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).
Cookin’ Canuck’s Low-Fat Salmon Salad Sandwich with Capers
Cookin’ Canuck’s Chicken Pinwheel Sandwich with Roasted Red Pepper, Kalamata Olives & Herb Yogurt
The Kitchn’s Colorful Lentil Salad with Walnuts & Herbs
Two Peas and Their Pod’s Smashed Chickpea Greek Salad Sandwich
Rachel Cooks’ Shortcut Squash Soup
From the kitchen of Cookin Canuck. www.cookincanuck.com
Ingredients
Salt and pepper, if desired
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
1 servings in recipe 		peas
0.0g 		zucchini
186.2g 		mushroom
17.46g 		olive oil
4.5g 		garlic
2.61g 		zucchini
88.35g 		mushrooms
50.93g 		thyme
1.09g 		salt
0.75g 		pepper
0.26g 		egg
49.28g 		pepper
0.0g 		salt
0.0g 		Total Per Serving Total for Recipe
Protein (g) n/a 2.25 0.54 0.0 0.17 1.07 1.57 0.06 0.0 0.03 6.2 n/a n/a 11.89 11.89
Total Fat (g) n/a 0.34 0.06 4.5 0.01 0.16 0.17 0.02 0.0 0.01 4.9 n/a n/a 10.16 10.16
Carbohydrates (g) n/a 6.24 0.57 0.0 0.86 2.96 1.67 0.27 0.0 0.17 0.38 n/a n/a 13.12 13.12
Ash (g) n/a 1.15 0.15 0.0 0.04 0.55 0.43 0.03 0.75 0.01 0.42 n/a n/a 3.54 3.54
Calories (kcal) n/a 29.792 3.841 39.78 3.889 14.136 11.204 1.099 0.0 0.663 70.47 n/a n/a 174.874 174.874
Starch (g) n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a 0.06 0.0 n/a n/a 0.03 0.0 n/a n/a n/a 0.05 n/a n/a 0.14 0.14
Glucose (dextrose) (g) n/a 1.4 0.26 n/a n/a 0.66 0.75 n/a n/a n/a 0.1 n/a n/a 3.17 3.17
Fructose (g) n/a 1.77 0.03 n/a n/a 0.84 0.09 n/a n/a n/a 0.05 n/a n/a 2.78 2.78
Lactose (g) n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.05 n/a n/a 0.05 0.05
Maltose (g) n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.05 n/a n/a 0.05 0.05
Alcohol (g) n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Water (g) n/a 176.22 16.14 0.0 1.53 83.61 47.07 0.71 0.0 0.03 37.37 n/a n/a 362.68 362.68
Caffeine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Sugars (g) n/a 3.22 0.29 0.0 0.03 1.53 0.84 n/a 0.0 0.0 0.38 n/a n/a 6.29 6.29
Galactose (g) n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.05 n/a n/a 0.05 0.05
Dietary Fiber (g) n/a 2.0 0.2 0.0 0.1 1.0 0.5 0.2 0.0 0.1 0.0 n/a n/a 4.0 4.0
Calcium (mg) n/a 27.93 0.524 0.045 4.724 13.253 1.528 4.406 0.18 1.136 26.118 n/a n/a 79.844 79.844
Iron (mg) n/a 0.65 0.09 0.03 0.04 0.31 0.25 0.19 0.0 0.08 0.9 n/a n/a 2.54 2.54
Magnesium (mg) n/a 31.654 1.571 0.0 0.653 15.02 4.583 1.741 0.008 0.504 5.914 n/a n/a 61.647 61.647
