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.
1 1/2 lbs (681g) boneless skinless chicken breasts |
1 tablespoon (0g) lemon pepper seasoning |
2 tablespoons (27g) olive oil |
3 cups (315g) whole wheat penne |
2 tablespoons (27g) olive oil |
1/2 lb (227g) asparagus |
1 cup (128g) baby carrots |
1 cup (71g) broccoli florets |
1 tablespoon (0g) lemon pepper seasoning |
1/2 tablespoon (0g) italian seasoning |
1/2 lb (228g) mushrooms |
1/4 cup (67g) frozen sweet peas |
2 (6g) garlic cloves |
1 (48g) lemons, juice and zest of |
1/4 cup (59g) dry white wine |
1 1/2 cups (366g) whole milk |
3 tablespoons (24g) cornstarch |
1/8 cup (30g) cold water |
1/3 cup (33g) parmesan cheese |
Total | 1 serving | |
Alanine (g) | 8.4 | n/a | 0.0 | 1.4 | 0.0 | 0.3 | 0.1 | 0.1 | n/a | n/a | 0.5 | 0.2 | 0.0 | n/a | n/a | 0.4 | 0.0 | n/a | 0.4 | 12 | 2 |
Alcohol (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 6.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
Arginine (g) | 9.8 | n/a | 0.0 | 1.6 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.3 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | 0.5 | 13 | 2 |
Ash (g) | 7.8 | n/a | 0.0 | 5.0 | 0.0 | 1.4 | 0.8 | 0.7 | n/a | n/a | 1.9 | 0.5 | 0.1 | 0.1 | 0.1 | 2.5 | 0.0 | 0.0 | 2.7 | 24 | 4 |
Aspartic acid (g) | 13.6 | n/a | 0.0 | 2.1 | 0.0 | 1.3 | 0.1 | 0.2 | n/a | n/a | 0.4 | 0.3 | 0.0 | n/a | n/a | 0.8 | 0.0 | n/a | 0.9 | 20 | 3 |
Beta-sitosterol | 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 | n/a | n/a | n/a | 0 | 0 |
Caffeine (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 34.1 | n/a | 0.3 | 126.0 | 0.3 | 52.2 | 41.0 | 34.1 | n/a | n/a | 6.8 | 14.7 | 10.9 | 2.9 | 5.3 | 413.6 | 0.5 | 0.9 | 369.3 | 1,113 | 185 |
Calories | 776.3 | n/a | 238.7 | 1,096.2 | 238.7 | 49.9 | 44.8 | 19.9 | n/a | n/a | 50.1 | 51.6 | 8.9 | 10.6 | 48.2 | 223.3 | 91.4 | 0.0 | 143.5 | 3,092 | 515 |
Calories (kj) | 3,248.4 | n/a | 998.7 | 4,586.4 | 998.7 | 213.4 | 185.6 | 83.1 | n/a | n/a | 211.6 | 215.7 | 37.4 | 43.7 | 201.1 | 933.3 | 382.6 | 0.0 | 601.1 | 12,941 | 2,157 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
Carbohydrates (g) | 0.0 | n/a | 0.0 | 236.3 | 0.0 | 9.3 | 10.5 | 3.7 | n/a | n/a | 7.4 | 9.1 | 2.0 | 3.3 | 1.5 | 17.6 | 21.9 | 0.0 | 1.4 | 324 | 54 |
Cholesterol (mg) | 435.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 36.6 | 0.0 | 0.0 | 29.3 | 502 | 84 |
Copper (mg) | 0.2 | n/a | 0.0 | 1.4 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | n/a | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 3 | 1 |
Cystine (g) | 1.5 | n/a | 0.0 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 3 | 0 |
Dietary Fiber (g) | 0.0 | n/a | 0.0 | 26.1 | 0.0 | 4.5 | 3.7 | n/a | n/a | n/a | 2.3 | 3.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 40 | 7 |
Folate (mcg) | 27.2 | n/a | 0.0 | 179.6 | 0.0 | 338.2 | 34.6 | 50.4 | n/a | n/a | 38.7 | 35.5 | 0.2 | 9.6 | 0.6 | 18.3 | 0.0 | 0.0 | 3.3 | 736 | 123 |
Folate, DFE (mcg) | 27.2 | n/a | 0.0 | 179.6 | 0.0 | 338.2 | 34.6 | 50.4 | n/a | n/a | 38.7 | 35.5 | 0.2 | 9.6 | 0.6 | 18.3 | 0.0 | 0.0 | 3.3 | 736 | 123 |
Folate, food (mcg) | 27.2 | n/a | 0.0 | 179.6 | 0.0 | 338.2 | 34.6 | 50.4 | n/a | n/a | 38.7 | 35.5 | 0.2 | 9.6 | 0.6 | 18.3 | 0.0 | 0.0 | 3.3 | 736 | 123 |
Folic acid (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | n/a | n/a | n/a | n/a | 1.8 | 1.3 | n/a | n/a | n/a | 0.4 | 0.2 | n/a | 0.5 | n/a | 0.0 | n/a | n/a | 0.0 | 4 | 1 |
Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | 1.0 | 1.3 | n/a | n/a | n/a | 3.4 | 0.1 | n/a | 0.5 | n/a | 0.0 | n/a | n/a | 0.0 | 6 | 1 |
Glutamic acid (g) | 21.4 | n/a | 0.0 | 16.0 | 0.0 | 0.6 | 0.2 | 0.3 | n/a | n/a | 0.8 | 0.5 | 0.0 | n/a | n/a | 2.3 | 0.0 | n/a | 2.9 | 45 | 7 |
Glycine (g) | 6.4 | n/a | 0.0 | 1.7 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | 0.3 | 9 | 2 |
Histidine (g) | 5.4 | n/a | 0.0 | 1.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | 0.4 | 7 | 1 |
Iron (mg) | 2.5 | n/a | 0.2 | 11.4 | 0.2 | 2.1 | 1.1 | 0.6 | n/a | n/a | 1.1 | 1.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.3 | 21 | 4 |
Isoleucine (g) | 7.1 | n/a | 0.0 | 1.8 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.6 | 0.0 | n/a | 0.7 | 11 | 2 |
Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 18.5 | n/a | n/a | 0.0 | 19 | 3 |
Leucine (g) | 12.0 | n/a | 0.0 | 3.1 | 0.0 | 0.3 | 0.0 | 0.1 | n/a | n/a | 0.3 | 0.2 | 0.0 | n/a | n/a | 1.0 | 0.0 | n/a | 1.2 | 18 | 3 |
Lysine (g) | 13.9 | n/a | 0.0 | 1.0 | 0.0 | 0.3 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.2 | 0.0 | n/a | n/a | 0.5 | 0.0 | n/a | 1.0 | 17 | 3 |
Magnesium (mg) | 177.1 | n/a | 0.0 | 450.5 | 0.0 | 31.8 | 12.8 | 17.8 | n/a | n/a | 20.5 | 17.4 | 1.5 | 2.9 | 5.9 | 36.6 | 0.7 | 0.3 | 12.7 | 788 | 131 |
Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Manganese (mg) | 0.1 | n/a | 0.0 | 9.6 | 0.0 | 0.3 | 0.2 | 0.2 | n/a | n/a | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 11 | 2 |
Methionine (g) | 3.8 | n/a | 0.0 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | 0.3 | 5 | 1 |
Monounsaturated Fat (g) | 5.2 | n/a | 19.7 | 0.6 | 19.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | 0.0 | 0.0 | 2.8 | 51 | 9 |
Niacin (mg) | 71.0 | n/a | 0.0 | 16.2 | 0.0 | 2.5 | 0.7 | 0.5 | n/a | n/a | 8.2 | 1.2 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 101 | 17 |
Pantothenic acid (mg) | 9.7 | n/a | 0.0 | 3.1 | 0.0 | 0.5 | 0.5 | 0.4 | n/a | n/a | 3.4 | 0.4 | 0.0 | 0.1 | 0.0 | 1.4 | 0.0 | 0.0 | 0.1 | 20 | 3 |
Phenylalanine (g) | 5.8 | n/a | 0.0 | 2.3 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.5 | 0.0 | n/a | 0.7 | 10 | 2 |
Phosphorus (mg) | 1,430.1 | n/a | 0.0 | 812.7 | 0.0 | 122.6 | 35.8 | 46.9 | n/a | n/a | 195.7 | 54.9 | 9.2 | 3.8 | 10.6 | 307.4 | 3.1 | 0.0 | 242.8 | 3,276 | 546 |
Phytosterols | n/a | n/a | 59.7 | n/a | 59.7 | 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 | n/a | 119 | 20 |
Polyunsaturated Fat (g) | 2.7 | n/a | 2.8 | 1.8 | 2.8 | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.4 | 12 | 2 |
Potassium (mg) | 2,519.7 | n/a | 0.3 | 677.3 | 0.3 | 508.5 | 303.4 | 230.8 | n/a | n/a | 723.5 | 102.5 | 24.1 | 49.4 | 41.7 | 483.1 | 0.7 | 0.3 | 41.6 | 5,707 | 951 |
Proline (g) | 4.6 | n/a | 0.0 | 4.9 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | 1.2 | 0.0 | n/a | 1.5 | 13 | 2 |
Protein (g) | 144.6 | n/a | 0.0 | 46.1 | 0.0 | 5.4 | 0.8 | 2.1 | n/a | n/a | 7.0 | 3.5 | 0.4 | 0.2 | 0.0 | 11.5 | 0.1 | 0.0 | 12.8 | 235 | 39 |
Retinol (mcg) | 61.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 164.7 | 0.0 | 0.0 | 74.3 | 300 | 50 |
Riboflavin (mg) | 0.7 | n/a | 0.0 | 0.5 | 0.0 | 0.3 | 0.0 | 0.1 | n/a | n/a | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.2 | 3 | 1 |
Saturated Fat (g) | 3.9 | n/a | 3.7 | 0.8 | 3.7 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6.8 | 0.0 | 0.0 | 5.8 | 25 | 4 |
