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 (27g) olive oil |
1 lb (454g) broccoli |
4 tablespoons (13g) sun-dried tomatoes |
4 cups (120g) baby spinach leaves |
3 cups (420g) cooked chicken breasts |
1/2 cup (105g) cottage cheese |
1/2 cup (56g) mozzarella cheese |
1/2 cup (50g) parmesan cheese |
1/2 cup (68g) blue cheese |
1/2 teaspoon (0g) italian seasoning |
1/2 teaspoon (1g) black pepper |
1 teaspoon (3g) garlic salt |
60 inches (420g) flour tortillas |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.5 | 0.1 | 0.2 | 7.1 | 0.4 | 0.4 | 0.6 | 0.4 | n/a | 0.0 | 0.0 | 1.2 | 11 | 2 |
| Alcohol (g) | 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 |
| Arginine (g) | 0.0 | 0.9 | 0.0 | 0.2 | 7.7 | 0.5 | 0.3 | 0.8 | 0.5 | n/a | 0.0 | 0.1 | 1.5 | 12 | 2 |
| Ash (g) | 0.0 | 3.9 | 1.7 | 2.1 | 4.2 | 1.5 | 1.8 | 4.0 | 3.4 | n/a | 0.1 | 0.1 | 10.0 | 33 | 5 |
| Aspartic acid (g) | 0.0 | 1.5 | 0.3 | 0.3 | 11.2 | 1.0 | 0.9 | 1.3 | 1.0 | n/a | 0.0 | 0.1 | 1.6 | 19 | 3 |
| Caffeine (mg) | 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 |
| Calcium (mg) | 0.3 | 213.4 | 14.6 | 118.8 | 58.8 | 87.2 | 282.8 | 554.5 | 356.4 | n/a | 5.1 | 2.4 | 541.8 | 2,236 | 373 |
| Calories | 238.7 | 154.4 | 34.1 | 27.6 | 827.4 | 102.9 | 168.0 | 215.5 | 238.3 | n/a | 2.9 | 10.3 | 1,310.4 | 3,330 | 555 |
| Calories (kj) | 998.7 | 640.1 | 142.8 | 116.4 | 3,460.8 | 432.6 | 702.2 | 902.5 | 997.0 | n/a | 12.1 | 43.0 | 5,481.0 | 13,929 | 2,322 |
| Carbohydrates (g) | 0.0 | 30.1 | 7.4 | 4.4 | 0.0 | 3.5 | 1.2 | 2.0 | 1.6 | n/a | 0.7 | 2.3 | 215.7 | 269 | 45 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 352.8 | 17.9 | 44.2 | 44.0 | 50.6 | n/a | 0.0 | 0.0 | 0.0 | 510 | 85 |
| Copper (mg) | 0.0 | 0.2 | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 2 | 0 |
| Cystine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 1.6 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.8 | 3 | 0 |
| Dietary Fiber (g) | 0.0 | 11.8 | 1.6 | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.3 | 13.0 | 30 | 5 |
| Folate (mcg) | 0.0 | 286.0 | 9.0 | 232.8 | 16.8 | 12.6 | 3.9 | 5.0 | 24.3 | n/a | 0.2 | 1.5 | 436.8 | 1,029 | 171 |
| Folate, DFE (mcg) | 0.0 | 286.0 | 9.0 | 232.8 | 16.8 | 12.6 | 3.9 | 5.0 | 24.3 | n/a | 0.2 | 1.5 | 705.6 | 1,298 | 216 |
| Folate, food (mcg) | 0.0 | 286.0 | 9.0 | 232.8 | 16.8 | 12.6 | 3.9 | 5.0 | 24.3 | n/a | 0.2 | 1.5 | 50.4 | 642 | 107 |
| 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 | 386.4 | 386 | 64 |
| Fructose | n/a | 3.1 | n/a | 0.2 | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 3 | 1 |
| Galactose | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | 0.1 | n/a | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
