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 (236g) boneless skinless chicken breasts |
1 tablespoon (10g) garlic powder |
1 teaspoon (2g) onion powder |
1 dash (0g) ground black pepper |
2 cups (60g) Baby Spinach |
2 (122g) carrots |
2 cups (182g) broccoli |
1/2 cup (50g) green onions |
1 cup (180g) asparagus |
1 tablespoon (14g) butter |
2 teaspoons (9g) extra virgin olive oil |
1/2 cup (75g) feta cheese |
4 tablespoons (20g) parmesan cheese |
10 ounces (0g) honey garlic sauce |
5 cups (0g) spaghetti noodles |
Total | 1 serving | |
Alanine (g) | 2.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | 0.2 | n/a | n/a | 4 | 1 |
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 | n/a | n/a | 0 | 0 |
Arginine (g) | 3.4 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | 5 | 1 |
Ash (g) | 2.7 | 0.3 | 0.1 | 0.0 | 1.0 | 1.2 | 1.6 | 0.4 | 1.1 | 0.3 | 0.0 | 3.9 | 1.6 | n/a | n/a | 14 | 4 |
Aspartic acid (g) | 4.7 | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | 0.6 | 0.1 | 1.0 | 0.0 | 0.0 | 0.6 | 0.5 | 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 | 0.6 | n/a | n/a | n/a | n/a | n/a | 1 | 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 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Calcium (mg) | 11.8 | 7.7 | 9.2 | 0.4 | 59.4 | 40.3 | 85.5 | 36.0 | 41.4 | 3.4 | 0.1 | 369.8 | 221.8 | n/a | n/a | 887 | 222 |
Calories | 269.0 | 32.1 | 8.2 | 0.3 | 13.8 | 50.0 | 61.9 | 16.0 | 39.6 | 101.8 | 79.6 | 198.0 | 86.2 | n/a | n/a | 956 | 239 |
Calories (kj) | 1,125.7 | 134.4 | 34.3 | 1.1 | 58.2 | 211.1 | 256.6 | 67.5 | 169.2 | 425.9 | 332.9 | 827.3 | 361.0 | n/a | n/a | 4,005 | 1,001 |
Campesterol | 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 | 7.1 | 1.9 | 0.1 | 2.2 | 11.7 | 12.1 | 3.7 | 7.4 | 0.0 | 0.0 | 3.1 | 0.8 | n/a | n/a | 50 | 12 |
Cholesterol (mg) | 151.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 30.5 | 0.0 | 66.8 | 17.6 | n/a | n/a | 266 | 66 |
Copper (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Cystine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 0.0 | 0.9 | 0.4 | 0.0 | 1.3 | 3.4 | 4.7 | 1.3 | 3.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 16 | 4 |
Folate (mcg) | 9.4 | 4.6 | 1.5 | 0.0 | 116.4 | 23.2 | 114.7 | 32.0 | 268.2 | 0.4 | 0.0 | 24.0 | 2.0 | n/a | n/a | 596 | 149 |
Folate, DFE (mcg) | 9.4 | 4.6 | 1.5 | 0.0 | 116.4 | 23.2 | 114.7 | 32.0 | 268.2 | 0.4 | 0.0 | 24.0 | 2.0 | n/a | n/a | 596 | 149 |
Folate, food (mcg) | 9.4 | 4.6 | 1.5 | 0.0 | 116.4 | 23.2 | 114.7 | 32.0 | 268.2 | 0.4 | 0.0 | 24.0 | 2.0 | n/a | n/a | 596 | 149 |
Folic acid (mcg) | 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 | n/a | 0 | 0 |
Fructose | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 1.2 | n/a | 1.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | 4 | 1 |
Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 0.9 | n/a | 0.8 | n/a | n/a | n/a | 0.0 | n/a | n/a | 2 | 1 |
Glutamic acid (g) | 7.4 | 0.4 | 0.1 | 0.0 | 0.2 | 0.4 | 1.0 | 0.2 | 0.5 | 0.0 | 0.0 | 1.8 | 1.7 | n/a | n/a | 14 | 3 |
Glycine (g) | 2.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | 3 | 1 |
Histidine (g) | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | n/a | 3 | 1 |
Hydroxyproline | 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 |
Iron (mg) | 0.9 | 0.5 | 0.1 | 0.0 | 1.6 | 0.4 | 1.3 | 0.7 | 1.6 | 0.0 | 0.1 | 0.5 | 0.2 | n/a | n/a | 8 | 2 |
Isoleucine (g) | 2.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.4 | n/a | n/a | 4 | 1 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 4.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | 1.0 | 0.7 | n/a | n/a | 7 | 2 |
Lysine (g) | 4.8 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.9 | 0.6 | n/a | n/a | 7 | 2 |
Magnesium (mg) | 61.4 | 7.5 | 2.7 | 0.2 | 47.4 | 14.6 | 38.2 | 10.0 | 25.2 | 0.3 | 0.0 | 14.3 | 7.6 | n/a | n/a | 229 | 57 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.2 | 0.4 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
Methionine (g) | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | n/a | 2 | 0 |
Monounsaturated Fat (g) | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | 6.6 | 3.5 | 1.7 | n/a | n/a | 17 | 4 |
