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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2 tablespoons (15g) all-purpose flour |
1 teaspoon (3g) garlic powder |
1 teaspoon (2g) paprika |
1/2 teaspoon (1g) onion powder |
1/2 teaspoon (3g) salt |
1/8 teaspoon (0g) ground red pepper |
2 large (66g) egg whites |
1 1/2 cups (162g) panko breadcrumbs |
1 lb (454g) chicken breasts |
1 to taste (0g) cooking spray |
1/3 cup (75g) hot sauce |
1/2 teaspoon (3g) Worcestershire sauce |
1 tablespoon (14g) butter |
1/2 cup (9g) fat free blue cheese dressing |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.8 | 5.4 | n/a | 0.0 | n/a | 0.0 | n/a | 7 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.9 | 5.9 | n/a | 0.0 | n/a | 0.0 | n/a | 7 | 2 |
| Ash (g) | 0.1 | 0.1 | 0.2 | 0.0 | 3.0 | 0.0 | 0.4 | 4.6 | 4.6 | n/a | 5.6 | 0.1 | 0.3 | 0.3 | 19 | 5 |
| Aspartic acid (g) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.8 | 1.2 | 8.4 | n/a | 0.1 | n/a | 0.0 | n/a | 11 | 3 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 2.2 | 2.4 | 5.3 | 4.6 | 0.7 | 0.3 | 4.6 | 296.5 | 49.9 | n/a | 6.0 | 3.0 | 3.4 | 4.3 | 383 | 96 |
| Calories | 54.6 | 10.3 | 6.5 | 4.1 | 0.0 | 0.7 | 34.3 | 639.9 | 780.9 | n/a | 8.3 | 2.2 | 101.8 | 9.8 | 1,653 | 413 |
| Calories (kj) | 228.4 | 43.0 | 27.2 | 17.1 | 0.0 | 3.0 | 142.6 | 2,677.9 | 3,268.8 | n/a | 34.6 | 9.2 | 425.9 | 40.9 | 6,918 | 1,730 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Carbohydrates (g) | 11.4 | 2.3 | 1.2 | 0.9 | 0.0 | 0.1 | 0.5 | 116.6 | 0.0 | n/a | 1.3 | 0.6 | 0.0 | 2.2 | 137 | 34 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 290.6 | n/a | 0.0 | 0.0 | 30.5 | 0.2 | 321 | 80 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.5 | 1.2 | n/a | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Dietary Fiber (g) | 0.4 | 0.3 | 0.8 | 0.2 | 0.0 | 0.1 | 0.0 | 7.3 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.2 | 9 | 2 |
| Folate (mcg) | 3.9 | 1.5 | 1.1 | 0.8 | 0.0 | 0.2 | 2.6 | 173.3 | 18.2 | n/a | 4.5 | 0.2 | 0.4 | 0.2 | 207 | 52 |
| Folate, DFE (mcg) | 3.9 | 1.5 | 1.1 | 0.8 | 0.0 | 0.2 | 2.6 | 265.7 | 18.2 | n/a | 4.5 | 0.2 | 0.4 | 0.2 | 299 | 75 |
| Folate, food (mcg) | 3.9 | 1.5 | 1.1 | 0.8 | 0.0 | 0.2 | 2.6 | 40.5 | 18.2 | n/a | 4.5 | 0.2 | 0.4 | 0.2 | 74 | 19 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 132.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 133 | 33 |
| Fructose | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 4.0 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.2 | 2.9 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Glutamic acid (g) | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 1.0 | 6.7 | 14.0 | n/a | 0.1 | n/a | 0.0 | n/a | 22 | 6 |
| Glycine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.8 | 5.6 | n/a | 0.0 | n/a | 0.0 | n/a | 7 | 2 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.5 | 2.8 | n/a | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
| Hydroxyproline | n/a | 0.0 | 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) | 0.2 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 7.8 | 3.4 | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 13 | 3 |
| Isoleucine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.9 | 4.8 | n/a | 0.0 | n/a | 0.0 | n/a | 6 | 2 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 1.6 | 7.0 | n/a | 0.0 | n/a | 0.0 | n/a | 9 | 2 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.7 | 7.8 | n/a | 0.0 | n/a | 0.0 | n/a | 9 | 2 |
| Magnesium (mg) | 3.3 | 2.4 | 4.1 | 1.4 | 0.0 | 0.3 | 7.3 | 69.7 | 113.5 | n/a | 3.8 | 0.4 | 0.3 | 1.3 | 208 | 52 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 3.1 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Manganese (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.4 | 2.6 | n/a | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 17.3 | n/a | 0.0 | 0.0 | 3.0 | 0.0 | 22 | 6 |
