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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7 stalks (0g) chard leaves |
3 (435g) boneless chicken breasts |
1 (110g) onions |
4 (12g) garlic cloves |
2 tablespoons (27g) olive oil |
12 ounces (342g) rotini pasta |
1 cup (134g) kalamata olives |
1 cup (149g) cherry tomatoes |
1 tablespoon (2g) rosemary |
1/2 cup (118g) white wine |
2 tablespoons (32g) balsamic vinegar |
1/4 cup (27g) breadcrumbs |
1/4 cup (25g) parmesan cheese |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine | n/a | 5.2 | 0.0 | 0.0 | 0.0 | 1.5 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.3 | n/a | 7 | 2 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 12.1 | n/a | 0.0 | 0.0 | n/a | 12 | 3 |
| Arginine | n/a | 5.6 | 0.1 | 0.1 | 0.0 | 1.6 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.4 | n/a | 8 | 2 |
| Ash | n/a | 4.4 | 0.4 | 0.2 | 0.0 | 3.0 | 3.0 | 0.7 | 0.0 | 0.2 | 0.1 | 0.8 | 2.0 | n/a | 15 | 4 |
| Aspartic acid | n/a | 8.1 | 0.1 | 0.1 | 0.0 | 2.1 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.2 | 0.7 | n/a | 12 | 3 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium | n/a | 47.9 | 25.3 | 21.7 | 0.3 | 71.8 | 118.3 | 14.9 | 5.4 | 10.6 | 8.6 | 49.4 | 277.3 | n/a | 651 | 163 |
| Calories | n/a | 748.2 | 44.0 | 17.9 | 238.7 | 1,268.8 | 154.6 | 26.8 | 2.2 | 96.4 | 28.2 | 106.7 | 107.8 | n/a | 2,840 | 710 |
| Calories (kj) | n/a | 3,132.0 | 182.6 | 74.8 | 998.7 | 5,311.3 | 646.5 | 110.3 | 9.3 | 402.2 | 118.1 | 446.3 | 451.3 | n/a | 11,883 | 2,971 |
| Carbohydrates | n/a | 0.0 | 10.3 | 4.0 | 0.0 | 255.4 | 8.4 | 5.8 | 0.4 | 3.1 | 5.4 | 19.4 | 1.0 | n/a | 313 | 78 |
| Cholesterol | n/a | 278.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 22.0 | n/a | 300 | 75 |
| Copper | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 1.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 2 | 0 |
| Cystine | n/a | 1.2 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 2 | 1 |
| Dietary Fiber | n/a | 0.0 | 1.9 | 0.3 | 0.0 | 10.9 | 4.3 | 1.8 | 0.2 | 0.0 | n/a | 1.2 | 0.0 | n/a | 21 | 5 |
| Folate | n/a | 17.4 | 20.9 | 0.4 | 0.0 | 810.5 | 0.0 | 22.4 | 1.9 | 1.2 | n/a | 28.9 | 2.5 | n/a | 906 | 226 |
| Folate, DFE | n/a | 17.4 | 20.9 | 0.4 | 0.0 | 1,337.2 | 0.0 | 22.4 | 1.9 | 1.2 | n/a | 44.3 | 2.5 | n/a | 1,448 | 362 |
| Folate, food | n/a | 17.4 | 20.9 | 0.4 | 0.0 | 61.6 | 0.0 | 22.4 | 1.9 | 1.2 | n/a | 6.8 | 2.5 | n/a | 135 | 34 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 749.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 22.1 | 0.0 | n/a | 771 | 193 |
| Fructose | n/a | n/a | 1.4 | n/a | n/a | 0.4 | n/a | 2.0 | n/a | n/a | 2.4 | 0.7 | 0.0 | n/a | 7 | 2 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 2.2 | n/a | n/a | 0.4 | n/a | 1.9 | n/a | n/a | 2.4 | 0.5 | 0.0 | n/a | 7 | 2 |
| Glutamic acid | n/a | 13.4 | 0.3 | 0.1 | 0.0 | 15.7 | 0.1 | 0.6 | 0.0 | n/a | n/a | 1.1 | 2.2 | n/a | 34 | 8 |
| Glycine | n/a | 5.3 | 0.0 | 0.0 | 0.0 | 1.5 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.2 | n/a | 7 | 2 |
| Histidine | n/a | 2.7 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.3 | n/a | 4 | 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 |
| Iron | n/a | 3.2 | 0.2 | 0.2 | 0.2 | 11.3 | 4.4 | 0.4 | 0.1 | 0.3 | 0.2 | 1.3 | 0.2 | n/a | 22 | 6 |
| Isoleucine | n/a | 4.6 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.5 | n/a | 7 | 2 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine | n/a | 6.7 | 0.0 | 0.0 | 0.0 | 3.4 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.9 | n/a | 11 | 3 |
| Lysine | n/a | 7.5 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.7 | n/a | 10 | 2 |
| Magnesium | n/a | 108.8 | 11.0 | 3.0 | 0.0 | 181.3 | 5.4 | 16.4 | 1.5 | 11.8 | 3.8 | 11.6 | 9.5 | n/a | 364 | 91 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | 6.7 | n/a | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.0 | n/a | 7 | 2 |
| Manganese | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 3.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 4 | 1 |
| Methionine | n/a | 2.4 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.3 | n/a | 3 | 1 |
