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.
10 sheets (190g) phyllo pastry |
2 lbs (909g) spinach |
1 medium (110g) onions |
1/2 cup (108g) olive oil |
1 cup (100g) green onions |
1/2 cup (30g) parsley |
2 teaspoons (0g) dill |
1/4 teaspoon (1g) nutmeg |
1/2 cup (73g) dry curd cottage cheese |
1 cup (150g) feta cheese |
1/4 cup (25g) parmesan cheese |
4 (200g) eggs |
1 to taste (0g) salt & pepper |
6 tablespoons (85g) butter |
Total | 1 serving | |
Alanine (g) | 0.4 | 1.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.3 | 1.0 | 0.3 | 1.5 | n/a | 0.0 | 5 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Arginine (g) | 0.5 | 1.5 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.7 | 0.4 | 1.6 | n/a | 0.0 | 5 | 1 |
Ash (g) | 3.0 | 15.6 | 0.4 | 0.0 | 0.8 | 0.7 | 0.0 | 0.0 | 1.2 | 7.8 | 2.0 | 2.1 | n/a | 1.8 | 36 | 4 |
Aspartic acid (g) | 0.6 | 2.2 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 0.6 | 1.2 | 0.7 | 2.7 | n/a | 0.1 | 8 | 1 |
Beta-sitosterol | 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 | 3.4 | 3 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Calcium (mg) | 20.9 | 899.7 | 25.3 | 1.1 | 72.0 | 41.4 | 0.7 | 1.1 | 62.4 | 739.5 | 277.3 | 112.0 | n/a | 20.4 | 2,274 | 284 |
Calories | 568.1 | 209.0 | 44.0 | 954.7 | 32.0 | 10.8 | 0.2 | 3.1 | 52.2 | 396.0 | 107.8 | 286.0 | n/a | 610.9 | 3,275 | 409 |
Calories (kj) | 2,376.9 | 881.5 | 182.6 | 3,994.9 | 135.0 | 45.3 | 0.6 | 12.9 | 219.7 | 1,654.5 | 451.3 | 1,198.0 | n/a | 2,555.1 | 13,708 | 1,714 |
Campesterol | 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 | 0 | 0 |
Carbohydrates (g) | 99.9 | 33.0 | 10.3 | 0.0 | 7.3 | 1.9 | 0.0 | 0.3 | 4.8 | 6.1 | 1.0 | 1.4 | n/a | 0.1 | 166 | 21 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.1 | 133.5 | 22.0 | 744.0 | n/a | 183.2 | 1,088 | 136 |
Copper (mg) | 0.2 | 1.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 2 | 0 |
Cystine (g) | 0.3 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.5 | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 3.6 | 20.0 | 1.9 | 0.0 | 2.6 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 29 | 4 |
Folate (mcg) | 167.2 | 1,763.1 | 20.9 | 0.0 | 64.0 | 45.6 | 0.5 | 0.4 | 6.5 | 48.0 | 2.5 | 94.0 | n/a | 2.6 | 2,215 | 277 |
Folate, DFE (mcg) | 260.3 | 1,763.1 | 20.9 | 0.0 | 64.0 | 45.6 | 0.5 | 0.4 | 6.5 | 48.0 | 2.5 | 94.0 | n/a | 2.6 | 2,308 | 289 |
Folate, food (mcg) | 34.2 | 1,763.1 | 20.9 | 0.0 | 64.0 | 45.6 | 0.5 | 0.4 | 6.5 | 48.0 | 2.5 | 94.0 | n/a | 2.6 | 2,082 | 260 |
Folic acid (mcg) | 133.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 133 | 17 |
Fructose | n/a | 1.4 | 1.4 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
Galactose | n/a | 0.9 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Glucose (dextrose) | n/a | 1.0 | 2.2 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.7 | n/a | n/a | 4 | 1 |
Glutamic acid (g) | 4.6 | 3.1 | 0.3 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | 1.8 | 3.6 | 2.2 | 3.3 | n/a | 0.2 | 19 | 2 |
Glycine (g) | 0.5 | 1.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 0.9 | n/a | 0.0 | 3 | 0 |
Histidine (g) | 0.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.6 | 0.3 | 0.6 | n/a | 0.0 | 3 | 0 |
Iron (mg) | 6.1 | 24.6 | 0.2 | 0.6 | 1.5 | 1.9 | 0.0 | 0.0 | 0.1 | 1.0 | 0.2 | 3.5 | n/a | 0.0 | 40 | 5 |
Isoleucine (g) | 0.5 | 1.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 1.2 | 0.5 | 1.3 | n/a | 0.0 | 5 | 1 |
Lactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Leucine (g) | 0.9 | 2.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.8 | 2.1 | 0.9 | 2.2 | n/a | 0.1 | 9 | 1 |
Lysine (g) | 0.3 | 1.6 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.6 | 1.8 | 0.7 | 1.8 | n/a | 0.1 | 7 | 1 |
Magnesium (mg) | 28.5 | 718.0 | 11.0 | 0.0 | 20.0 | 15.0 | 0.2 | 1.1 | 8.0 | 28.5 | 9.5 | 24.0 | n/a | 1.7 | 865 | 108 |
Maltose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.9 | 8.2 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 10 | 1 |
Methionine (g) | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.6 | 0.3 | 0.8 | n/a | 0.0 | 3 | 0 |
Monounsaturated Fat (g) | 6.0 | 0.1 | 0.0 | 78.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 6.9 | 2.1 | 7.3 | n/a | 17.9 | 119 | 15 |
