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What you need Amounts for 1 serving. Weigh the prepared ingredient described below.
Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.
Diet and ingredient checks Diet: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.
Contains: Eggs, Cereals containing gluten
Product labels need checking for: Soy, Sesame, Lupin, Milk, Tree nuts.
These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.
About the 14 listed allergens A look at the nutrients Per serving Whole batch (1)
Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.
Vitamins, minerals and other values Retinol 160 µg Known subtotal · 1 ingredient value missing Isoleucine 0.77 g Known subtotal · 1 ingredient value missing Leucine 1.3 g Known subtotal · 1 ingredient value missing Lysine 1.1 g Known subtotal · 1 ingredient value missing Cystine 0.31 g Known subtotal · 1 ingredient value missing Valine 0.98 g Known subtotal · 1 ingredient value missing Arginine 0.94 g Known subtotal · 1 ingredient value missing Histidine 0.37 g Known subtotal · 1 ingredient value missing Serine 1.1 g Known subtotal · 1 ingredient value missing Vitamin B-6 0.38 mg Known subtotal · 1 ingredient value missing Tryptophan 0.19 g Known subtotal · 1 ingredient value missing Threonine 0.64 g Known subtotal · 1 ingredient value missing Methionine 0.43 g Known subtotal · 1 ingredient value missing Tyrosine 0.59 g Known subtotal · 1 ingredient value missing Alanine 0.9 g Known subtotal · 1 ingredient value missing Glycine 0.53 g Known subtotal · 1 ingredient value missing Proline 0.72 g Known subtotal · 1 ingredient value missing Beta-carotene 2,253.2 µg Known subtotal · 1 ingredient value missing Selenium 46.52 µg Known subtotal · 1 ingredient value missing Sucrose 2.2 g Known subtotal · 1 ingredient value missing Glucose 1.2 g Known subtotal · 1 ingredient value missing Maltose 0.65 g Known subtotal · 1 ingredient value missing Fructose 1.5 g Known subtotal · 1 ingredient value missing Lactose <0.01 g Known subtotal · 1 ingredient value missing ALA 0.12 g Known subtotal · 3 ingredient values missing Fluoride 1.1 µg Known subtotal · 4 ingredient values missing Starch 17.2 g Known subtotal · 4 ingredient values missing Shop for this meal 1 serving, using your selected units. Checkmarks above last for this visit. Add the meal to My Plan for a saved shopping list.
Build a week & combine your list → Food records, image rights & review status Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.
USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.
Egg, without shell (about 50 g each) — FDC 171287 Egg, whole, raw, fresh Canned sweetcorn, drained and rinsed — FDC 168397 Corn, sweet, yellow, canned, drained solids, rinsed with tap water Spinach — FDC 168462 Spinach, raw Open this exact food in the atlas → Olive oil — FDC 171413 Oil, olive, salad or cooking Wholemeal bread (vegan-labelled) — FDC 172688 Bread, whole-wheat, commercially prepared USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA
From your plate to the atlas Learn from this meal Follow a nutrient from an ingredient into the story of what it does in the body.
Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.
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