Detailed Nutritional Analysis

Amount per Serving

Basic Components

Calories

244.6

Protein

8.7g

Carbohydrates

29.1g

Dietary Fiber

7.5g

Soluble Fiber

2.4g

Insoluble Fiber

4.5g

Sugar - Total

5.2g

Monosaccharides

4.1g

Disaccharides

0.5g

Other Carbs

16g

Fat - Total

9.5g

Saturated Fat

2.6g

Monounsaturated Fat

4.4g

Polyunsaturated Fat

1.3g

Trans Fatty Acids

0g

Cholesterol

9.6mg

Water

165.5

Dietary Exchanges

Fat

1.6

Fruit

0.2

Starch

1.3

Vegetable

1

Very Lean Meat

0.2

Vitamins

Vitamin A (IU)

137.2IU

Vitamin - A (RE)

8.2mcg

A Carotenoid

13.3mcg

A - Retinol

A - Beta Carotene

14.9mcg

Thiamin - B1

0.2mg

Riboflavin - B2

0.1mg

Niacin - B3

1.4mg

Niacin Equivalent

3mg

Vitamin - B6

0.2mg

Vitamin - B12

0.1mcg

Biotin

0.9mcg

Vitamin C

8.9mcg

Vitamin D (IU)

0IU

Vitamin D (mcg)

0mcg

Vit E - Alpha Equivalent

1.5mg

Vitamin - E (IU)

2.3IU

Vitamin E (mg)

Folate

82.6mcg

Vitamin K

4.7mcg

Pantothenic Acid

0.3mg

Minerals

Boron

108.5mcg

Calcium

91.8mg

Chromium

0.2mcg

Copper

0.3mg

Fluoride

16.7mg

Iodine

0.2mcg

Iron

3mg

Magnesium

47.4mg

Manganese

0.4mg

Molybdenum

0.5mg

Phosphorus

165mg

Potassium

520.1mg

Selenium

12.4mcg

Sodium

684.2mg

Zinc

1.2mg

Other Fats

Omega 3 Fatty Acids

0g

Omega 6 Fatty Acids

0g

Other

Alcohol

1.6g

Caffeine

0mg

Select as many of the options below to refine your search, then click "Search" above.
dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

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Calorie percentages in the legend are calculated based on protein, carbohydrate, and fat contributing roughly 4, 4, and 9 calories per gram, respectively - the most common calorie calculation method accepted by the USDA. These are not exact values and may not match the calories shown.