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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1/2 cup (123g) plain fat-free yogurt |
1/4 cup (60g) reduced-fat mayonnaise |
2 tablespoons (7g) flat leaf parsley |
3 tablespoons (18g) green onions |
1 tablespoon (3g) fresh chives |
3 tablespoons (0g) white wine vinegar |
2 teaspoons (16g) anchovy paste |
1 teaspoon (2g) fresh tarragon |
1/4 teaspoon (1g) fresh ground black pepper |
1/8 teaspoon (1g) salt |
1 (3g) garlic cloves |
8 cups (376g) romaine lettuce |
1 cup (34g) watercress |
1 1/2 cups (210g) cooked chicken breasts |
2 (246g) tomatoes |
2 (88g) hardboiled egg |
1/2 cup (75g) avocados |
1/4 cup (34g) blue cheese |
Total | 1 serving | |
| Alanine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 3.5 | 0.1 | 0.6 | 0.1 | 0.2 | 5 | 1 |
| Alcohol (g) | 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 |
| Arginine (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 3.9 | 0.1 | 0.7 | 0.1 | 0.2 | 6 | 1 |
| Ash (g) | 1.4 | 1.3 | 0.2 | 0.1 | 0.0 | n/a | 1.8 | 0.2 | 0.0 | 0.7 | 0.0 | 2.2 | 0.4 | 2.1 | 1.2 | 1.0 | 1.2 | 1.7 | 16 | 4 |
| Aspartic acid (g) | 0.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 5.6 | 0.3 | 1.1 | 0.2 | 0.5 | 9 | 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 | 57.0 | n/a | 57 | 14 |
| Caffeine (mg) | 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 |
| Calcium (mg) | 243.8 | 3.6 | 10.1 | 13.0 | 2.8 | n/a | 37.1 | 20.5 | 2.5 | 0.2 | 5.4 | 124.1 | 40.8 | 29.4 | 24.6 | 44.0 | 9.0 | 178.2 | 789 | 197 |
| Calories | 68.6 | 200.4 | 2.6 | 5.8 | 0.9 | n/a | 33.6 | 5.3 | 1.4 | 0.0 | 4.5 | 63.9 | 3.7 | 413.7 | 44.3 | 136.4 | 120.0 | 119.1 | 1,224 | 306 |
| Calories (kj) | 285.4 | 838.2 | 11.1 | 24.3 | 3.8 | n/a | 140.6 | 22.2 | 6.0 | 0.0 | 18.7 | 270.7 | 15.6 | 1,730.4 | 182.0 | 571.1 | 502.5 | 498.5 | 5,121 | 1,280 |
| 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 | 3.8 | n/a | 4 | 1 |
| Carbohydrates (g) | 9.4 | 5.1 | 0.5 | 1.3 | 0.1 | n/a | 0.0 | 0.9 | 0.4 | 0.0 | 1.0 | 12.4 | 0.4 | 0.0 | 9.6 | 1.0 | 6.4 | 0.8 | 49 | 12 |
| Cholesterol (mg) | 2.5 | 21.0 | 0.0 | 0.0 | 0.0 | n/a | 13.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 176.4 | 0.0 | 328.2 | 0.0 | 25.3 | 567 | 142 |
| Copper (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Cystine (g) | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.3 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.1 | 0.2 | 0.5 | 0.1 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 7.9 | 0.2 | 0.0 | 3.0 | 0.0 | 5.0 | 0.0 | 17 | 4 |
| Folate (mcg) | 14.7 | n/a | 11.2 | 11.5 | 3.2 | n/a | 2.1 | 4.9 | 0.1 | 0.0 | 0.1 | 511.4 | 3.1 | 8.4 | 36.9 | 38.7 | 60.8 | 12.2 | 719 | 180 |
| Folate, DFE (mcg) | 14.7 | n/a | 11.2 | 11.5 | 3.2 | n/a | 2.1 | 4.9 | 0.1 | 0.0 | 0.1 | 511.4 | 3.1 | 8.4 | 36.9 | 38.7 | 60.8 | 12.2 | 719 | 180 |
| Folate, food (mcg) | 14.7 | n/a | 11.2 | 11.5 | 3.2 | n/a | 2.1 | 4.9 | 0.1 | 0.0 | 0.1 | 511.4 | 3.1 | 8.4 | 36.9 | 38.7 | 60.8 | 12.2 | 719 | 180 |
