Nutritional Facts: Mediterranean Risotto (With Other Influences!)

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.

  2 cups (400g)
arborio rice
1 small (145g)
chicken breasts
4 cups (960g)
chicken stock
1/3 cup (78g)
white wine
1 pinch (0g)
saffron strands
3 (60g)
shallots
1 teaspoon (3g)
garlic
2 cups (232g)
pumpkin
2 (204g)
ears of corn
1 1/2 cups (105g)
sliced mushrooms
1 cup (54g)
sun-dried tomatoes
1 bunch (340g)
fresh spinach
1/2 cup (0g)
asiago cheese
2 tablespoons (17g)
pine nuts
1 to taste (0g)
olive oil
1 to taste (0g)
pepper
Total 1 serving
Alanine (g) 1.5 1.7 n/a n/a n/a 0.1 0.0 0.1 0.6 0.2 0.2 0.5 n/a 0.1 n/a n/a 5 1
Alcohol n/a 0.0 0.0 8.1 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 8 2
Arginine (g) 2.2 1.9 n/a n/a n/a 0.1 0.0 0.1 0.3 0.1 0.2 0.6 n/a 0.4 n/a n/a 6 1
Ash (g) 2.2 1.5 6.0 0.2 0.0 0.5 0.0 1.9 1.3 0.9 6.8 5.8 n/a 0.4 n/a n/a 27 7
Aspartic acid (g) 2.4 2.7 n/a n/a n/a 0.1 0.0 0.2 0.5 0.2 1.1 0.8 n/a 0.2 n/a n/a 8 2
Beta-sitosterol 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 0 0
Caffeine n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Calcium (mg) 12.0 16.0 28.8 7.0 0.0 22.2 5.1 48.7 4.1 3.2 59.4 336.6 n/a 2.7 n/a n/a 546 136
Calories 1,432.0 249.4 345.6 64.2 0.1 43.2 4.2 60.3 175.4 23.1 139.3 78.2 n/a 113.6 n/a n/a 2,729 682
Calories (kj) 5,992.0 1,044.0 1,449.6 267.9 0.5 181.2 17.4 252.9 734.4 97.7 582.7 329.8 n/a 475.2 n/a n/a 11,425 2,856
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 2.1 n/a n/a n/a n/a n/a n/a 2 1
Carbohydrates (g) 316.6 0.0 33.9 2.0 0.0 10.1 0.9 15.1 38.1 3.4 30.1 12.3 n/a 2.2 n/a n/a 465 116
Cholesterol (mg) 0.0 92.8 28.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 122 30
Copper (mg) 0.8 0.1 0.5 0.0 0.0 0.1 0.0 0.3 0.1 0.3 0.8 0.4 n/a 0.2 n/a n/a 4 1
Cystine (g) 0.5 0.4 n/a n/a n/a n/a 0.0 0.0 0.1 0.0 0.1 0.1 n/a 0.0 n/a n/a 1 0
Dietary Fiber (g) 11.2 0.0 0.0 0.0 0.0 n/a 0.1 1.2 4.1 1.1 6.6 7.5 n/a 0.6 n/a n/a 32 8
Folate (mcg) 924.0 5.8 48.0 0.8 0.0 20.4 0.1 37.1 85.7 17.9 36.7 659.6 n/a 5.7 n/a n/a 1,842 460
Folate, DFE (mcg) 1,556.0 5.8 48.0 0.8 0.0 20.4 0.1 37.1 85.7 17.9 36.7 659.6 n/a 5.7 n/a n/a 2,474 618
Folate, food (mcg) 24.0 5.8 48.0 0.8 0.0 20.4 0.1 37.1 85.7 17.9 36.7 659.6 n/a 5.7 n/a n/a 942 235
Folic acid (mcg) 900.0 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 n/a n/a 900 225