| Niacin (mg) | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 10.7 | 45.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 56 | 14 |
| Pantothenic acid (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.9 | 3.7 | n/a | 0.1 | n/a | 0.0 | 0.0 | 5 | 1 |
| Phenylalanine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 1.1 | 3.7 | n/a | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
| Phosphorus (mg) | 16.2 | 12.8 | 7.2 | 3.9 | 0.0 | 0.7 | 9.9 | 267.3 | 790.0 | n/a | 8.3 | 1.7 | 3.4 | 9.1 | 1,130 | 283 |
| Phytosterols | n/a | 0.2 | 4.0 | 1.0 | 0.0 | 0.2 | n/a | 13.0 | n/a | n/a | n/a | n/a | n/a | n/a | 18 | 5 |
| Polyunsaturated Fat (g) | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 3.3 | 8.9 | n/a | 0.1 | 0.0 | 0.4 | 0.0 | 13 | 3 |
| Potassium (mg) | 16.0 | 37.0 | 52.4 | 11.8 | 0.2 | 4.5 | 107.6 | 317.5 | 998.8 | n/a | 108.2 | 22.7 | 3.4 | 16.5 | 1,697 | 424 |
| Proline (g) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 2.2 | 4.3 | n/a | 0.0 | n/a | 0.0 | n/a | 7 | 2 |
| Protein (g) | 1.5 | 0.5 | 0.3 | 0.1 | 0.0 | 0.0 | 7.2 | 21.6 | 94.7 | n/a | 0.4 | 0.0 | 0.1 | 0.1 | 127 | 32 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 109.0 | n/a | 0.0 | 0.0 | 95.3 | 0.4 | 205 | 51 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.7 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 12.1 | n/a | 0.0 | 0.0 | 7.3 | 0.0 | 21 | 5 |
| Selenium (mcg) | 5.1 | 0.7 | 0.1 | 0.2 | 0.0 | 0.0 | 13.2 | 40.8 | 75.4 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 136 | 34 |
| Serine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 1.1 | 3.3 | n/a | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
| Sodium (mg) | 0.3 | 1.9 | 1.6 | 0.9 | 1,162.7 | 0.1 | 109.6 | 1,185.8 | 286.0 | n/a | 1,985.5 | 27.8 | 101.4 | 69.2 | 4,933 | 1,233 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 96.6 | n/a | n/a | n/a | n/a | n/a | n/a | 97 | 24 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Sucrose | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.5 | 10.0 | 0.0 | n/a | 0.9 | 0.3 | 0.0 | 0.6 | 13 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.7 | 3.9 | n/a | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1.2 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 3 | 1 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 1.2 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Total Fat (g) | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 8.6 | 42.0 | n/a | 0.3 | 0.0 | 11.5 | 0.1 | 63 | 16 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | 0.5 | 0.0 | 1 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 1.1 | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.6 | 3.1 | n/a | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
| Valine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 1.0 | 4.6 | n/a | 0.0 | n/a | 0.0 | n/a | 6 | 2 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 1,132.8 | 0.0 | 0.0 | 93.6 | 0.0 | 0.0 | 376.8 | n/a | 121.7 | 2.2 | 354.9 | 1.5 | 2,084 | 521 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 56.6 | 0.0 | 0.0 | 4.7 | 0.0 | 0.0 | 109.0 | n/a | 6.0 | 0.1 | 97.1 | 0.4 | 274 | 68 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 1.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 2.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 56.2 | 0.4 | 0.0 | 0.0 | 57 | 14 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 72.6 | n/a | n/a | 0.0 | 8.5 | 0.0 | 81 | 20 |
| Water (g) | 1.8 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 57.8 | 10.5 | 315.3 | n/a | 67.6 | 2.2 | 2.3 | 5.8 | 464 | 116 |
| Zinc (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 3.6 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 6 | 2 |
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