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.
2 tablespoons (27g) olive oil |
1 (110g) onions |
2 (122g) carrots |
2 (178g) leeks |
2 (392g) summer squash |
2 (6g) garlic cloves |
1 stalk (40g) celery |
2 teaspoons (2g) fresh thyme |
1 teaspoon (6g) salt |
1 to taste (0g) fresh ground black pepper |
1 cup (235g) dry white wine |
6 cups (1,440g) chicken stock |
10 small (1,700g) new potatoes |
10 (150g) asparagus spears |
2 cups (60g) Baby Spinach |
1 cup (134g) frozen peas |
2 (236g) boneless skinless chicken breasts |
2 teaspoons (10g) fresh lemon juice |
1 to taste (2g) cayenne pepper |
2 tablespoons (8g) fresh Italian parsley |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.1 | 0.2 | 0.1 | 0.3 | 2.9 | n/a | n/a | 0.0 | 5 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 24.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 24 | 3 |
Arginine (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.7 | 0.1 | 0.1 | 0.6 | 3.4 | n/a | n/a | 0.0 | 6 | 1 |
Ash (g) | 0.0 | 0.4 | 1.2 | 1.9 | 2.4 | 0.1 | 0.3 | 0.1 | 6.0 | n/a | 0.5 | 9.1 | 18.4 | 0.9 | 1.0 | 1.0 | 2.7 | 0.0 | n/a | 0.2 | 46 | 6 |
Aspartic acid (g) | 0.0 | 0.1 | 0.2 | 0.2 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 8.0 | 0.8 | 0.1 | 0.6 | 4.7 | n/a | n/a | 0.0 | 16 | 2 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Calcium (mg) | 0.3 | 25.3 | 40.3 | 105.0 | 58.8 | 10.9 | 16.0 | 6.5 | 1.4 | n/a | 21.2 | 43.2 | 204.0 | 34.5 | 59.4 | 29.5 | 11.8 | 0.6 | n/a | 10.5 | 679 | 85 |
Calories | 238.7 | 44.0 | 50.0 | 108.6 | 62.7 | 8.9 | 6.4 | 1.6 | 0.0 | n/a | 192.9 | 518.4 | 1,309.0 | 33.0 | 13.8 | 103.2 | 269.0 | 2.2 | n/a | 2.7 | 2,965 | 371 |
Calories (kj) | 998.7 | 182.6 | 211.1 | 453.9 | 270.5 | 37.4 | 26.8 | 6.8 | 0.0 | n/a | 804.4 | 2,174.4 | 5,457.0 | 141.0 | 58.2 | 431.5 | 1,125.7 | 9.0 | n/a | 11.5 | 12,400 | 1,550 |
Carbohydrates (g) | 0.0 | 10.3 | 11.7 | 25.2 | 13.1 | 2.0 | 1.2 | 0.4 | 0.0 | n/a | 6.1 | 50.8 | 297.0 | 6.2 | 2.2 | 18.3 | 0.0 | 0.7 | n/a | 0.5 | 446 | 56 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 43.2 | 0.0 | 0.0 | 0.0 | 0.0 | 151.0 | 0.0 | n/a | 0.0 | 194 | 24 |
Copper (mg) | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 1.8 | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 4 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 1.9 | 3.4 | 3.2 | 4.3 | 0.1 | 0.6 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 37.4 | 3.0 | 1.3 | 6.0 | 0.0 | 0.0 | n/a | 0.3 | 62 | 8 |
Folate (mcg) | 0.0 | 20.9 | 23.2 | 113.9 | 113.7 | 0.2 | 14.4 | 0.7 | 0.0 | n/a | 2.4 | 72.0 | 272.0 | 223.5 | 116.4 | 71.0 | 9.4 | 2.0 | n/a | 11.6 | 1,067 | 133 |
Folate, DFE (mcg) | 0.0 | 20.9 | 23.2 | 113.9 | 113.7 | 0.2 | 14.4 | 0.7 | 0.0 | n/a | 2.4 | 72.0 | 272.0 | 223.5 | 116.4 | 71.0 | 9.4 | 2.0 | n/a | 11.6 | 1,067 | 133 |
Folate, food (mcg) | 0.0 | 20.9 | 23.2 | 113.9 | 113.7 | 0.2 | 14.4 | 0.7 | 0.0 | n/a | 2.4 | 72.0 | 272.0 | 223.5 | 116.4 | 71.0 | 9.4 | 2.0 | n/a | 11.6 | 1,067 | 133 |
Folic acid (mcg) | 0.0 | 0.0 | 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 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Fructose | n/a | 1.4 | 0.7 | n/a | 3.7 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 4.6 | 1.2 | 0.1 | 0.3 | n/a | 0.1 | n/a | n/a | 12 | 2 |
Galactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 2.2 | 0.7 | n/a | 2.9 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 5.6 | 0.6 | 0.1 | 0.1 | n/a | 0.1 | n/a | n/a | 13 | 2 |
Glutamic acid (g) | 0.0 | 0.3 | 0.4 | 0.4 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 5.9 | 0.4 | 0.2 | 1.0 | 7.4 | n/a | n/a | 0.0 | 17 | 2 |
Glycine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.0 | 0.2 | 0.1 | 0.2 | 2.2 | n/a | n/a | 0.0 | 4 | 1 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.6 | 0.1 | 0.0 | 0.1 | 1.9 | n/a | n/a | 0.0 | 3 | 0 |
Iron (mg) | 0.2 | 0.2 | 0.4 | 3.7 | 1.4 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 0.6 | 3.0 | 13.3 | 1.4 | 1.6 | 2.1 | 0.9 | 0.0 | n/a | 0.5 | 30 | 4 |
Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.1 | 0.1 | 0.1 | 0.3 | 2.5 | n/a | n/a | 0.0 | 4 | 1 |
Lactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.6 | 0.2 | 0.1 | 0.4 | 4.1 | n/a | n/a | 0.0 | 7 | 1 |
Lysine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.8 | 0.2 | 0.1 | 0.4 | 4.8 | n/a | n/a | 0.0 | 8 | 1 |
Magnesium (mg) | 0.0 | 11.0 | 14.6 | 49.8 | 66.6 | 1.5 | 4.4 | 2.6 | 0.1 | n/a | 23.5 | 57.6 | 391.0 | 21.0 | 47.4 | 34.8 | 61.4 | 0.6 | n/a | 3.8 | 792 | 99 |
Maltose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.2 | 0.9 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 2.6 | 0.2 | 0.5 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 6 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.1 | 0.0 | 0.1 | 1.3 | n/a | n/a | 0.0 | 2 | 0 |
Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 8.4 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | n/a | 0.0 | 30 | 4 |
Niacin (mg) | 0.0 | 0.1 | 1.2 | 0.7 | 1.9 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 22.8 | 17.9 | 1.6 | 0.4 | 2.3 | 24.6 | 0.0 | n/a | 0.1 | 74 | 9 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.3 | 0.2 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | 5.0 | 0.3 | 0.0 | 0.7 | 3.4 | 0.0 | n/a | 0.0 | 11 | 1 |
Phenylalanine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.4 | 0.1 | 0.1 | 0.3 | 2.0 | n/a | n/a | 0.0 | 4 | 1 |
Phosphorus (mg) | 0.0 | 31.9 | 42.7 | 62.3 | 149.0 | 9.2 | 9.6 | 1.7 | 0.0 | n/a | 42.3 | 388.8 | 969.0 | 81.0 | 29.4 | 109.9 | 495.6 | 0.8 | n/a | 4.4 | 2,428 | 303 |
Phytosterols (mg) | 59.7 | 16.5 | n/a | n/a | n/a | n/a | 2.4 | n/a | 0.0 | n/a | n/a | n/a | 85.0 | n/a | 5.4 | n/a | n/a | n/a | n/a | 0.4 | 169 | 21 |
Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.1 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3.1 | 0.7 | 0.2 | 0.1 | 0.2 | 0.9 | 0.0 | n/a | 0.0 | 9 | 1 |
Potassium (mg) | 0.3 | 160.6 | 390.4 | 320.4 | 1,027.0 | 24.1 | 104.0 | 9.7 | 0.5 | n/a | 167.0 | 1,512.0 | 7,157.0 | 336.0 | 334.8 | 205.0 | 873.2 | 10.2 | n/a | 42.1 | 12,674 | 1,584 |
Proline (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.1 | 0.1 | 0.1 | 0.2 | 1.6 | n/a | n/a | 0.0 | 3 | 0 |
Protein (g) | 0.0 | 1.2 | 1.1 | 2.7 | 4.7 | 0.4 | 0.3 | 0.1 | 0.0 | n/a | 0.2 | 36.3 | 34.3 | 3.6 | 1.7 | 7.0 | 50.1 | 0.0 | n/a | 0.2 | 144 | 18 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 14.4 | 0.0 | 0.0 | 0.0 | 0.0 | 21.2 | 0.0 | n/a | 0.0 | 36 | 4 |
Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 0.5 | 0.2 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 3 | 0 |
Saturated Fat (g) | 3.7 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4.6 | 0.4 | 0.1 | 0.0 | 0.1 | 1.3 | 0.0 | n/a | 0.0 | 11 | 1 |
