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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1 cup (160g) onions |
1 (3g) garlic cloves |
1 cup (0g) reduced-fat chicken broth |
1 1/2 cups (225g) potatoes |
1 1/2 cups (192g) carrots |
1 cup (100g) green beans |
10 ounces (0g) reduced-fat cream of chicken soup |
1 1/2 tablespoons (11g) all-purpose flour |
2 cups (280g) cooked chicken breasts |
2 tablespoons (8g) fresh parsley |
1/4 teaspoon (0g) dried basil |
1/4 teaspoon (0g) dried thyme |
1/4 teaspoon (1g) black pepper |
1 cup (125g) all-purpose flour |
1/2 teaspoon (0g) ground sage |
1/2 teaspoon (2g) baking powder |
1/4 teaspoon (2g) salt |
2 tablespoons (28g) butter |
1/3 cup (82g) skim milk |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.1 | n/a | 0.0 | 4.7 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.1 | 6 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 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 | n/a | 0 | 0 |
| Arginine (g) | 0.2 | 0.0 | n/a | 0.2 | 0.2 | 0.1 | n/a | 0.0 | 5.1 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.1 | 7 | 2 |
| Ash (g) | 0.6 | 0.0 | n/a | 2.4 | 1.9 | 0.7 | n/a | 0.1 | 2.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 1.7 | 1.5 | 0.6 | 0.7 | 14 | 3 |
| Aspartic acid (g) | 0.1 | 0.0 | n/a | 1.1 | 0.4 | 0.3 | n/a | 0.0 | 7.4 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.2 | 10 | 3 |
| 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 | 1.1 | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 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 | n/a | 0 | 0 |
| Calcium (mg) | 36.8 | 5.4 | n/a | 27.0 | 63.4 | 37.0 | n/a | 1.7 | 39.2 | 10.5 | 3.9 | 6.6 | 2.5 | 18.8 | 5.8 | 169.4 | 0.4 | 6.8 | 117.1 | 552 | 138 |
| Calories | 64.0 | 4.5 | n/a | 173.3 | 78.7 | 31.0 | n/a | 40.9 | 551.6 | 2.7 | 0.4 | 1.0 | 1.4 | 455.0 | 1.1 | 1.2 | 0.0 | 203.6 | 33.6 | 1,644 | 411 |
| Calories (kj) | 265.6 | 18.7 | n/a | 722.3 | 332.2 | 131.0 | n/a | 171.3 | 2,307.2 | 11.5 | 1.7 | 4.0 | 6.0 | 1,903.8 | 4.6 | 4.9 | 0.0 | 851.7 | 139.3 | 6,876 | 1,719 |
| 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 | 0.0 | n/a | 0 | 0 |
| Carbohydrates (g) | 14.9 | 1.0 | n/a | 39.3 | 18.4 | 7.0 | n/a | 8.6 | 0.0 | 0.5 | 0.1 | 0.2 | 0.4 | 95.4 | 0.2 | 0.6 | 0.0 | 0.0 | 4.6 | 191 | 48 |
| Cholesterol (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 235.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 61.1 | 1.6 | 298 | 74 |
| Copper (mg) | 0.1 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 1.1 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 2.7 | 0.1 | n/a | 5.0 | 5.4 | 2.7 | n/a | 0.3 | 0.0 | 0.3 | 0.1 | 0.1 | 0.1 | 3.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 20 | 5 |
| Folate (mcg) | 30.4 | 0.1 | n/a | 36.0 | 36.5 | 33.0 | n/a | 2.9 | 11.2 | 11.6 | 0.5 | 1.0 | 0.1 | 32.5 | 1.0 | 0.0 | 0.0 | 0.9 | 4.9 | 202 | 51 |
| Folate, DFE (mcg) | 30.4 | 0.1 | n/a | 36.0 | 36.5 | 33.0 | n/a | 2.9 | 11.2 | 11.6 | 0.5 | 1.0 | 0.1 | 32.5 | 1.0 | 0.0 | 0.0 | 0.9 | 4.9 | 202 | 51 |
| Folate, food (mcg) | 30.4 | 0.1 | n/a | 36.0 | 36.5 | 33.0 | n/a | 2.9 | 11.2 | 11.6 | 0.5 | 1.0 | 0.1 | 32.5 | 1.0 | 0.0 | 0.0 | 0.9 | 4.9 | 202 | 51 |
| Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | 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 |
| Fructose (g) | 2.1 | n/a | n/a | 0.6 | 1.1 | 1.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 3.2 | n/a | n/a | 0.7 | 1.1 | 1.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 7 | 2 |
| Glutamic acid (g) | 0.4 | 0.0 | n/a | 0.8 | 0.7 | 0.2 | n/a | 0.4 | 12.3 | 0.0 | 0.0 | n/a | 0.0 | 4.3 | n/a | n/a | 0.0 | 0.1 | 0.7 | 20 | 5 |
| Glycine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 4.8 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.1 | 6 | 1 |
| Histidine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 2.5 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.1 | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.3 | 0.1 | n/a | 1.8 | 0.6 | 1.0 | n/a | 0.1 | 3.0 | 0.5 | 0.2 | 0.4 | 0.1 | 1.5 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 10 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 4.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.2 | 5 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 0.1 | n/a | 0.1 | 6.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 0.0 | 0.0 | 0.3 | 8 | 2 |
| Lysine (g) | 0.1 | 0.0 | n/a | 0.2 | 0.2 | 0.1 | n/a | 0.0 | 6.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.3 | 8 | 2 |
| Magnesium (mg) | 16.0 | 0.8 | n/a | 51.8 | 23.0 | 25.0 | n/a | 2.5 | 75.6 | 3.8 | 1.2 | 0.8 | 1.0 | 27.5 | 1.5 | 0.9 | 0.0 | 0.6 | 13.1 | 245 | 61 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.2 | 0.1 | n/a | 0.3 | 0.3 | 0.2 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Methionine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 2.3 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.1 | 3 | 1 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 8.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 6.0 | 0.1 | 15 | 4 |
