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 (426g) red potatoes |
2 (236g) boneless skinless chicken breast halves |
1 teaspoon (2g) ground coriander |
1 teaspoon (2g) ground cumin |
1 teaspoon (6g) salt |
1/2 teaspoon (1g) fresh ground pepper |
1/4 cup (57g) butter |
1 tablespoon (14g) olive oil |
1 large (150g) onions |
3 1/2 ounces (99g) fresh shiitake mushrooms |
2 (6g) garlic cloves |
1 (45g) anaheim chilies |
1/2 cup (118g) dry white wine |
1 1/2 cups (360g) chicken stock |
3 tablespoons (22g) all-purpose flour |
3/4 cup (75g) snap peas |
8 sheets (152g) phyllo dough |
1/4 cup (57g) butter |
2 cups (60g) baby spinach leaves |
Total | 1 serving | |
Alanine (g) | 0.2 | 2.9 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.3 | 0.0 | 0.1 | 4 | 1 |
Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12 | 3 |
Arginine (g) | 0.4 | 3.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.4 | 0.0 | 0.1 | 5 | 1 |
Ash (g) | 4.7 | 2.7 | 0.1 | 0.2 | 6.0 | 0.1 | 1.2 | 0.0 | 0.5 | 0.3 | 0.1 | 0.3 | 0.2 | 2.3 | 0.1 | 0.5 | 2.4 | 1.2 | 1.0 | 24 | 6 |
Aspartic acid (g) | 1.9 | 4.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.2 | 0.5 | 0.0 | 0.1 | 8 | 2 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.3 | n/a | 5 | 1 |
Caffeine (mg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 42.6 | 11.8 | 12.8 | 19.6 | 1.4 | 5.1 | 13.6 | 0.1 | 34.5 | 3.0 | 10.9 | 8.1 | 10.6 | 10.8 | 3.4 | 27.8 | 16.7 | 13.6 | 59.4 | 306 | 76 |
Calories | 298.2 | 269.0 | 5.4 | 7.9 | 0.0 | 2.9 | 406.9 | 119.3 | 60.0 | 55.6 | 8.9 | 18.0 | 96.4 | 129.6 | 81.9 | 23.3 | 454.5 | 406.9 | 13.8 | 2,458 | 615 |
Calories (kj) | 1,256.7 | 1,125.7 | 22.4 | 32.9 | 0.0 | 12.1 | 1,701.9 | 499.4 | 249.0 | 232.2 | 37.4 | 75.2 | 402.2 | 543.6 | 342.7 | 98.3 | 1,901.5 | 1,701.9 | 58.2 | 10,293 | 2,573 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 4.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 4 | 1 |
Carbohydrates (g) | 67.7 | 0.0 | 1.0 | 0.9 | 0.0 | 0.7 | 0.0 | 0.0 | 14.0 | 14.3 | 2.0 | 4.3 | 3.1 | 12.7 | 17.2 | 5.2 | 80.0 | 0.0 | 2.2 | 225 | 56 |
Cholesterol (mg) | 0.0 | 151.0 | 0.0 | 0.0 | 0.0 | 0.0 | 122.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10.8 | 0.0 | 0.0 | 0.0 | 122.0 | 0.0 | 406 | 101 |
Copper (mg) | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 2 | 1 |
Cystine (g) | 0.1 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 7.2 | 0.0 | 0.8 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 2.6 | 2.1 | 0.1 | 0.7 | 0.0 | 0.0 | 0.6 | 2.0 | 2.9 | 0.0 | 1.3 | 21 | 5 |
Folate (mcg) | 76.7 | 9.4 | 0.0 | 0.2 | 0.0 | 0.2 | 1.7 | 0.0 | 28.5 | 20.8 | 0.2 | 10.4 | 1.2 | 18.0 | 5.8 | 24.8 | 133.8 | 1.7 | 116.4 | 450 | 112 |
Folate, DFE (mcg) | 76.7 | 9.4 | 0.0 | 0.2 | 0.0 | 0.2 | 1.7 | 0.0 | 28.5 | 20.8 | 0.2 | 10.4 | 1.2 | 18.0 | 5.8 | 24.8 | 208.2 | 1.7 | 116.4 | 524 | 131 |
Folate, food (mcg) | 76.7 | 9.4 | 0.0 | 0.2 | 0.0 | 0.2 | 1.7 | 0.0 | 28.5 | 20.8 | 0.2 | 10.4 | 1.2 | 18.0 | 5.8 | 24.8 | 27.4 | 1.7 | 116.4 | 343 | 86 |
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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 106.4 | 0.0 | 0.0 | 106 | 27 |
Fructose (g) | 1.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.9 | n/a | n/a | n/a | n/a | n/a | n/a | 1.0 | n/a | n/a | 0.1 | 4 | 1 |
