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.
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3 cups (480g) yellow onions |
2 teaspoons (12g) kosher salt |
1 1/2 teaspoons (3g) fresh ground black pepper |
30 ounces (852g) frozen chopped spinach |
6 (336g) extra-large eggs |
2 teaspoons (5g) nutmeg |
1/2 cup (50g) parmesan cheese |
3 tablespoons (20g) plain breadcrumbs |
1/2 lb (228g) feta cheese |
1/2 cup (68g) pine nuts |
1/4 lb (114g) salted butter |
6 sheets (114g) phyllo dough |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.0 | 0.0 | 1.9 | 2.5 | n/a | 0.6 | 0.1 | 1.5 | 0.5 | 0.0 | 0.3 | 7 | 1 |
| Alcohol (g) | 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) | 0.5 | 0.0 | 0.0 | 4.1 | 2.8 | n/a | 0.8 | 0.1 | 1.1 | 1.6 | 0.0 | 0.3 | 11 | 1 |
| Ash (g) | 1.7 | 12.0 | 0.2 | 12.2 | 3.6 | 0.1 | 4.0 | 0.6 | 11.9 | 1.7 | 2.4 | 1.8 | 52 | 7 |
| Aspartic acid (g) | 0.4 | 0.0 | 0.0 | 3.7 | 4.5 | n/a | 1.3 | 0.2 | 1.8 | 0.9 | 0.1 | 0.3 | 13 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.5 | n/a | 5 | 1 |
| Caffeine (mg) | 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) | 110.4 | 2.9 | 15.3 | 1,099.1 | 188.2 | 8.6 | 554.5 | 37.1 | 1,123.6 | 10.8 | 27.2 | 12.5 | 3,190 | 399 |
| Calories | 192.0 | 0.0 | 8.7 | 247.1 | 480.5 | 24.6 | 215.5 | 80.0 | 601.7 | 454.3 | 813.8 | 340.9 | 3,459 | 432 |
| Calories (kj) | 796.8 | 0.0 | 36.2 | 1,022.4 | 2,012.6 | 103.0 | 902.5 | 334.7 | 2,513.8 | 1,900.8 | 3,403.9 | 1,426.1 | 14,453 | 1,807 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Carbohydrates (g) | 44.8 | 0.0 | 2.2 | 35.9 | 2.4 | 2.3 | 2.0 | 14.6 | 9.3 | 8.8 | 0.1 | 60.0 | 182 | 23 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 1,249.9 | 0.0 | 44.0 | 0.0 | 202.8 | 0.0 | 244.0 | 0.0 | 1,741 | 218 |
| Copper (mg) | 0.2 | 0.0 | 0.0 | 1.2 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.9 | 0.0 | 0.1 | 3 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 | n/a | 0.1 | 0.1 | 0.2 | 0.2 | 0.0 | 0.2 | 2 | 0 |
| Dietary Fiber (g) | 8.2 | 0.0 | 0.9 | 24.7 | 0.0 | 1.0 | 0.0 | 0.9 | 0.0 | 2.5 | 0.0 | 2.2 | 40 | 5 |
| Folate (mcg) | 91.2 | 0.0 | 0.6 | 1,235.4 | 157.9 | 3.6 | 5.0 | 21.7 | 72.9 | 23.0 | 3.4 | 100.3 | 1,715 | 214 |
| Folate, DFE (mcg) | 91.2 | 0.0 | 0.6 | 1,235.4 | 157.9 | 3.6 | 5.0 | 33.2 | 72.9 | 23.0 | 3.4 | 156.2 | 1,782 | 223 |
| Folate, food (mcg) | 91.2 | 0.0 | 0.6 | 1,235.4 | 157.9 | 3.6 | 5.0 | 5.1 | 72.9 | 23.0 | 3.4 | 20.5 | 1,619 | 202 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 16.6 | 0.0 | 0.0 | 0.0 | 79.8 | 96 | 12 |
| Fructose (g) | 6.2 | n/a | 0.0 | 1.5 | 0.0 | n/a | 0.1 | 0.5 | n/a | 0.0 | n/a | n/a | 8 | 1 |
| Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 9.5 | n/a | 0.0 | 2.0 | 1.2 | n/a | 0.1 | 0.4 | n/a | 0.0 | n/a | n/a | 13 | 2 |