Phosphorus (mg) n/a 70.756 15.016 0.0 3.993 33.573 43.796 1.153 0.0 0.45 94.125 n/a n/a 262.861 262.861
Potassium (mg) n/a 487.844 55.523 0.045 10.466 231.477 161.942 6.626 0.06 3.273 66.035 n/a n/a 1023.291 1023.291
Sodium (mg) n/a 18.62 0.873 0.09 0.444 8.835 2.546 0.098 290.685 0.114 68.992 n/a n/a 391.297 391.297
Zinc (mg) n/a 0.54 0.09 0.0 0.03 0.26 0.26 0.02 0.0 0.0 0.55 n/a n/a 1.75 1.75
Copper (mg) n/a 0.093 0.056 0.0 0.008 0.044 0.163 0.006 0.0 0.003 0.049 n/a n/a 0.422 0.422
Manganese (mg) n/a 0.335 0.009 0.0 0.044 0.159 0.025 0.019 0.001 0.015 0.02 n/a n/a 0.626 0.626
Selenium (mcg) n/a 0.4 1.6 0.0 0.4 0.2 4.7 n/a 0.0 0.0 15.6 n/a n/a 22.9 22.9
Vitamin A, IU (IU) n/a 372.4 0.0 0.0 0.235 176.7 0.0 51.691 0.0 0.777 239.994 n/a n/a 841.797 841.797
Retinol (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 68.499 n/a n/a 68.499 68.499
Vitamin A, RAE (mcg_RAE) n/a 18.62 0.0 0.0 0.0 8.835 0.0 2.589 0.0 0.039 68.992 n/a n/a 99.075 99.075
Beta Carotene (mcg) n/a 223.44 0.0 0.0 0.131 106.02 0.0 31.019 0.0 0.406 4.928 n/a n/a 365.943 365.943
Vitamin E (mg) n/a 0.22 0.0 0.65 0.0 0.11 0.01 n/a 0.0 0.0 0.48 n/a n/a 1.46 1.46
Vitamin D (IU) n/a n/a 3.143 n/a n/a n/a 9.167 n/a n/a n/a 17.248 n/a n/a 29.557 29.557
Lycopene (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.016 0.0 n/a n/a 0.016 0.016
Lutein + zeaxanthin (mcg) n/a 3956.75 0.0 0.0 0.418 1877.438 0.0 n/a 0.0 0.533 163.117 n/a n/a 5998.255 5998.255
Tocopherol, beta (mg) n/a n/a 0.0 0.0 n/a n/a 0.01 n/a n/a 0.0 0.01 n/a n/a 0.02 0.02
Tocopherol, gamma (mg) n/a n/a 0.0 0.04 n/a n/a 0.01 n/a n/a 0.01 0.25 n/a n/a 0.3 0.3
Tocopherol, delta (mg) n/a n/a 0.0 0.0 n/a n/a 0.01 n/a n/a 0.0 0.01 n/a n/a 0.02 0.02
Vitamin C (mg) n/a 31.7 0.4 0.0 0.8 15.0 1.1 1.7 0.0 0.1 0.0 n/a n/a 50.7 50.7
Thiamin (mg) n/a 0.093 0.014 0.0 0.005 0.044 0.041 0.001 0.0 0.0 0.034 n/a n/a 0.233 0.233
Riboflavin (mg) n/a 0.261 0.07 0.0 0.003 0.124 0.204 0.005 0.0 0.001 0.237 n/a n/a 0.903 0.903
Niacin (mg) n/a 0.912 0.63 0.0 0.018 0.433 1.838 0.02 0.0 0.003 0.034 n/a n/a 3.89 3.89
Pantothenic acid (mg) n/a 0.298 0.262 0.0 0.016 0.141 0.764 0.004 0.0 n/a 0.71 n/a n/a 2.195 2.195
Vitamin B-6 (mg) n/a 0.41 0.017 0.0 0.032 0.194 0.051 0.004 0.0 0.001 0.069 n/a n/a 0.778 0.778
Folate (mcg) n/a 53.998 2.794 0.0 0.078 25.622 8.148 0.49 0.0 0.026 23.162 n/a n/a 114.317 114.317
