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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3 tablespoons (0g) light margarine |
1 1/2 cups (240g) onions |
3 (9g) garlic cloves |
1 1/2 teaspoons (3g) cumin |
1 1/2 teaspoons (0g) coriander |
1/4 cup (31g) unbleached all-purpose flour |
2 cups (488g) low-fat milk |
1 large (14g) jalapeno peppers |
1/4 teaspoon (0g) cayenne pepper |
1 1/2 teaspoons (9g) salt |
2 cups (360g) diced tomatoes |
1/2 cup (114g) part-skim mozzarella cheese |
1/2 cup (57g) low-fat cheddar cheese |
1/2 cup (66g) low-fat swiss cheese |
2 cups (280g) cooked chicken breasts |
1 lb (456g) penne pasta |
1/2 cup (50g) parmesan cheese |
1/2 cup (54g) dried breadcrumbs |
Total | 1 serving | |
| Alanine | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | 0.5 | n/a | n/a | 0.0 | 0.1 | 0.8 | 0.4 | n/a | 4.7 | 2.5 | 0.6 | 0.3 | 10 | 1 |
| Alcohol | n/a | 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 | 0 | 0 |
| Arginine | n/a | 0.2 | 0.1 | n/a | n/a | 0.1 | 0.5 | n/a | n/a | 0.0 | 0.1 | 1.2 | 0.5 | n/a | 5.1 | 1.7 | 0.8 | 0.3 | 11 | 1 |
| Ash | n/a | 0.8 | 0.1 | 0.2 | 0.0 | 0.1 | 3.7 | 0.1 | 0.0 | 9.0 | 1.8 | 3.7 | 2.1 | 2.3 | 2.8 | 5.5 | 4.0 | 1.5 | 38 | 4 |
| Aspartic acid | n/a | 0.2 | 0.0 | n/a | n/a | 0.1 | 1.5 | n/a | n/a | 0.0 | 0.5 | 2.0 | 0.8 | n/a | 7.4 | 2.4 | 1.3 | 0.4 | 17 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 0.0 | 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 | 0 | 0 |
| Caffeine | n/a | 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 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | 55.2 | 16.3 | 29.3 | 0.3 | 4.7 | 610.0 | 1.7 | 0.7 | 2.2 | 36.0 | 888.4 | 234.5 | 634.3 | 39.2 | 18.2 | 554.5 | 98.8 | 3,224 | 322 |
| Calories | n/a | 96.0 | 13.4 | 11.8 | 0.1 | 113.8 | 205.0 | 4.1 | 1.4 | 0.0 | 64.8 | 288.5 | 97.7 | 114.2 | 551.6 | 1,627.9 | 215.5 | 213.3 | 3,619 | 362 |
| Calories (kj) | n/a | 398.4 | 56.1 | 49.4 | 0.5 | 475.9 | 863.8 | 16.7 | 6.0 | 0.0 | 266.4 | 1,208.7 | 409.1 | 477.8 | 2,307.2 | 6,812.6 | 902.5 | 892.6 | 15,144 | 1,514 |
| Campesterol | n/a | n/a | n/a | n/a | 0.0 | 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 | 0 | 0 |
| Carbohydrates | n/a | 22.4 | 3.0 | 1.4 | 0.0 | 23.8 | 24.4 | 0.9 | 0.3 | 0.0 | 14.0 | 3.1 | 1.1 | 2.2 | 0.0 | 361.4 | 2.0 | 38.9 | 499 | 50 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.4 | 0.0 | 0.0 | 0.0 | 0.0 | 72.7 | 11.9 | 23.1 | 235.2 | 0.0 | 44.0 | 0.0 | 411 | 41 |
| Copper | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.1 | 0.1 | 2 | 0 |
| Cystine | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 1.1 | 0.6 | 0.1 | 0.2 | 3 | 0 |
| Dietary Fiber | n/a | 4.1 | 0.2 | 0.3 | 0.0 | 0.8 | 0.0 | 0.4 | 0.1 | 0.0 | 4.3 | 0.0 | 0.0 | 0.0 | 0.0 | 50.2 | 0.0 | 2.4 | 63 | 6 |
| Folate | n/a | 45.6 | 0.3 | 0.3 | 0.3 | 57.2 | 24.4 | 3.8 | 0.5 | 0.0 | 54.0 | 10.2 | 6.2 | 4.0 | 11.2 | 114.0 | 5.0 | 57.8 | 395 | 39 |
| Folate, DFE | n/a | 45.6 | 0.3 | 0.3 | 0.3 | 90.9 | 24.4 | 3.8 | 0.5 | 0.0 | 54.0 | 10.2 | 6.2 | 4.0 | 11.2 | 114.0 | 5.0 | 88.6 | 459 | 46 |
| Folate, food | n/a | 45.6 | 0.3 | 0.3 | 0.3 | 9.1 | 24.4 | 3.8 | 0.5 | 0.0 | 54.0 | 10.2 | 6.2 | 4.0 | 11.2 | 114.0 | 5.0 | 13.5 | 302 | 30 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 48.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 44.3 | 92 | 9 |
