Recipe Nutrition Calculator

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Grated Parmesan
Romaine Lettuce
Lean Chicken Breast (Cooked)
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Recipe Nutrition Facts
Number of Servings:
Nutrition Facts
Serving Size
Whole Recipe (441g)
% Daily Value *
Total Fat 14g18%
Saturated Fat 6.2g31%
Trans Fat 0.3g
Cholesterol 221.6mg74%
Sodium 607.2mg26%
Total Carbohydrate 12.8g4%
Dietary Fiber 3.8g13%
Total Sugars 5.1g10%
Includes ~g Added Sugars~%
Protein 65g130%
Vitamin C 24.2mg27%
Vitamin D 0.1mcg1%
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 4% 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
~ = missing data %DV
Calories 429 21%
Fat 14g 18%
Protein 65g 130%
Carbohydrate 12.8g 4%
Sugars 5.1g 10%
Fiber 3.8g 13%
Cholesterol 221.6mg 74%
Saturated Fats 6.2g 31%
Net-Carbs 9.1g
Trans Fatty Acids 0.3g
~ = missing data %DV
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 26%
Zinc, Zn 3.3mg 30%
Copper, Cu 0.2mg 24%
Manganese 0.4mg 15%
Selenium, Se 64.4mcg 117%
Fluoride, F 3.4mcg 0%
Molybdenum ~mcg
Iodine, I ~mcg
Chlorine ~mg
Chromium ~mcg
~ = missing data %DV
Vitamin A, RAE 563.8mcg 63%
Vitamin C 24.2mg 27%
Thiamin (B1) 0.3mg 25%
Riboflavin (B2) 0.5mg 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 0.7mcg 31%
Retinol 89.4mcg
Carotene, beta 5602.2mcg 52%
Carotene, alpha 150.5mcg 1%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 9761.3IU 325%
Lycopene 3833.8mcg
Lut + Zeaxanthin 2356.5mcg
Vitamin E 1.6mg 11%
Vitamin D 0.1mcg 1%
Vitamin D2 ~mcg
Vitamin D3 0.1mcg
Vitamin D (IU) 7.7IU 1%
Vitamin K 115.9mcg 97%
Vitamin K1 0mcg
Menaquinone-4 2mcg
~ = missing data
Water 347.2g
Ash 5g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 23.91
Carbs & Sugars
~ = missing data %DV
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose 0g
Glucose (Dextrose) 2.2g
Fructose 2.8g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Carbohydrate, other ~g
Total sugar alcohols ~g
~ = missing data %AI
Monounsaturated Fats 4250mg
Polyunsaturated Fats 2012mg
Omega 3s 226mg 14%
Omega 6s 1664mg 10%
Omega 3 to Omega 6 Ratio 0.14
Omega 6 to Omega 3 Ratio 7.36
18:3 n-3 c,c,c (ALA) 73mg
20:5 n-3 (EPA) 7mg
22:5 n-3 (DPA) 21mg
22:6 n-3 (DHA) 12mg
Trans-Polyenoic Fats 52mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols 10.43mg
4:0 140mg
6:0 120mg
8:0 75mg
10:0 205mg
12:0 215mg
13:0 ~mg
14:0 695mg
15:0 75mg
16:0 3456mg
17:0 49mg
18:0 1104mg
20:0 16mg
22:0 12mg
24:0 3mg
14:1 74mg
15:1 0mg
16:1 undifferentiated 371mg
16:1 c 345mg
17:1 16mg
18:1 undifferentiated 3746mg
18:1 c 3496mg
18:1-11 t (18:1t n-7) ~mg
20:1 45mg
22:1 undifferentiated 0mg
22:1 c 0mg
24:1 c 0mg
18:2 undiff 1519mg
18:2 n-6 c,c 1264mg
18:2 CLAs 40mg
18:2 i ~mg
18:3 undiff 185mg
18:3 n-6 c,c,c 1mg
18:3i 1mg
18:4 0mg
20:2 n-6 c,c 20mg
20:3 undifferentiated 45mg
20:3 n-3 2mg
20:3 n-6 43mg
20:4 undifferentiated 158mg
20:4 n-6 ~mg
21:5 ~mg
22:4 41mg
Trans-Monoenoic Fats 219mg
16:1 t 22mg
18:1 t 196mg
22:1 t 0mg
18:2 t not further defined 51mg
18:2 t,t ~mg
Amino Acids
~ = missing data %RDI
Betaine 17mg
Tryptophan 814mg 291%
Threonine 2831mg 270%
Isoleucine 3156mg 225%
Leucine 5397mg 198%
Lysine 5967mg 284%
Methionine 1654mg 227%
Cystine 616mg 215%
Phenylalanine 2738mg 313%
Tyrosine 2496mg 285%
Valine 3430mg 188%
Arginine 4096mg
Histidine 2301mg 329%
Alanine 3519mg
Aspartic acid 6018mg
Glutamic acid 10708mg
Glycine 2646mg
Proline 2767mg
Serine 2644mg
Hydroxyproline ~mg
Data Source
Grated Parmesan
USDA Food Data Central Standard Release (Common)
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)