| Glutamic acid (g) | 0.0 | 2.5 | 0.7 | 0.4 | 18.5 | 2.7 | 2.5 | 4.3 | 3.5 | n/a | 0.0 | 0.1 | 12.0 | 47 | 8 |
| Glycine (g) | 0.0 | 0.4 | 0.0 | 0.2 | 7.2 | 0.2 | 0.3 | 0.4 | 0.3 | n/a | 0.0 | 0.0 | 1.3 | 10 | 2 |
| Histidine (g) | 0.0 | 0.3 | 0.0 | 0.1 | 3.8 | 0.3 | 0.3 | 0.5 | 0.5 | n/a | 0.0 | 0.0 | 0.8 | 7 | 1 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 0.2 | 3.3 | 1.2 | 3.3 | 4.5 | 0.1 | 0.2 | 0.5 | 0.2 | n/a | 0.1 | 0.2 | 14.0 | 28 | 5 |
| Isoleucine (g) | 0.0 | 0.4 | 0.0 | 0.2 | 6.4 | 0.6 | 0.6 | 1.0 | 0.8 | n/a | 0.0 | 0.0 | 1.3 | 11 | 2 |
| Lactose | n/a | 1.0 | n/a | 0.0 | n/a | 2.8 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 4 | 1 |
| Leucine (g) | 0.0 | 0.6 | 0.1 | 0.3 | 9.2 | 1.2 | 1.0 | 1.9 | 1.3 | n/a | 0.0 | 0.0 | 2.5 | 18 | 3 |
| Lysine (g) | 0.0 | 0.6 | 0.1 | 0.2 | 10.4 | 1.0 | 0.5 | 1.5 | 1.3 | n/a | 0.0 | 0.0 | 0.9 | 16 | 3 |
| Magnesium (mg) | 0.0 | 95.3 | 25.7 | 94.8 | 113.4 | 8.4 | 11.2 | 19.0 | 15.5 | n/a | 2.0 | 2.4 | 92.4 | 480 | 80 |
| Maltose | n/a | 1.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 1.0 | 0.2 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 2.1 | 5 | 1 |
| Methionine (g) | 0.0 | 0.2 | 0.0 | 0.1 | 3.4 | 0.3 | 0.3 | 0.5 | 0.4 | n/a | 0.0 | 0.0 | 0.7 | 6 | 1 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 0.1 | 0.0 | 12.7 | 0.8 | 3.7 | 4.2 | 5.3 | n/a | 0.0 | 0.0 | 16.4 | 63 | 10 |
| Niacin (mg) | 0.0 | 2.9 | 1.2 | 0.9 | 53.4 | 0.1 | 0.1 | 0.1 | 0.7 | n/a | 0.0 | 0.0 | 15.0 | 74 | 12 |
| Pantothenic acid (mg) | 0.0 | 2.6 | 0.3 | 0.1 | 3.9 | 0.6 | 0.1 | 0.2 | 1.2 | n/a | 0.0 | 0.0 | 0.7 | 10 | 2 |
| Phenylalanine (g) | 0.0 | 0.5 | 0.0 | 0.2 | 4.9 | 0.6 | 0.6 | 1.0 | 0.7 | n/a | 0.0 | 0.0 | 1.8 | 10 | 2 |
| Phosphorus (mg) | 0.0 | 299.6 | 47.1 | 58.8 | 898.8 | 167.0 | 198.2 | 364.5 | 261.2 | n/a | 1.8 | 12.8 | 520.8 | 2,831 | 472 |
| Phytosterols (mg) | 59.7 | n/a | n/a | 10.8 | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | 0.2 | n/a | 72 | 12 |
| Polyunsaturated Fat (g) | 2.8 | 0.2 | 0.1 | 0.2 | 7.0 | 0.1 | 0.4 | 0.6 | 0.5 | n/a | 0.0 | 0.0 | 6.7 | 19 | 3 |
| Potassium (mg) | 0.3 | 1,434.6 | 453.6 | 669.6 | 1,029.0 | 109.2 | 42.6 | 62.5 | 172.8 | n/a | 15.3 | 37.0 | 651.0 | 4,677 | 780 |
| Proline (g) | 0.0 | 0.5 | 0.0 | 0.1 | 5.7 | 1.3 | 1.3 | 2.3 | 1.4 | n/a | 0.0 | 0.0 | 4.1 | 17 | 3 |
| Protein (g) | 0.0 | 12.8 | 1.9 | 3.4 | 125.2 | 11.7 | 12.4 | 19.2 | 14.4 | n/a | 0.1 | 0.5 | 34.8 | 236 | 39 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 117.6 | 37.8 | 97.4 | 111.5 | 129.6 | n/a | 0.0 | 0.0 | 0.0 | 494 | 82 |
| Riboflavin (mg) | 0.0 | 0.5 | 0.1 | 0.2 | 0.5 | 0.2 | 0.2 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | 1.1 | 3 | 1 |
| Saturated Fat (g) | 3.7 | 0.2 | 0.1 | 0.1 | 9.2 | 1.8 | 7.4 | 8.7 | 12.6 | n/a | 0.0 | 0.0 | 7.9 | 52 | 9 |