Galactose (g) | 0.0 | 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 | n/a | 0.1 | 0 | 0 |
Glucose (dextrose) (g) | 1.7 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 3.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | 0.1 | 6 | 1 |
Glutamic acid (g) | 1.4 | 7.4 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.4 | 0.0 | 0.1 | n/a | n/a | 0.8 | 0.1 | 3.6 | 0.1 | 0.2 | 15 | 4 |
Glycine (g) | 0.2 | 2.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.4 | 0.0 | 0.1 | 3 | 1 |
Histidine (g) | 0.1 | 1.9 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 2 | 1 |
Hydroxyproline | 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 | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 3.1 | 0.9 | 0.3 | 1.4 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.4 | 0.1 | 0.5 | 0.3 | 0.8 | 0.3 | 0.8 | 4.9 | 0.0 | 1.6 | 16 | 4 |
Isoleucine (g) | 0.3 | 2.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.4 | 0.0 | 0.1 | 3 | 1 |
Lactose (g) | 0.0 | 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 | n/a | 0.0 | 0 | 0 |
Leucine (g) | 0.4 | 4.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.7 | 0.0 | 0.1 | 6 | 1 |
Lysine (g) | 0.4 | 4.8 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | 6 | 1 |
Magnesium (mg) | 93.7 | 61.4 | 5.9 | 7.7 | 0.1 | 2.0 | 1.1 | 0.0 | 15.0 | 13.9 | 1.5 | 11.3 | 11.8 | 14.4 | 4.9 | 18.8 | 22.8 | 1.1 | 47.4 | 335 | 84 |
Maltose (g) | 0.0 | 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 | n/a | 0.0 | 0 | 0 |
Manganese (mg) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | n/a | 0.2 | 0.2 | 0.7 | 0.0 | 0.5 | 3 | 1 |
Methionine (g) | 0.1 | 1.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 2 | 0 |
Monounsaturated Fat (g) | 0.0 | 1.8 | 0.2 | 0.3 | 0.0 | 0.0 | 11.9 | 9.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 4.8 | 11.9 | 0.0 | 43 | 11 |
Niacin (mg) | 4.9 | 24.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.5 | 0.0 | 0.4 | 0.1 | 5.7 | 0.3 | 0.6 | 6.2 | 0.0 | 0.4 | 45 | 11 |
Pantothenic acid (mg) | 1.2 | 3.4 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 3.6 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.2 | 0.5 | 0.1 | 0.0 | 9 | 2 |
Phenylalanine (g) | 0.3 | 2.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.5 | 0.0 | 0.1 | 3 | 1 |
Phosphorus (mg) | 259.9 | 495.6 | 7.4 | 10.5 | 0.0 | 1.8 | 13.6 | 0.0 | 43.5 | 28.8 | 9.2 | 20.7 | 21.2 | 97.2 | 24.3 | 28.5 | 114.0 | 13.6 | 29.4 | 1,219 | 305 |
Phytosterols (mg) | 21.3 | n/a | 0.8 | 1.4 | 0.0 | 1.1 | n/a | 29.8 | 22.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5.4 | 82 | 21 |
Polyunsaturated Fat (g) | 0.3 | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 1.7 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 0.1 | 1.4 | 1.7 | 0.1 | 9 | 2 |
Potassium (mg) | 1,938.3 | 873.2 | 22.8 | 37.5 | 0.5 | 15.3 | 13.6 | 0.1 | 219.0 | 116.1 | 24.1 | 153.0 | 83.5 | 378.0 | 24.1 | 158.3 | 112.5 | 13.6 | 334.8 | 4,518 | 1,130 |
Proline (g) | 0.2 | 1.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.1 | 1.3 | 0.0 | 0.1 | 4 | 1 |
Protein (g) | 8.1 | 50.1 | 0.2 | 0.4 | 0.0 | 0.1 | 0.5 | 0.0 | 1.7 | 1.5 | 0.4 | 0.9 | 0.1 | 9.1 | 2.3 | 1.4 | 10.8 | 0.5 | 1.7 | 90 | 22 |
Retinol (mcg) | 0.0 | 21.2 | 0.0 | 0.0 | 0.0 | 0.0 | 380.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.0 | 0.0 | 0.0 | 380.8 | 0.0 | 786 | 197 |