| Fructose | n/a | 3.1 | n/a | n/a | n/a | n/a | 0.0 | 0.4 | n/a | n/a | 4.9 | n/a | n/a | n/a | n/a | n/a | 0.1 | 1.3 | 10 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 4.7 | n/a | n/a | n/a | n/a | 0.0 | 0.2 | n/a | n/a | 4.5 | n/a | n/a | n/a | n/a | n/a | 0.1 | 1.0 | 10 | 1 |
| Glutamic acid | n/a | 0.6 | 0.1 | n/a | n/a | 1.1 | 3.8 | n/a | n/a | 0.0 | 1.6 | 6.4 | 3.1 | n/a | 12.3 | 6.4 | 4.3 | 2.2 | 42 | 4 |
| Glycine | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | 0.3 | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.2 | n/a | 4.8 | 1.4 | 0.4 | 0.3 | 8 | 1 |
| Histidine | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.4 | n/a | n/a | 0.0 | 0.1 | 1.0 | 0.4 | n/a | 2.5 | 1.0 | 0.5 | 0.2 | 6 | 1 |
| Iron | n/a | 0.5 | 0.2 | 2.1 | 0.0 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 0.2 | 0.2 | 0.1 | 3.0 | 4.2 | 0.5 | 2.6 | 16 | 2 |
| Isoleucine | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.9 | n/a | n/a | 0.0 | 0.1 | 1.3 | 0.8 | n/a | 4.3 | 1.2 | 1.0 | 0.3 | 10 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | 25.4 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 25 | 3 |
| Leucine | n/a | 0.1 | 0.0 | n/a | n/a | 0.2 | 1.8 | n/a | n/a | 0.0 | 0.1 | 2.7 | 1.2 | n/a | 6.2 | 4.2 | 1.9 | 0.5 | 19 | 2 |
| Lysine | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | 1.4 | n/a | n/a | 0.0 | 0.1 | 2.8 | 1.1 | n/a | 6.9 | 1.0 | 1.5 | 0.2 | 15 | 2 |
| Magnesium | n/a | 24.0 | 2.3 | 11.5 | 0.1 | 6.9 | 53.7 | 2.1 | 0.7 | 0.1 | 39.6 | 26.1 | 9.0 | 23.8 | 75.6 | 542.6 | 19.0 | 23.2 | 860 | 86 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 1.0 | 1 | 0 |
| Manganese | n/a | 0.3 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.1 | 2.2 | 0.0 | 0.5 | 4 | 0 |
| Methionine | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.8 | 0.3 | n/a | 2.3 | 0.7 | 0.5 | 0.1 | 5 | 1 |
| Monounsaturated Fat | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | 5.1 | 1.2 | 0.9 | 8.5 | 2.5 | 4.2 | 0.6 | 25 | 2 |
| Niacin | n/a | 0.3 | 0.1 | 0.1 | 0.0 | 1.8 | 0.5 | 0.2 | 0.0 | 0.0 | 2.1 | 0.1 | 0.0 | 0.1 | 35.6 | 11.1 | 0.1 | 3.6 | 56 | 6 |
| Pantothenic acid | n/a | 0.3 | 0.1 | n/a | 0.0 | 0.1 | 1.8 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 0.1 | n/a | 2.6 | 2.2 | 0.2 | 0.3 | 8 | 1 |
| Phenylalanine | n/a | 0.1 | 0.0 | n/a | n/a | 0.2 | 0.8 | n/a | n/a | 0.0 | 0.1 | 1.4 | 0.7 | n/a | 3.3 | 1.7 | 1.0 | 0.4 | 10 | 1 |
| Phosphorus | n/a | 69.6 | 13.8 | 15.7 | 0.2 | 33.8 | 463.6 | 3.6 | 1.3 | 0.0 | 86.4 | 526.0 | 273.5 | 399.3 | 599.2 | 1,153.7 | 364.5 | 89.1 | 4,093 | 409 |
| Phytosterols | n/a | 36.0 | n/a | 2.1 | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | 25.2 | n/a | n/a | n/a | n/a | n/a | n/a | 4.3 | 68 | 7 |
| Polyunsaturated Fat | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.5 | 0.1 | 0.1 | 4.6 | 4.2 | 0.6 | 1.1 | 12 | 1 |
| Potassium | n/a | 350.4 | 36.1 | 56.3 | 2.5 | 33.4 | 732.0 | 34.7 | 9.1 | 0.7 | 853.2 | 95.4 | 37.3 | 73.3 | 686.0 | 1,340.6 | 62.5 | 105.8 | 4,509 | 451 |
| Proline | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 1.8 | n/a | n/a | 0.0 | 0.1 | 2.8 | 1.4 | n/a | 3.8 | 3.0 | 2.3 | 0.7 | 16 | 2 |
| Protein | n/a | 2.6 | 0.6 | 0.6 | 0.0 | 3.2 | 16.4 | 0.1 | 0.1 | 0.0 | 3.2 | 27.6 | 13.8 | 18.7 | 83.4 | 34.0 | 19.2 | 7.2 | 231 | 23 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 283.0 | 0.0 | 0.0 | 0.0 | 0.0 | 140.9 | 33.9 | 25.7 | 78.4 | 0.0 | 111.5 | 0.0 | 673 | 67 |
