Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Olive oil cooking spray or your favorite
2 egg whites
Fresh ground pepper, 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.
Amount Per Serving
6 servings in recipe 		olive oil
0.0g 		onions
36.0g 		bell peppers
20.36g 		ham
23.63g 		yogurt
20.42g 		cottage cheese
17.5g 		milk
20.33g 		eggs
14.67g 		egg whites
0.0g 		lawry
0.12g 		pepper
0.0g 		hash browns
140.0g 		lawry
0.23g 		Total Per Serving Total for Recipe
Protein (g) n/a 0.4 0.2 4.59 0.71 1.95 0.65 1.85 n/a 0.02 n/a 2.88 0.04 13.29 79.74
Total Fat (g) n/a 0.04 0.06 0.76 0.66 0.75 0.66 1.46 n/a 0.0 n/a 0.87 0.0 5.26 31.56
Carbohydrates (g) n/a 3.36 1.23 0.22 0.95 0.59 0.92 0.11 n/a 0.08 n/a 24.81 0.17 32.45 194.7
Ash (g) n/a 0.13 0.1 0.84 0.15 0.25 0.14 0.13 n/a 0.0 n/a 1.05 0.01 2.78 16.68
Calories (kcal) n/a 14.4 6.313 25.988 12.454 17.15 12.2 20.973 n/a 0.387 n/a 114.8 0.775 225.44 1352.64
Starch (g) 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 0.0 0.0
Sucrose (g) n/a 0.36 0.0 0.07 n/a 0.0 0.0 0.02 n/a n/a n/a n/a n/a 0.44 2.64
Glucose (dextrose) (g) n/a 0.71 0.4 0.17 n/a 0.0 0.0 0.03 n/a n/a n/a n/a n/a 1.31 7.86
Fructose (g) n/a 0.46 0.46 0.0 n/a 0.0 0.0 0.02 n/a n/a n/a n/a n/a 0.94 5.64
Lactose (g) n/a 0.0 0.0 0.0 n/a 0.47 1.07 0.02 n/a n/a n/a n/a n/a 1.55 9.3
Maltose (g) n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.02 n/a n/a n/a n/a n/a 0.02 0.12
Alcohol (g) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0
Water (g) n/a 32.08 18.78 17.21 17.95 13.96 17.96 11.12 n/a 0.01 n/a 110.39 0.02 239.47 1436.82
Caffeine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0
Sugars (g) n/a 1.53 0.86 0.24 0.95 0.47 1.07 0.11 n/a 0.03 n/a n/a 0.06 5.31 31.86
Galactose (g) n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.02 n/a n/a n/a n/a n/a 0.02 0.12
Dietary Fiber (g) n/a 0.6 0.4 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 2.0 0.0 3.0 18.0
Calcium (mg) n/a 8.28 1.425 1.418 24.704 14.525 22.977 7.773 n/a 0.093 n/a 14.0 0.187 95.382 572.292
Iron (mg) n/a 0.08 0.09 0.21 0.01 0.01 0.01 0.27 n/a 0.0 n/a 1.37 0.01 2.05 12.3
Magnesium (mg) n/a 3.6 2.444 4.961 2.45 1.4 2.033 1.76 n/a 0.068 n/a 15.4 0.135 34.251 205.506
Phosphorus (mg) n/a 10.44 5.294 71.584 19.396 27.825 18.503 28.013 n/a 0.487 n/a 65.8 0.973 248.315 1489.89
Potassium (mg) n/a 52.56 42.967 81.979 31.646 18.2 29.077 19.653 n/a 1.285 n/a 399.0 2.569 678.935 4073.61
Sodium (mg) n/a 1.44 0.815 259.403 9.392 63.7 8.133 20.533 n/a 0.03 n/a 30.8 0.061 394.306 2365.836
Zinc (mg) n/a 0.06 0.05 0.47 0.12 0.07 0.08 0.16 n/a 0.0 n/a 0.29 0.01 1.32 7.92
Copper (mg) n/a 0.014 0.004 0.033 0.002 0.005 0.002 0.015 n/a 0.0 n/a 0.14 0.0 0.216 1.296
Manganese (mg) n/a 0.047 0.022 0.007 0.0 0.0 0.0 0.006 n/a 0.001 n/a 0.21 0.001 0.294 1.764
Selenium (mcg) n/a 0.2 0.0 8.2 0.4 1.7 0.8 4.6 n/a 0.0 n/a 0.4 0.1 16.5 99.0
Vitamin A, IU (IU) n/a 0.72 637.576 10.395 20.213 24.5 20.74 71.427 n/a 0.0 n/a 0.0 0.0 785.57 4713.42
Retinol (mcg) n/a 0.0 0.0 3.071 5.513 6.3 5.693 20.387 n/a 0.0 n/a 0.0 0.0 40.964 245.784
Vitamin A, RAE (mcg_RAE) n/a 0.0 31.97 3.071 5.513 6.475 5.693 20.533 n/a 0.0 n/a 0.0 0.0 73.256 439.536
Beta Carotene (mcg) n/a 0.36 330.701 0.0 1.021 2.1 1.017 1.467 n/a 0.0 n/a n/a 0.0 336.665 2019.99
Vitamin E (mg) n/a 0.01 0.32 0.06 0.01 0.01 0.01 0.14 n/a 0.0 n/a n/a 0.0 0.57 3.42
Vitamin D (IU) n/a n/a n/a n/a n/a n/a 8.133 5.133 n/a n/a n/a n/a n/a 13.267 79.602
Lycopene (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) n/a 1.44 10.385 0.0 0.0 0.0 0.0 48.547 n/a 0.0 n/a n/a 0.0 60.372 362.232
