Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
|
8 ounces (227g) mushrooms |
3 (9g) garlic cloves |
1 bunch (120g) green onions |
1 tablespoon (2g) dried basil |
1 to taste (0g) salt |
1 to taste (0g) pepper |
32 ounces (909g) frozen chopped spinach |
1/2 cup (30g) parsley |
4 (200g) eggs |
1 lb (456g) feta cheese |
1/4 lb (114g) parmesan cheese |
1/2 lb (228g) ricotta cheese |
1 teaspoon (3g) powdered milk |
2 tablespoons (29g) water |
2 tablespoons (16g) flour |
1 cup (227g) butter |
1/2 cup (108g) olive oil |
2 tablespoons (27g) olive oil |
1 lb (454g) phyllo pastry |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.0 | 0.1 | 1.5 | 2.9 | 1.3 | 1.1 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 1.0 | 11 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 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 |
| Arginine (g) | 0.2 | 0.1 | 0.2 | 0.0 | n/a | n/a | 4.4 | 0.0 | 1.6 | 2.1 | 1.8 | 1.4 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 1.3 | 13 | 2 |
| Ash (g) | 1.9 | 0.1 | 1.0 | 0.3 | n/a | n/a | 13.0 | 0.7 | 2.1 | 23.7 | 9.1 | 2.3 | 0.2 | 0.0 | 0.1 | 4.8 | 0.0 | 0.0 | 7.3 | 67 | 11 |
| Aspartic acid (g) | 0.4 | 0.0 | 0.2 | 0.1 | n/a | n/a | 3.9 | 0.1 | 2.7 | 3.6 | 3.0 | 2.3 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 1.4 | 18 | 3 |
| Beta-sitosterol (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 9.1 | n/a | n/a | n/a | 9 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 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 |
| Calcium (mg) | 6.8 | 16.3 | 86.4 | 47.0 | n/a | n/a | 1,172.4 | 41.4 | 112.0 | 2,247.2 | 1,259.8 | 471.0 | 24.3 | 0.9 | 2.3 | 54.5 | 1.1 | 0.3 | 50.0 | 5,594 | 932 |
| Calories | 49.9 | 13.4 | 38.4 | 4.9 | n/a | n/a | 263.6 | 10.8 | 286.0 | 1,203.4 | 489.6 | 395.9 | 13.2 | 0.0 | 56.9 | 1,627.6 | 954.7 | 238.7 | 1,358.7 | 7,006 | 1,168 |
| Calories (kj) | 210.9 | 56.1 | 162.0 | 20.5 | n/a | n/a | 1,090.6 | 45.3 | 1,198.0 | 5,027.7 | 2,050.5 | 1,656.5 | 55.3 | 0.0 | 238.0 | 6,807.7 | 3,994.9 | 998.7 | 5,684.5 | 29,297 | 4,883 |
| Campesterol (mg) | 4.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Carbohydrates (g) | 7.4 | 3.0 | 8.8 | 1.0 | n/a | n/a | 38.3 | 1.9 | 1.4 | 18.6 | 4.6 | 6.9 | 1.0 | 0.0 | 11.9 | 0.1 | 0.0 | 0.0 | 239.0 | 344 | 57 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 744.0 | 405.7 | 100.0 | 116.0 | 2.6 | 0.0 | 0.0 | 488.1 | 0.0 | 0.0 | 0.0 | 1,856 | 309 |
| Copper (mg) | 0.7 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.3 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 3 | 1 |
| Cystine (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.5 | 0.4 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 2 | 0 |
| Dietary Fiber (g) | 2.3 | 0.2 | 3.1 | 0.8 | n/a | n/a | 26.4 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 8.6 | 43 | 7 |
| Folate (mcg) | 38.6 | 0.3 | 76.8 | 6.5 | n/a | n/a | 1,317.8 | 45.6 | 94.0 | 145.9 | 11.4 | 27.3 | 1.0 | 0.0 | 28.6 | 6.8 | 0.0 | 0.0 | 399.9 | 2,200 | 367 |
| Folate, DFE (mcg) | 38.6 | 0.3 | 76.8 | 6.5 | n/a | n/a | 1,317.8 | 45.6 | 94.0 | 145.9 | 11.4 | 27.3 | 1.0 | 0.0 | 45.5 | 6.8 | 0.0 | 0.0 | 622.5 | 2,440 | 407 |
| Folate, food (mcg) | 38.6 | 0.3 | 76.8 | 6.5 | n/a | n/a | 1,317.8 | 45.6 | 94.0 | 145.9 | 11.4 | 27.3 | 1.0 | 0.0 | 4.5 | 6.8 | 0.0 | 0.0 | 81.8 | 1,858 | 310 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.1 | 0.0 | 0.0 | 0.0 | 318.1 | 342 | 57 |
| Fructose (g) | 0.4 | n/a | n/a | 0.0 | n/a | n/a | 1.6 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 3.4 | n/a | n/a | 0.0 | n/a | n/a | 2.2 | n/a | 0.7 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Glutamic acid (g) | 0.8 | 0.1 | 0.5 | 0.1 | n/a | n/a | 4.6 | 0.1 | 3.3 | 11.0 | 9.9 | 5.6 | 0.1 | n/a | 0.5 | 0.4 | 0.0 | 0.0 | 10.9 | 48 | 8 |