| Riboflavin | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.1 | 0.2 | 0.3 | 0.4 | 0.2 | 0.2 | 3 | 0 |
| Saturated Fat | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | 0.0 | 0.0 | 0.0 | 0.1 | 11.5 | 2.5 | 2.2 | 6.1 | 1.3 | 8.7 | 0.6 | 36 | 4 |
| Selenium | n/a | 1.2 | 1.3 | 0.2 | 0.0 | 10.6 | 16.1 | 0.1 | 0.0 | 0.0 | 0.0 | 16.4 | 8.2 | 8.4 | 69.2 | 36.0 | 8.9 | 13.6 | 190 | 19 |
| Serine | n/a | 0.1 | 0.0 | n/a | n/a | 0.2 | 1.0 | n/a | n/a | 0.0 | 0.1 | 1.6 | 0.7 | n/a | 2.9 | 1.6 | 1.1 | 0.4 | 10 | 1 |
| Sodium | n/a | 9.6 | 1.5 | 5.3 | 0.2 | 0.6 | 214.7 | 0.4 | 0.1 | 3,488.2 | 18.0 | 703.2 | 345.8 | 171.6 | 198.8 | 13.7 | 764.5 | 395.3 | 6,332 | 633 |
| Starch | n/a | 0.0 | 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 | 32.2 | 32 | 3 |
| Stigmasterol | n/a | n/a | n/a | n/a | 0.0 | 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 | 0 | 0 |
| Sucrose | n/a | 2.4 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 2 | 0 |
| Sugar | n/a | 10.2 | 0.1 | 0.1 | 0.0 | 0.1 | 25.4 | 0.6 | 0.0 | 0.0 | 9.5 | 1.3 | 0.3 | 0.9 | 0.0 | n/a | 0.5 | 3.3 | 52 | 5 |
| Theobromine | n/a | 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 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1.1 | 0.0 | 0.5 | 2 | 0 |
| Threonine | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | 0.4 | n/a | n/a | 0.0 | 0.1 | 1.0 | 0.5 | n/a | 3.5 | 1.3 | 0.7 | 0.2 | 8 | 1 |
| Tocopherol, alpha | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | 1.9 | 0.2 | 0.0 | 0.0 | 0.8 | n/a | 0.1 | 0.0 | 4 | 0 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 1 | 0 |
| Total Fat | n/a | 0.2 | 0.0 | 0.7 | 0.0 | 0.3 | 4.7 | 0.1 | 0.1 | 0.0 | 0.7 | 18.1 | 4.0 | 3.4 | 21.8 | 9.5 | 14.3 | 2.9 | 81 | 8 |
| Trans-monoenoic Fat | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.2 | n/a | 1.0 | 0.2 | 0.3 | 0.1 | 2 | 0 |
| Tyrosine | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.7 | n/a | n/a | 0.0 | 0.1 | 1.6 | 0.6 | n/a | 2.7 | 1.4 | 1.2 | 0.2 | 9 | 1 |
| Valine | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | 1.1 | n/a | n/a | 0.0 | 0.1 | 1.7 | 0.8 | n/a | 4.1 | 1.7 | 1.3 | 0.3 | 11 | 1 |
| Vitamin A, IU | n/a | 4.8 | 0.8 | 40.0 | 32.4 | 0.6 | 956.5 | 150.9 | 187.2 | 0.0 | 2,998.8 | 546.4 | 117.0 | 100.3 | 260.4 | 775.2 | 432.5 | 0.0 | 6,604 | 660 |
| Vitamin A, RAE | n/a | 0.0 | 0.0 | 2.0 | 1.6 | 0.0 | 283.0 | 7.6 | 9.4 | 0.0 | 151.2 | 144.3 | 33.9 | 26.4 | 78.4 | 41.0 | 114.5 | 0.0 | 893 | 89 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.3 | 1.1 | 0.9 | 0.0 | 1.1 | 0.2 | 7 | 1 |
| Vitamin B-6 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 1.6 | 0.9 | 0.0 | 0.1 | 4 | 0 |
| Vitamin C | n/a | 17.8 | 2.8 | 0.2 | 0.1 | 0.0 | 0.0 | 16.6 | 0.3 | 0.0 | 49.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 87 | 9 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 234.2 | 0.0 | 0.0 | 0.0 | 0.0 | 13.6 | 2.8 | 2.6 | 14.0 | n/a | 10.5 | 0.0 | 278 | 28 |
| Water | n/a | 213.9 | 5.3 | 0.3 | 0.4 | 3.7 | 438.8 | 12.8 | 0.0 | 0.0 | 340.3 | 61.1 | 35.7 | 39.3 | 174.8 | 45.6 | 10.4 | 3.5 | 1,386 | 139 |
| Zinc | n/a | 0.4 | 0.1 | 0.2 | 0.0 | 0.2 | 2.0 | 0.0 | 0.0 | 0.0 | 0.6 | 3.1 | 1.0 | 2.6 | 2.9 | 8.2 | 1.9 | 0.8 | 24 | 2 |
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.