Energy · per serving
346
kilocalories
Protein
34.4g
Daily value61%
Carbs
24.5g
Daily value19%
Macro split · % kcal
Protein
41%Carbs
29%Fat
31%Vitamin coverage · % DV
Minerals · % DV
Full nutrient profile
🔥
Calories
345.8kcal
14% DRI💪
Protein
34.4g
61% DRI🌾
Carbs
24.5g
19% DRI🥑
Fat
11.5g
15% DRI🌱
Fiber
1.6g
5% DRI🩸
Iron
1.54mg
19% DRI🦴
Calcium
46.1mg
5% DRI☀️
Vitamin D
0.1µg
1% DRI🍊
Vitamin C
44.5mg
49% DRI🧂
Sodium
91.4mg
4% DRIIngredient breakdown
| Ingredient | Amount | Grams | kcal | P | C | F | Src |
|---|---|---|---|---|---|---|---|
| chicken breast | 200 g | 200 | 330 | 62.0 | 0.0 | 7.2 | db |
| rice | 150 g | 150 | 195 | 4.0 | 42.0 | 0.5 | db |
| broccoli | 100 g | 100 | 34.0 | 2.8 | 7.0 | 0.4 | db |
| olive oil | 1.0 tbsp | 15.0 | 133 | 0.0 | 0.0 | 15.0 | db |
Protein quality · PDCAAS
PDCAAS score
0.96
0.00 = incomplete · 1.00 = complete
Limiting AA: leucine
Digestibility: 96%
Protein: 34.42 g / serving
Essential amino acids · vs FAO reference (mg / g protein)
histidine29.77 / 15
Score 1.99
isoleucine50.04 / 30
Score 1.67
leucine73.49 / 59
Score 1.25
lysine78.98 / 45
Score 1.75
saa38.13 / 22
Score 1.73
aaa71.1 / 38
Score 1.87
threonine41.14 / 23
Score 1.79
tryptophan11.55 / 6
Score 1.93
valine48.95 / 39
Score 1.25
PDCAAS = min(amino acid score) × true digestibility. Scores ≥ 1.00 indicate a protein complete for adult needs. Meat/egg/dairy typically score 1.00; plant proteins can too when properly combined (e.g. grains + legumes).
Smart substitutions
Data derived from USDA FoodData Central, FAO INFOODS, and CIQUAL databases. AI-estimated values (marked ai) are research-informed approximations and should not replace professional dietary advice.