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 (236g) skinless chicken breast halves |
1/3 cup (46g) cashews |
1 cup (30g) baby spinach leaves |
4 (76g) phyllo pastry sheets |
1/3 cup (37g) mozzarella cheese |
1 (50g) eggs |
1/2 cup (60g) seasoned dry bread crumbs |
2 teaspoons (0g) italian seasoning |
60 g (60g) butter |
2 teaspoons (6g) garlic |
2 tablespoons (27g) olive oil |
400 g (396g) diced tomatoes |
1/4 cup (59g) white wine |
1/4 cup (22g) basil leaves |
1/3 cup (80g) light cream |
1 teaspoon (0g) italian seasoning |
2 tablespoons (0g) garlic flakes |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
Alanine (g) | 2.9 | 0.3 | 0.0 | 0.2 | 0.3 | 0.4 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 5 | 2 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 6.1 | 0.0 | 0.0 | n/a | n/a | n/a | 6 | 3 |
Arginine (g) | 3.4 | 0.8 | 0.0 | 0.2 | 0.2 | 0.4 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 6 | 3 |
Ash (g) | 2.7 | 1.8 | 0.5 | 1.2 | 1.2 | 0.5 | 3.3 | n/a | 1.3 | 0.1 | 0.0 | 2.0 | 0.1 | 0.3 | 0.5 | n/a | n/a | n/a | 16 | 8 |
Aspartic acid (g) | 4.7 | 0.7 | 0.1 | 0.2 | 0.6 | 0.7 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.1 | 0.2 | n/a | n/a | n/a | 8 | 4 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Calcium (mg) | 11.8 | 20.5 | 29.7 | 8.4 | 188.3 | 28.0 | 109.2 | n/a | 14.3 | 10.1 | 0.3 | 39.6 | 5.3 | 38.3 | 76.7 | n/a | n/a | n/a | 581 | 290 |
Calories | 269.0 | 261.9 | 6.9 | 227.2 | 111.9 | 71.5 | 229.8 | n/a | 427.6 | 8.3 | 238.7 | 71.3 | 48.2 | 5.0 | 155.8 | n/a | n/a | n/a | 2,133 | 1,067 |
Calories (kj) | 1,125.7 | 1,095.8 | 29.1 | 950.8 | 467.7 | 299.5 | 962.4 | n/a | 1,788.6 | 34.9 | 998.7 | 293.0 | 201.1 | 20.3 | 653.7 | n/a | n/a | n/a | 8,921 | 4,461 |
Campesterol | n/a | n/a | 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 | 0 | 0 |
Carbohydrates (g) | 0.0 | 14.9 | 1.1 | 40.0 | 0.8 | 0.4 | 41.1 | n/a | 0.0 | 1.9 | 0.0 | 15.4 | 1.5 | 0.6 | 2.9 | n/a | n/a | n/a | 121 | 60 |
Cholesterol (mg) | 151.0 | 0.0 | 0.0 | 0.0 | 29.5 | 186.0 | 0.6 | n/a | 128.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 52.7 | n/a | n/a | n/a | 548 | 274 |
Copper (mg) | 0.1 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 1 |
Cystine (g) | 0.5 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 1 |
Dietary Fiber (g) | 0.0 | 1.4 | 0.7 | 1.4 | 0.0 | 0.0 | 2.9 | n/a | 0.0 | 0.1 | 0.0 | 4.8 | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 12 | 6 |
Folate (mcg) | 9.4 | 31.5 | 58.2 | 66.9 | 2.6 | 23.5 | 71.4 | n/a | 1.8 | 0.2 | 0.0 | 59.4 | 0.6 | 14.7 | 1.6 | n/a | n/a | n/a | 342 | 171 |
Folate, DFE (mcg) | 9.4 | 31.5 | 58.2 | 104.1 | 2.6 | 23.5 | 112.8 | n/a | 1.8 | 0.2 | 0.0 | 59.4 | 0.6 | 14.7 | 1.6 | n/a | n/a | n/a | 420 | 210 |
Folate, food (mcg) | 9.4 | 31.5 | 58.2 | 13.7 | 2.6 | 23.5 | 12.0 | n/a | 1.8 | 0.2 | 0.0 | 59.4 | 0.6 | 14.7 | 1.6 | n/a | n/a | n/a | 229 | 115 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 53.2 | 0.0 | 0.0 | 59.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 113 | 56 |
Fructose | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 1.2 | n/a | n/a | n/a | n/a | 5.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | 7 | 3 |