Selenium (mcg) | 0.0 | 0.6 | 0.1 | 1.8 | 0.8 | 0.9 | 0.2 | n/a | 0.0 | n/a | 0.2 | 31.7 | 5.1 | 9.2 | 0.6 | 2.5 | 75.5 | 0.0 | n/a | 0.0 | 129 | 16 |
Serine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.2 | 0.2 | 0.1 | 0.2 | 1.9 | n/a | n/a | 0.0 | 4 | 1 |
Sodium (mg) | 0.5 | 4.4 | 84.2 | 35.6 | 7.8 | 1.0 | 32.0 | 0.1 | 2,325.5 | n/a | 11.8 | 2,059.2 | 102.0 | 21.0 | 47.4 | 144.7 | 273.8 | 0.1 | n/a | 4.3 | 5,155 | 644 |
Starch | n/a | 0.0 | 1.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 262.5 | 0.0 | n/a | 5.6 | n/a | 0.0 | n/a | n/a | 270 | 34 |
Sucrose | n/a | 1.1 | 4.4 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2.9 | 0.1 | 0.0 | 6.2 | n/a | 0.0 | n/a | n/a | 15 | 2 |
Sugar (g) | 0.0 | 4.7 | 5.8 | 6.9 | 8.6 | 0.1 | 0.7 | n/a | 0.0 | n/a | 2.3 | 22.8 | 13.3 | 2.0 | 0.3 | 6.7 | 0.0 | 0.2 | n/a | 0.1 | 74 | 9 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 1.4 | 0.2 | 0.0 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 3 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.1 | 0.1 | 0.1 | 0.3 | 2.2 | n/a | n/a | 0.0 | 4 | 1 |
Tocopherol, alpha (mg) | 3.9 | 0.0 | 0.8 | 1.6 | 0.5 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.2 | 2.3 | 1.2 | 0.0 | 0.4 | 0.0 | n/a | 0.1 | 12 | 1 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.1 | 1.0 | 0.2 | n/a | n/a | 0.0 | 2 | 0 |
Total Fat (g) | 27.0 | 0.1 | 0.3 | 0.5 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 17.3 | 1.5 | 0.3 | 0.2 | 0.5 | 6.1 | 0.0 | n/a | 0.1 | 55 | 7 |
Trans-monoenoic Fat | 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 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | 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 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.0 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.8 | 0.1 | 0.1 | 0.1 | 1.8 | n/a | n/a | 0.0 | 3 | 0 |
Valine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.7 | 0.2 | 0.1 | 0.3 | 2.6 | n/a | n/a | 0.0 | 5 | 1 |
Vitamin A, IU (IU) | 0.0 | 2.2 | 20,381.3 | 2,967.3 | 784.0 | 0.5 | 179.6 | 76.0 | 0.0 | n/a | 0.0 | 43.2 | 34.0 | 1,509.0 | 5,626.2 | 2,757.7 | 70.8 | 0.6 | n/a | 640.2 | 35,073 | 4,384 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 1,018.7 | 147.7 | 39.2 | 0.0 | 8.8 | 3.8 | 0.0 | n/a | 0.0 | 14.4 | 0.0 | 75.0 | 281.4 | 138.0 | 21.2 | 0.0 | n/a | 32.0 | 1,780 | 223 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 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 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.2 | 0.4 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.9 | 5.0 | 0.1 | 0.1 | 0.1 | 1.8 | 0.0 | n/a | 0.0 | 10 | 1 |
Vitamin C (mg) | 0.0 | 8.1 | 7.2 | 21.4 | 66.6 | 1.9 | 1.2 | 2.6 | 0.0 | n/a | 0.0 | 2.9 | 334.9 | 11.6 | 16.9 | 24.1 | 2.8 | 3.8 | n/a | 10.1 | 516 | 65 |
Vitamin D (IU) | 0.0 | 0.0 | 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 | 0.0 | 11.8 | 0.0 | n/a | 0.0 | 12 | 1 |
Water (g) | 0.0 | 98.0 | 107.7 | 147.7 | 371.0 | 3.5 | 38.2 | 1.0 | 0.0 | n/a | 204.3 | 1,327.0 | 1,348.8 | 138.9 | 54.8 | 107.2 | 178.9 | 9.1 | n/a | 6.7 | 4,143 | 518 |
Zinc (mg) | 0.0 | 0.2 | 0.3 | 0.2 | 1.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 2.0 | 4.9 | 0.9 | 0.3 | 1.1 | 1.4 | 0.0 | n/a | 0.1 | 13 | 2 |
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.