| Folic acid (mcg) | 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 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 3.0 | n/a | n/a | 3.4 | n/a | 0.1 | n/a | 6 | 2 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.5 | n/a | n/a | 3.1 | n/a | 0.3 | n/a | 5 | 1 |
| Glutamic acid (g) | 1.4 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 9.2 | 1.1 | 1.4 | 0.2 | 1.7 | 17 | 4 |
| Glycine (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 3.6 | 0.0 | 0.4 | 0.1 | 0.1 | 5 | 1 |
| Histidine (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.9 | 0.0 | 0.3 | 0.0 | 0.3 | 3 | 1 |
| Hydroxyproline | 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 |
| Iron (mg) | 0.1 | 0.1 | 0.5 | 0.3 | 0.0 | n/a | 0.7 | 0.6 | 0.1 | 0.0 | 0.1 | 3.6 | 0.1 | 2.2 | 0.7 | 1.0 | 0.4 | 0.1 | 11 | 3 |
| Isoleucine (g) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 3.2 | 0.0 | 0.6 | 0.1 | 0.4 | 5 | 1 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 4.6 | 0.1 | 0.9 | 0.1 | 0.6 | 8 | 2 |
| Lysine (g) | 0.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 5.2 | 0.1 | 0.8 | 0.1 | 0.6 | 8 | 2 |
| Magnesium (mg) | 23.3 | n/a | 3.7 | 3.6 | 1.3 | n/a | 11.0 | 6.2 | 1.0 | 0.0 | 0.8 | 52.6 | 7.1 | 56.7 | 27.1 | 8.8 | 21.8 | 7.8 | 233 | 58 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.6 | 0.1 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Methionine (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.7 | 0.0 | 0.3 | 0.0 | 0.2 | 3 | 1 |
| Monounsaturated Fat (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.4 | 0.1 | 3.6 | 7.3 | 2.6 | 21 | 5 |
| Niacin (mg) | 0.2 | n/a | 0.1 | 0.1 | 0.0 | n/a | 3.2 | 0.2 | 0.0 | 0.0 | 0.0 | 1.2 | 0.1 | 26.7 | 1.5 | 0.1 | 1.3 | 0.3 | 35 | 9 |
| Pantothenic acid (mg) | 0.8 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 2.0 | 0.2 | 1.2 | 1.0 | 0.6 | 7 | 2 |
| Phenylalanine (g) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 2.5 | 0.1 | 0.6 | 0.1 | 0.4 | 4 | 1 |
| Phosphorus (mg) | 192.3 | 34.8 | 4.3 | 6.7 | 1.7 | n/a | 40.3 | 5.6 | 0.9 | 0.0 | 4.6 | 112.8 | 20.4 | 449.4 | 59.0 | 151.4 | 39.0 | 130.6 | 1,254 | 313 |
| Phytosterols | n/a | n/a | 0.4 | n/a | 0.3 | n/a | n/a | 1.5 | 0.5 | 0.0 | n/a | n/a | n/a | n/a | 17.2 | n/a | n/a | n/a | 20 | 5 |
| Polyunsaturated Fat (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 3.5 | 0.2 | 1.2 | 1.4 | 0.3 | 8 | 2 |
| Potassium (mg) | 312.4 | 31.2 | 40.7 | 49.7 | 8.9 | n/a | 87.0 | 54.4 | 7.6 | 0.1 | 12.0 | 928.7 | 112.2 | 514.5 | 583.0 | 110.9 | 363.8 | 86.4 | 3,303 | 826 |
| Proline (g) | 0.8 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 2.8 | 0.0 | 0.4 | 0.1 | 0.7 | 5 | 1 |
| Protein (g) | 7.0 | 0.4 | 0.2 | 0.3 | 0.1 | n/a | 4.6 | 0.4 | 0.1 | 0.0 | 0.2 | 4.6 | 0.8 | 62.6 | 2.2 | 11.1 | 1.5 | 7.2 | 103 | 26 |
| Retinol (mcg) | 2.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 58.8 | 0.0 | 130.2 | 0.0 | 64.8 | 258 | 65 |
| Riboflavin (mg) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.5 | 0.1 | 0.1 | 2 | 0 |
