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Nutritional Facts: Spinach & Cheese Casserole

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.

  20 ounces (625g)
frozen spinach
1 (110g)
onions
2 (6g)
garlic cloves
8 tablespoons (114g)
butter
6 (300g)
eggs
16 ounces (452g)
low fat cottage cheese
2 tablespoons (15g)
all-purpose flour
1 lb (454g)
low-fat sharp cheddar cheese
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 1.4 0.0 0.0 0.0 2.2 1.8 0.0 2.9 n/a 8 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 3.0 0.1 0.0 0.0 2.5 2.4 0.1 3.8 n/a 12 1
Ash (g) 8.9 0.4 0.1 2.4 3.2 6.1 0.1 16.5 n/a 38 5
Aspartic acid (g) 2.7 0.1 0.0 0.1 4.0 4.4 0.1 6.5 n/a 18 2
Beta-sitosterol n/a n/a n/a 4.5 n/a n/a n/a n/a n/a 5 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 806.0 25.3 10.9 27.3 168.0 411.3 2.2 1,884.1 n/a 3,335 417
Calories 181.2 44.0 8.9 814.5 429.0 388.7 54.6 785.4 n/a 2,706 338
Calories (kj) 749.8 182.6 37.4 3,406.9 1,797.0 1,631.7 228.4 3,287.0 n/a 11,321 1,415
Campesterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 26.3 10.3 2.0 0.1 2.2 16.5 11.4 8.7 n/a 77 10
Cholesterol (mg) 0.0 0.0 0.0 244.2 1,116.0 45.2 0.0 95.3 n/a 1,501 188
Copper (mg) 0.9 0.0 0.0 0.0 0.2 0.1 0.0 0.1 n/a 1 0
Cystine (g) 0.2 0.0 0.0 0.0 0.8 0.3 0.0 0.5 n/a 2 0
Dietary Fiber (g) 18.1 1.9 0.1 0.0 0.0 0.0 0.4 0.0 n/a 21 3
Folate (mcg) 906.0 20.9 0.2 3.4 141.0 45.2 3.9 49.9 n/a 1,170 146
Folate, DFE (mcg) 906.0 20.9 0.2 3.4 141.0 45.2 3.9 49.9 n/a 1,170 146
Folate, food (mcg) 906.0 20.9 0.2 3.4 141.0 45.2 3.9 49.9 n/a 1,170 146
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose (g) 1.1 1.4 n/a n/a 0.0 0.0 n/a n/a n/a 3 0
Galactose (g) 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Glucose (dextrose) (g) 1.5 2.2 n/a n/a 1.1 3.5 n/a n/a n/a 8 1
Glutamic acid (g) 3.2 0.3 0.0 0.2 5.0 12.5 0.5 24.9 n/a 47 6
Glycine (g) 1.4 0.0 0.0 0.0 1.3 1.1 0.1 1.7 n/a 6 1
Histidine (g) 0.3 0.0 0.0 0.0 0.9 1.6 0.0 3.6 n/a 6 1
Iron (mg) 11.8 0.2 0.1 0.0 5.3 0.7 0.2 1.9 n/a 20 3
Isoleucine (g) 0.8 0.0 0.0 0.1 2.0 2.8 0.1 6.3 n/a 12 2
Lactose (g) 0.0 0.0 n/a n/a 0.0 13.1 n/a n/a n/a 13 2
Leucine (g) 1.3 0.0 0.0 0.1 3.3 5.4 0.1 9.7 n/a 20 2
Lysine (g) 1.6 0.0 0.0 0.1 2.7 4.5 0.0 8.5 n/a 17 2
Magnesium (mg) 468.6 11.0 1.5 2.3 36.0 31.6 3.3 72.6 n/a 627 78
Maltose (g) 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Manganese (mg) 4.4 0.1 0.1 0.0 0.1 0.0 0.1 0.0 n/a 5 1
Methionine (g) 0.3 0.0 0.0 0.0 1.1 1.3 0.0 2.7 n/a 5 1
Monounsaturated Fat (g) 0.0 0.0 0.0 23.9 11.0 2.0 0.0 9.5 n/a 46 6
