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 ounces (114g) spaghetti |
2 (236g) boneless skinless chicken breast halves |
1 tablespoon (14g) olive oil |
3 (9g) garlic cloves |
1/2 cup (80g) red onions |
2 cups (60g) fresh spinach |
14 ounces (428g) stewed tomatoes |
1/2 teaspoon (0g) dried basil |
1/2 teaspoon (1g) dried tarragon |
1 dash (0g) salt |
1/4 teaspoon (0g) crushed red pepper flakes |
2 tablespoons (8g) fresh parsley |
2 (6g) garlic cloves |
1/2 cup (50g) parmesan cheese |
1/4 cup (25g) parmesan cheese |
1/2 cup (57g) sharp cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 0.5 | 2.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | 0.4 | 5 | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.5 | 3.4 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.4 | 0.5 | 6 | 3 |
| Ash (g) | 1.0 | 2.7 | 0.0 | 0.1 | 0.3 | 1.0 | 5.0 | 0.1 | 0.1 | 0.4 | 0.0 | 0.2 | 0.1 | 4.0 | 2.0 | 2.2 | 19 | 10 |
| Aspartic acid (g) | 0.7 | 4.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.7 | 0.9 | 9 | 5 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 23.9 | 11.8 | 0.1 | 16.3 | 18.4 | 59.4 | 145.7 | 7.8 | 10.3 | 0.1 | 0.1 | 10.5 | 10.9 | 554.5 | 277.3 | 407.4 | 1,554 | 777 |
| Calories | 422.9 | 269.0 | 119.3 | 13.4 | 32.0 | 13.8 | 111.4 | 0.8 | 2.7 | 0.0 | 0.6 | 2.7 | 8.9 | 215.5 | 107.8 | 227.7 | 1,549 | 774 |
| Calories (kj) | 1,770.4 | 1,125.7 | 499.4 | 56.1 | 132.8 | 58.2 | 462.7 | 3.4 | 11.1 | 0.0 | 2.6 | 11.5 | 37.4 | 902.5 | 451.3 | 951.5 | 6,476 | 3,238 |
| Carbohydrates (g) | 85.1 | 0.0 | 0.0 | 3.0 | 7.5 | 2.2 | 26.5 | 0.2 | 0.5 | 0.0 | 0.1 | 0.5 | 2.0 | 2.0 | 1.0 | 0.7 | 131 | 66 |
| Cholesterol (mg) | 0.0 | 151.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 44.0 | 22.0 | 59.3 | 276 | 138 |
| Copper (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 1 | 1 |
| Cystine (g) | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1 | 1 |
| Dietary Fiber (g) | 3.6 | 0.0 | 0.0 | 0.2 | 1.4 | 1.3 | 4.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 11 | 6 |
| Folate (mcg) | 270.2 | 9.4 | 0.0 | 0.3 | 15.2 | 116.4 | 21.4 | 1.1 | 2.5 | 0.0 | 0.1 | 11.6 | 0.2 | 5.0 | 2.5 | 10.2 | 466 | 233 |
| Folate, DFE (mcg) | 445.7 | 9.4 | 0.0 | 0.3 | 15.2 | 116.4 | 21.4 | 1.1 | 2.5 | 0.0 | 0.1 | 11.6 | 0.2 | 5.0 | 2.5 | 10.2 | 642 | 321 |
| Folate, food (mcg) | 20.5 | 9.4 | 0.0 | 0.3 | 15.2 | 116.4 | 21.4 | 1.1 | 2.5 | 0.0 | 0.1 | 11.6 | 0.2 | 5.0 | 2.5 | 10.2 | 216 | 108 |
| Folic acid (mcg) | 249.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 250 | 125 |
| Fructose (g) | 0.1 | n/a | n/a | n/a | 1.0 | 0.1 | 8.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 9 | 5 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.1 | n/a | n/a | n/a | 1.6 | 0.1 | 7.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 9 | 4 |
| Glutamic acid (g) | 5.2 | 7.4 | 0.0 | 0.1 | 0.2 | 0.2 | 1.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4.3 | 2.2 | 3.4 | 25 | 12 |
| Glycine (g) | 0.5 | 2.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.2 | 4 | 2 |
| Histidine (g) | 0.3 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | 0.5 | 4 | 2 |
| Hydroxyproline (g) | 0.0 | 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 |
| Iron (mg) | 3.8 | 0.9 | 0.1 | 0.2 | 0.2 | 1.6 | 5.7 | 0.3 | 0.3 | 0.0 | 0.0 | 0.5 | 0.1 | 0.5 | 0.2 | 0.4 | 15 | 7 |
| Isoleucine (g) | 0.6 | 2.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.5 | 0.9 | 6 | 3 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.1 | 0 | 0 |
| Leucine (g) | 1.1 | 4.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.9 | 1.3 | 10 | 5 |
| Lysine (g) | 0.3 | 4.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.7 | 1.2 | 9 | 4 |
| Magnesium (mg) | 60.4 | 61.4 | 0.0 | 2.3 | 8.0 | 47.4 | 51.4 | 2.5 | 3.1 | 0.0 | 0.2 | 3.8 | 1.5 | 19.0 | 9.5 | 15.8 | 286 | 143 |
| Maltose (g) | 2.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.1 | 2 | 1 |
| Manganese (mg) | 1.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.5 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Methionine (g) | 0.2 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | 0.4 | 3 | 1 |
| Monounsaturated Fat (g) | 0.2 | 1.8 | 9.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.2 | 2.1 | 5.3 | 24 | 12 |
