per serving: 305 calories; protein 29.9g; carbohydrates 12.2g; dietary fiber 4.2g; sugars 4.7g; fat 15.5g; saturated fat 3.6g; cholesterol 199.6mg; vitamin a iu 1060.4iu; vitamin c 108.2mg; folate 123.8mcg; calcium 75.2mg; iron 2.9mg; magnesium 64.6mg; potassium 883mg; sodium 590.8mg; thiamin 0.2mg.