| Glutamic acid (g) | 1.2 | 0.0 | 0.0 | 4.3 | 5.6 | n/a | 4.3 | 0.8 | 5.5 | 2.0 | 0.2 | 2.7 | 27 | 3 |
| Glycine (g) | 0.1 | 0.0 | 0.0 | 1.9 | 1.5 | n/a | 0.4 | 0.1 | 0.2 | 0.5 | 0.0 | 0.3 | 5 | 1 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.4 | 1.0 | n/a | 0.5 | 0.1 | 0.9 | 0.2 | 0.0 | 0.2 | 3 | 0 |
| Hydroxyproline | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.0 | 0.0 | 0.3 | 16.1 | 5.9 | 0.1 | 0.5 | 1.0 | 1.5 | 3.7 | 0.0 | 3.7 | 34 | 4 |
| Isoleucine (g) | 0.1 | 0.0 | 0.0 | 1.1 | 2.3 | n/a | 1.0 | 0.1 | 1.8 | 0.4 | 0.1 | 0.3 | 7 | 1 |
| Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.1 | 0.0 | 0.0 | 1.7 | 3.6 | n/a | 1.9 | 0.2 | 3.2 | 0.7 | 0.1 | 0.6 | 12 | 2 |
| Lysine (g) | 0.2 | 0.0 | 0.0 | 2.1 | 3.1 | n/a | 1.5 | 0.1 | 2.8 | 0.4 | 0.1 | 0.2 | 10 | 1 |
| Magnesium (mg) | 48.0 | 0.1 | 5.9 | 639.0 | 40.3 | 8.6 | 19.0 | 8.7 | 43.3 | 169.4 | 2.3 | 17.1 | 1,002 | 125 |
| Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.4 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.6 | 0.0 | 0.4 | 6.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 5.9 | 0.0 | 0.5 | 14 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.4 | 1.3 | n/a | 0.5 | 0.0 | 0.8 | 0.2 | 0.0 | 0.1 | 3 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.0 | 12.3 | 0.2 | 4.2 | 0.2 | 10.5 | 12.7 | 23.9 | 3.6 | 68 | 8 |
| Niacin (mg) | 0.6 | 0.0 | 0.0 | 4.3 | 0.3 | 0.1 | 0.1 | 1.3 | 2.3 | 3.0 | 0.0 | 4.6 | 17 | 2 |
| Pantothenic acid (mg) | 0.6 | 0.0 | 0.0 | 0.8 | 5.2 | n/a | 0.2 | 0.1 | 2.2 | 0.2 | 0.1 | 0.3 | 10 | 1 |
| Phenylalanine (g) | 0.1 | 0.0 | 0.0 | 1.8 | 2.3 | n/a | 1.0 | 0.1 | 1.5 | 0.4 | 0.0 | 0.4 | 8 | 1 |
| Phosphorus (mg) | 139.2 | 0.0 | 5.5 | 417.5 | 665.3 | 10.0 | 364.5 | 33.4 | 768.1 | 388.1 | 27.2 | 85.5 | 2,904 | 363 |
| Phytosterols (mg) | 72.0 | 0.0 | 3.2 | n/a | n/a | 2.9 | n/a | 1.6 | n/a | 95.2 | n/a | n/a | 175 | 22 |
| Polyunsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.7 | 6.4 | 0.0 | 0.6 | 0.4 | 1.3 | 23.0 | 3.5 | 1.1 | 37 | 5 |
| Potassium (mg) | 700.8 | 1.0 | 45.9 | 2,947.9 | 463.7 | 16.4 | 62.5 | 39.7 | 141.3 | 403.0 | 27.2 | 84.4 | 4,934 | 617 |
| Proline (g) | 0.1 | 0.0 | 0.0 | 1.7 | 1.7 | n/a | 2.3 | 0.3 | 3.1 | 0.5 | 0.1 | 0.9 | 11 | 1 |
| Protein (g) | 5.3 | 0.0 | 0.4 | 30.9 | 42.2 | 0.3 | 19.2 | 2.7 | 32.4 | 9.2 | 1.0 | 8.1 | 152 | 19 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 537.6 | 0.0 | 111.5 | 0.0 | 284.9 | 0.0 | 761.6 | 0.0 | 1,696 | 212 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 1.9 | 1.5 | 0.0 | 0.2 | 0.1 | 1.9 | 0.2 | 0.0 | 0.4 | 6 | 1 |
| Saturated Fat (g) | 0.2 | 0.0 | 0.0 | 0.3 | 10.5 | 1.2 | 8.7 | 0.2 | 34.1 | 3.3 | 58.3 | 1.7 | 119 | 15 |