Vitamin B-12 (mcg) n/a 0.0 0.01 0.0 0.0 0.0 0.02 0.0 0.0 0.0 0.64 n/a n/a 0.66 0.66
Choline (mg) n/a 17.7 3.0 0.0 0.6 8.4 8.8 n/a 0.0 0.0 123.7 n/a n/a 162.3 162.3
Folic acid (mcg) n/a 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
Tryptophan (g) n/a 0.019 0.007 0.0 0.002 0.009 0.02 0.001 0.0 n/a 0.084 n/a n/a 0.142 0.142
Threonine (g) n/a 0.056 0.019 0.0 0.004 0.027 0.056 0.002 0.0 n/a 0.276 n/a n/a 0.439 0.439
Isoleucine (g) n/a 0.074 0.014 0.0 0.006 0.035 0.041 0.003 0.0 n/a 0.33 n/a n/a 0.504 0.504
Leucine (g) n/a 0.13 0.021 0.0 0.008 0.062 0.061 0.003 0.0 n/a 0.537 n/a n/a 0.822 0.822
Lysine (g) n/a 0.13 0.019 0.0 0.007 0.062 0.056 0.001 0.0 n/a 0.448 n/a n/a 0.724 0.724
Methionine (g) n/a 0.037 0.005 0.0 0.002 0.018 0.015 n/a 0.0 n/a 0.187 n/a n/a 0.265 0.265
Cystine (g) n/a 0.019 0.002 0.0 0.002 0.009 0.005 n/a 0.0 n/a 0.133 n/a n/a 0.169 0.169
Phenylalanine (g) n/a 0.074 0.016 0.0 0.005 0.035 0.046 n/a 0.0 n/a 0.335 n/a n/a 0.511 0.511
Tyrosine (g) n/a 0.056 0.007 0.0 0.002 0.027 0.02 n/a 0.0 n/a 0.246 n/a n/a 0.358 0.358
Valine (g) n/a 0.093 0.04 0.0 0.008 0.044 0.117 0.003 0.0 n/a 0.424 n/a n/a 0.729 0.729
Arginine (g) n/a 0.093 0.014 0.0 0.016 0.044 0.041 n/a 0.0 n/a 0.404 n/a n/a 0.613 0.613
Histidine (g) n/a 0.056 0.01 0.0 0.003 0.027 0.031 n/a 0.0 n/a 0.153 n/a n/a 0.279 0.279
Alanine (g) n/a 0.112 0.035 0.0 0.003 0.053 0.102 n/a 0.0 n/a 0.365 n/a n/a 0.67 0.67
Aspartic acid (g) n/a 0.279 0.035 0.0 0.013 0.133 0.102 n/a 0.0 n/a 0.655 n/a n/a 1.217 1.217
Glutamic acid (g) n/a 0.242 0.059 0.0 0.021 0.115 0.173 n/a 0.0 n/a 0.828 n/a n/a 1.438 1.438
Glycine (g) n/a 0.093 0.016 0.0 0.005 0.044 0.046 n/a 0.0 n/a 0.212 n/a n/a 0.416 0.416
Proline (g) n/a 0.074 0.014 0.0 0.003 0.035 0.041 n/a 0.0 n/a 0.251 n/a n/a 0.418 0.418
Serine (g) n/a 0.093 0.016 0.0 0.005 0.044 0.046 n/a 0.0 n/a 0.478 n/a n/a 0.682 0.682
Cholesterol (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 208.454 n/a n/a 208.454 208.454
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) n/a 0.074 0.007 0.621 0.002 0.035 0.02 0.005 0.0 0.003 1.528 n/a n/a 2.296 2.296
Phytosterols (mg) n/a n/a n/a 9.945 n/a n/a n/a n/a 0.0 0.239 n/a n/a n/a 10.184 10.184
Monounsaturated Fat (g) n/a 0.019 0.0 3.283 0.0 0.009 0.0 0.001 0.0 0.003 1.878 n/a n/a 5.192 5.192
Polyunsaturated (g) n/a 0.149 0.024 0.473 0.007 0.071 0.071 0.006 0.0 0.003 0.67 n/a n/a 1.474 1.474