Riboflavin (mg) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.5 | 0.0 | 0.1 | 2 | 0 |
Saturated Fat (g) | 0.1 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 29.2 | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 2.2 | 29.2 | 0.0 | 65 | 16 |
Selenium (mcg) | 2.1 | 75.5 | 0.5 | 0.1 | 0.0 | 0.1 | 0.6 | 0.0 | 0.8 | 24.6 | 0.9 | 0.2 | 0.1 | 7.9 | 7.6 | 0.5 | 35.4 | 0.6 | 0.6 | 158 | 39 |
Serine (g) | 0.3 | 1.9 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.5 | 0.0 | 0.1 | 3 | 1 |
Sodium (mg) | 76.7 | 273.8 | 0.6 | 3.5 | 2,325.5 | 0.2 | 405.2 | 0.3 | 6.0 | 4.0 | 1.0 | 3.2 | 5.9 | 514.8 | 0.4 | 4.5 | 734.2 | 405.2 | 47.4 | 4,812 | 1,203 |
Starch (g) | 56.9 | 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 | 0.7 | n/a | n/a | n/a | 58 | 14 |
Stigmasterol | 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 | n/a | 0.0 | n/a | 0 | 0 |
Sucrose (g) | 1.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | 0.0 | 3 | 1 |
Sugar (g) | 5.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.4 | 3.8 | 0.1 | 2.3 | 1.1 | 5.7 | 0.1 | 2.4 | 0.3 | 0.0 | 0.3 | 28 | 7 |
Theobromine (mg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.8 | 0.0 | 0.0 | 2 | 0 |
Threonine (g) | 0.3 | 2.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.3 | 0.0 | 0.1 | 3 | 1 |
Tocopherol, alpha (mg) | 0.0 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 1.3 | 1.9 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.3 | 0.1 | 1.3 | 1.2 | 7 | 2 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.2 | n/a | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
Total Fat (g) | 0.6 | 6.1 | 0.3 | 0.5 | 0.0 | 0.0 | 46.0 | 13.5 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 4.3 | 0.2 | 0.2 | 9.1 | 46.0 | 0.2 | 128 | 32 |
Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.7 | n/a | 3 | 1 |
TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 1.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.9 | n/a | 4 | 1 |
Tryptophan (g) | 0.1 | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.2 | 1.8 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 0.1 | 3 | 1 |
Valine (g) | 0.4 | 2.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.4 | 0.0 | 0.1 | 4 | 1 |
Vitamin A, IU (IU) | 29.8 | 70.8 | 0.0 | 26.7 | 0.0 | 6.3 | 1,418.2 | 0.0 | 3.0 | 0.0 | 0.5 | 530.6 | 0.0 | 10.8 | 0.0 | 517.5 | 0.0 | 1,418.2 | 5,626.2 | 9,659 | 2,415 |
Vitamin A, RAE (mcg) | 0.0 | 21.2 | 0.0 | 1.3 | 0.0 | 0.3 | 388.2 | 0.0 | 0.0 | 0.0 | 0.0 | 26.6 | 0.0 | 3.6 | 0.0 | 26.3 | 0.0 | 388.2 | 281.4 | 1,137 | 284 |
Vitamin B-12 (mcg) | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.7 | 1.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 4 | 1 |
Vitamin C (mg) | 36.6 | 2.8 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 11.1 | 0.3 | 1.9 | 109.1 | 0.0 | 0.7 | 0.0 | 9.2 | 0.0 | 0.0 | 16.9 | 189 | 47 |
Vitamin D (IU) | 0.0 | 11.8 | 0.0 | 0.0 | 0.0 | 0.0 | 34.1 | 0.0 | 0.0 | 27.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 34.1 | 0.0 | 108 | 27 |
Water (g) | 344.9 | 178.9 | 0.2 | 0.2 | 0.0 | 0.1 | 9.0 | 0.0 | 133.7 | 82.8 | 3.5 | 39.5 | 102.1 | 331.7 | 2.7 | 67.7 | 49.6 | 9.0 | 54.8 | 1,410 | 353 |
Zinc (mg) | 1.4 | 1.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 1.3 | 0.1 | 0.1 | 0.1 | 0.5 | 0.2 | 0.2 | 0.7 | 0.1 | 0.3 | 7 | 2 |
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