Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "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.
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4 (472g) boneless skinless chicken breasts |
1 (50g) eggs |
1 tablespoon (12g) sour cream |
1 tablespoon (15g) water |
1 cup (108g) fresh breadcrumbs |
2/3 cup (81g) yellow cornmeal |
1 tablespoon (8g) chili powder |
1/2 teaspoon (3g) salt |
1 teaspoon (3g) garlic powder |
1/4 teaspoon (1g) black pepper |
1/4 teaspoon (1g) fresh ginger |
1 to taste (0g) olive oil |
1/2 cup (115g) sour cream |
2 tablespoons (2g) cilantro |
1 (14g) fresh jalapenos |
1 (15g) green onions |
1 tablespoon (15g) lemon juice |
1/2 teaspoon (2g) sugar |
1/8 teaspoon (1g) salt |
Total | 1 serving | |
| Alanine (g) | 5.8 | 0.4 | 0.0 | n/a | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 7 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 6.8 | 0.4 | 0.0 | n/a | 0.6 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 8 | 2 |
| Ash (g) | 5.4 | 0.5 | 0.1 | 0.0 | 3.1 | 0.9 | 0.9 | 3.0 | 0.1 | 0.0 | 0.0 | n/a | 1.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.7 | 16 | 4 |
| Aspartic acid (g) | 9.4 | 0.7 | 0.0 | n/a | 0.8 | 0.5 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 12 | 3 |
| Beta-sitosterol | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 23.6 | 28.0 | 13.2 | 0.4 | 197.6 | 4.9 | 26.4 | 0.7 | 2.4 | 2.5 | 0.1 | n/a | 126.5 | 1.3 | 1.7 | 10.8 | 0.9 | 0.0 | 0.2 | 441 | 110 |
| Calories | 538.1 | 71.5 | 23.2 | 0.0 | 426.6 | 294.6 | 22.6 | 0.0 | 10.3 | 1.4 | 0.4 | n/a | 222.0 | 0.5 | 4.1 | 4.8 | 3.4 | 8.1 | 0.0 | 1,631 | 408 |
| Calories (kj) | 2,251.4 | 299.5 | 97.1 | 0.0 | 1,785.2 | 1,232.8 | 94.3 | 0.0 | 43.0 | 6.0 | 1.7 | n/a | 930.4 | 1.9 | 16.7 | 20.3 | 13.9 | 34.0 | 0.0 | 6,828 | 1,707 |
| Campesterol | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 0.4 | 0.3 | 0.0 | 77.7 | 62.6 | 4.0 | 0.0 | 2.3 | 0.4 | 0.1 | n/a | 3.3 | 0.1 | 0.9 | 1.1 | 1.1 | 2.1 | 0.0 | 156 | 39 |
| Cholesterol (mg) | 302.1 | 186.0 | 6.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 59.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 554 | 139 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 1.0 | 0.1 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 5.9 | 2.8 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 15 | 4 |
| Folate (mcg) | 18.9 | 23.5 | 0.8 | 0.0 | 115.6 | 20.3 | 2.2 | 0.0 | 1.5 | 0.1 | 0.1 | n/a | 8.1 | 1.2 | 3.8 | 9.6 | 3.1 | 0.0 | 0.0 | 209 | 52 |
| Folate, DFE (mcg) | 18.9 | 23.5 | 0.8 | 0.0 | 177.1 | 20.3 | 2.2 | 0.0 | 1.5 | 0.1 | 0.1 | n/a | 8.1 | 1.2 | 3.8 | 9.6 | 3.1 | 0.0 | 0.0 | 270 | 68 |
| Folate, food (mcg) | 18.9 | 23.5 | 0.8 | 0.0 | 27.0 | 20.3 | 2.2 | 0.0 | 1.5 | 0.1 | 0.1 | n/a | 8.1 | 1.2 | 3.8 | 9.6 | 3.1 | 0.0 | 0.0 | 120 | 30 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 88.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 89 | 22 |
| Fructose | n/a | 0.0 | 0.0 | n/a | 2.7 | n/a | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | n/a | 0.2 | 0.0 | n/a | 4 | 1 |
| Galactose | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.2 | 0.0 | n/a | 2.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0.2 | 0.0 | n/a | 3 | 1 |
| Glutamic acid (g) | 14.8 | 0.8 | 0.1 | n/a | 4.5 | 1.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.7 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 22 | 6 |
| Glycine (g) | 4.4 | 0.2 | 0.0 | n/a | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 6 | 1 |
| Histidine (g) | 3.7 | 0.2 | 0.0 | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 5 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.7 | 0.9 | 0.0 | 0.0 | 5.2 | 2.8 | 1.4 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 13 | 3 |
| Isoleucine (g) | 4.9 | 0.3 | 0.0 | n/a | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 6 | 2 |
| Lactose | n/a | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 4.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 4 | 1 |
| Leucine (g) | 8.3 | 0.5 | 0.0 | n/a | 1.0 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 11 | 3 |
| Lysine (g) | 9.6 | 0.5 | 0.0 | n/a | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 11 | 3 |
| Magnesium (mg) | 122.7 | 6.0 | 1.2 | 0.1 | 46.4 | 103.3 | 11.9 | 0.0 | 2.4 | 1.0 | 0.2 | n/a | 11.5 | 0.5 | 2.1 | 3.0 | 0.9 | 0.0 | 0.0 | 313 | 78 |
| Maltose | n/a | 0.0 | 0.0 | n/a | 2.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 1 |
| Manganese (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Methionine (g) | 2.6 | 0.2 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 3 | 1 |
