Recipe Nutrition Calculator

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Grated Parmesan
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Tomatoes
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Romaine Lettuce
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Lean Chicken Breast (Cooked)
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Nutrition Facts
Serving Size
Whole Recipe (441g)
Calories429
% Daily Value *
Total Fat 14g18%
Saturated Fat 6.2g31%
Trans Fat 0.27g
Cholesterol 221.6mg74%
Sodium 607.2mg25%
Total Carbohydrate 12.8g5%
Dietary Fiber 3.8g13%
Total Sugars 5.1g10%
Includes --g Added Sugars--%
Protein 65g130%
Vitamin C 24.2mg27%
Vitamin D 0.14mcg1%
Iron 2.3mg13%
Calcium 298.4mg23%
Potassium 1219.5mg26%
Phosphorus 651.7mg52%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Missing data "--" is set to equal 0. Totals may be higher than shown.
Quick Stats
  • Calories 429 21% DV
  • Protein 65g 130% DV
  • Carbs 13g 5% DV
  • Fat 14g 18% DV
  • Fiber 3.8g 13% DV
  • Sugar 5.1g 10% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 429 calories in Grated Parmesan coming from 59% protein, 12% carbs, 29% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Grated Parmesan. This food consists of 79.09% water, 14.81% protein, 2.92% carbs, 3.19% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight441g
Calories 429 21%
Fat 14g 18%
Protein 65g 130%
Carbohydrate 12.8g 5%
Sugars 5.1g 10%
Fiber 3.8g 13%
Cholesterol 221.6mg 74%
Saturated Fats 6.2g 31%
Net-Carbs 9.1g
Trans Fatty Acids 0.27g
Minerals
-- = missing data %DV
Weight441g
Calcium 298.4mg 23%
Iron, Fe 2.3mg 13%
Potassium, K 1219.5mg 26%
Magnesium 93.6mg 22%
Phosphorus, P 651.7mg 52%
Sodium 607.2mg 25%
Zinc, Zn 3.3mg 30%
Copper, Cu 0.22mg 24%
Manganese 0.36mg 15%
Selenium, Se 64.4mcg 117%
Fluoride, F 3.4mcg 0%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight441g
Vitamin A, RAE 563.8mcg 63%
Vitamin C 24.2mg 27%
Thiamin (B1) 0.3mg 25%
Riboflavin (B2) 0.51mg 39%
Niacin (B3) 17.3mg 108%
Vitamin B5 (PA) 3.1mg 62%
Vitamin B6 1.8mg 105%
Biotin --mcg
Folate (B9) 151.9mcg 38%
Folic acid 0mcg 0%
Food Folate 151.9mcg 38%
Folate DFE 151.9mcg 38%
Choline 222.2mg 40%
Vitamin B12 0.74mcg 31%
Retinol 89.4mcg
Carotene, beta 5602.2mcg 52%
Carotene, alpha 150.5mcg 1%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 9761.3IU
Lycopene 3833.8mcg
Lut + Zeaxanthin 2356.5mcg
Vitamin E 1.6mg 11%
Vitamin D 0.14mcg 1%
Vitamin D2 --mcg
Vitamin D3 0.14mcg
Vitamin D (IU) 7.7IU 1%
Vitamin K 115.9mcg 97%
Vitamin K1 0mcg
Menaquinone-4 (K2) 2mcg
Other
-- = missing data
Weight441g
Water 347.2g
Ash 5g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 23.91
Carbs & Sugars
-- = missing data %DV
Weight441g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 0g
Glucose (Dextrose) 2.2g
Fructose 2.8g
Lactose 0g
Maltose 0g
Galactose 0.02g
Starch 0g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight441g
Total Monounsaturated 4.25g
Total Polyunsaturated 2.012g
Omega 3s 0.185g 12%
Omega 6s 1.491g 9%
Omega 3 to Omega 6 Ratio 0.12
Omega 6 to Omega 3 Ratio 8.06
Omega 3 Fats
alpha-Linolenic Acid (ALA) 0.073g 5%
Eicosapentaenoic Acid (EPA) 0.007g
Docosapentaenoic Acid (DPA) 0.021g
Docosahexaenoic Acid (DHA) 0.012g
n-3-Eicosatrienoic Acid (20:3) 0.002g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) 1.264g
gamma-Linolenic Acid (GLA) 0.001g
cis-cis-n6-Eicosadienoic Acid 0.02g
Dihomo-gamma-linolenic acid (DGLA) 0.043g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0.14g
Caproic (6:0) 0.12g
Caprylic Acid (8:0) 0.075g
Capric Acid (10:0) 0.205g
Lauric Acid (12:0) 0.215g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.695g
Pentadecanoic Acid (15:0) 0.075g
Palmitic Acid (16:0) 3.456g
Margaric Acid (17:0) 0.049g
Stearic Acid (18:0) 1.104g
Arachidic Acid (20:0) 0.016g
Behenic Acid (22:0) 0.012g
Lignoceric Acid (24:0) 0.003g
Monounsaturated Fats
Myristoleic Acid (14:1) 0.074g
Pentadecenoic Acid (15:1) 0g
Palmitoleic Acid (16:1) 0.371g
cis-Palmitoleic Acid (16:1 cis) 0.345g
Heptadecenoic Acid (17:1) 0.016g
Oleic Acid (18:1) 3.746g
cis-Oleic Acid (18:1 cis) 3.496g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.045g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) 0g
cis-Tetracosenoic Acid (24:1 cis) 0g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 1.519g
Conjugated Linoleic Acid (CLAs) 0.04g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.185g
Octadecatrienoic Acid (mixed isomers) 0.001g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) 0.045g
Eicosatetraenoic Acid 20:4 0.158g
Heneicosapentaenoic Acid 21:5 --g
22:4 0.041g
Trans Fats
Trans-Polyenoic Fats 0.052g
Trans-Monoenoic Fats 0.219g
trans-Palmitoleic Acid (16:1 trans) 0.022g
trans-Oleic Acid (18:1 trans) 0.196g
trans-Docosenoic Acid (22:1 trans) 0g
trans-Octadecadienoic Acid (18:2 trans) 0.051g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols 0.01g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight441g
Essential Amino Acids
Histidine 2301mg 329%
Isoleucine 3156mg 225%
Leucine 5397mg 198%
Lysine 5967mg 284%
Methionine 1654mg 227%
Phenylalanine 2738mg 313%
Threonine 2831mg 270%
Tryptophan 814mg 291%
Valine 3430mg 188%
Conditionally Essential Amino Acids
Arginine 4096mg
Cystine 616mg 215%
Glycine 2646mg
Proline 2767mg
Tyrosine 2496mg 285%
Non-Essential Amino Acids
Alanine 3519mg
Aspartic acid 6018mg
Betaine 17mg
Glutamic acid 10708mg
Hydroxyproline --mg
Serine 2644mg
Data Source
Grated Parmesan
USDA Food Data Central Standard Release (Common)
Tomatoes
USDA Food Data Central Standard Release (Common)
Romaine Lettuce
USDA Food Data Central Standard Release (Common)
Lean Chicken Breast (Cooked)
USDA Food Data Central Standard Release (Common)
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