Tocopherol, beta (mg) n/a 0.0 0.01 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.02 0.12
Tocopherol, gamma (mg) n/a 0.0 0.03 0.01 n/a 0.0 0.0 0.07 n/a 0.0 n/a n/a 0.0 0.11 0.66
Tocopherol, delta (mg) n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0
Vitamin C (mg) n/a 2.7 26.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a 11.5 0.0 40.3 241.8
Thiamin (mg) n/a 0.018 0.01 0.125 0.006 0.005 0.008 0.01 n/a 0.001 n/a 0.14 0.001 0.325 1.95
Riboflavin (mg) n/a 0.011 0.018 0.05 0.029 0.028 0.037 0.07 n/a 0.0 n/a 0.014 0.0 0.257 1.542
Niacin (mg) n/a 0.043 0.2 1.625 0.016 0.018 0.022 0.01 n/a 0.001 n/a 2.324 0.002 4.261 25.566
Pantothenic acid (mg) n/a 0.043 0.065 0.187 0.08 0.098 0.073 0.211 n/a n/a n/a 0.448 n/a 1.205 7.23
Vitamin B-6 (mg) n/a 0.043 0.059 0.111 0.006 0.009 0.008 0.021 n/a 0.003 n/a 0.126 0.007 0.393 2.358
Folate (mcg) n/a 6.84 9.367 0.236 1.429 2.1 1.017 6.893 n/a 0.002 n/a 5.6 0.005 33.49 200.94
Vitamin B-12 (mcg) n/a 0.0 0.0 0.1 0.08 0.08 0.09 0.19 n/a 0.0 n/a 0.0 0.0 0.53 3.18
Choline (mg) n/a 2.2 1.1 17.8 3.1 3.2 2.9 36.8 n/a 0.1 n/a n/a 0.2 67.4 404.4
Folic acid (mcg) n/a 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
Tryptophan (g) n/a 0.004 0.002 0.043 0.004 0.026 0.016 0.025 n/a 0.0 n/a 0.042 0.001 0.162 0.972
Threonine (g) n/a 0.007 0.008 0.206 0.029 0.088 0.028 0.082 n/a 0.001 n/a 0.126 0.001 0.575 3.45
Isoleucine (g) n/a 0.004 0.004 0.208 0.039 0.103 0.035 0.098 n/a 0.001 n/a 0.126 0.002 0.619 3.714
Leucine (g) n/a 0.011 0.008 0.369 0.071 0.196 0.055 0.16 n/a 0.001 n/a 0.168 0.002 1.041 6.246
Lysine (g) n/a 0.014 0.008 0.387 0.063 0.163 0.028 0.133 n/a 0.001 n/a 0.154 0.001 0.954 5.724
Methionine (g) n/a 0.0 0.002 0.111 0.02 0.047 0.016 0.056 n/a 0.0 n/a 0.028 0.001 0.282 1.692
Cystine (g) n/a 0.0 0.004 0.052 0.006 0.012 0.004 0.04 n/a 0.0 n/a 0.014 0.0 0.133 0.798
Phenylalanine (g) n/a 0.011 0.01 0.184 0.039 0.102 0.031 0.1 n/a 0.001 n/a 0.126 0.001 0.603 3.618
Tyrosine (g) n/a 0.004 0.002 0.149 0.037 0.105 0.031 0.073 n/a 0.0 n/a 0.07 0.001 0.471 2.826
Valine (g) n/a 0.007 0.006 0.232 0.059 0.131 0.039 0.126 n/a 0.001 n/a 0.154 0.002 0.757 4.542
Arginine (g) n/a 0.036 0.008 0.293 0.02 0.088 0.016 0.12 n/a 0.002 n/a 0.14 0.004 0.727 4.362
Histidine (g) n/a 0.004 0.004 0.201 0.018 0.058 0.016 0.045 n/a 0.0 n/a 0.056 0.001 0.403 2.418
Alanine (g) n/a 0.007 0.006 0.272 0.031 0.067 0.02 0.109 n/a 0.0 n/a 0.098 0.001 0.61 3.66
Aspartic acid (g) n/a 0.032 0.057 0.402 0.057 0.159 0.049 0.195 n/a 0.002 n/a 0.672 0.003 1.628 9.768
Glutamic acid (g) n/a 0.094 0.043 0.657 0.139 0.455 0.132 0.246 n/a 0.002 n/a 0.448 0.005 2.221 13.326
Glycine (g) n/a 0.011 0.006 0.241 0.016 0.039 0.016 0.063 n/a 0.001 n/a 0.112 0.001 0.506 3.036
Proline (g) n/a 0.004 0.004 0.196 0.084 0.215 0.069 0.075 n/a 0.0 n/a 0.098 0.001 0.746 4.476
Serine (g) n/a 0.007 0.01 0.18 0.045 0.112 0.022 0.142 n/a 0.001 n/a 0.098 0.001 0.618 3.708
Cholesterol (mg) n/a 0.0 0.0 12.521 2.654 2.975 2.033 62.04 n/a 0.0 n/a n/a 0.0 82.224 493.344
Trans Fat (g) n/a n/a n/a 0.005 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.005 0.03
Saturated Fat (g) n/a 0.014 0.006 0.22 0.429 0.301 0.38 0.455 n/a 0.0 n/a 0.224 0.0 2.029 12.174
Phytosterols (mg) n/a 5.4 n/a n/a n/a n/a n/a n/a n/a 0.009 n/a n/a 0.019 5.428 32.568
Monounsaturated Fat (g) n/a 0.004 0.0 0.3 0.182 0.137 0.165 0.559 n/a 0.0 n/a 0.014 0.0 1.359 8.154
Polyunsaturated (g) n/a 0.007 0.014 0.095 0.018 0.021 0.041 0.199 n/a 0.0 n/a 0.378 0.001 0.775 4.65
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