Fructose n/a n/a n/a n/a n/a n/a n/a n/a 4.0 0.2 n/a 0.5 n/a 0.0 n/a n/a 5 1
Galactose n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.3 n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a n/a n/a n/a 7.0 1.6 n/a 0.4 n/a 0.0 n/a n/a 9 2
Glutamic acid (g) 5.1 4.5 n/a n/a n/a 0.3 0.0 0.4 1.3 0.4 2.8 1.2 n/a 0.5 n/a n/a 16 4
Glycine (g) 1.2 1.8 n/a n/a n/a 0.1 0.0 0.1 0.3 0.1 0.2 0.5 n/a 0.1 n/a n/a 4 1
Histidine (g) 0.6 0.9 n/a n/a n/a 0.0 0.0 0.0 0.2 0.1 0.1 0.2 n/a 0.1 n/a n/a 2 1
Iron (mg) 16.9 1.1 2.0 0.2 0.0 0.7 0.0 1.9 1.1 0.5 4.9 9.2 n/a 0.9 n/a n/a 39 10
Isoleucine (g) 1.1 1.5 n/a n/a n/a 0.1 0.0 0.1 0.3 0.1 0.2 0.5 n/a 0.1 n/a n/a 4 1
Lactose n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Leucine (g) 2.2 2.2 n/a n/a n/a 0.1 0.0 0.1 0.7 0.1 0.3 0.8 n/a 0.2 n/a n/a 7 2
Lysine (g) 0.9 2.5 n/a n/a n/a 0.1 0.0 0.1 0.3 0.1 0.3 0.6 n/a 0.1 n/a n/a 5 1
Magnesium (mg) 92.0 36.3 38.4 7.8 0.1 12.6 0.7 27.8 75.5 9.5 104.8 268.6 n/a 42.4 n/a n/a 716 179
Maltose n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Manganese (mg) 4.1 0.0 n/a 0.1 0.0 0.2 0.0 0.3 0.3 0.0 1.0 3.0 n/a 1.5 n/a n/a 11 3
Methionine (g) 0.6 0.8 n/a n/a n/a 0.0 0.0 0.0 0.1 0.0 0.1 0.2 n/a 0.0 n/a n/a 2 0
Monounsaturated Fat (g) 0.6 5.5 5.6 0.0 0.0 0.0 0.0 0.0 0.9 0.0 0.3 0.0 n/a 3.2 n/a n/a 16 4
Niacin (mg) 16.5 14.4 15.2 0.1 0.0 0.1 0.0 1.4 3.6 3.8 4.9 2.5 n/a 0.7 n/a n/a 63 16
Pantothenic acid (mg) 5.1 1.2 n/a 0.0 n/a 0.2 0.0 0.7 1.5 1.6 1.1 0.2 n/a 0.1 n/a n/a 12 3
Phenylalanine (g) 1.4 1.2 n/a n/a n/a 0.0 0.0 0.1 0.3 0.1 0.2 0.4 n/a 0.1 n/a n/a 4 1
Phosphorus (mg) 380.0 252.3 259.2 14.1 0.1 36.0 4.3 102.1 181.6 90.3 192.2 166.6 n/a 97.0 n/a n/a 1,776 444
Phytosterols n/a n/a n/a n/a n/a 3.0 n/a 27.8 n/a n/a n/a 30.6 n/a 23.8 n/a n/a 85 21
Polyunsaturated Fat (g) 0.6 2.8 2.0 0.0 0.0 0.0 0.0 0.0 1.0 0.2 0.6 0.6 n/a 5.7 n/a n/a 14 3
Potassium (mg) 304.0 319.0 1,008.0 55.6 0.6 200.4 11.2 788.8 550.8 333.9 1,850.6 1,897.2 n/a 100.7 n/a n/a 7,421 1,855
Proline (g) 1.2 1.4 n/a n/a n/a 0.1 0.0 0.1 0.6 0.1 0.1 0.4 n/a 0.1 n/a n/a 4 1
Protein (g) 26.0 30.2 24.2 0.1 0.0 1.5 0.2 2.3 6.7 3.2 7.6 9.7 n/a 2.3 n/a n/a 114 29
Retinol (mcg) 0.0 34.8 9.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 44 11
Riboflavin (mg) 0.2 0.1 0.8 0.0 0.0 0.0 0.0 0.3 0.1 0.4 0.3 0.6 n/a 0.0 n/a n/a 3 1
Saturated Fat (g) 0.6 3.9 3.1 0.0 0.0 0.0 0.0 0.1 0.7 0.1 0.2 0.2 n/a 0.8 n/a n/a 10 2
