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 (60g) maple syrup |
2 tablespoons (39g) peach preserves |
1/2 teaspoon (3g) Worcestershire sauce |
2 (290g) chicken breasts |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) pepper |
4 (0g) frozen buttermilk waffles |
1 tablespoon (14g) butter |
1/2 cup (80g) onions |
1/4 cup (61g) chicken broth |
1/2 teaspoon (1g) poultry seasoning |
1/2 teaspoon (0g) fresh sage |
1 tablespoon (15g) egg whites |
9 ounces (256g) frozen chopped spinach |
1 tablespoon (14g) pecans |
Total | 1 serving | |
| Alanine | n/a | 0.0 | n/a | 3.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.6 | 0.1 | 4 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.0 | n/a | 3.7 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.1 | 1.2 | 0.2 | 5 | 3 |
| Ash (g) | 0.3 | 0.1 | 0.1 | 2.9 | 1.5 | 0.0 | n/a | 0.3 | 0.3 | 0.6 | 0.0 | 0.0 | 0.1 | 3.7 | 0.2 | 10 | 5 |
| Aspartic acid | n/a | 0.1 | n/a | 5.4 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.2 | 1.1 | 0.1 | 7 | 3 |
| Beta-sitosterol | 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 | n/a | 12.6 | 13 | 7 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 61.2 | 7.8 | 3.0 | 31.9 | 0.4 | 2.5 | n/a | 3.4 | 18.4 | 2.4 | 7.5 | 5.8 | 1.1 | 329.7 | 9.9 | 485 | 243 |
| Calories | 156.0 | 109.0 | 2.2 | 498.8 | 0.0 | 1.4 | n/a | 101.8 | 32.0 | 9.8 | 2.3 | 1.1 | 7.9 | 74.1 | 98.1 | 1,095 | 547 |
| Calories (kj) | 652.8 | 456.1 | 9.2 | 2,088.0 | 0.0 | 6.0 | n/a | 425.9 | 132.8 | 40.9 | 9.6 | 4.6 | 32.8 | 306.7 | 410.2 | 4,576 | 2,288 |
| Campesterol | 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 | 0.7 | 1 | 0 |
| Carbohydrates (g) | 40.2 | 27.0 | 0.6 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 7.5 | 0.2 | 0.5 | 0.2 | 0.1 | 10.8 | 2.0 | 89 | 45 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 185.6 | 0.0 | 0.0 | n/a | 30.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 216 | 108 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 1 | 0 |
| Cystine | n/a | 0.0 | n/a | 0.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 1.4 | 0.0 | 0.1 | 0.1 | 0.0 | 7.4 | 1.4 | 11 | 5 |
| Folate (mcg) | 0.0 | 4.3 | 0.2 | 11.6 | 0.0 | 0.1 | n/a | 0.4 | 15.2 | 1.2 | 1.0 | 1.0 | 0.6 | 370.6 | 3.1 | 409 | 205 |
| Folate, DFE (mcg) | 0.0 | 4.3 | 0.2 | 11.6 | 0.0 | 0.1 | n/a | 0.4 | 15.2 | 1.2 | 1.0 | 1.0 | 0.6 | 370.6 | 3.1 | 409 | 205 |
| Folate, food (mcg) | 0.0 | 4.3 | 0.2 | 11.6 | 0.0 | 0.1 | n/a | 0.4 | 15.2 | 1.2 | 1.0 | 1.0 | 0.6 | 370.6 | 3.1 | 409 | 205 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.0 | n/a | n/a | n/a | 0.0 | 0.5 | 0.0 | 2 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.6 | n/a | n/a | n/a | 0.1 | 0.6 | 0.0 | 3 | 2 |
| Glutamic acid | n/a | 0.0 | n/a | 8.9 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 0.2 | 1.3 | 0.3 | 11 | 5 |
| Glycine | n/a | 0.0 | n/a | 3.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.6 | 0.1 | 4 | 2 |
| Histidine | n/a | 0.0 | n/a | 1.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 2 | 1 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 0.1 | 0.2 | 0.2 | 2.1 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | 0.1 | 0.3 | 0.1 | 0.0 | 4.8 | 0.4 | 8 | 4 |
| Isoleucine | n/a | 0.0 | n/a | 3.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.3 | 0.0 | 4 | 2 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Leucine | n/a | 0.0 | n/a | 4.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.5 | 0.1 | 5 | 3 |
| Lysine | n/a | 0.0 | n/a | 5.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.6 | 0.0 | 6 | 3 |
| Magnesium (mg) | 12.6 | 1.6 | 0.4 | 72.5 | 0.0 | 1.0 | n/a | 0.3 | 8.0 | 0.6 | 1.7 | 1.5 | 1.7 | 191.7 | 17.2 | 311 | 155 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 1.7 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 1.8 | 0.6 | 5 | 2 |
| Methionine | n/a | 0.0 | n/a | 1.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | 2 | 1 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 11.1 | 0.0 | 0.0 | n/a | 3.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 5.8 | 20 | 10 |