Niacin (mg) | 7.7 | 6.6 | 0.1 | 0.0 | 0.5 | 0.4 | 0.0 | 0.0 | 0.1 | 1.5 | 0.0 | 0.2 | n/a | 0.0 | 17 | 2 |
Pantothenic acid (mg) | 0.6 | 0.6 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.3 | 1.5 | 0.1 | 3.1 | n/a | 0.1 | 7 | 1 |
Phenylalanine (g) | 0.7 | 1.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 1.0 | 0.5 | 1.4 | n/a | 0.0 | 5 | 1 |
Phosphorus (mg) | 142.5 | 445.3 | 31.9 | 0.0 | 37.0 | 17.4 | 0.2 | 1.2 | 137.8 | 505.5 | 182.3 | 396.0 | n/a | 20.4 | 1,918 | 240 |
Phytosterols | n/a | 81.8 | 16.5 | 238.7 | n/a | 1.5 | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 339 | 42 |
Polyunsaturated Fat (g) | 1.8 | 1.5 | 0.0 | 11.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.3 | 3.8 | n/a | 2.6 | 22 | 3 |
Potassium (mg) | 140.6 | 5,071.1 | 160.6 | 1.1 | 276.0 | 166.2 | 2.6 | 2.1 | 99.3 | 93.0 | 31.3 | 276.0 | n/a | 20.4 | 6,340 | 793 |
Proline (g) | 1.6 | 1.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.8 | 2.1 | 1.2 | 1.0 | n/a | 0.1 | 8 | 1 |
Protein (g) | 13.5 | 26.0 | 1.2 | 0.0 | 1.8 | 0.9 | 0.0 | 0.0 | 7.5 | 21.3 | 9.6 | 25.1 | n/a | 0.7 | 108 | 13 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 187.5 | 55.8 | 320.0 | n/a | 571.7 | 1,136 | 142 |
Riboflavin (mg) | 0.6 | 1.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1.3 | 0.1 | 0.9 | n/a | 0.0 | 5 | 1 |
Saturated Fat (g) | 2.8 | 0.6 | 0.0 | 14.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 22.4 | 4.3 | 6.3 | n/a | 43.8 | 95 | 12 |
Selenium (mcg) | 44.3 | 9.1 | 0.6 | 0.0 | 0.6 | 0.0 | n/a | 0.0 | 6.8 | 22.5 | 4.4 | 61.4 | n/a | 0.9 | 151 | 19 |
Serine (g) | 0.7 | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 1.8 | 0.6 | 1.9 | n/a | 0.0 | 7 | 1 |
Sodium (mg) | 917.7 | 718.0 | 4.4 | 2.2 | 16.0 | 16.8 | 0.2 | 0.1 | 239.3 | 1,674.0 | 382.3 | 284.0 | n/a | 608.3 | 4,863 | 608 |
Starch | 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 | 0 | 0 |
Stigmasterol | 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 | 0 | 0 |
Sucrose | n/a | 0.6 | 1.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
Sugar (g) | 0.3 | 3.8 | 4.7 | 0.0 | 2.3 | 0.3 | n/a | 0.2 | 1.3 | 6.1 | 0.2 | 0.7 | n/a | 0.1 | 20 | 3 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Thiamin (mg) | 1.0 | 0.7 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 2 | 0 |
Threonine (g) | 0.4 | 1.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 1.0 | 0.4 | 1.1 | n/a | 0.0 | 4 | 1 |
Tocopherol, alpha (mg) | 0.2 | 18.4 | 0.0 | 15.5 | 0.6 | 0.2 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 2.1 | n/a | 2.0 | 39 | 5 |
Tocopherol, beta | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | 1.6 | 0.0 | 0.9 | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 1.0 | n/a | 0.0 | 4 | 0 |
Total Fat (g) | 11.4 | 3.5 | 0.1 | 108.0 | 0.2 | 0.2 | 0.0 | 0.2 | 0.2 | 31.9 | 7.2 | 19.0 | n/a | 69.1 | 251 | 31 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 2.5 | 3 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 2.8 | 3 | 0 |
Tryptophan (g) | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.1 | 0.3 | n/a | 0.0 | 1 | 0 |
Tyrosine (g) | 0.4 | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 1.0 | 0.6 | 1.0 | n/a | 0.0 | 5 | 1 |
Valine (g) | 0.5 | 1.5 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.5 | 1.6 | 0.6 | 1.7 | n/a | 0.0 | 7 | 1 |
Vitamin A, IU (IU) | 0.0 | 85,218.2 | 2.2 | 0.0 | 997.0 | 2,527.2 | 27.5 | 0.6 | 5.8 | 633.0 | 216.3 | 1,080.0 | n/a | 2,129.1 | 92,837 | 11,605 |
Vitamin A, RAE (mcg) | 0.0 | 4,262.3 | 0.0 | 0.0 | 50.0 | 126.3 | 1.4 | 0.0 | 1.5 | 187.5 | 57.3 | 320.0 | n/a | 582.8 | 5,589 | 699 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 2.5 | 0.6 | 1.8 | n/a | 0.1 | 5 | 1 |
Vitamin B-6 (mg) | 0.1 | 1.8 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.3 | n/a | 0.0 | 3 | 0 |
Vitamin C (mg) | 0.0 | 255.4 | 8.1 | 0.0 | 18.8 | 39.9 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 323 | 40 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.0 | 5.3 | 164.0 | n/a | 51.1 | 244 | 31 |
Water (g) | 61.9 | 830.6 | 98.0 | 0.0 | 89.8 | 26.3 | 0.3 | 0.0 | 58.7 | 82.8 | 5.2 | 152.3 | n/a | 13.5 | 1,420 | 177 |
Zinc (mg) | 0.9 | 4.8 | 0.2 | 0.0 | 0.4 | 0.3 | 0.0 | 0.0 | 0.3 | 4.3 | 1.0 | 2.6 | n/a | 0.1 | 15 | 2 |
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