| Glycine (g) | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.0 | 0.0 | 0.9 | 0.4 | 0.9 | 0.7 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 7 | 1 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.6 | 1.8 | 1.2 | 1.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 6 | 1 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.1 | 0.2 | 1.8 | 1.9 | n/a | n/a | 17.2 | 1.9 | 3.5 | 3.0 | 1.0 | 0.9 | 0.0 | 0.0 | 0.7 | 0.0 | 0.6 | 0.2 | 14.6 | 48 | 8 |
| Isoleucine (g) | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.1 | 0.0 | 1.3 | 3.7 | 2.2 | 1.3 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 1.1 | 11 | 2 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.8 | 0.1 | 2.2 | 6.4 | 4.2 | 2.8 | 0.1 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 2.2 | 20 | 3 |
| Lysine (g) | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.3 | 0.1 | 1.8 | 5.6 | 3.4 | 3.0 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.7 | 18 | 3 |
| Magnesium (mg) | 20.4 | 2.3 | 24.0 | 14.9 | n/a | n/a | 681.6 | 15.0 | 24.0 | 86.6 | 43.2 | 25.0 | 2.3 | 0.3 | 3.4 | 4.5 | 0.0 | 0.0 | 68.2 | 1,016 | 169 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.2 | 0.2 | 0.2 | n/a | n/a | 6.4 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2.2 | 10 | 2 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.0 | 0.8 | 1.7 | 1.2 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 5 | 1 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 7.3 | 21.1 | 9.5 | 8.3 | 0.2 | 0.0 | 0.0 | 47.7 | 78.8 | 19.7 | 14.3 | 207 | 35 |
| Niacin (mg) | 8.2 | 0.1 | 0.6 | 0.1 | n/a | n/a | 4.6 | 0.4 | 0.2 | 4.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 18.5 | 39 | 6 |
| Pantothenic acid (mg) | 3.4 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.9 | 0.1 | 3.1 | 4.4 | 0.4 | 0.5 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 1.4 | 15 | 2 |
| Phenylalanine (g) | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.9 | 0.0 | 1.4 | 3.1 | 2.4 | 1.3 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 1.6 | 12 | 2 |
| Phosphorus (mg) | 195.1 | 13.8 | 44.4 | 5.8 | n/a | n/a | 445.3 | 17.4 | 396.0 | 1,536.1 | 828.1 | 359.5 | 20.7 | 0.0 | 16.9 | 54.5 | 0.0 | 0.0 | 340.8 | 4,274 | 712 |
| Phytosterols | n/a | n/a | n/a | 2.2 | n/a | n/a | n/a | 1.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 238.7 | 59.7 | n/a | 302 | 50 |
| Polyunsaturated Fat (g) | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.7 | 0.0 | 3.8 | 2.7 | 1.3 | 0.9 | 0.0 | 0.0 | 0.1 | 6.9 | 11.4 | 2.8 | 4.2 | 35 | 6 |
| Potassium (mg) | 721.3 | 36.1 | 331.2 | 55.2 | n/a | n/a | 3,144.4 | 166.2 | 276.0 | 282.6 | 142.0 | 238.9 | 35.5 | 0.3 | 16.7 | 54.5 | 1.1 | 0.3 | 336.3 | 5,839 | 973 |
| Proline (g) | 0.2 | 0.0 | 0.1 | 0.1 | n/a | n/a | 1.8 | 0.1 | 1.0 | 6.3 | 5.3 | 2.4 | 0.1 | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 3.8 | 21 | 4 |
| Protein (g) | 7.0 | 0.6 | 2.2 | 0.5 | n/a | n/a | 33.0 | 0.9 | 25.1 | 64.8 | 43.7 | 25.6 | 0.7 | 0.0 | 1.6 | 1.9 | 0.0 | 0.0 | 32.3 | 240 | 40 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 320.0 | 569.8 | 253.3 | 266.2 | 6.7 | 0.0 | 0.0 | 1,523.2 | 0.0 | 0.0 | 0.0 | 2,939 | 490 |
| Riboflavin (mg) | 0.9 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.0 | 0.0 | 0.9 | 3.8 | 0.6 | 0.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 1.5 | 11 | 2 |
| Saturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | 6.3 | 68.1 | 19.7 | 18.9 | 0.4 | 0.0 | 0.0 | 116.6 | 14.9 | 3.7 | 6.7 | 256 | 43 |