| Monounsaturated Fat | n/a | 16.6 | 0.0 | 0.0 | 19.7 | 0.6 | 10.6 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 2.1 | n/a | 50 | 12 |
| Niacin | n/a | 43.1 | 0.1 | 0.1 | 0.0 | 24.5 | 0.0 | 0.9 | 0.0 | 0.1 | n/a | 1.8 | 0.0 | n/a | 71 | 18 |
| Pantothenic acid | n/a | 3.5 | 0.1 | 0.1 | 0.0 | 1.5 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | n/a | 6 | 1 |
| Phenylalanine | n/a | 3.5 | 0.0 | 0.0 | 0.0 | 2.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.5 | n/a | 7 | 2 |
| Phosphorus | n/a | 756.9 | 31.9 | 18.4 | 0.0 | 646.4 | 4.0 | 35.8 | 1.1 | 21.2 | 6.1 | 44.6 | 182.3 | n/a | 1,749 | 437 |
| Phytosterols | n/a | n/a | 16.5 | n/a | 59.7 | n/a | n/a | 10.4 | 0.7 | n/a | n/a | 2.2 | n/a | n/a | 90 | 22 |
| Polyunsaturated Fat | n/a | 8.5 | 0.0 | 0.0 | 2.8 | 1.9 | 1.2 | 0.1 | 0.0 | 0.0 | n/a | 0.6 | 0.3 | n/a | 16 | 4 |
| Potassium | n/a | 957.0 | 160.6 | 48.1 | 0.3 | 762.7 | 10.8 | 353.1 | 11.4 | 83.5 | 35.8 | 52.9 | 31.3 | n/a | 2,507 | 627 |
| Proline | n/a | 4.1 | 0.0 | 0.0 | 0.0 | 5.4 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.4 | 1.2 | n/a | 11 | 3 |
| Protein | n/a | 90.7 | 1.2 | 0.8 | 0.0 | 44.6 | 1.1 | 1.3 | 0.1 | 0.1 | 0.2 | 3.6 | 9.6 | n/a | 153 | 38 |
| Retinol | n/a | 104.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 55.8 | n/a | 160 | 40 |
| Riboflavin | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | 2 | 1 |
| Saturated Fat | n/a | 11.6 | 0.0 | 0.0 | 3.7 | 0.9 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 4.3 | n/a | 23 | 6 |
| Selenium | n/a | 72.2 | 0.6 | 1.7 | 0.0 | 216.1 | 1.2 | 0.0 | n/a | 0.1 | n/a | 6.8 | 4.4 | n/a | 303 | 76 |
| Serine | n/a | 3.2 | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.6 | n/a | 6 | 2 |
| Sodium | n/a | 274.1 | 4.4 | 2.0 | 0.5 | 20.5 | 987.8 | 7.5 | 0.4 | 5.9 | 7.4 | 197.6 | 382.3 | n/a | 1,890 | 473 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | 213.6 | n/a | 0.0 | n/a | n/a | n/a | 16.1 | n/a | n/a | 230 | 57 |
| Sucrose | n/a | n/a | 1.1 | n/a | n/a | 1.6 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Sugar | n/a | 0.0 | 4.7 | 0.1 | 0.0 | 9.1 | 0.0 | 3.9 | n/a | 1.1 | 4.8 | 1.7 | 0.2 | n/a | 26 | 6 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 3.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | n/a | 4 | 1 |
| Threonine | n/a | 3.8 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.4 | n/a | 6 | 1 |
| Tocopherol, alpha | n/a | 1.2 | 0.0 | 0.0 | 3.9 | 0.4 | 2.2 | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 9 | 2 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.3 | 0.0 | n/a | 0.2 | 3.0 | 0.0 | 0.2 | n/a | n/a | n/a | 0.2 | n/a | n/a | 4 | 1 |
| Total Fat | n/a | 40.2 | 0.1 | 0.1 | 27.0 | 5.2 | 14.4 | 0.3 | 0.1 | 0.0 | 0.0 | 1.4 | 7.2 | n/a | 96 | 24 |
| Trans-monoenoic Fat | 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 |
| TransFatty acids | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 2 | 0 |
| Tyrosine | n/a | 3.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.6 | n/a | 5 | 1 |
| Valine | n/a | 4.4 | 0.0 | 0.0 | 0.0 | 2.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.6 | n/a | 7 | 2 |
| Vitamin A, IU | n/a | 361.1 | 2.2 | 1.1 | 0.0 | 0.0 | 541.6 | 1,241.2 | 49.7 | 0.0 | 0.0 | 0.0 | 216.3 | n/a | 2,413 | 603 |
| Vitamin A, RAE | n/a | 104.4 | 0.0 | 0.0 | 0.0 | 0.0 | 26.9 | 62.6 | 2.5 | 0.0 | 0.0 | 0.0 | 57.3 | n/a | 254 | 63 |
| Vitamin B-12 | n/a | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.6 | n/a | 2 | 1 |
| Vitamin B-6 | n/a | 2.3 | 0.1 | 0.1 | 0.0 | 0.5 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 3 | 1 |
| Vitamin C | n/a | 0.0 | 8.1 | 3.7 | 0.0 | 0.0 | 1.2 | 20.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 34 | 8 |
| Vitamin D | n/a | 69.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 5.3 | n/a | 75 | 19 |
| Water | n/a | 302.2 | 98.0 | 7.0 | 0.0 | 33.9 | 107.5 | 140.8 | 1.2 | 102.1 | 24.5 | 1.8 | 5.2 | n/a | 824 | 206 |
| Zinc | n/a | 3.5 | 0.2 | 0.1 | 0.0 | 4.8 | 0.3 | 0.3 | 0.0 | 0.1 | 0.0 | 0.4 | 1.0 | n/a | 11 | 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.