| Niacin (mg) | 8.2 | 24.6 | 0.0 | 0.1 | 0.1 | 0.4 | 3.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 37 | 18 |
| Pantothenic acid (mg) | 0.5 | 3.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 5 | 3 |
| Phenylalanine (g) | 0.8 | 2.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.5 | 0.7 | 5 | 3 |
| Phosphorus (mg) | 215.5 | 495.6 | 0.0 | 13.8 | 23.2 | 29.4 | 85.7 | 1.0 | 2.8 | 0.0 | 0.3 | 4.4 | 9.2 | 364.5 | 182.3 | 289.3 | 1,717 | 858 |
| Phytosterols | n/a | n/a | 29.8 | n/a | 12.0 | 5.4 | n/a | 0.4 | 0.7 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | n/a | 49 | 24 |
| Polyunsaturated Fat (g) | 0.6 | 0.9 | 1.4 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | 0.5 | 5 | 2 |
| Potassium (mg) | 254.2 | 873.2 | 0.1 | 36.1 | 116.8 | 334.8 | 886.8 | 9.2 | 27.2 | 0.0 | 3.6 | 42.1 | 24.1 | 62.5 | 31.3 | 55.4 | 2,757 | 1,379 |
| Proline (g) | 1.8 | 1.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 1.2 | 1.6 | 9 | 4 |
| Protein (g) | 14.9 | 50.1 | 0.0 | 0.6 | 0.9 | 1.7 | 3.9 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.4 | 19.2 | 9.6 | 14.1 | 116 | 58 |
| Retinol (mcg) | 0.0 | 21.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 111.5 | 55.8 | 145.8 | 334 | 167 |
| Riboflavin (mg) | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 2 | 1 |
| Saturated Fat (g) | 0.3 | 1.3 | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.7 | 4.3 | 11.9 | 29 | 14 |
| Selenium (mcg) | 72.0 | 75.5 | 0.0 | 1.3 | 0.4 | 0.6 | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 8.9 | 4.4 | 7.9 | 174 | 87 |
| Serine (g) | 0.7 | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.6 | 0.8 | 5 | 3 |
| Sodium (mg) | 6.8 | 273.8 | 0.3 | 1.5 | 3.2 | 47.4 | 946.8 | 0.3 | 0.6 | 155.0 | 0.2 | 4.3 | 1.0 | 764.5 | 382.3 | 350.9 | 2,939 | 1,469 |
| Starch (g) | 71.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 71 | 36 |
| Sucrose (g) | 0.5 | n/a | n/a | n/a | 0.8 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.1 | 2 | 1 |
| Sugar (g) | 3.0 | 0.0 | 0.0 | 0.1 | 3.4 | 0.3 | 15.1 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.5 | 0.2 | 0.3 | 23 | 12 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Threonine (g) | 0.5 | 2.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.4 | 0.5 | 5 | 2 |
| Tocopherol, alpha (mg) | 0.1 | 0.4 | 1.9 | 0.0 | 0.0 | 1.2 | 3.6 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 8 | 4 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 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 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 1.0 | 0.2 | 0.1 | n/a | 0.0 | 0.1 | 0.9 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 1 |
| Total Fat (g) | 1.7 | 6.1 | 13.5 | 0.0 | 0.1 | 0.2 | 0.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 14.3 | 7.2 | 18.7 | 63 | 31 |
| Trans-monoenoic Fat (g) | 0.0 | 0.0 | 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 |
| TransFatty acids (g) | 0.0 | 0.0 | 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 |
| Tryptophan (g) | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | 1 | 1 |
| Tyrosine (g) | 0.3 | 1.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.6 | 0.7 | 5 | 2 |
| Valine (g) | 0.7 | 2.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.6 | 0.9 | 6 | 3 |
| Vitamin A, IU (IU) | 0.0 | 70.8 | 0.0 | 0.8 | 1.6 | 5,626.2 | 736.8 | 2.6 | 37.8 | 0.0 | 51.0 | 640.2 | 0.5 | 432.5 | 216.3 | 566.1 | 8,383 | 4,192 |
| Vitamin A, RAE (mcg) | 0.0 | 21.2 | 0.0 | 0.0 | 0.0 | 281.4 | 38.6 | 0.1 | 1.9 | 0.0 | 2.6 | 32.0 | 0.0 | 114.5 | 57.3 | 149.7 | 699 | 350 |
| Vitamin B-12 (mcg) | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.6 | 0.5 | 3 | 1 |
| Vitamin B-6 (mg) | 0.2 | 1.8 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Vitamin C (mg) | 0.0 | 2.8 | 0.0 | 2.8 | 5.9 | 16.9 | 33.8 | 0.0 | 0.5 | 0.0 | 0.1 | 10.1 | 1.9 | 0.0 | 0.0 | 0.0 | 75 | 37 |
| Vitamin D (IU) | 0.0 | 11.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10.5 | 5.3 | 13.6 | 41 | 21 |
| Water (g) | 11.3 | 178.9 | 0.0 | 5.3 | 71.3 | 54.8 | 392.2 | 0.0 | 0.1 | 0.0 | 0.0 | 6.7 | 3.5 | 10.4 | 5.2 | 20.8 | 760 | 380 |
| Zinc (mg) | 1.6 | 1.4 | 0.0 | 0.1 | 0.1 | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 1.9 | 1.0 | 1.8 | 9 | 5 |
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.