| Selenium (mcg) | 21.1 | 1.3 | 0.7 | 0.1 | n/a | n/a | 54.5 | 0.0 | 61.4 | 68.4 | 20.1 | 33.0 | 0.4 | 0.0 | 5.3 | 2.3 | 0.0 | 0.0 | 105.9 | 374 | 62 |
| Serine (g) | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.5 | 0.0 | 1.9 | 5.3 | 2.6 | 1.3 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 1.6 | 15 | 2 |
| Sodium (mg) | 11.3 | 1.5 | 19.2 | 1.6 | n/a | n/a | 672.5 | 16.8 | 284.0 | 5,087.0 | 1,736.9 | 191.1 | 9.9 | 0.9 | 0.3 | 1,620.8 | 2.2 | 0.5 | 2,194.8 | 11,851 | 1,975 |
| Starch (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2.2 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 4.5 | 0.1 | 2.8 | 0.0 | n/a | n/a | 5.9 | 0.3 | 0.7 | 18.6 | 1.0 | 0.6 | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | 37 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 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 |
| Thiamin (mg) | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.9 | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2.5 | 5 | 1 |
| Threonine (g) | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.0 | 0.0 | 1.1 | 2.9 | 1.7 | 1.2 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 10 | 2 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.7 | 0.2 | n/a | n/a | 26.4 | 0.2 | 2.1 | 0.8 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 5.3 | 15.5 | 3.9 | 0.4 | 56 | 9 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1.3 | 0.2 | 1.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.9 | 0.2 | n/a | 4 | 1 |
| Total Fat (g) | 0.8 | 0.0 | 0.2 | 0.1 | n/a | n/a | 5.2 | 0.2 | 19.0 | 97.0 | 32.5 | 29.5 | 0.7 | 0.0 | 0.2 | 184.1 | 108.0 | 27.0 | 27.3 | 532 | 89 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 6.8 | n/a | n/a | n/a | 7 | 1 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 7.4 | n/a | n/a | n/a | 8 | 1 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.9 | 0.0 | 0.3 | 0.9 | 0.6 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 4 | 1 |
| Tyrosine (g) | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.0 | 0.0 | 1.0 | 3.0 | 2.6 | 1.3 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 1.0 | 11 | 2 |
| Valine (g) | 0.5 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.6 | 0.1 | 1.7 | 4.9 | 2.9 | 1.6 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 1.3 | 15 | 2 |
| Vitamin A, IU (IU) | 0.0 | 0.8 | 1,196.4 | 15.6 | n/a | n/a | 106,565.9 | 2,527.2 | 1,080.0 | 1,923.6 | 982.6 | 1,012.6 | 24.9 | 0.0 | 0.0 | 5,672.7 | 0.0 | 0.0 | 0.0 | 121,002 | 20,167 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 60.0 | 0.8 | n/a | n/a | 5,325.6 | 126.3 | 320.0 | 569.8 | 260.1 | 273.0 | 6.9 | 0.0 | 0.0 | 1,552.7 | 0.0 | 0.0 | 0.0 | 8,495 | 1,416 |
| Vitamin B-12 (mcg) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.8 | 7.7 | 2.6 | 0.8 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 13 | 2 |
| Vitamin B-6 (mg) | 0.2 | 0.1 | 0.1 | 0.0 | n/a | n/a | 1.6 | 0.0 | 0.3 | 1.9 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 5 | 1 |
| Vitamin C (mg) | 4.8 | 2.8 | 22.6 | 0.0 | n/a | n/a | 50.0 | 39.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 120 | 20 |
| Vitamin D (IU) | 15.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 164.0 | 72.9 | 23.9 | 22.8 | 11.2 | 0.0 | 0.0 | 136.2 | 0.0 | 0.0 | 0.0 | 447 | 74 |
| Water (g) | 209.7 | 5.3 | 107.8 | 0.2 | n/a | n/a | 819.5 | 26.3 | 152.3 | 251.7 | 23.7 | 163.1 | 0.1 | 29.0 | 1.9 | 36.0 | 0.0 | 0.0 | 148.1 | 1,975 | 329 |
| Zinc (mg) | 1.2 | 0.1 | 0.5 | 0.1 | n/a | n/a | 5.1 | 0.3 | 2.6 | 13.1 | 4.4 | 2.6 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 2.2 | 33 | 5 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.