Selenium (mcg) | 217.9 | n/a | 0.0 | n/a | 0.0 | 13.8 | 1.2 | 2.1 | n/a | n/a | 21.2 | 1.3 | 0.9 | 0.0 | 0.1 | 13.5 | 0.7 | 0.0 | 5.9 | 279 | 46 |
Serine (g) | 5.5 | n/a | 0.0 | 2.2 | 0.0 | 0.3 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.4 | 0.0 | n/a | 0.8 | 10 | 2 |
Sodium (mg) | 790.0 | n/a | 0.5 | 25.2 | 0.5 | 31.8 | 99.8 | 19.2 | n/a | n/a | 11.4 | 72.4 | 1.0 | 0.5 | 2.9 | 157.4 | 2.2 | 0.9 | 509.2 | 1,725 | 287 |
Starch | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 2.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Stigmasterol | 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 | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | n/a | n/a | n/a | n/a | 0.2 | 3.5 | n/a | n/a | n/a | 0.0 | 3.1 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 7 | 1 |
Sugar (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | 3.0 | 6.1 | n/a | n/a | n/a | 4.5 | 3.4 | 0.1 | 1.2 | 0.6 | 18.5 | 0.0 | 0.0 | 0.3 | 38 | 6 |
Theobromine (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.4 | n/a | 0.0 | 1.5 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Threonine (g) | 6.5 | n/a | 0.0 | 1.2 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.5 | 0.0 | n/a | 0.5 | 9 | 2 |
Tocopherol, alpha (mg) | 1.3 | n/a | 3.9 | n/a | 3.9 | 3.4 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 13 | 2 |
Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.5 | n/a | 0.2 | n/a | 0.2 | 0.5 | n/a | n/a | n/a | n/a | 0.0 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
Total Fat (g) | 17.6 | n/a | 27.0 | 4.4 | 27.0 | 0.5 | 0.2 | 0.2 | n/a | n/a | 0.8 | 0.3 | 0.0 | 0.1 | 0.0 | 11.9 | 0.0 | 0.0 | 9.5 | 100 | 17 |
Trans-monoenoic Fat (g) | 0.1 | 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 |
TransFatty acids (g) | 0.1 | 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 |
Tryptophan (g) | 1.8 | n/a | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | 0.2 | 3 | 1 |
Tyrosine (g) | 5.2 | n/a | 0.0 | 1.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.5 | 0.0 | n/a | 0.8 | 8 | 1 |
Valine (g) | 7.5 | n/a | 0.0 | 2.0 | 0.0 | 0.3 | 0.0 | 0.1 | n/a | n/a | 0.5 | 0.2 | 0.0 | n/a | n/a | 0.7 | 0.0 | n/a | 0.8 | 12 | 2 |
Vitamin A, IU (IU) | 204.3 | n/a | 0.0 | 0.0 | 0.0 | 2,283.6 | 17,651.2 | 2,130.0 | n/a | n/a | 0.0 | 1,378.9 | 0.5 | 2.9 | 0.0 | 592.9 | 0.0 | 0.0 | 288.0 | 24,532 | 4,089 |
Vitamin A, RAE (mcg) | 61.3 | n/a | 0.0 | 0.0 | 0.0 | 113.5 | 883.2 | 106.5 | n/a | n/a | 0.0 | 69.0 | 0.0 | 0.0 | 0.0 | 168.4 | 0.0 | 0.0 | 76.3 | 1,478 | 246 |
Vitamin B-12 (mcg) | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.8 | 4 | 1 |
Vitamin B-6 (mg) | 5.1 | n/a | 0.0 | 0.7 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 7 | 1 |
Vitamin C (mg) | 8.2 | n/a | 0.0 | 0.0 | 0.0 | 17.5 | 3.3 | 66.2 | n/a | n/a | 4.8 | 12.1 | 1.9 | 18.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 132 | 22 |
Vitamin D (IU) | 34.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 15.9 | 0.0 | 0.0 | 0.0 | 0.0 | 186.7 | 0.0 | 0.0 | 7.0 | 244 | 41 |
Water (g) | 516.1 | n/a | 0.0 | 23.1 | 0.0 | 210.3 | 115.6 | 64.4 | n/a | n/a | 210.3 | 53.6 | 3.5 | 44.3 | 51.1 | 322.6 | 2.0 | 29.6 | 6.9 | 1,653 | 276 |
Zinc (mg) | 3.9 | n/a | 0.0 | 7.5 | 0.0 | 1.4 | 0.2 | 0.3 | n/a | n/a | 1.2 | 0.5 | 0.1 | 0.0 | 0.1 | 1.4 | 0.0 | 0.0 | 1.3 | 18 | 3 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.