| Selenium (mcg) | 0.0 | 11.4 | 0.7 | 1.2 | 103.7 | 10.2 | 9.5 | 8.9 | 9.8 | n/a | 0.1 | 0.7 | 93.2 | 249 | 42 |
| Serine (g) | 0.0 | 0.5 | 0.0 | 0.1 | 4.4 | 0.7 | 0.4 | 1.1 | 0.8 | n/a | 0.0 | 0.0 | 1.8 | 10 | 2 |
| Sodium (mg) | 0.5 | 149.8 | 277.3 | 94.8 | 298.2 | 382.2 | 351.1 | 764.5 | 941.6 | n/a | 0.2 | 1.9 | 2,671.2 | 5,933 | 989 |
| 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 | 0 | 0 |
| Sucrose | n/a | 0.5 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.1 | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 7.7 | 5.0 | 0.5 | 0.0 | 2.8 | 0.6 | 0.5 | 0.3 | n/a | 0.0 | 0.1 | 8.1 | 26 | 4 |
| Theobromine (mg) | 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 |
| Thiamin (mg) | 0.0 | 0.3 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.3 | 3 | 1 |
| Threonine (g) | 0.0 | 0.4 | 0.0 | 0.1 | 5.2 | 0.5 | 0.6 | 0.7 | 0.5 | n/a | 0.0 | 0.0 | 1.0 | 9 | 2 |
| Tocopherol, alpha (mg) | 3.9 | 3.5 | 0.0 | 2.4 | 1.1 | 0.1 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.8 | 12 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.8 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 27.0 | 1.7 | 0.4 | 0.5 | 32.7 | 4.5 | 12.5 | 14.3 | 19.4 | n/a | 0.0 | 0.0 | 32.6 | 146 | 24 |
| Trans-monoenoic Fat | 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 | 0 | 0 |
| TransFatty acids | 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 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.1 | 0.0 | 0.0 | 1.4 | 0.2 | 0.3 | 0.3 | 0.2 | n/a | 0.0 | 0.0 | 0.4 | 3 | 1 |
| Tyrosine (g) | 0.0 | 0.2 | 0.0 | 0.1 | 4.1 | 0.6 | 0.6 | 1.2 | 0.9 | n/a | 0.0 | 0.0 | 1.1 | 9 | 1 |
| Valine (g) | 0.0 | 0.6 | 0.0 | 0.2 | 6.1 | 0.8 | 0.7 | 1.3 | 1.1 | n/a | 0.0 | 0.0 | 1.5 | 12 | 2 |
| Vitamin A, IU (IU) | 0.0 | 2,828.4 | 115.7 | 11,252.4 | 390.6 | 147.0 | 378.6 | 432.5 | 515.0 | n/a | 6.3 | 0.0 | 0.0 | 16,066 | 2,678 |
| Vitamin A, RAE (mcg) | 0.0 | 140.7 | 5.8 | 562.8 | 117.6 | 38.9 | 100.2 | 114.5 | 133.7 | n/a | 0.3 | 0.0 | 0.0 | 1,215 | 202 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.5 | 1.3 | 1.1 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.8 | 0.0 | 0.2 | 2.4 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.2 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 405.0 | 5.2 | 33.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 444 | 74 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 21.0 | 3.2 | 9.0 | 10.5 | 14.2 | n/a | 0.0 | 0.0 | 0.0 | 58 | 10 |
| Water (g) | 0.0 | 405.4 | 1.9 | 109.7 | 262.2 | 83.8 | 28.0 | 10.4 | 28.6 | n/a | 0.1 | 0.2 | 126.9 | 1,057 | 176 |
| Zinc (mg) | 0.0 | 1.9 | 0.3 | 0.6 | 4.3 | 0.4 | 1.6 | 1.9 | 1.8 | n/a | 0.0 | 0.1 | 2.3 | 15 | 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.