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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12 inches (84g) whole wheat pita bread |
3 tablespoons (41g) olive oil |
1 1/4 teaspoons (0g) ground sumac |
1/4 cup (61g) lemon juice |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) fresh ground pepper |
1 large (626g) head romaine lettuce |
2 large (364g) tomatoes |
2 small (602g) cucumbers |
1/2 cup (80g) red onions |
1/3 cup (30g) of fresh mint |
1 1/2 lbs (681g) boneless skinless chicken breasts |
1 1/2 teaspoons (7g) olive oil |
1/4 teaspoon (2g) salt |
1/8 teaspoon (0g) fresh ground pepper |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.1 | 8.4 | 0.0 | 0.0 | 0.0 | 9 | 2 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.3 | 0.1 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 11 | 2 |
| Ash (g) | 1.7 | 0.0 | n/a | 0.1 | 3.0 | 0.0 | 3.6 | 1.8 | 2.3 | 0.3 | 0.6 | 7.8 | 0.0 | 1.5 | 0.0 | 23 | 4 |
| Aspartic acid (g) | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.9 | 0.5 | 0.2 | 0.1 | 0.1 | 13.6 | 0.0 | 0.0 | 0.0 | 16 | 3 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 12.6 | 0.4 | n/a | 3.7 | 0.7 | 2.5 | 206.6 | 36.4 | 96.3 | 18.4 | 60.4 | 34.1 | 0.1 | 0.4 | 1.3 | 474 | 79 |
| Calories | 223.4 | 358.0 | n/a | 13.4 | 0.0 | 1.4 | 106.4 | 65.5 | 90.3 | 32.0 | 13.4 | 776.3 | 59.7 | 0.0 | 0.7 | 1,741 | 290 |
| Calories (kj) | 934.9 | 1,498.1 | n/a | 55.5 | 0.0 | 6.0 | 450.7 | 269.4 | 391.3 | 132.8 | 55.9 | 3,248.4 | 249.7 | 0.0 | 3.0 | 7,296 | 1,216 |
| Carbohydrates (g) | 46.2 | 0.0 | n/a | 4.2 | 0.0 | 0.4 | 20.6 | 14.2 | 21.9 | 7.5 | 2.6 | 0.0 | 0.0 | 0.0 | 0.2 | 118 | 20 |
| Cholesterol (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 435.8 | 0.0 | 0.0 | 0.0 | 436 | 73 |
| Copper (mg) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.2 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 6.2 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 13.1 | 4.4 | 3.0 | 1.4 | 2.1 | 0.0 | 0.0 | 0.0 | 0.1 | 31 | 5 |
| Folate (mcg) | 29.4 | 0.0 | n/a | 12.2 | 0.0 | 0.1 | 851.4 | 54.6 | 42.1 | 15.2 | 31.9 | 27.2 | 0.0 | 0.0 | 0.0 | 1,064 | 177 |
| Folate, DFE (mcg) | 29.4 | 0.0 | n/a | 12.2 | 0.0 | 0.1 | 851.4 | 54.6 | 42.1 | 15.2 | 31.9 | 27.2 | 0.0 | 0.0 | 0.0 | 1,064 | 177 |
| Folate, food (mcg) | 29.4 | 0.0 | n/a | 12.2 | 0.0 | 0.1 | 851.4 | 54.6 | 42.1 | 15.2 | 31.9 | 27.2 | 0.0 | 0.0 | 0.0 | 1,064 | 177 |
| Folic acid (mcg) | 0.0 | 0.0 | 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 |
| Fructose | n/a | n/a | n/a | 0.7 | n/a | 0.0 | 5.0 | 5.0 | 5.2 | 1.0 | n/a | n/a | n/a | n/a | 0.0 | 17 | 3 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.6 | n/a | 0.0 | 2.4 | 4.6 | 4.6 | 1.6 | n/a | n/a | n/a | n/a | 0.0 | 14 | 2 |
| Glutamic acid (g) | 2.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.1 | 1.6 | 1.2 | 0.2 | 0.1 | 21.4 | 0.0 | 0.0 | 0.0 | 28 | 5 |
| Glycine (g) | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 6.4 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Histidine (g) | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 5.4 | 0.0 | 0.0 | 0.0 | 6 | 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 | 0.0 | 0 | 0 |
| Iron (mg) | 2.6 | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 6.1 | 1.0 | 1.7 | 0.2 | 3.6 | 2.5 | 0.0 | 0.0 | 0.0 | 18 | 3 |
| Isoleucine (g) | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 7.1 | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.1 | 0.2 | 0.0 | 0.1 | 12.0 | 0.0 | 0.0 | 0.0 | 13 | 2 |
| Lysine (g) | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.2 | 0.0 | 0.0 | 13.9 | 0.0 | 0.0 | 0.0 | 15 | 2 |
| Magnesium (mg) | 58.0 | 0.0 | n/a | 3.7 | 0.0 | 1.0 | 87.6 | 40.0 | 78.3 | 8.0 | 19.1 | 177.1 | 0.0 | 0.0 | 0.5 | 473 | 79 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 1.5 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.0 | 0.4 | 0.5 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Methionine (g) | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.8 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Monounsaturated Fat (g) | 0.3 | 29.5 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 5.2 | 4.9 | 0.0 | 0.0 | 40 | 7 |
