Recipe Nutrition Calculator

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      Grated Parmesan
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      Tomatoes
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      Romaine Lettuce
      ×
      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)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Romaine Lettuce
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Lean Chicken Breast (Cooked)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.