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
Dairy-Free Tuscan Chicken Skillet
Calcium
425%
of DRI per 600 calories
Main Ingredients:
Avocado oil
127g
Garlic
29g
Almond milk
1107g
Spinach
294g
Tomatoes
441g
Cholesterol
Caloric Density 3
Protein 24.4
Carbs 89.98
Fiber 23.71
Sugar 60.83
Total Fat 22.15
Monounsaturated 12.96
Polyunsatured 6.22
Saturated Fat 3
Calcium 425% 2126
Copper 95%
Iron 241% 14.5
Magnesium 137% 478
Phosphorus 83% 480
Potassium 140% 4904
Sodium 78% 1165
Zinc 53% 4.95
Manganese 190% 4.38
Selenium 10% 4.68
Vitamin A 337% 2108
Vitamin B1
Vitamin B2 96.4% 1.06
Vitamin B3 59.9% 7.19
Vitamin B5
Vitamin B6 128% 1.41
Vitamin B12 0%
Vitamin C 271% 203
Vitamin E 98% 11.76
Vitamin K 2388% 1911
Choline 29% 121.89
Kiwi And Kale Smoothie
Calcium
378%
of DRI per 600 calories
Author: Lacey Baier of A Sweet Pea Chef
Website: A Sweet Pea Chef
This Kiwi and Kale Smoothie is so easy to make for a healthy breakfast or snack and is loaded with fiber and protein to start your day off right.
www.asweetpeachef.com Recipe
Main Ingredients:
Bananas
602g
Kale
168g
Almond milk
1158g
Honey
20g
Flaxseeds
51g
Cholesterol
Caloric Density 3
Protein 12.91
Carbs 106.23
Fiber 14.64
Sugar 68.1
Total Fat 18.04
Monounsaturated 10.37
Polyunsatured 5.84
Saturated Fat 2.52
Calcium 378% 1891
Copper 49%
Iron 75% 4.5
Magnesium 56% 198
Phosphorus 40% 231
Potassium 64% 2245
Sodium 61% 908
Zinc 27% 2.55
Manganese 61% 1.4
Selenium 8% 3.68
Vitamin A 125% 783
Vitamin B1
Vitamin B2
Vitamin B3 20.4% 2.45
Vitamin B5
Vitamin B6 94% 1.03
Vitamin B12 0%
Vitamin C 185% 139
Vitamin E 2%
Vitamin K 1033% 826
Choline 5% 22.6
Carrot Cake Overnight Oats
Calcium
349%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
Vegan, Vegetarian, Gluten Free, Refined Sugar Free
www.jaroflemons.com Recipe
Main Ingredients:
Oats
501g
Almond milk
1093g
Carrots
173g
Maple syrups
128g
Cinnamon
19g
Pecans
38g
Cholesterol
Caloric Density 3.07
Protein 14.5
Carbs 98.06
Fiber 15.61
Sugar 56.98
Total Fat 18.91
Monounsaturated 11.1
Polyunsatured 5.85
Saturated Fat 2.67
Calcium 349% 1747
Copper 34%
Iron 78% 4.7
Magnesium 52% 182
Phosphorus 62% 359
Potassium 46% 1616
Sodium 60% 904
Zinc 46% 4.35
Manganese 143% 3.3
Selenium
Vitamin A 170% 1062
Vitamin B1
Vitamin B2
Vitamin B3 14.1% 1.69
Vitamin B5
Vitamin B6 21%
Vitamin B12 0%
Vitamin C 10% 8
Vitamin E 11% 1.35
Vitamin K 22% 18
Choline 3% 12.82
Peanut Butter Cookie Overnight Oats
Calcium
343%
of DRI per 600 calories
Main Ingredients:
Oats
350g
Peanut butter
287g
Cinnamon
26g
Maple syrups
26g
Greek yogurt
274g
Almond milk
1019g
Cholesterol
Caloric Density 3.02
Protein 25.05
Carbs 77.86
Fiber 12.13
Sugar 49.39
Total Fat 23.29
Monounsaturated 13.18
Polyunsatured 6.89
Saturated Fat 4.05
Calcium 343% 1716
Copper 26%
Iron 64% 3.8
Magnesium 49% 172
Phosphorus 76% 440
Potassium 37% 1305
Sodium 58% 869
Zinc 40% 3.78
Manganese 103% 2.38
Selenium
Vitamin A 0%
Vitamin B1
Vitamin B2
Vitamin B3 21.1% 2.53