| Niacin (mg) | 2.4 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 2.0 | 2.2 | 0.6 | 0.1 | 0.3 | 71.0 | 0.0 | 0.0 | 0.0 | 79 | 13 |
| Pantothenic acid (mg) | 0.7 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.9 | 0.3 | 1.6 | 0.1 | 0.1 | 9.7 | 0.0 | 0.0 | 0.0 | 13 | 2 |
| Phenylalanine (g) | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.1 | 5.8 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Phosphorus (mg) | 151.2 | 0.0 | n/a | 4.9 | 0.0 | 0.9 | 187.8 | 87.4 | 144.5 | 23.2 | 18.2 | 1,430.1 | 0.0 | 0.0 | 0.5 | 2,049 | 341 |
| Phytosterols | n/a | 89.5 | n/a | n/a | 0.0 | 0.5 | n/a | 25.5 | 84.3 | 12.0 | 3.0 | n/a | 14.9 | 0.0 | 0.3 | 230 | 38 |
| Polyunsaturated Fat (g) | 0.9 | 4.3 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | 0.3 | 0.2 | 0.0 | 0.1 | 2.7 | 0.7 | 0.0 | 0.0 | 10 | 2 |
| Potassium (mg) | 142.8 | 0.4 | n/a | 62.8 | 0.2 | 7.6 | 1,546.2 | 862.7 | 884.9 | 116.8 | 139.1 | 2,519.7 | 0.1 | 0.1 | 3.8 | 6,287 | 1,048 |
| Proline (g) | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 4.6 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Protein (g) | 8.2 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 7.7 | 3.2 | 3.9 | 0.9 | 1.0 | 144.6 | 0.0 | 0.0 | 0.0 | 170 | 28 |
| Retinol (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 61.3 | 0.0 | 0.0 | 0.0 | 61 | 10 |
| Riboflavin (mg) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.2 | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.3 | 5.6 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 0.1 | 3.9 | 0.9 | 0.0 | 0.0 | 11 | 2 |
| Selenium (mcg) | 37.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 2.5 | 0.0 | 1.8 | 0.4 | n/a | 217.9 | 0.0 | 0.0 | 0.0 | 260 | 43 |
| Serine (g) | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 5.5 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Sodium (mg) | 446.9 | 0.8 | n/a | 0.6 | 1,162.7 | 0.1 | 50.1 | 18.2 | 12.0 | 3.2 | 9.1 | 790.0 | 0.1 | 581.4 | 0.1 | 3,075 | 513 |
| Starch | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 5.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Sucrose | n/a | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.8 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Sugar (g) | 0.7 | 0.0 | n/a | 1.5 | 0.0 | 0.0 | 7.4 | 9.6 | 10.1 | 3.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 33 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 6.5 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Tocopherol, alpha (mg) | 0.5 | 5.8 | n/a | 0.1 | 0.0 | 0.0 | 0.8 | 2.0 | 0.2 | 0.0 | n/a | 1.3 | 1.0 | 0.0 | 0.0 | 12 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.3 | n/a | n/a | n/a | 0.0 | 2.3 | 0.4 | 0.2 | 0.0 | n/a | 0.5 | 0.1 | n/a | 0.0 | 4 | 1 |
| Total Fat (g) | 2.2 | 40.5 | n/a | 0.1 | 0.0 | 0.0 | 1.9 | 0.7 | 0.7 | 0.1 | 0.2 | 17.6 | 6.8 | 0.0 | 0.0 | 71 | 12 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Tyrosine (g) | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 5.2 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Valine (g) | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 7.5 | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | n/a | 3.7 | 0.0 | 3.1 | 54,524.6 | 3,032.1 | 632.1 | 1.6 | 1,231.2 | 204.3 | 0.0 | 0.0 | 1.6 | 59,634 | 9,939 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 2,729.4 | 152.9 | 30.1 | 0.0 | 61.7 | 61.3 | 0.0 | 0.0 | 0.1 | 3,036 | 506 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | 0.2 | 0.1 | 0.0 | 5.1 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | n/a | 23.6 | 0.0 | 0.0 | 25.0 | 49.9 | 16.9 | 5.9 | 4.0 | 8.2 | 0.0 | 0.0 | 0.0 | 134 | 22 |
| Vitamin D (IU) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 34.1 | 0.0 | 0.0 | 0.0 | 34 | 6 |
| Water (g) | 25.7 | 0.0 | n/a | 56.3 | 0.0 | 0.1 | 592.3 | 344.1 | 573.3 | 71.3 | 26.0 | 516.1 | 0.0 | 0.0 | 0.0 | 2,205 | 368 |
| Zinc (mg) | 1.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.4 | 0.6 | 1.2 | 0.1 | 0.3 | 3.9 | 0.0 | 0.0 | 0.0 | 9 | 2 |
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