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 medium (122g) carrots |
1 stalk (40g) celery |
1/3 cup (110g) corn kernels |
1/2 medium (55g) onions |
2 (6g) garlic cloves |
1 teaspoon (1g) fresh rosemary |
1/4 teaspoon (1g) black pepper |
2 (188g) chicken thighs |
1 cup (240g) reduced-sodium chicken broth |
1/2 cup (123g) nonfat milk |
1 tablespoon (7g) all-purpose flour |
1/4 cup (31g) flour |
1/4 cup (31g) cornmeal |
1/2 teaspoon (2g) baking powder |
1 dash (0g) salt |
1 (33g) egg whites |
1 tablespoon (15g) nonfat milk |
1 tablespoon (14g) canola oil |
Total | 1 serving | |
Alanine (g) | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | n/a | 0.1 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.2 | 0.0 | n/a | 3 | 2 |
Alcohol (g) | 0.0 | 0.0 | n/a | 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 |
Arginine (g) | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 2.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | n/a | 3 | 1 |
Ash (g) | 1.2 | 0.3 | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | 1.5 | 0.5 | 0.9 | 0.0 | 0.1 | 0.3 | 1.7 | 0.4 | 0.2 | 0.1 | 0.0 | 8 | 4 |
Aspartic acid (g) | 0.2 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 2.9 | n/a | 0.3 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.4 | 0.0 | n/a | 5 | 2 |
Beta-sitosterol | 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 | n/a | 57.8 | 58 | 29 |
Caffeine (mg) | 0.0 | 0.0 | n/a | 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 |
Calcium (mg) | 40.3 | 16.0 | 4.4 | 12.7 | 10.9 | 2.2 | 2.5 | 18.8 | 9.6 | 149.5 | 1.1 | 4.7 | 1.8 | 169.4 | 0.1 | 2.3 | 18.3 | 0.0 | 465 | 232 |
Calories | 50.0 | 6.4 | 96.7 | 22.0 | 8.9 | 0.9 | 1.4 | 396.7 | 38.4 | 41.7 | 27.3 | 113.8 | 110.4 | 1.2 | 0.0 | 17.2 | 5.1 | 123.8 | 1,062 | 531 |
Calories (kj) | 211.1 | 26.8 | 405.5 | 91.3 | 37.4 | 3.8 | 6.0 | 1,660.0 | 160.8 | 174.0 | 114.2 | 475.9 | 462.1 | 4.9 | 0.0 | 71.3 | 21.3 | 517.9 | 4,444 | 2,222 |
Campesterol | 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 | n/a | 33.7 | 34 | 17 |
Carbohydrates (g) | 11.7 | 1.2 | 22.9 | 5.1 | 2.0 | 0.1 | 0.4 | 0.0 | 2.9 | 6.1 | 5.7 | 23.8 | 23.5 | 0.6 | 0.0 | 0.2 | 0.7 | 0.0 | 107 | 53 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 157.9 | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 161 | 80 |
Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 3.4 | 0.6 | 2.6 | 0.9 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.8 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11 | 6 |
Folate (mcg) | 23.2 | 14.4 | 39.6 | 10.5 | 0.2 | 0.8 | 0.1 | 15.0 | 0.0 | 6.1 | 1.9 | 57.2 | 7.6 | 0.0 | 0.0 | 1.3 | 0.8 | 0.0 | 179 | 89 |
Folate, DFE (mcg) | 23.2 | 14.4 | 39.6 | 10.5 | 0.2 | 0.8 | 0.1 | 15.0 | 0.0 | 6.1 | 1.9 | 90.9 | 7.6 | 0.0 | 0.0 | 1.3 | 0.8 | 0.0 | 212 | 106 |
Folate, food (mcg) | 23.2 | 14.4 | 39.6 | 10.5 | 0.2 | 0.8 | 0.1 | 15.0 | 0.0 | 6.1 | 1.9 | 9.1 | 7.6 | 0.0 | 0.0 | 1.3 | 0.8 | 0.0 | 131 | 65 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 48.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 48 | 24 |
Fructose (g) | 0.7 | 0.2 | n/a | 0.7 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2 | 1 |
Galactose (g) | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.7 | 0.2 | n/a | 1.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 2 | 1 |
Glutamic acid (g) | 0.4 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 4.7 | n/a | 0.8 | 0.3 | 1.1 | 0.5 | n/a | 0.0 | 0.5 | 0.1 | n/a | 9 | 5 |
Glycine (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | n/a | 3 | 1 |
Histidine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | n/a | 1 | 1 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Iron (mg) | 0.4 | 0.1 | 0.5 | 0.1 | 0.1 | 0.0 | 0.1 | 1.9 | 0.5 | 0.0 | 0.1 | 1.5 | 1.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 3 |
Isoleucine (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | n/a | 0.2 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | n/a | 3 | 1 |
Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 6.2 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.8 | n/a | 7 | 4 |
Leucine (g) | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | n/a | 0.4 | 0.1 | 0.2 | 0.3 | n/a | 0.0 | 0.3 | 0.0 | n/a | 4 | 2 |
Lysine (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.6 | n/a | 0.3 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.3 | 0.0 | n/a | 4 | 2 |
Magnesium (mg) | 14.6 | 4.4 | 19.8 | 5.5 | 1.5 | 0.6 | 1.0 | 37.6 | 2.4 | 13.5 | 1.6 | 6.9 | 38.7 | 0.9 | 0.0 | 3.6 | 1.7 | 0.0 | 154 | 77 |
Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | n/a | 1 | 1 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 11.9 | 0.7 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 8.9 | 22 | 11 |
Niacin (mg) | 1.2 | 0.1 | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | 10.2 | 3.3 | 0.1 | 0.1 | 1.8 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 20 | 10 |
Pantothenic acid (mg) | 0.3 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 1.9 | n/a | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 4 | 2 |
Phenylalanine (g) | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | n/a | 2 | 1 |
Phosphorus (mg) | 42.7 | 9.6 | 75.8 | 16.0 | 9.2 | 0.5 | 0.9 | 272.6 | 72.0 | 123.7 | 8.1 | 33.8 | 73.5 | 228.1 | 0.0 | 5.0 | 15.2 | 0.0 | 987 | 493 |
Phytosterols | n/a | 2.4 | n/a | 8.3 | n/a | 0.3 | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 11 | 6 |
Polyunsaturated Fat (g) | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 6.2 | 0.3 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 3.9 | 12 | 6 |
Potassium (mg) | 390.4 | 104.0 | 230.8 | 80.3 | 24.1 | 4.7 | 7.6 | 361.0 | 206.4 | 191.1 | 8.0 | 33.4 | 87.5 | 0.1 | 0.0 | 53.8 | 23.4 | 0.0 | 1,807 | 903 |
Proline (g) | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | n/a | 0.4 | 0.1 | 0.4 | 0.2 | n/a | 0.0 | 0.1 | 0.1 | n/a | 3 | 2 |
Protein (g) | 1.1 | 0.3 | 3.3 | 0.6 | 0.4 | 0.0 | 0.1 | 32.5 | 4.8 | 4.1 | 0.8 | 3.2 | 2.5 | 0.0 | 0.0 | 3.6 | 0.5 | 0.0 | 58 | 29 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 77.1 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 78 | 39 |
Riboflavin (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 1 |
Saturated Fat (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 8.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 10 | 5 |
Selenium (mcg) | 0.1 | 0.2 | 0.8 | 0.3 | 0.9 | n/a | 0.0 | 24.3 | 0.0 | 3.8 | 2.5 | 10.6 | 4.7 | 0.0 | 0.0 | 6.6 | 0.5 | 0.0 | 55 | 28 |
Serine (g) | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.3 | 0.0 | n/a | 2 | 1 |
Sodium (mg) | 84.2 | 32.0 | 3.3 | 2.2 | 1.0 | 0.2 | 0.1 | 142.9 | 72.0 | 51.5 | 0.1 | 0.6 | 10.7 | 181.5 | 155.0 | 54.8 | 6.3 | 0.0 | 798 | 399 |
Starch (g) | 1.7 | 0.0 | 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 | n/a | 2 | 1 |
Stigmasterol | 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 | n/a | 0.4 | 0 | 0 |
Sucrose (g) | 4.4 | 0.0 | n/a | 0.5 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 5 | 2 |
Sugar (g) | 5.8 | 0.7 | n/a | 2.3 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 6.2 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.8 | 0.0 | 17 | 8 |
Theobromine (mg) | 0.0 | 0.0 | n/a | 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 |
Thiamin (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | n/a | 2 | 1 |
Tocopherol, alpha (mg) | 0.8 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 4 | 2 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.6 | n/a | n/a | n/a | 0.0 | 3.8 | 5 | 2 |
Total Fat (g) | 0.3 | 0.1 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 28.7 | 1.4 | 0.1 | 0.1 | 0.3 | 1.1 | 0.0 | 0.0 | 0.1 | 0.0 | 14.0 | 47 | 24 |
Trans-monoenoic Fat | n/a | 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 | n/a | n/a | 0.0 | 0 | 0 |
TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 0.2 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | n/a | 2 | 1 |
Valine (g) | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | n/a | 0.2 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.3 | 0.0 | n/a | 3 | 1 |
Vitamin A, IU (IU) | 20,381.3 | 179.6 | 0.0 | 1.1 | 0.5 | 20.5 | 3.1 | 259.4 | 0.0 | 18.4 | 0.0 | 0.0 | 65.3 | 0.0 | 0.0 | 0.0 | 2.3 | 0.0 | 20,932 | 10,466 |
Vitamin A, RAE (mcg) | 1,018.7 | 8.8 | 0.0 | 0.0 | 0.0 | 1.0 | 0.2 | 77.1 | 0.0 | 2.5 | 0.0 | 0.0 | 3.4 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 1,112 | 556 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 2 | 1 |
Vitamin B-6 (mg) | 0.2 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 1 |
Vitamin C (mg) | 7.2 | 1.2 | 7.0 | 4.1 | 1.9 | 0.2 | 0.0 | 4.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 26 | 13 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 5 |
Water (g) | 107.7 | 38.2 | 82.3 | 49.0 | 3.5 | 0.5 | 0.1 | 127.2 | 230.4 | 111.3 | 0.9 | 3.7 | 3.1 | 0.1 | 0.0 | 28.9 | 13.6 | 0.0 | 801 | 400 |
Zinc (mg) | 0.3 | 0.1 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 3.0 | 0.2 | 0.5 | 0.1 | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 6 | 3 |
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