Galactose | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 0.0 | n/a | 0.2 | 0.2 | 1.1 | n/a | n/a | n/a | n/a | 5.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 6 | 3 |
Glutamic acid (g) | 7.4 | 1.7 | 0.1 | 1.8 | 1.7 | 0.8 | 2.6 | n/a | 0.1 | 0.0 | 0.0 | 1.7 | n/a | 0.1 | 0.5 | n/a | n/a | n/a | 18 | 9 |
Glycine (g) | 2.2 | 0.4 | 0.0 | 0.2 | 0.2 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 2 |
Histidine (g) | 1.9 | 0.2 | 0.0 | 0.1 | 0.2 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 3 | 1 |
Iron (mg) | 0.9 | 2.7 | 0.8 | 2.4 | 0.2 | 0.9 | 3.0 | n/a | 0.0 | 0.1 | 0.2 | 1.1 | 0.2 | 0.7 | 0.0 | n/a | n/a | n/a | 13 | 7 |
Isoleucine (g) | 2.5 | 0.3 | 0.0 | 0.2 | 0.4 | 0.3 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 4 | 2 |
Lactose | n/a | n/a | 0.0 | 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 | 0 | 0 |
Leucine (g) | 4.1 | 0.6 | 0.1 | 0.4 | 0.7 | 0.5 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 7 | 4 |
Lysine (g) | 4.8 | 0.4 | 0.1 | 0.1 | 0.4 | 0.5 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 7 | 3 |
Magnesium (mg) | 61.4 | 118.6 | 23.7 | 11.4 | 7.5 | 6.0 | 27.6 | n/a | 1.2 | 1.4 | 0.0 | 43.6 | 5.9 | 13.8 | 7.2 | n/a | n/a | n/a | 329 | 165 |
Maltose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 1 |
Manganese (mg) | 0.0 | 0.4 | 0.3 | 0.4 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 3 | 1 |
Methionine (g) | 1.3 | 0.1 | 0.0 | 0.1 | 0.2 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 2 | 1 |
Monounsaturated Fat (g) | 1.8 | 12.5 | 0.0 | 2.4 | 2.5 | 1.8 | 0.7 | n/a | 12.5 | 0.0 | 19.7 | 0.1 | 0.0 | 0.0 | 4.5 | n/a | n/a | n/a | 58 | 29 |
Niacin (mg) | 24.6 | 0.6 | 0.2 | 3.1 | 0.0 | 0.0 | 3.7 | n/a | 0.0 | 0.0 | 0.0 | 2.4 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 35 | 18 |
Pantothenic acid (mg) | 3.4 | 0.6 | 0.0 | 0.2 | 0.1 | 0.8 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 6 | 3 |
Phenylalanine (g) | 2.0 | 0.4 | 0.0 | 0.3 | 0.4 | 0.3 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 4 | 2 |
Phosphorus (mg) | 495.6 | 223.5 | 14.7 | 57.0 | 132.0 | 99.0 | 106.2 | n/a | 14.3 | 8.6 | 0.0 | 95.0 | 10.6 | 12.1 | 63.9 | n/a | n/a | n/a | 1,333 | 666 |
Phytosterols | n/a | 72.1 | 2.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 59.7 | 27.7 | n/a | n/a | n/a | n/a | n/a | n/a | 162 | 81 |
Polyunsaturated Fat (g) | 0.9 | 3.6 | 0.0 | 0.7 | 0.3 | 1.0 | 1.4 | n/a | 1.8 | 0.0 | 2.8 | 0.3 | 0.0 | 0.1 | 0.6 | n/a | n/a | n/a | 14 | 7 |
Potassium (mg) | 873.2 | 257.8 | 167.4 | 56.2 | 28.3 | 69.0 | 138.6 | n/a | 14.3 | 22.5 | 0.3 | 938.5 | 41.7 | 63.8 | 97.5 | n/a | n/a | n/a | 2,769 | 1,385 |
Proline (g) | 1.6 | 0.3 | 0.0 | 0.6 | 0.9 | 0.3 | 0.9 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 5 | 2 |
Protein (g) | 50.1 | 7.0 | 0.9 | 5.4 | 8.3 | 6.3 | 8.5 | n/a | 0.5 | 0.4 | 0.0 | 3.5 | 0.0 | 0.7 | 2.2 | n/a | n/a | n/a | 94 | 47 |
Retinol (mcg) | 21.2 | 0.0 | 0.0 | 0.0 | 64.9 | 80.0 | n/a | n/a | 400.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 142.3 | n/a | n/a | n/a | 709 | 354 |
Riboflavin (mg) | 0.2 | 0.1 | 0.1 | 0.3 | 0.1 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 1 |
