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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3 (354g) boneless skinless chicken breasts |
1 medium (110g) yellow onions |
2 (6g) garlic cloves |
3 (45g) green onions |
28 1/2 ounces (805g) diced tomatoes |
4 cups (908g) fat-free chicken broth |
1/3 cup (86g) salsa |
10 ounces (284g) kernel corn |
1/3 cup (5g) fresh cilantro |
1/2 teaspoon (1g) cumin |
1/2 teaspoon (1g) chili powder |
1/2 teaspoon (0g) basil |
1/2 teaspoon (3g) salt |
4 tablespoons (64g) fat free sour cream |
4 tablespoons (31g) flour |
Total | 1 serving | |
| Alanine (g) | 4.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 6 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 5.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 6 | 2 |
| Ash (g) | 4.1 | 0.4 | 0.1 | 0.4 | 4.0 | 9.5 | 1.9 | 1.5 | 0.1 | 0.1 | 0.2 | 0.0 | 3.0 | 0.8 | 0.1 | 26 | 7 |
| Aspartic acid (g) | 7.1 | 0.1 | 0.0 | 0.1 | 1.1 | 0.2 | n/a | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 9 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 17.7 | 25.3 | 10.9 | 32.4 | 80.5 | 36.3 | 23.3 | 11.3 | 3.6 | 9.8 | 4.5 | 0.8 | 0.7 | 90.2 | 4.7 | 352 | 88 |
| Calories | 403.6 | 44.0 | 8.9 | 14.4 | 144.9 | 36.3 | 23.3 | 226.8 | 1.2 | 3.9 | 3.8 | 0.1 | 0.0 | 58.2 | 113.8 | 1,083 | 271 |
| Calories (kj) | 1,688.6 | 182.6 | 37.4 | 60.8 | 595.8 | 163.4 | 99.2 | 949.7 | 5.1 | 16.5 | 15.9 | 0.4 | 0.0 | 243.8 | 475.9 | 4,535 | 1,134 |
| 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 | 0 | 0 |
| Carbohydrates (g) | 0.0 | 10.3 | 2.0 | 3.3 | 31.3 | 1.3 | 5.4 | 55.5 | 0.2 | 0.5 | 0.7 | 0.0 | 0.0 | 9.7 | 23.8 | 144 | 36 |
| Cholesterol (mg) | 226.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.8 | 0.0 | 232 | 58 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Cystine (g) | 0.8 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 0.1 | 1.2 | 9.7 | 0.0 | 1.4 | 6.8 | 0.1 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.8 | 23 | 6 |
| Folate (mcg) | 14.2 | 20.9 | 0.2 | 28.8 | 120.8 | 9.1 | 3.4 | 87.9 | 3.3 | 0.1 | 0.4 | 0.3 | 0.0 | n/a | 57.2 | 346 | 87 |
| Folate, DFE (mcg) | 14.2 | 20.9 | 0.2 | 28.8 | 120.8 | n/a | 3.4 | 87.9 | 3.3 | 0.1 | 0.4 | 0.3 | 0.0 | n/a | 90.9 | 371 | 93 |
| Folate, food (mcg) | 14.2 | 20.9 | 0.2 | 28.8 | 120.8 | 9.1 | 3.4 | 87.9 | 3.3 | 0.1 | 0.4 | 0.3 | 0.0 | n/a | 9.1 | 298 | 75 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 48.1 | 48 | 12 |
| Fructose | n/a | 1.4 | n/a | n/a | 11.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 13 | 3 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | n/a | 10.1 | 1.4 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 14 | 3 |
| Glutamic acid (g) | 11.1 | 0.3 | 0.0 | 0.2 | 3.5 | 2.6 | n/a | 1.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 20 | 5 |
| Glycine (g) | 3.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | n/a | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 4 | 1 |
| Histidine (g) | 2.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 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 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.3 | 0.2 | 0.1 | 0.7 | 2.2 | 1.3 | 0.4 | 1.0 | 0.1 | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | 1.5 | 10 | 2 |
| Isoleucine (g) | 3.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 4 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 6.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.8 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 8 | 2 |
| Lysine (g) | 7.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 8 | 2 |
| Magnesium (mg) | 92.0 | 11.0 | 1.5 | 9.0 | 88.6 | 9.1 | 12.9 | 53.9 | 1.4 | 3.8 | 2.0 | 0.3 | 0.0 | n/a | 6.9 | 292 | 73 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.1 | 0.1 | 0.1 | 0.9 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 2 | 1 |
| Methionine (g) | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 2 | 1 |
