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.
|
1 lb (454g) boneless skinless chicken breasts |
10 ounces (284g) frozen chopped spinach |
1/2 cup (50g) green onions |
16 ounces (454g) light sour cream |
1/2 cup (123g) plain fat-free yogurt |
4 tablespoons (30g) all-purpose flour |
1/2 teaspoon (1g) ground cumin |
1/2 teaspoon (3g) salt |
3/4 cup (183g) 1% low-fat milk |
8 ounces (229g) green chili peppers |
10 (460g) 7-inch flour tortillas |
1 cup (113g) monterey jack and cheddar cheese blend |
1 can (0g) black beans |
1 jar (479g) salsa |
Total | 1 serving | |
| Alanine (g) | 5.6 | 0.6 | 0.0 | n/a | 0.3 | 0.1 | n/a | 0.0 | 0.2 | 0.2 | 1.3 | 0.8 | n/a | n/a | 9 | 2 |
| 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 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 6.5 | 1.4 | 0.1 | n/a | 0.2 | 0.1 | n/a | 0.0 | 0.2 | 0.2 | 1.6 | 1.0 | n/a | n/a | 11 | 2 |
| Ash (g) | 5.2 | 4.1 | 0.4 | 3.2 | 1.4 | 0.1 | 0.1 | 3.0 | 1.4 | 1.4 | 11.0 | 4.0 | n/a | 10.4 | 46 | 9 |
| Aspartic acid (g) | 9.1 | 1.2 | 0.1 | n/a | 0.6 | 0.1 | n/a | 0.0 | 0.6 | 0.7 | 1.8 | 1.8 | n/a | n/a | 16 | 3 |
| Beta-sitosterol | 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 |
| 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 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 22.7 | 366.4 | 36.0 | 639.6 | 243.8 | 4.5 | 9.8 | 0.7 | 228.8 | 41.1 | 593.4 | 843.0 | n/a | 129.4 | 3,159 | 632 |
| Calories | 517.6 | 82.4 | 16.0 | 626.0 | 68.6 | 109.2 | 3.9 | 0.0 | 76.9 | 91.4 | 1,435.2 | 421.5 | n/a | 129.4 | 3,578 | 716 |
| Calories (kj) | 2,165.6 | 340.8 | 67.5 | 2,617.5 | 285.4 | 456.9 | 16.5 | 0.0 | 323.9 | 381.7 | 6,003.0 | 1,765.1 | n/a | 551.0 | 14,975 | 2,995 |
| Campesterol | 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 | 12.0 | 3.7 | 32.2 | 9.4 | 22.9 | 0.5 | 0.0 | 9.1 | 21.6 | 236.2 | 0.8 | n/a | 30.0 | 378 | 76 |
| Cholesterol (mg) | 290.6 | 0.0 | 0.0 | 158.8 | 2.5 | 0.0 | 0.0 | 0.0 | 9.2 | 0.0 | 0.0 | 100.6 | n/a | 0.0 | 562 | 112 |
| Copper (mg) | 0.1 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.7 | 0.0 | n/a | 0.6 | 2 | 0 |
| Cystine (g) | 1.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.1 | 0.8 | 0.1 | n/a | n/a | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 8.2 | 1.3 | 0.0 | 0.0 | 0.8 | 0.1 | 0.0 | 0.0 | 3.4 | 14.3 | 0.0 | n/a | 7.7 | 36 | 7 |
| Folate (mcg) | 18.2 | 411.8 | 32.0 | 49.9 | 14.7 | 7.8 | 0.1 | 0.0 | 9.2 | 52.6 | 478.4 | 20.3 | n/a | 19.2 | 1,114 | 223 |
| Folate, DFE (mcg) | 18.2 | 411.8 | 32.0 | 49.9 | 14.7 | 7.8 | 0.1 | 0.0 | 9.2 | 52.6 | 772.8 | 20.3 | n/a | 19.2 | 1,408 | 282 |
| Folate, food (mcg) | 18.2 | 411.8 | 32.0 | 49.9 | 14.7 | 7.8 | 0.1 | 0.0 | 9.2 | 52.6 | 55.2 | 20.3 | n/a | 19.2 | 691 | 138 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 423.2 | 0.0 | n/a | 0.0 | 423 | 85 |
| Fructose | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | 0.0 | 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 |