| Niacin (mg) | 0.0 | 0.0 | 0.0 | 28.7 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 1.3 | 0.2 | 31 | 16 |
| Pantothenic acid (mg) | 0.0 | 0.0 | n/a | 2.3 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | 3 | 1 |
| Phenylalanine | n/a | 0.0 | n/a | 2.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.5 | 0.1 | 3 | 2 |
| Phosphorus (mg) | 1.2 | 7.5 | 1.7 | 504.6 | 0.0 | 0.9 | n/a | 3.4 | 23.2 | 18.3 | 1.3 | 0.3 | 2.3 | 125.2 | 39.3 | 729 | 365 |
| Phytosterols | n/a | 4.7 | n/a | n/a | 0.0 | 0.5 | n/a | n/a | 12.0 | n/a | 0.7 | 0.9 | n/a | n/a | 14.5 | 33 | 17 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 5.7 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 3.1 | 10 | 5 |
| Potassium (mg) | 127.2 | 30.2 | 22.7 | 638.0 | 0.1 | 7.6 | n/a | 3.4 | 116.8 | 52.5 | 5.1 | 3.7 | 24.8 | 884.4 | 58.2 | 1,975 | 987 |
| Proline | n/a | 0.0 | n/a | 2.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.5 | 0.1 | 3 | 2 |
| Protein (g) | 0.0 | 0.1 | 0.0 | 60.5 | 0.0 | 0.1 | n/a | 0.1 | 0.9 | 1.2 | 0.1 | 0.0 | 1.7 | 9.3 | 1.3 | 75 | 38 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 69.6 | 0.0 | 0.0 | n/a | 95.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 165 | 82 |
| Riboflavin (mg) | 0.8 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.0 | 2 | 1 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.0 | 7.7 | 0.0 | 0.0 | n/a | 7.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 16 | 8 |
| Selenium (mcg) | 0.4 | 0.8 | 0.0 | 48.1 | 0.0 | 0.0 | n/a | 0.1 | 0.4 | 0.0 | 0.1 | 0.0 | 3.0 | 15.3 | 0.5 | 69 | 34 |
| Serine | n/a | 0.0 | n/a | 2.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.4 | 0.1 | 3 | 1 |
| Sodium (mg) | 7.2 | 12.5 | 27.8 | 182.7 | 581.4 | 0.1 | n/a | 101.4 | 3.2 | 186.7 | 0.2 | 0.0 | 25.2 | 189.1 | 0.0 | 1,318 | 659 |
| Starch | 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 | 0.0 | 0.1 | 0 | 0 |
| Stigmasterol | 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 | 0.4 | 0 | 0 |
| Sucrose (g) | 35.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.8 | n/a | n/a | n/a | 0.0 | 0.6 | 0.6 | 37 | 18 |
| Sugar (g) | 36.3 | 19.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3.4 | 0.2 | 0.0 | 0.0 | 0.1 | 1.7 | 0.6 | 62 | 31 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 1 | 0 |
| Threonine | n/a | 0.0 | n/a | 2.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.6 | 0.0 | 3 | 2 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.4 | 0.2 | 9 | 4 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.4 | 3.5 | 4 | 2 |
| Total Fat (g) | 0.0 | 0.0 | 0.0 | 26.8 | 0.0 | 0.0 | n/a | 11.5 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 1.5 | 10.2 | 51 | 25 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.3 | n/a | 0.0 | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | 1 | 0 |
| Tyrosine | n/a | 0.0 | n/a | 2.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.5 | 0.0 | 3 | 1 |
| Valine | n/a | 0.0 | n/a | 3.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.5 | 0.1 | 4 | 2 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 2.2 | 240.7 | 0.0 | 3.1 | n/a | 354.9 | 1.6 | 0.0 | 19.7 | 20.7 | 0.0 | 29,971.7 | 8.0 | 30,623 | 15,311 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.1 | 69.6 | 0.0 | 0.2 | n/a | 97.1 | 0.0 | 0.0 | 1.0 | 1.0 | 0.0 | 1,497.8 | 0.4 | 1,667 | 834 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 2 | 1 |
| Vitamin C (mg) | 0.0 | 3.5 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 5.9 | 0.0 | 0.1 | 0.1 | 0.0 | 14.1 | 0.2 | 24 | 12 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 46.4 | 0.0 | 0.0 | n/a | 8.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 55 | 27 |
| Water (g) | 19.4 | 11.9 | 2.2 | 201.4 | 0.0 | 0.1 | n/a | 2.3 | 71.3 | 58.5 | 0.1 | 0.0 | 13.3 | 230.5 | 0.5 | 612 | 306 |
| Zinc (mg) | 0.9 | 0.0 | 0.0 | 2.3 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.4 | 0.6 | 6 | 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.