| Saturated Fat (g) | 0.1 | 3.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 4.6 | 0.1 | 2.9 | 1.6 | 6.3 | 19 | 5 |
| Selenium (mcg) | 4.4 | n/a | 0.0 | 0.1 | 0.0 | n/a | 10.9 | 0.1 | 0.0 | 0.0 | 0.4 | 1.5 | 0.3 | 51.9 | 0.0 | 27.1 | 0.3 | 4.9 | 102 | 25 |
| Serine (g) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 2.2 | 0.1 | 0.8 | 0.1 | 0.4 | 4 | 1 |
| Sodium (mg) | 94.3 | 478.2 | 4.1 | 2.9 | 0.1 | n/a | 586.9 | 1.1 | 0.1 | 290.7 | 0.5 | 30.1 | 13.9 | 149.1 | 12.3 | 109.1 | 5.3 | 470.8 | 2,250 | 562 |
| Starch | 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 | n/a | 0.0 | n/a | 0.1 | n/a | 0 | 0 |
| 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 | 1.5 | n/a | 2 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Sugar (g) | 9.4 | 2.5 | 0.1 | 0.4 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4.5 | 0.1 | 0.0 | 6.5 | 1.0 | 0.5 | 0.2 | 25 | 6 |
| Theobromine (mg) | 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 |
| Thiamin (mg) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 1 | 0 |
| Threonine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 2.6 | 0.1 | 0.5 | 0.1 | 0.3 | 4 | 1 |
| Tocopherol, alpha (mg) | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | 0.6 | 1.3 | 0.9 | 1.6 | 0.1 | 6 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1.4 | n/a | n/a | 0.3 | n/a | 0.2 | n/a | 2 | 1 |
| Total Fat (g) | 0.2 | 19.7 | 0.1 | 0.0 | 0.0 | n/a | 1.6 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 16.3 | 0.5 | 9.3 | 11.0 | 9.7 | 70 | 17 |
| Trans-monoenoic Fat | 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 |
| TransFatty acids | 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 |
| Tryptophan (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 2.1 | 0.0 | 0.5 | 0.0 | 0.4 | 4 | 1 |
| Valine (g) | 0.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 3.1 | 0.0 | 0.7 | 0.1 | 0.5 | 6 | 1 |
| Vitamin A, IU (IU) | 8.6 | 111.0 | 619.4 | 179.5 | 130.6 | n/a | 6.4 | 75.6 | 3.1 | 0.0 | 0.3 | 32,749.6 | 1,084.9 | 195.3 | 2,049.2 | 457.6 | 109.5 | 257.5 | 38,038 | 9,510 |
| Vitamin A, RAE (mcg) | 2.5 | n/a | 31.0 | 9.0 | 6.5 | n/a | 1.9 | 3.8 | 0.2 | 0.0 | 0.0 | 1,639.4 | 54.4 | 58.8 | 103.3 | 131.1 | 5.3 | 66.8 | 2,114 | 528 |
| Vitamin B-12 (mcg) | 0.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 1.0 | 0.0 | 0.4 | 3 | 1 |
| Vitamin B-6 (mg) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 1.2 | 0.2 | 0.1 | 0.2 | 0.1 | 2 | 1 |
| Vitamin C (mg) | 1.1 | 0.2 | 9.8 | 3.4 | 1.7 | n/a | 0.0 | 0.9 | 0.0 | 0.0 | 0.9 | 15.0 | 14.6 | 0.0 | 33.7 | 0.0 | 7.5 | 0.0 | 89 | 22 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 11.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10.5 | 0.0 | 76.6 | 0.0 | 7.1 | 105 | 26 |
| Water (g) | 104.4 | 33.2 | 6.4 | 16.2 | 2.7 | n/a | 8.0 | 0.1 | 0.1 | 0.0 | 1.8 | 355.7 | 32.3 | 131.1 | 232.5 | 65.7 | 54.9 | 14.3 | 1,060 | 265 |
| Zinc (mg) | 1.2 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 2.1 | 0.4 | 0.9 | 0.5 | 0.9 | 8 | 2 |
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.