| Glucose (dextrose) | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 14.3 | 1.4 | 0.2 | n/a | 1.4 | 1.0 | n/a | 0.0 | 1.4 | 0.6 | 13.1 | 6.8 | n/a | n/a | 40 | 8 |
| Glycine (g) | 4.3 | 0.6 | 0.0 | n/a | 0.2 | 0.1 | n/a | 0.0 | 0.1 | 0.2 | 1.5 | 0.5 | n/a | n/a | 7 | 1 |
| Histidine (g) | 3.6 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | n/a | 0.0 | 0.2 | 0.1 | 0.9 | 1.0 | n/a | n/a | 6 | 1 |
| Iron (mg) | 1.7 | 5.4 | 0.7 | 0.3 | 0.1 | 0.4 | 0.7 | 0.0 | 0.1 | 2.7 | 15.4 | 0.8 | n/a | 2.2 | 30 | 6 |
| Isoleucine (g) | 4.7 | 0.4 | 0.0 | n/a | 0.4 | 0.1 | n/a | 0.0 | 0.3 | 0.1 | 1.4 | 1.7 | n/a | n/a | 9 | 2 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 9.5 | n/a | n/a | n/a | n/a | n/a | 10 | 2 |
| Leucine (g) | 8.0 | 0.6 | 0.1 | n/a | 0.7 | 0.2 | n/a | 0.0 | 0.7 | 0.2 | 2.8 | 2.6 | n/a | n/a | 16 | 3 |
| Lysine (g) | 9.3 | 0.7 | 0.0 | n/a | 0.6 | 0.1 | n/a | 0.0 | 0.5 | 0.2 | 1.0 | 2.3 | n/a | n/a | 15 | 3 |
| Magnesium (mg) | 118.0 | 213.0 | 10.0 | 45.4 | 23.3 | 6.6 | 3.8 | 0.0 | 20.1 | 57.1 | 101.2 | 30.5 | n/a | 71.9 | 701 | 140 |
| Maltose | n/a | 0.0 | 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 |
| Manganese (mg) | 0.1 | 2.0 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 2.3 | 0.0 | n/a | 0.6 | 6 | 1 |
| Methionine (g) | 2.5 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | n/a | 0.0 | 0.2 | 0.1 | 0.7 | 0.7 | n/a | n/a | 5 | 1 |
| Monounsaturated Fat (g) | 3.5 | 0.0 | 0.0 | 14.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 17.9 | 9.9 | n/a | 0.1 | 46 | 9 |
| Niacin (mg) | 47.4 | 1.4 | 0.3 | 0.3 | 0.2 | 0.4 | 0.0 | 0.0 | 0.2 | 2.2 | 16.4 | 0.1 | n/a | 0.4 | 69 | 14 |
| Pantothenic acid (mg) | 6.5 | 0.3 | 0.0 | n/a | 0.8 | 0.1 | n/a | 0.0 | 0.7 | 0.1 | 0.8 | 0.2 | n/a | 0.0 | 10 | 2 |
| Phenylalanine (g) | 3.9 | 0.6 | 0.0 | n/a | 0.4 | 0.2 | n/a | 0.0 | 0.3 | 0.1 | 2.0 | 1.5 | n/a | n/a | 9 | 2 |
| Phosphorus (mg) | 953.4 | 139.2 | 18.5 | 322.1 | 192.3 | 32.4 | 5.2 | 0.0 | 173.9 | 105.1 | 570.4 | 501.7 | n/a | 148.5 | 3,163 | 633 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Polyunsaturated Fat (g) | 1.8 | 0.2 | 0.0 | 1.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 7.3 | 1.0 | n/a | 0.6 | 13 | 3 |
| Potassium (mg) | 1,679.8 | 982.6 | 138.0 | 961.7 | 312.4 | 32.1 | 18.8 | 0.2 | 274.5 | 777.1 | 713.0 | 91.5 | n/a | 1,423.1 | 7,405 | 1,481 |
| Proline (g) | 3.1 | 0.6 | 0.1 | n/a | 0.8 | 0.4 | n/a | 0.0 | 0.7 | 0.2 | 4.5 | 3.1 | n/a | n/a | 13 | 3 |
| Protein (g) | 96.4 | 10.3 | 0.9 | 15.9 | 7.0 | 3.1 | 0.2 | 0.0 | 6.2 | 4.6 | 38.1 | 27.7 | n/a | 7.4 | 218 | 44 |
| Retinol (mcg) | 40.9 | 0.0 | 0.0 | 399.2 | 2.5 | 0.0 | 0.0 | 0.0 | 106.1 | 0.0 | 0.0 | 217.0 | n/a | 0.0 | 766 | 153 |
| Riboflavin (mg) | 0.5 | 0.6 | 0.0 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 1.2 | 0.4 | n/a | 0.2 | 4 | 1 |
| Saturated Fat (g) | 2.6 | 0.1 | 0.0 | 29.9 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 8.7 | 21.5 | n/a | 0.1 | 64 | 13 |
| Selenium (mcg) | 145.3 | 17.0 | 0.3 | 14.1 | 4.4 | 10.2 | 0.1 | 0.0 | 6.0 | 1.1 | 102.1 | 16.4 | n/a | 4.3 | 321 | 64 |
