ling lingcod litchis lobster longans loquats lotus root lowfat milk lowfat yogurt macadamia nuts macaroni mackerel mangos margarine mayonnaise mexican cheese millet monkfish monterey jack mozzarella mulberries mullet mung bns mushrooms mustard greens mustard grns mustard spinach navy beans nectarines new zealand spinach non-fat yogurt nonfat milk noodles nopales oat flr oats okra olive oil onions orange juice oranges ostrich pak-choi palm oil papayas parmesan parsnips passion-fruit pasta peaches peanut butter peanut oil peanuts pears peas pecans pepperoni persimmons pine nuts pineapple pinto beans pistachio plain whole yogurt plums pomegranates pork bacon pork roast portobella mushrooms potato potatoes protein provolone prune juice pummelo pumpkin pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini vs
select a food adzuki beans agave alfalfa seeds all-purpose flour almond butter almond milk almonds amaranth leaves anchovy apples applesauce apricots arrowhead artichokes arugula asian pears asparagus avocado oil avocados bacon bamboo shoots bananas barley barley flour or meal barley malt flr bass beans beef beer beet greens beets black beans black-eyed peas blackberries blue cheese blueberries bluefish bread breadnuttree seeds brick brie broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half halibut hazelnuts herring honey honeydew melons homemade almond milk jalapeno jam jams&preserves jujube kale kamut kidney beans kiwi fruit kohlrabi kumquats lambs quarters leeks lemon grass (citronella) lemons lentils lettuce lima beans limes ling lingcod litchis lobster longans loquats lotus root lowfat milk lowfat yogurt macadamia nuts macaroni mackerel mangos margarine mayonnaise mexican cheese millet monkfish monterey jack mozzarella mulberries mullet mung bns mushrooms mustard greens mustard grns mustard spinach navy beans nectarines new zealand spinach non-fat yogurt nonfat milk noodles nopales oat flr oats okra olive oil onions orange juice oranges ostrich pak-choi palm oil papayas parmesan parsnips passion-fruit pasta peaches peanut butter peanut oil peanuts pears peas pecans pepperoni persimmons pine nuts pineapple pinto beans pistachio plain whole yogurt plums pomegranates pork bacon pork roast portobella mushrooms potato potatoes protein provolone prune juice pummelo pumpkin pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini