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Nutrition Facts
Servings Size 1 serving
Servings Per Recipe 4
Amount Per Serving
Calories 387
Calories from fat 144
% Daily Value*
Total Fat 16.0 g
25%
Saturated Fat 5.8 g
29%
Trans Fat 0.0 g
Cholesterol 76.9 mg
26%
Sodium 527.9 mg
22%
Total Carbohydrate 28.7 g
10%
Dietary Fiber 1.8 g
7%
Sugars 6.7 g
Protein 30.3 g
Vitamin A 1%
Vitamin C 4%
•
Calcium 5%
Iron 12%
•
* Percent Daily Values are based on a 2,000 calorie diet
† Data are based on information from the USDA National Nutrient Database for Standard Reference Release 25 and are only estimates
Nutrition Facts
4 servings per recipe
Servings size 1 serving
Amount Per Serving
Calories
387
% Daily Value*
Total Fat 16.0 g
25%
Saturated Fat 5.8 g
29%
Trans Fat 0.0 g
Cholesterol 76.9 mg
26%
Sodium 527.9 mg
22%
Total Carbohydrate 28.7 g
10%
Dietary Fiber 1.8 g
7%
Total Sugars 6.7 g
Includes ?g Added Sugars
?%
Protein 30.3 g
Vitamins D 6mcg
2%
Calcium 50mg
5%
Iron 2mg
12%
Potassium 560mg
16%
Vitamin A 53mcg
1%
Vitamin C 2mg
4%
* 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.
† Data are based on information from the USDA National Nutrient Database for Standard Reference Release 25 and are only estimates
Ingredient Grams per Serving Water
(g)
 Energy
(kcal)
 Energy
(kJ)
 Protein
(g)
 Adjusted Protein
(g)
 Total lipid (fat)
(g)
 Ash
(g)
 Carbohydrate, by difference
(g)
 Fiber, total dietary
(g)
 Sugars, total
(g)
 Sucrose
(g)
 Glucose (dextrose)
(g)
 Fructose
(g)
 Lactose
(g)
 Maltose
(g)
 Galactose
(g)
 Starch
(g)
 Calcium, Ca
(mg)
 Iron, Fe
(mg)
 Magnesium, Mg
(mg)
 Phosphorus, P
(mg)
 Potassium, K
(mg)
 Sodium, Na
(mg)
 Zinc, Zn
(mg)
 Copper, Cu
(mg)
 Manganese, Mn
(mg)
 Selenium, Se
(µg)
 Fluoride, F
(µg)
 Vitamin C, total ascorbic acid
(mg)
 Thiamin
(mg)
 Riboflavin
(mg)
 Niacin
(mg)
 Pantothenic acid
(mg)
 Vitamin B-6
(mg)
 Folate, total
(µg)
 Folic acid
(µg)
 Folate, food
(µg)
 Folate, DFE
(µg)
 Choline, total
(mg)
 Betaine
(mg)
 Vitamin B-12
(µg)
 Vitamin B-12, added
(µg)
 Vitamin A, RAE
(µg)
 Retinol
(µg)
 Carotene, beta
(µg)
 Carotene, alpha
(µg)
 Cryptoxanthin, beta
(µg)
 Vitamin A, IU
(mcg)
 Lycopene
(µg)
 Lutein + zeaxanthin
(µg)
 Vitamin E (alpha-tocopherol)
(mg)
 Vitamin E, added
(mg)
 Tocopherol, beta
(mg)
 Tocopherol, gamma
(mg)
 Tocopherol, delta
(mg)
 Vitamin D (D2 + D3)
(µg)
 Vitamin D2 (ergocalciferol)
(µg)
 Vitamin D3 (cholecalciferol)
(µg)
 Vitamin D
(mcg)
 Vitamin K (phylloquinone)
(µg)
 Dihydrophylloquinone
(µg)
 Menaquinone-4
(µg)
 Fatty acids, total saturated
(g)
 4:0
(g)
 6:0
(g)
 8:0
(g)
 10:0
(g)
 12:0
(g)
 13:0
(g)
 14:0
(g)
 15:0
(g)
 16:0
(g)
 17:0
(g)
 18:0
(g)
 20:0
(g)
 22:0
(g)
 24:0
(g)
 Fatty acids, total monounsaturated
(g)
 14:1
(g)
 15:1
(g)
 16:1 undifferentiated
(g)
 16:1 c
(g)
 16:1 t
(g)
 17:1
(g)
 18:1 undifferentiated
(g)
 18:1 c
(g)
 18:1 t
(g)
 18:1-11t (18:1t n-7)
(g)
 20:1
(g)
 22:1 undifferentiated
(g)
 22:1 c
(g)
 22:1 t
(g)
 24:1 c
(g)
 Fatty acids, total polyunsaturated
(g)
 18:2 undifferentiated
(g)
 18:2 n-6 c,c
(g)
 18:2 CLAs
(g)
 18:2 t,t
(g)
 18:2 i
(g)
 18:2 t not further defined
(g)
 18:3 undifferentiated
(g)
 18:3 n-3 c,c,c (ALA)
(g)
 18:3 n-6 c,c,c
(g)
 18:3i
(g)
 18:4
(g)
 20:2 n-6 c,c
(g)
 20:3 undifferentiated
(g)
 20:3 n-3
(g)
 20:3 n-6
(g)
 20:4 undifferentiated
(g)
 20:4 n-6
(g)
 20:5 n-3 (EPA)
(g)
 21:5
(g)
 22:4
(g)
 22:5 n-3 (DPA)
(g)
 22:6 n-3 (DHA)
(g)
 Fatty acids, total trans
(g)
 Fatty acids, total trans-monoenoic
(g)
 Fatty acids, total trans-polyenoic
(g)
 Cholesterol
(mg)
 Phytosterols
(mg)
 Stigmasterol
(mg)
 Campesterol
(mg)
 Beta-sitosterol
(mg)
 Tryptophan
(g)
 Threonine
(g)
 Isoleucine
(g)
 Leucine
(g)
 Lysine
(g)
 Methionine
(g)
 Cystine
(g)
 Phenylalanine
(g)
 Tyrosine
(g)
 Valine
(g)
 Arginine
(g)
 Histidine
(g)
 Alanine
(g)
 Aspartic acid
(g)
 Glutamic acid
(g)
 Glycine
(g)
 Proline
(g)
 Serine
(g)
 Hydroxyproline
(g)
 Alcohol, ethyl
(g)
 Caffeine
(mg)
 Theobromine
(mg)
Flour, All-purpose
1/3 cups
 10.4 1.24 38 159 1.08 0.1 0.05 7.95 0.3 0.03 2 0.48 2 11 11 0 0.07 0.015 0.071 3.5 0 0.082 0.051 0.615 0.046 0.005 19 16 3 30 1.1 7.3 0 0 0 0 0 0 0 0 0 2 0.01 0 0.01 0.04 0 0 0 0 0.016 0 0 0 0 0 0 0.015 0.001 0.009 0 0.009 0 0 0.043 0.041 0.002 0 0 0 0 0 0 0.013 0.029 0.037 0.074 0.024 0.019 0.023 0.054 0.033 0.043 0.043 0.024 0.035 0.045 0.362 0.039 0.125 0.054 0 0 0
Egg Whites
2 large
 16.5 14.45 9 36 1.8 0.03 0.1 0.12 0 0.12 0.01 0.06 0.01 0.01 0.01 0.01 1 0.01 2 2 27 27 0 0.004 0.002 3.3 0 0.001 0.072 0.017 0.031 0.001 1 0 1 1 0.2 0 0.01 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.021 0.074 0.109 0.168 0.133 0.066 0.047 0.113 0.075 0.133 0.107 0.048 0.116 0.201 0.256 0.068 0.072 0.132 0 0 0
Breadcrumbs, Panko
3/4 cups
 20.3 1.32 80 335 2.7 1.07 0.58 14.58 0.9 1.26 0 0.37 0.5 0 0.39 0 12.08 37 0.98 9 33 40 148 0.29 0.052 0.186 5.1 0 0.196 0.082 1.343 0.112 0.025 22 17 5 33 3 0.07 0 0 0 0 0 0 0 0 0 0.02 0 0.01 0.15 0.04 0 0 1.3 0.2 0.244 0 0 0 0 0 0 0 0.136 0 0.107 0 0 0 0.207 0 0 0.207 0 0 0.417 0.379 0.038 0 0 0 0 0 0 2 0.033 0.086 0.11 0.195 0.087 0.047 0.056 0.133 0.081 0.122 0.112 0.06 0.098 0.155 0.835 0.099 0.277 0.134 0 0 0
Coconut, Shredded Unsweetened
1/2 cups
 11.6 1.46 58 244 0.33 4.13 0.17 5.54 0.5 5.02 2 0.22 6 12 39 30 0.21 0.036 0.288 1.9 0.1 0.004 0.002 0.055 0.084 0.032 1 0 1 1 2.2 0 0 0 0 0 0 0 0 0 0 0.05 0 0 0 0 3.658 0 0.023 0.289 0.23 1.83 0.723 0.35 0.214 0.176 0 0.176 0 0 0.045 0.045 0 0 0 0 0 0 0 0.004 0.012 0.013 0.025 0.015 0.006 0.007 0.017 0.01 0.02 0.055 0.008 0.017 0.033 0.077 0.016 0.014 0.017 0 0 0
Chicken Breast, Boneless & Skinless
1 lb
 113.4 85.94 129 541 24.07 2.94 1.3 0 0 0 6 0.42 29 238 420 132 0.66 0.031 0.017 36.3 1.4 0.073 0.113 11.827 1.616 0.849 5 0 5 5 83.2 10.8 0.23 0 10 10 0 0 0 34 0 0 0.22 0 0 0.09 0 0.1 0.1 6 0.2 0 0.643 0.005 0 0 0.005 0.002 0.011 0.002 0.475 0.002 0.139 0.001 0 0.001 0.865 0.003 0 0.121 0.119 0.002 0 0.733 0.726 0.007 0.008 0 0 0 0 0.452 0.35 0.336 0.01 0.005 0.017 0.014 0.003 0.001 0.006 0.011 0 0.011 0.046 0.002 0.012 0.005 0.003 0.014 0.009 0.005 73 0.303 1.08 1.182 1.992 2.316 0.626 0.252 0.972 0.867 1.246 1.628 0.897 1.405 2.265 3.566 1.066 0.765 0.919 0 0 0
Black Pepper
1/4 tsp
 0.1 0.02 0 2 0.01 0 0.01 0.09 0 0 0 0 0 0 0 0 1 0.01 0 0 2 0 0 0.002 0.018 0 0 0 0 0 0.002 0.002 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1 0 1 0 0 0 0.01 0 0 0 0.2 0 0.002 0 0 0 0 0 0 0 0 0.001 0 0 0 0 0 0.001 0 0 0 0 0.001 0.001 0 0 0 0 0.001 0.001 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.001 0.001 0 0 0 0.001 0.001 0.001 0 0 0.001 0.002 0.002 0.001 0.002 0.001 0 0 0 0
Kosher Salt
1/8 tsp
 0.1 0 0 0 0 0 0.09 0 0 0 0 0 0 0 0 35 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Mayonnaise
3 tbsp
 10.4 2.24 70 294 0.1 7.75 0.2 0.06 0 0.19 0.16 0.01 0.02 0 0 0 1 0.02 0 2 2 66 0.02 0.002 0.001 0.2 0 0.001 0.002 0 0.018 0.001 1 0 1 1 3.5 0 0.01 0 2 2 1 0 0 7 0 1 0.34 0 0.08 3.68 1.05 0 1 16.9 0 1.211 0 0 0 0 0 0.006 0.001 0.819 0.007 0.321 0.024 0.025 0.009 1.743 0 0 0.009 0.009 0 0.004 1.703 1.7 0.003 0.025 0.002 0.001 0.001 0 4.625 4.052 4.03 0.006 0.015 0.565 0.552 0.013 0 0.003 0 0 0 0.005 0 0 0 0.001 0.019 0.004 0.015 4 4 4 11 0.002 0.006 0.007 0.01 0.007 0.004 0.002 0.006 0.005 0.008 0.007 0.003 0.006 0.01 0.015 0.004 0.005 0.009 0 0 0
Rice Vinegar
2 tsp
 2.5 2.37 0 2 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.001 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Sriracha
2 tsp
 2.6 2.4 1 2 0.02 0.02 0.01 0.1 0 0.07 0 0.01 0 0 14 1 0 0.002 0 0.8 0 0.002 0.015 0.004 0 0 0 0 0.2 0 0 1 0 7 0 0 12 0 9 0.01 0 0 0 0.2 0.002 0 0 0 0 0 0 0.002 0 0.01 0 0.01 0 0 0.002 0.002 0 0 0 0 0 0 0 0 0 0
Soy Sauce, Low Sodium
2 tsp
 2.7 1.88 1 6 0.14 0 0.4 0.23 0 0.05 0 0.05 1 3 5 88 0.01 0.003 0.011 0 0 0.001 0.003 0.089 0.008 0.005 0 0 0 0 0.9 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.001 0.001 0 0 0 0 0 0 0 0.002 0.006 0.006 0.011 0.008 0.002 0.002 0.007 0.005 0.007 0.009 0.004 0.006 0.015 0.032 0.006 0.01 0.008 0 0 0
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* all nutritional data are displayed on a per-serving basis