Vitamin B5
Vitamin B6 16%
Vitamin B12 41%
Vitamin C 0%
Vitamin E 14% 1.71
Vitamin K 2% 1
Choline 2% 9.77
Easy Blueberry Chia Overnight Oats
Calcium
326%
of DRI per 600 calories
Main Ingredients:
Oats
469g
Chia seeds
144g
Maple syrups
120g
Blueberries
204g
Almond milk
1023g
Cholesterol
Caloric Density 3.06
Protein 14.46
Carbs 97.53
Fiber 15.68
Sugar 58.36
Total Fat 19.39
Monounsaturated 10.02
Polyunsatured 7.28
Saturated Fat 2.72
Calcium 326% 1630
Copper 32%
Iron 68% 4.1
Magnesium 45% 159
Phosphorus 66% 385
Potassium 35% 1211
Sodium 51% 767
Zinc 44% 4.15
Manganese 127% 2.93
Selenium
Vitamin A 1% 3
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6 9%
Vitamin B12 0%
Vitamin C 14% 10
Vitamin E 8% 1.01
Vitamin K 26% 21
Choline 2% 6.83
Strawberry Banana Chia Seed Smoothie
Calcium
276%
of DRI per 600 calories
Main Ingredients:
Strawberries
116g
Bananas
581g
Nonfat milk
1186g
Chia seeds
116g
Cholesterol 21
Caloric Density 3
Protein 40.26
Carbs 109.15
Fiber 10.95
Sugar 83.57
Total Fat 5
Monounsaturated
Polyunsatured 3
Saturated Fat
Calcium 276% 1381
Copper 35%
Iron 21% 1.3
Magnesium 52% 182
Phosphorus 206% 1194
Potassium 72% 2512
Sodium 30% 444
Zinc 54% 5.09
Manganese 50% 1.14
Selenium 77% 34.85
Vitamin A 103% 646
Vitamin B1
Vitamin B2 188.2% 2.07
Vitamin B3 22.6% 2.71
Vitamin B5 90.6% 4.53
Vitamin B6 105% 1.16
Vitamin B12 277% 5.55
Vitamin C 108% 81
Vitamin E 5%
Vitamin K 4% 3
Choline 46% 193.62
Banana Cashew Butter Chia Seed Smoothie
Calcium
258%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
Vegan, Vegetarian, Gluten-Free, Refined Sugar Free
www.jaroflemons.com Recipe
Main Ingredients:
Cashew butter
229g
Bananas
859g
Almond milk
812g
Cinnamon
10g
Chia seeds
85g
Cholesterol
Caloric Density 3
Protein 11.19
Carbs 106.45
Fiber 15.5
Sugar 64.93
Total Fat 19.52
Monounsaturated 10.96
Polyunsatured 5.89
Saturated Fat 3.41
Calcium 258% 1288
Copper 50%
Iron 49% 2.9
Magnesium 51% 178
Phosphorus 42% 246
Potassium 53% 1847
Sodium 41% 610
Zinc 26% 2.42
Manganese 55% 1.27
Selenium 10% 4.29
Vitamin A 1% 9
Vitamin B1
Vitamin B2
Vitamin B3 17.8% 2.13
Vitamin B5 22.2% 1.11
Vitamin B6 100% 1.09
Vitamin B12 0%
Vitamin C 34% 25
Vitamin E 3%
Vitamin K 2% 2
Choline 7% 29.14
Easy Strawberry Cheesecake Overnight Oats
Calcium
248%
of DRI per 600 calories
Main Ingredients:
Oats
506g
Cashew butter
103g
Almond milk
733g
Maple syrups
129g
Greek yogurt
97g
Strawberries
389g
Cholesterol
Caloric Density 3.06
Protein 18.4
Carbs 102.09
Fiber 16.19
Sugar 59.28
Total Fat 16.7
Monounsaturated 9.31
Polyunsatured 5.26
Saturated Fat 2.82
Calcium 248% 1239
Copper 55%
Iron 86% 5.2
Magnesium 57% 199
Phosphorus 76% 439
Potassium 43% 1509
Sodium 38% 568
Zinc 47% 4.4
Manganese 174% 4.01
Selenium 5% 2.19
Vitamin A 1% 4
Vitamin B1
Vitamin B2
Vitamin B3 16.3% 1.96
Vitamin B5 21% 1.05
Vitamin B6 23%
Vitamin B12 14%
Vitamin C 286% 215
Vitamin E 12% 1.48
Vitamin K 10% 8
Choline 5% 22.3
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