Niacin (mg) 3.2 0.1 0.0 0.0 0.2 0.5 0.2 0.2 n/a 5 1
Pantothenic acid (mg) 0.6 0.1 0.0 0.1 4.6 1.1 0.1 0.8 n/a 8 1
Phenylalanine (g) 1.3 0.0 0.0 0.0 2.0 2.8 0.1 5.4 n/a 12 1
Phosphorus (mg) 306.2 31.9 9.2 27.3 594.0 736.8 16.2 2,197.4 n/a 3,919 490
Phytosterols n/a 16.5 n/a n/a n/a n/a n/a n/a n/a 17 2
Polyunsaturated Fat (g) 0.5 0.0 0.0 3.5 5.7 0.3 0.1 1.0 n/a 11 1
Potassium (mg) 2,161.8 160.6 24.1 27.3 414.0 379.7 16.0 299.6 n/a 3,483 435
Proline (g) 1.2 0.0 0.0 0.1 1.5 5.9 0.2 11.5 n/a 20 3
Protein (g) 22.7 1.2 0.4 1.0 37.7 53.5 1.5 110.5 n/a 228 29
Retinol (mcg) 0.0 0.0 0.0 762.3 480.0 85.9 0.0 272.4 n/a 1,601 200
Riboflavin (mg) 1.4 0.0 0.0 0.0 1.4 0.9 0.0 1.0 n/a 5 1
Saturated Fat (g) 0.3 0.0 0.0 58.4 9.4 4.4 0.0 19.7 n/a 92 12
Selenium (mcg) 37.5 0.6 0.9 1.1 92.1 44.7 5.1 65.8 n/a 248 31
Serine (g) 1.1 0.0 0.0 0.1 2.9 3.1 0.1 5.9 n/a 13 2
Sodium (mg) 462.4 4.4 1.0 811.1 426.0 1,491.6 0.3 2,778.5 n/a 5,975 747
Starch (g) 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose (g) 1.5 1.1 n/a n/a 0.0 0.0 n/a n/a n/a 3 0
Sugar (g) 4.1 4.7 0.1 0.1 1.1 16.6 0.0 2.4 n/a 29 4
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.6 0.1 0.0 0.0 0.1 0.2 0.0 0.1 n/a 1 0
Threonine (g) 1.4 0.0 0.0 0.0 1.7 2.4 0.0 3.6 n/a 9 1
Tocopherol, alpha (mg) 18.1 0.0 0.0 2.6 3.2 0.2 0.0 0.3 n/a 24 3
Tocopherol, beta (mg) 0.1 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 0.2 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.9 0.0 n/a 0.0 1.5 0.0 n/a n/a n/a 2 0
Total Fat (g) 3.6 0.1 0.0 92.1 28.5 11.1 0.1 31.8 n/a 167 21
Trans-monoenoic Fat n/a n/a n/a 3.4 0.1 n/a n/a n/a n/a 3 0
TransFatty acids n/a n/a n/a 3.7 0.1 n/a n/a n/a n/a 4 0
Tryptophan (g) 0.6 0.0 0.0 0.0 0.5 0.7 0.0 1.3 n/a 3 0
Tyrosine (g) 1.3 0.0 0.0 0.0 1.5 2.9 0.0 4.9 n/a 11 1
Valine (g) 1.1 0.0 0.0 0.1 2.6 3.6 0.1 6.8 n/a 14 2
Vitamin A, IU (IU) 73,264.0 2.2 0.5 2,838.9 1,620.0 334.5 0.0 939.8 n/a 79,000 9,875
Vitamin A, RAE (mcg) 3,661.3 0.0 0.0 777.0 480.0 90.4 0.0 272.4 n/a 5,281 660
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.2 2.7 2.0 0.0 2.2 n/a 7 1
Vitamin B-6 (mg) 1.1 0.1 0.1 0.0 0.5 0.1 0.0 0.2 n/a 2 0
Vitamin C (mg) 34.4 8.1 1.9 0.0 0.0 0.0 0.0 0.0 n/a 44 6
Vitamin D (IU) 0.0 0.0 0.0 68.2 246.0 0.0 0.0 22.7 n/a 337 42
Water (g) 563.4 98.0 3.5 18.0 228.5 364.7 1.8 286.5 n/a 1,564 196
Zinc (mg) 3.5 0.2 0.1 0.1 3.9 1.9 0.1 8.3 n/a 18 2

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.

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