Detailed Nutritional Analysis

Amount per Serving

Basic Components

Calories

284.1

Protein

19.9g

Carbohydrates

33.2g

Dietary Fiber

4.2g

Soluble Fiber

0.3g

Insoluble Fiber

0.9g

Sugar - Total

6.1g

Monosaccharides

0.4g

Disaccharides

0.3g

Other Carbs

23g

Fat - Total

7.6g

Saturated Fat

1.3g

Monounsaturated Fat

1g

Polyunsaturated Fat

1g

Trans Fatty Acids

0g

Cholesterol

46.9mg

Water

225.7

Dietary Exchanges

Fat

0.9

Fruit

0.2

Milk

0.1

Starch

2

Vegetable

0.1

Very Lean Meat

1.7

Vitamins

Vitamin A (IU)

1,611.9IU

Vitamin - A (RE)

87.4mcg

A Carotenoid

151.2mcg

A - Retinol

A - Beta Carotene

175.5mcg

Thiamin - B1

0.3mg

Riboflavin - B2

0.2mg

Niacin - B3

4.8mg

Niacin Equivalent

7.4mg

Vitamin - B6

0.2mg

Vitamin - B12

0.6mcg

Biotin

4.8mcg

Vitamin C

4.6mcg

Vitamin D (IU)

15.6IU

Vitamin D (mcg)

0.4mcg

Vit E - Alpha Equivalent

0.8mg

Vitamin - E (IU)

1.3IU

Vitamin E (mg)

Folate

72.3mcg

Vitamin K

0.7mcg

Pantothenic Acid

0.5mg

Minerals

Boron

8.7mcg

Calcium

116.3mg

Chromium

0.2mcg

Copper

0.2mg

Fluoride

4.9mg

Iodine

0.5mcg

Iron

2.2mg

Magnesium

34.7mg

Manganese

0.3mg

Molybdenum

1mg

Phosphorus

236mg

Potassium

196.3mg

Selenium

50.3mcg

Sodium

536.7mg

Zinc

1.1mg

Other Fats

Omega 3 Fatty Acids

Omega 6 Fatty Acids

Other

Alcohol

0g

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.