| Monounsaturated Fat (g) | 3.6 | 1.8 | 0.6 | 0.0 | 1.1 | 0.8 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14 | 4 |
| Niacin (mg) | 49.2 | 0.0 | 0.0 | 0.0 | 7.2 | 3.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 61 | 15 |
| Pantothenic acid (mg) | 6.7 | 0.8 | 0.0 | 0.0 | 0.6 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 2 |
| Phenylalanine (g) | 4.0 | 0.3 | 0.0 | n/a | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 6 | 1 |
| Phosphorus (mg) | 991.2 | 99.0 | 13.8 | 0.0 | 178.2 | 196.1 | 24.0 | 0.0 | 12.8 | 0.9 | 0.2 | n/a | 132.3 | 1.0 | 3.6 | 5.6 | 1.2 | 0.0 | 0.0 | 1,660 | 415 |
| Phytosterols | n/a | n/a | n/a | n/a | 8.6 | n/a | 6.6 | 0.0 | 0.2 | 0.5 | 0.1 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 16 | 4 |
| Polyunsaturated Fat (g) | 1.9 | 1.0 | 0.1 | 0.0 | 2.2 | 1.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 2 |
| Potassium (mg) | 1,746.4 | 69.0 | 16.9 | 0.1 | 211.7 | 233.5 | 156.0 | 0.2 | 37.0 | 7.6 | 2.1 | n/a | 162.2 | 10.4 | 34.7 | 41.4 | 15.7 | 0.0 | 0.1 | 2,745 | 686 |
| Proline (g) | 3.2 | 0.3 | 0.0 | n/a | 1.5 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 6 | 1 |
| Protein (g) | 100.2 | 6.3 | 0.2 | 0.0 | 14.4 | 6.6 | 1.1 | 0.0 | 0.5 | 0.1 | 0.0 | n/a | 2.4 | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 132 | 33 |
| Retinol (mcg) | 42.5 | 80.0 | 20.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 200.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 343 | 86 |
| Riboflavin (mg) | 0.5 | 0.2 | 0.0 | 0.0 | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 2.7 | 1.6 | 1.4 | 0.0 | 1.3 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 13.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 21 | 5 |
| Selenium (mcg) | 151.0 | 15.4 | 0.3 | 0.0 | 27.2 | 12.6 | 1.6 | 0.0 | 0.7 | 0.0 | 0.0 | n/a | 3.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 212 | 53 |
| Serine (g) | 3.8 | 0.5 | 0.0 | n/a | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 6 | 1 |
| Sodium (mg) | 547.5 | 71.0 | 9.6 | 0.4 | 790.6 | 28.5 | 131.2 | 1,162.7 | 1.9 | 0.1 | 0.1 | n/a | 92.0 | 0.9 | 0.4 | 2.4 | 0.2 | 0.0 | 290.7 | 3,130 | 783 |
| Starch | n/a | n/a | 0.0 | n/a | 64.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 64 | 16 |
| Stigmasterol | 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 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 2.1 | n/a | 2 | 1 |
| Sugar (g) | 0.0 | 0.2 | 0.4 | 0.0 | 6.7 | 0.5 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 4.0 | 0.0 | 0.6 | 0.3 | 0.4 | 2.1 | 0.0 | 16 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 4.5 | 0.3 | 0.0 | n/a | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 6 | 1 |
| Tocopherol, alpha (mg) | 0.9 | 0.5 | 0.1 | 0.0 | 0.1 | 0.3 | 3.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.1 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 6 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.4 | 0.3 | 0.0 | n/a | 0.8 | 1.5 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Total Fat (g) | 12.2 | 4.8 | 2.4 | 0.0 | 5.7 | 2.9 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 22.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 52 | 13 |
| Trans-monoenoic Fat (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 1.3 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Tyrosine (g) | 3.6 | 0.2 | 0.0 | n/a | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 5 | 1 |
| Valine (g) | 5.2 | 0.4 | 0.0 | n/a | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 7 | 2 |
| Vitamin A, IU (IU) | 141.6 | 270.0 | 74.8 | 0.0 | 0.0 | 174.1 | 2,372.0 | 0.0 | 0.0 | 3.1 | 0.0 | n/a | 716.5 | 135.0 | 150.9 | 149.6 | 0.9 | 0.0 | 0.0 | 4,188 | 1,047 |
| Vitamin A, RAE (mcg) | 42.5 | 80.0 | 21.1 | 0.0 | 0.0 | 9.0 | 118.6 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 202.4 | 6.7 | 7.6 | 7.5 | 0.0 | 0.0 | 0.0 | 496 | 124 |
| Vitamin B-12 (mcg) | 0.9 | 0.4 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Vitamin B-6 (mg) | 3.5 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Vitamin C (mg) | 5.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.5 | 16.6 | 2.8 | 5.9 | 0.0 | 0.0 | 33 | 8 |
| Vitamin D (IU) | 23.6 | 41.0 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 16.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82 | 21 |
| Water (g) | 357.7 | 38.1 | 8.9 | 14.5 | 7.0 | 8.3 | 0.9 | 0.0 | 0.2 | 0.1 | 0.4 | n/a | 85.6 | 1.8 | 12.8 | 13.5 | 14.1 | 0.0 | 0.0 | 564 | 141 |
| Zinc (mg) | 2.7 | 0.6 | 0.0 | 0.0 | 1.6 | 1.5 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 7 | 2 |
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