Selenium (mcg) 60.4 24.1 21.1 0.1 0.0 0.7 0.4 0.7 1.2 9.8 3.0 3.4 n/a 0.1 n/a n/a 125 31
Serine (g) 1.4 1.1 n/a n/a n/a 0.1 0.0 0.1 0.3 0.1 0.2 0.4 n/a 0.1 n/a n/a 4 1
Sodium (mg) 4.0 91.4 1,372.8 3.9 0.1 7.2 0.5 2.3 30.6 5.3 1,131.3 268.6 n/a 0.3 n/a n/a 2,918 730
Starch n/a n/a n/a n/a n/a n/a n/a n/a 11.6 0.0 n/a n/a n/a 0.2 n/a n/a 12 3
Stigmasterol 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 0 0
Sucrose n/a n/a n/a n/a n/a n/a n/a n/a 1.8 0.0 n/a 0.2 n/a 0.6 n/a n/a 3 1
Sugar n/a 0.0 15.2 0.8 n/a n/a 0.0 3.2 12.8 2.1 20.3 1.4 n/a 0.6 n/a n/a 56 14
Theobromine n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Thiamin (mg) 2.3 0.1 0.3 0.0 0.0 0.0 0.0 0.1 0.3 0.1 0.3 0.3 n/a 0.1 n/a n/a 4 1
Threonine (g) 0.9 1.3 n/a n/a n/a 0.1 0.0 0.1 0.3 0.1 0.2 0.4 n/a 0.1 n/a n/a 3 1
Tocopherol, alpha n/a 0.4 0.3 0.0 n/a n/a 0.0 2.5 0.1 0.0 0.0 6.9 n/a 1.6 n/a n/a 12 3
Tocopherol, beta n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a 0.1 n/a n/a n/a n/a n/a n/a 0.3 0.0 n/a 0.6 n/a 1.9 n/a n/a 3 1
Total Fat (g) 2.1 13.4 11.5 0.0 0.0 0.1 0.0 0.2 2.8 0.4 1.6 1.3 n/a 11.5 n/a n/a 45 11
Trans-monoenoic Fat 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 0 0
TransFatty acids n/a 0.2 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 0 0
Tryptophan (g) 0.3 0.3 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.1 0.1 n/a 0.0 n/a n/a 1 0
Tyrosine (g) 0.9 1.0 n/a n/a n/a 0.0 0.0 0.1 0.3 0.0 0.1 0.4 n/a 0.1 n/a n/a 3 1
Valine (g) 1.6 1.5 n/a n/a n/a 0.1 0.0 0.1 0.4 0.2 0.2 0.5 n/a 0.1 n/a n/a 5 1
Vitamin A, IU (IU) 0.0 120.4 28.8 0.0 0.2 714.0 0.3 17,130.9 381.5 0.0 472.0 31,881.8 n/a 4.9 n/a n/a 50,735 12,684
Vitamin A, RAE (mcg) 0.0 34.8 9.6 0.0 0.0 36.0 0.0 856.1 18.4 0.0 23.8 1,594.6 n/a 0.2 n/a n/a 2,573 643
Vitamin B-12 (mcg) 0.0 0.5 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 1 0
Vitamin B-6 (mg) 0.7 0.8 0.6 0.0 0.0 0.2 0.0 0.1 0.2 0.1 0.2 0.7 n/a 0.0 n/a n/a 4 1
Vitamin C (mg) 0.0 0.0 1.9 0.0 0.0 4.8 0.9 20.9 13.9 2.2 21.2 95.5 n/a 0.1 n/a n/a 161 40
Vitamin D (IU) 0.0 23.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 7.4 0.0 0.0 n/a 0.0 n/a n/a 31 8
Water (g) 53.2 100.7 884.6 68.0 0.0 47.9 1.6 212.5 155.1 97.1 7.9 310.8 n/a 0.4 n/a n/a 1,940 485
Zinc (mg) 4.4 1.2 1.3 0.1 0.0 0.2 0.0 0.7 0.9 0.5 1.1 1.8 n/a 1.1 n/a n/a 13 3

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