Saturated Fat (g) | 1.3 | 4.2 | 0.0 | 1.1 | 4.9 | 1.6 | 0.8 | n/a | 30.6 | 0.0 | 3.7 | 0.1 | 0.0 | 0.0 | 9.6 | n/a | n/a | n/a | 58 | 29 |
Selenium (mcg) | 75.5 | 5.3 | 0.3 | 17.7 | 6.3 | 15.4 | 14.8 | n/a | 0.6 | 0.8 | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | n/a | n/a | n/a | 137 | 69 |
Serine (g) | 1.9 | 0.4 | 0.0 | 0.3 | 0.3 | 0.5 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 4 | 2 |
Sodium (mg) | 273.8 | 292.0 | 23.7 | 367.1 | 233.8 | 71.0 | 1,055.4 | n/a | 425.8 | 1.0 | 0.5 | 19.8 | 2.9 | 0.9 | 32.0 | n/a | n/a | n/a | 2,800 | 1,400 |
Starch | n/a | n/a | n/a | n/a | n/a | n/a | 33.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 33 | 16 |
Stigmasterol | n/a | n/a | 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 | 0 | 0 |
Sucrose | n/a | n/a | 0.0 | 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 | 0 | 0 |
Sugar (g) | 0.0 | 2.3 | 0.1 | 0.1 | 0.4 | 0.2 | 3.4 | n/a | 0.0 | 0.1 | 0.0 | 10.4 | 0.6 | 0.1 | 0.1 | n/a | n/a | n/a | 18 | 9 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Thiamin (mg) | 0.2 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 1 |
Threonine (g) | 2.2 | 0.3 | 0.0 | 0.1 | 0.4 | 0.3 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 4 | 2 |
Tocopherol, alpha (mg) | 0.4 | 0.4 | 0.6 | 0.1 | 0.1 | 0.5 | 0.2 | n/a | 1.4 | 0.0 | 3.9 | 2.1 | 0.0 | 0.2 | 0.4 | n/a | n/a | n/a | 10 | 5 |
Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.2 | n/a | 0.1 | n/a | n/a | 0.3 | 0.5 | n/a | 0.0 | n/a | 0.2 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
Total Fat (g) | 6.1 | 21.1 | 0.1 | 4.6 | 8.3 | 4.8 | 3.3 | n/a | 48.4 | 0.0 | 27.0 | 0.8 | 0.0 | 0.1 | 15.4 | n/a | n/a | n/a | 140 | 70 |
Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
Tryptophan (g) | 0.6 | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 1 |
Tyrosine (g) | 1.8 | 0.2 | 0.0 | 0.2 | 0.4 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 3 | 2 |
Valine (g) | 2.6 | 0.5 | 0.0 | 0.2 | 0.5 | 0.4 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 5 | 2 |
Vitamin A, IU (IU) | 70.8 | 0.0 | 2,813.1 | 0.0 | 252.1 | 270.0 | 115.8 | n/a | 1,490.4 | 0.5 | 0.0 | 3,298.7 | 0.0 | 1,140.7 | 524.3 | n/a | n/a | n/a | 9,976 | 4,988 |
Vitamin A, RAE (mcg) | 21.2 | 0.0 | 140.7 | 0.0 | 66.8 | 80.0 | 6.0 | n/a | 407.9 | 0.0 | 0.0 | 166.3 | 0.0 | 57.1 | 144.7 | n/a | n/a | n/a | 1,091 | 545 |
Vitamin B-12 (mcg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.9 | 0.4 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 2 | 1 |
Vitamin B-6 (mg) | 1.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
Vitamin C (mg) | 2.8 | 0.0 | 8.4 | 0.0 | 0.0 | 0.0 | 1.6 | n/a | 0.0 | 1.7 | 0.0 | 54.3 | 0.0 | 3.9 | 0.6 | n/a | n/a | n/a | 73 | 37 |
Vitamin D (IU) | 11.8 | 0.0 | 0.0 | 0.0 | 6.0 | 41.0 | n/a | n/a | 35.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.2 | n/a | n/a | n/a | 106 | 53 |
Water (g) | 178.9 | 0.8 | 27.4 | 24.8 | 18.7 | 38.1 | 3.8 | n/a | 9.5 | 3.3 | 0.0 | 374.3 | 51.1 | 19.9 | 58.9 | n/a | n/a | n/a | 809 | 405 |
Zinc (mg) | 1.4 | 2.6 | 0.2 | 0.4 | 1.1 | 0.6 | 0.9 | n/a | 0.1 | 0.1 | 0.0 | 0.7 | 0.1 | 0.2 | 0.2 | n/a | n/a | n/a | 8 | 4 |
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.