| Serine (g) | 3.7 | 0.5 | 0.0 | n/a | 0.4 | 0.2 | n/a | 0.0 | 0.4 | 0.2 | 2.0 | 1.6 | n/a | n/a | 9 | 2 |
| Sodium (mg) | 526.6 | 210.2 | 8.0 | 322.1 | 94.3 | 0.6 | 1.8 | 1,162.7 | 80.5 | 16.0 | 2,925.6 | 605.7 | n/a | 2,874.9 | 8,829 | 1,766 |
| Starch | 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 | 7.6 | 8 | 2 |
| Stigmasterol | 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 | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 1.8 | 1.2 | 1.0 | 9.4 | 0.1 | 0.0 | 0.0 | 9.5 | 11.7 | 8.8 | 0.6 | n/a | 14.7 | 59 | 12 |
| 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 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.3 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 2.5 | 0.0 | n/a | 0.1 | 4 | 1 |
| Threonine (g) | 4.3 | 0.6 | 0.0 | n/a | 0.3 | 0.1 | n/a | 0.0 | 0.2 | 0.2 | 1.1 | 1.0 | n/a | n/a | 8 | 2 |
| Tocopherol, alpha (mg) | 0.9 | 8.2 | 0.3 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.9 | 0.3 | n/a | 5.7 | 19 | 4 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 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 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 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 |
| Tocopherol, gamma (mg) | 0.4 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 11.8 | 1.6 | 0.1 | 48.1 | 0.2 | 0.3 | 0.2 | 0.0 | 1.8 | 0.5 | 35.7 | 34.2 | n/a | 0.8 | 135 | 27 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | 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 |
| TransFatty acids (g) | 0.1 | n/a | 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 |
| Tryptophan (g) | 1.2 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 0.4 | n/a | n/a | 3 | 1 |
| Tyrosine (g) | 3.5 | 0.6 | 0.0 | n/a | 0.4 | 0.1 | n/a | 0.0 | 0.3 | 0.1 | 1.2 | 1.3 | n/a | n/a | 7 | 1 |
| Valine (g) | 5.0 | 0.5 | 0.0 | n/a | 0.6 | 0.1 | n/a | 0.0 | 0.4 | 0.2 | 1.6 | 1.8 | n/a | n/a | 10 | 2 |
| Vitamin A, IU (IU) | 136.2 | 33,301.8 | 498.5 | 1,487.9 | 8.6 | 0.0 | 13.3 | 0.0 | 358.7 | 2,694.9 | 0.0 | 869.0 | n/a | 1,399.1 | 40,768 | 8,154 |
| Vitamin A, RAE (mcg) | 40.9 | 1,664.2 | 25.0 | 408.3 | 2.5 | 0.0 | 0.7 | 0.0 | 106.1 | 134.9 | 0.0 | 223.7 | n/a | 71.9 | 2,678 | 536 |
| Vitamin B-12 (mcg) | 0.9 | 0.0 | 0.0 | 1.9 | 0.7 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.9 | n/a | 0.0 | 5 | 1 |
| Vitamin B-6 (mg) | 3.4 | 0.5 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.2 | 0.1 | n/a | 0.8 | 6 | 1 |
| Vitamin C (mg) | 5.4 | 15.6 | 9.4 | 4.1 | 1.1 | 0.0 | 0.1 | 0.0 | 0.0 | 554.3 | 0.0 | 0.0 | n/a | 9.1 | 599 | 120 |
| Vitamin D (IU) | 22.7 | 0.0 | 0.0 | 36.3 | 0.0 | 0.0 | 0.0 | 0.0 | 87.8 | 0.0 | 0.0 | 24.9 | n/a | 0.0 | 172 | 34 |
| Water (g) | 344.1 | 256.1 | 44.9 | 354.3 | 104.4 | 3.6 | 0.1 | 0.0 | 164.6 | 200.5 | 139.0 | 46.3 | n/a | 430.7 | 2,089 | 418 |
| Zinc (mg) | 2.6 | 1.6 | 0.2 | 2.3 | 1.2 | 0.2 | 0.1 | 0.0 | 0.8 | 0.7 | 2.5 | 3.4 | n/a | 1.8 | 17 | 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.