| Monounsaturated Fat (g) | 2.7 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4 | 1 |
| Niacin (mg) | 36.9 | 0.1 | 0.0 | 0.2 | 4.8 | 5.1 | 0.1 | 3.7 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 1.8 | 53 | 13 |
| Pantothenic acid (mg) | 5.0 | 0.1 | 0.0 | 0.0 | 0.7 | 1.1 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 8 | 2 |
| Phenylalanine (g) | 3.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 4 | 1 |
| Phosphorus (mg) | 743.4 | 31.9 | 9.2 | 16.7 | 193.2 | 99.9 | 26.7 | 161.6 | 2.6 | 5.2 | 4.1 | 0.2 | 0.0 | 74.2 | 33.8 | 1,403 | 351 |
| Phytosterols | n/a | 16.5 | n/a | n/a | 56.4 | n/a | n/a | n/a | 0.3 | 0.7 | 1.1 | n/a | 0.0 | n/a | n/a | 75 | 19 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.1 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 3 | 1 |
| Potassium (mg) | 1,309.8 | 160.6 | 24.1 | 124.2 | 1,908.1 | 272.4 | 256.2 | 416.7 | 27.8 | 18.8 | 26.3 | 1.3 | 0.2 | 140.2 | 33.4 | 4,720 | 1,180 |
| Proline (g) | 2.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 4 | 1 |
| Protein (g) | 75.2 | 1.2 | 0.4 | 0.8 | 7.1 | 4.9 | 1.3 | 7.8 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 3.0 | 3.2 | 105 | 26 |
| Retinol (mcg) | 31.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 32 | 8 |
| Riboflavin (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 1 | 0 |
| Saturated Fat (g) | 2.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 3 | 1 |
| Selenium (mcg) | 113.3 | 0.6 | 0.9 | 0.3 | 0.0 | 20.0 | 0.8 | 2.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 10.6 | 149 | 37 |
| Serine (g) | 2.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 4 | 1 |
| Sodium (mg) | 410.6 | 4.4 | 1.0 | 7.2 | 40.3 | 3,713.7 | 517.5 | 694.6 | 2.5 | 1.8 | 22.1 | 0.0 | 1,162.7 | 46.1 | 0.6 | 6,625 | 1,656 |
| Starch | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 4.7 | 0.1 | 1.0 | 21.2 | 1.4 | 2.6 | 8.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 4.6 | 0.1 | 45 | 11 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 1 | 0 |
| Threonine (g) | 3.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 4 | 1 |
| Tocopherol, alpha (mg) | 0.7 | 0.0 | 0.0 | 0.2 | 4.3 | n/a | 1.0 | 0.2 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 7 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.3 | 0.0 | n/a | n/a | 1.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
| Total Fat (g) | 9.2 | 0.1 | 0.0 | 0.1 | 1.6 | 1.5 | 0.1 | 1.2 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.8 | 0.3 | 16 | 4 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | 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 | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | 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 | 0 | 0 |
| Tryptophan (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 2.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 3 | 1 |
| Valine (g) | 3.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 5 | 1 |
| Vitamin A, IU (IU) | 106.2 | 2.2 | 0.5 | 448.7 | 6,706.7 | n/a | 251.8 | 8.5 | 359.5 | 13.3 | 400.3 | 23.4 | 0.0 | 434.6 | 0.0 | 8,756 | 2,189 |
| Vitamin A, RAE (mcg) | 31.9 | 0.0 | 0.0 | 22.5 | 338.2 | n/a | 12.9 | 0.0 | 18.0 | 0.7 | 20.0 | 1.2 | 0.0 | n/a | 0.0 | 445 | 111 |
| Vitamin B-12 (mcg) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3 | 1 |
| Vitamin B-6 (mg) | 2.7 | 0.1 | 0.1 | 0.0 | 0.6 | 0.1 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4 | 1 |
| Vitamin C (mg) | 4.2 | 8.1 | 1.9 | 8.5 | 110.3 | 0.0 | 1.6 | 8.8 | 1.4 | 0.1 | 0.0 | 0.1 | 0.0 | 0.8 | 0.0 | 146 | 36 |
| Vitamin D (IU) | 17.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 18 | 4 |
| Water (g) | 268.3 | 98.0 | 3.5 | 40.4 | 761.0 | 890.7 | 77.5 | 217.5 | 4.9 | 0.1 | 0.1 | 0.4 | 0.0 | 49.7 | 3.7 | 2,416 | 604 |
| Zinc (mg) | 2.1 | 0.2 | 0.1 | 0.2 | 1.4 | 0.2 | 0.3 | 1.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 6 | 1 |
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.