| Niacin (mg) | 0.2 | 0.0 | n/a | 2.4 | 1.9 | 0.7 | n/a | 0.1 | 35.6 | 0.1 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 43 | 11 |
| Pantothenic acid (mg) | 0.2 | 0.0 | n/a | 0.7 | 0.5 | 0.2 | n/a | 0.0 | 2.6 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 5 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | n/a | 0.1 | 3.3 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.2 | 5 | 1 |
| Phosphorus (mg) | 46.4 | 4.6 | n/a | 128.3 | 67.2 | 38.0 | n/a | 12.1 | 599.2 | 4.4 | 0.5 | 0.7 | 0.9 | 135.0 | 0.3 | 228.1 | 0.0 | 6.8 | 91.7 | 1,364 | 341 |
| Phytosterols (mg) | 24.0 | n/a | n/a | 11.3 | n/a | n/a | n/a | n/a | n/a | 0.4 | 0.2 | 0.6 | 0.5 | n/a | 0.9 | n/a | 0.0 | n/a | n/a | 38 | 9 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.1 | n/a | 0.0 | 4.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 7 | 2 |
| Potassium (mg) | 233.6 | 12.0 | n/a | 947.3 | 614.4 | 211.0 | n/a | 12.0 | 686.0 | 42.1 | 4.6 | 2.8 | 7.6 | 133.8 | 3.7 | 0.1 | 0.1 | 6.8 | 149.1 | 3,067 | 767 |
| Proline (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.1 | 3.8 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | n/a | n/a | 0.0 | 0.0 | 0.3 | 6 | 2 |
| Protein (g) | 1.8 | 0.2 | n/a | 4.5 | 1.8 | 1.8 | n/a | 1.2 | 83.4 | 0.2 | 0.0 | 0.0 | 0.1 | 12.9 | 0.0 | 0.0 | 0.0 | 0.2 | 3.2 | 112 | 28 |
| Retinol (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 78.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 190.6 | 50.0 | 319 | 80 |
| Riboflavin (mg) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Saturated Fat (g) | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 6.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 14.6 | 0.1 | 21 | 5 |
| Selenium (mcg) | 0.8 | 0.4 | n/a | 0.7 | 0.2 | 0.6 | n/a | 3.8 | 69.2 | 0.0 | 0.0 | 0.0 | 0.0 | 42.4 | 0.0 | 0.0 | 0.0 | 0.3 | 2.0 | 120 | 30 |
| Serine (g) | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | n/a | 0.1 | 2.9 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.2 | 4 | 1 |
| Sodium (mg) | 6.4 | 0.5 | n/a | 13.5 | 132.5 | 6.0 | n/a | 0.2 | 198.8 | 4.3 | 0.1 | 0.2 | 0.1 | 2.5 | 0.0 | 181.5 | 581.4 | 202.8 | 48.3 | 1,379 | 345 |
| Starch (g) | 0.0 | n/a | n/a | 34.7 | 2.7 | 0.9 | 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 | 38 | 10 |
| 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 | 0.0 | n/a | 0 | 0 |
| Sucrose (g) | 1.6 | n/a | n/a | 0.4 | 6.9 | 0.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 9 | 2 |
| Sugar (g) | 6.8 | 0.0 | n/a | 1.8 | 9.1 | 3.3 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 21 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 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 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.4 | 0.1 | n/a | 0.0 | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.1 | 5 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 0.4 | n/a | 0.0 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 3 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Total Fat (g) | 0.2 | 0.0 | n/a | 0.2 | 0.5 | 0.2 | n/a | 0.1 | 21.8 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 23.0 | 0.2 | 48 | 12 |
| 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 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.8 | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.9 | n/a | 1 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 2.7 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.2 | 4 | 1 |
| Valine (g) | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | n/a | 0.0 | 4.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.2 | 5 | 1 |
| Vitamin A, IU (IU) | 3.2 | 0.3 | n/a | 4.5 | 32,075.5 | 690.0 | n/a | 0.0 | 260.4 | 640.2 | 1.3 | 13.3 | 3.1 | 0.0 | 20.7 | 0.0 | 0.0 | 709.7 | 166.3 | 34,589 | 8,647 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | n/a | 0.0 | 1,603.2 | 35.0 | n/a | 0.0 | 78.4 | 32.0 | 0.1 | 0.7 | 0.2 | 0.0 | 1.0 | 0.0 | 0.0 | 194.3 | 50.0 | 1,995 | 499 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.0 | n/a | 0.7 | 0.3 | 0.1 | n/a | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Vitamin C (mg) | 11.8 | 0.9 | n/a | 44.3 | 11.3 | 12.2 | n/a | 0.0 | 0.0 | 10.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 92 | 23 |
| Vitamin D (IU) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 14.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17.0 | 32.8 | 64 | 16 |
| Water (g) | 142.6 | 1.8 | n/a | 178.5 | 169.5 | 90.3 | n/a | 1.3 | 174.8 | 6.7 | 0.0 | 0.0 | 0.1 | 14.9 | 0.0 | 0.1 | 0.0 | 4.5 | 73.2 | 858 | 215 |
| Zinc (mg) | 0.3 | 0.0 | n/a | 0.7 | 0.5 | 0.2 | n/a | 0.1 | 2.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 6 | 2 |
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