Niacin (mg) | 24.6 | 0.1 | 0.0 | 0.0 | 0.4 | 1.2 | 1.2 | 0.3 | 2.0 | 0.0 | 0.0 | 0.7 | 0.0 | n/a | n/a | 30 | 8 |
Pantothenic acid (mg) | 3.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 1.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.7 | 0.1 | n/a | n/a | 6 | 2 |
Phenylalanine (g) | 2.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.4 | n/a | n/a | 4 | 1 |
Phosphorus (mg) | 495.6 | 40.2 | 7.7 | 0.2 | 29.4 | 42.7 | 120.1 | 18.5 | 97.2 | 3.4 | 0.0 | 252.8 | 145.8 | n/a | n/a | 1,254 | 313 |
Phytosterols | n/a | 0.8 | 2.1 | 0.1 | 5.4 | n/a | n/a | n/a | n/a | n/a | 19.9 | n/a | n/a | n/a | n/a | 28 | 7 |
Polyunsaturated Fat (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.2 | 0.4 | 0.9 | 0.4 | 0.2 | n/a | n/a | 4 | 1 |
Potassium (mg) | 873.2 | 115.7 | 23.6 | 1.3 | 334.8 | 390.4 | 575.1 | 138.0 | 403.2 | 3.4 | 0.1 | 46.5 | 25.0 | n/a | n/a | 2,930 | 733 |
Proline (g) | 1.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 1.0 | 0.9 | n/a | n/a | 4 | 1 |
Protein (g) | 50.1 | 1.6 | 0.2 | 0.0 | 1.7 | 1.1 | 5.1 | 0.9 | 4.3 | 0.1 | 0.0 | 10.7 | 7.7 | n/a | n/a | 84 | 21 |
Retinol (mcg) | 21.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 95.3 | 0.0 | 93.8 | 44.6 | n/a | n/a | 255 | 64 |
Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.6 | 0.1 | n/a | n/a | 2 | 0 |
Saturated Fat (g) | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 7.3 | 1.2 | 11.2 | 3.5 | n/a | n/a | 25 | 6 |
Selenium (mcg) | 75.5 | 2.3 | 0.3 | 0.0 | 0.6 | 0.1 | 4.6 | 0.3 | 11.0 | 0.1 | 0.0 | 11.3 | 3.5 | n/a | n/a | 110 | 27 |
Serine (g) | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.9 | 0.5 | n/a | n/a | 4 | 1 |
Sodium (mg) | 273.8 | 5.8 | 1.8 | 0.0 | 47.4 | 84.2 | 60.1 | 8.0 | 25.2 | 101.4 | 0.2 | 837.0 | 305.8 | n/a | n/a | 1,751 | 438 |
Starch | n/a | n/a | n/a | n/a | n/a | 1.7 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
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 | 0 | 0 |
Sucrose | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 4.4 | 0.2 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 5 | 1 |
Sugar (g) | 0.0 | 0.2 | 0.2 | 0.0 | 0.3 | 5.8 | 3.1 | 1.2 | 2.3 | 0.0 | 0.0 | 3.1 | 0.2 | n/a | n/a | 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 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Thiamin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
Threonine (g) | 2.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | 0.3 | n/a | n/a | 4 | 1 |
Tocopherol, alpha (mg) | 0.4 | 0.1 | 0.0 | 0.0 | 1.2 | 0.8 | 1.4 | 0.3 | 2.7 | 0.3 | 1.3 | 0.1 | 0.1 | n/a | n/a | 9 | 2 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.4 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 1 | 0 |
Total Fat (g) | 6.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.3 | 0.7 | 0.1 | 0.4 | 11.5 | 9.0 | 16.0 | 5.7 | n/a | n/a | 50 | 13 |
Trans-monoenoic Fat (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 1 | 0 |
Tyrosine (g) | 1.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.5 | n/a | n/a | 3 | 1 |
Valine (g) | 2.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.8 | 0.5 | n/a | n/a | 5 | 1 |
Vitamin A, IU (IU) | 70.8 | 0.0 | 0.0 | 0.5 | 5,626.2 | 20,381.3 | 1,133.9 | 498.5 | 1,810.8 | 354.9 | 0.0 | 316.5 | 173.0 | n/a | n/a | 30,366 | 7,592 |
Vitamin A, RAE (mcg) | 21.2 | 0.0 | 0.0 | 0.0 | 281.4 | 1,018.7 | 56.4 | 25.0 | 90.0 | 97.1 | 0.0 | 93.8 | 45.8 | n/a | n/a | 1,729 | 432 |
Vitamin B-12 (mcg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.5 | n/a | n/a | 2 | 1 |
Vitamin B-6 (mg) | 1.8 | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 3 | 1 |
Vitamin C (mg) | 2.8 | 0.1 | 0.6 | 0.0 | 16.9 | 7.2 | 162.3 | 9.4 | 13.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 213 | 53 |
Vitamin D (IU) | 11.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.5 | 0.0 | 12.0 | 4.2 | n/a | n/a | 37 | 9 |
Water (g) | 178.9 | 0.6 | 0.1 | 0.0 | 54.8 | 107.7 | 162.5 | 44.9 | 166.7 | 2.3 | 0.0 | 41.4 | 4.2 | n/a | n/a | 764 | 191 |
Zinc (mg) | 1.4 | 0.3 | 0.1 | 0.0 | 0.3 | 0.3 | 0.7 | 0.2 | 1.1 | 0.0 | 0.0 | 2.2 | 0.8 | n/a | n/a | 7 | 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.