| Selenium (mcg) | 2.4 | 0.0 | 0.2 | 51.1 | 103.2 | 0.1 | 8.9 | 5.1 | 34.2 | 0.5 | 1.1 | 26.6 | 233 | 29 |
| Serine (g) | 0.1 | 0.0 | 0.0 | 1.4 | 3.3 | n/a | 1.1 | 0.1 | 2.7 | 0.6 | 0.1 | 0.4 | 10 | 1 |
| Sodium (mg) | 19.2 | 4,651.0 | 0.7 | 630.5 | 477.1 | 0.8 | 764.5 | 148.2 | 2,543.5 | 1.4 | 810.4 | 550.6 | 10,598 | 1,325 |
| Starch (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 12.1 | n/a | 1.0 | n/a | n/a | 13 | 2 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Sucrose (g) | 4.8 | n/a | 0.0 | 2.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 2.3 | n/a | n/a | 9 | 1 |
| Sugar (g) | 20.4 | 0.0 | 0.0 | 5.5 | 1.2 | 1.3 | 0.5 | 1.3 | 9.3 | 2.4 | 0.1 | 0.2 | 42 | 5 |
| Theobromine (mg) | 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 | 0.0 | 0.8 | 0.1 | 0.0 | 0.0 | 0.2 | 0.4 | 0.2 | 0.0 | 0.6 | 3 | 0 |
| Threonine (g) | 0.1 | 0.0 | 0.0 | 1.8 | 1.9 | n/a | 0.7 | 0.1 | 1.5 | 0.2 | 0.0 | 0.2 | 7 | 1 |
| Tocopherol, alpha (mg) | 0.1 | 0.0 | 0.0 | 24.7 | 3.5 | 0.0 | 0.1 | 0.0 | 0.4 | 6.3 | 2.6 | 0.1 | 38 | 5 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.2 | 1.2 | 1.7 | 0.0 | n/a | 0.2 | n/a | 7.5 | 0.0 | n/a | 11 | 1 |
| Total Fat (g) | 0.5 | 0.0 | 0.1 | 4.9 | 32.0 | 1.7 | 14.3 | 1.1 | 48.5 | 46.1 | 92.1 | 6.8 | 248 | 31 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 3.4 | n/a | 3 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 3.7 | n/a | 4 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.9 | 0.6 | n/a | 0.3 | 0.0 | 0.5 | 0.1 | 0.0 | 0.1 | 2 | 0 |
| Tyrosine (g) | 0.1 | 0.0 | 0.0 | 1.8 | 1.7 | n/a | 1.2 | 0.1 | 1.5 | 0.3 | 0.0 | 0.2 | 7 | 1 |
| Valine (g) | 0.1 | 0.0 | 0.0 | 1.5 | 2.9 | n/a | 1.3 | 0.1 | 2.4 | 0.5 | 0.1 | 0.3 | 9 | 1 |
| Vitamin A, IU (IU) | 9.6 | 0.0 | 18.9 | 99,905.5 | 1,814.4 | 4.8 | 432.5 | 0.0 | 961.8 | 19.6 | 2,836.4 | 0.0 | 106,003 | 13,250 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.9 | 4,992.7 | 537.6 | 0.2 | 114.5 | 0.0 | 284.9 | 0.7 | 776.3 | 0.0 | 6,708 | 838 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | 0.0 | 1.1 | 0.1 | 3.9 | 0.0 | 0.2 | 0.0 | 8 | 1 |
| Vitamin B-6 (mg) | 0.6 | 0.0 | 0.0 | 1.5 | 0.6 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 4 | 0 |
| Vitamin C (mg) | 35.5 | 0.0 | 0.0 | 46.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 83 | 10 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 275.5 | 0.0 | 10.5 | 0.0 | 36.5 | 0.0 | 68.1 | 0.0 | 391 | 49 |
| Water (g) | 427.7 | 0.0 | 0.4 | 768.2 | 255.9 | 0.3 | 10.4 | 1.3 | 125.9 | 1.5 | 18.0 | 37.2 | 1,647 | 206 |
| Zinc (mg) | 0.8 | 0.0 | 0.0 | 4.8 | 4.3 | 0.1 | 1.9 | 0.3 | 6.6 | 4.4 | 0.1 | 0.6 | 24 | 3 |
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.