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Nutritional Facts: Smoked Gouda and Spinach Rice 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.

  3 tablespoons (41g)
olive oil
1 cup (160g)
shallots
2 cups (140g)
mushrooms
3 cups (474g)
cooked long-grain rice
10 ounces (284g)
frozen chopped spinach
2 cups (226g)
smoked gouda cheese
3/4 cup (179g)
whipping cream
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 0.0 0.2 0.3 0.7 0.6 1.7 0.1 n/a 4 1
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.0 0.3 0.1 1.1 1.4 2.2 0.1 n/a 5 1
Ash (g) 0.0 1.3 1.2 1.9 4.1 8.9 0.8 n/a 18 3
Aspartic acid (g) 0.0 0.4 0.3 1.2 1.2 3.9 0.3 n/a 7 1
Beta-sitosterol n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 0.4 59.2 4.2 47.4 366.4 1,582.0 116.0 n/a 2,176 311
Calories 358.0 115.2 30.8 616.2 82.4 804.6 615.8 n/a 2,623 375
Calories (kj) 1,498.1 483.2 130.2 2,578.6 340.8 3,369.7 2,575.8 n/a 10,976 1,568
Campesterol n/a n/a 2.8 n/a n/a n/a n/a n/a 3 0
Carbohydrates (g) 0.0 26.9 4.6 133.5 12.0 5.0 5.0 n/a 187 27
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 257.6 244.5 n/a 502 72
Copper (mg) 0.0 0.1 0.4 0.3 0.4 0.1 0.0 n/a 1 0
Cystine (g) 0.0 n/a 0.0 0.3 0.1 0.6 0.0 n/a 1 0
Dietary Fiber (g) 0.0 n/a 1.4 1.9 8.2 0.0 0.0 n/a 12 2
Folate (mcg) 0.0 54.4 23.8 274.9 411.8 47.5 7.1 n/a 820 117
Folate, DFE (mcg) 0.0 54.4 23.8 459.8 411.8 47.5 7.1 n/a 1,004 143
Folate, food (mcg) 0.0 54.4 23.8 14.2 411.8 47.5 7.1 n/a 559 80
Folic acid (mcg) 0.0 0.0 0.0 260.7 0.0 0.0 0.0 n/a 261 37
Fructose n/a n/a 0.2 n/a 0.5 n/a n/a n/a 1 0
Galactose n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 2.1 n/a 0.7 n/a n/a n/a 3 0
Glutamic acid (g) 0.0 0.8 0.5 2.5 1.4 13.9 0.8 n/a 20 3
Glycine (g) 0.0 0.2 0.1 0.6 0.6 1.1 0.1 n/a 3 0
Histidine (g) 0.0 0.1 0.1 0.3 0.1 2.3 0.1 n/a 3 0
Iron (mg) 0.2 1.9 0.7 5.7 5.4 0.5 0.1 n/a 14 2
Isoleucine (g) 0.0 0.2 0.1 0.5 0.4 3.0 0.2 n/a 4 1
Lactose n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 0.0 0.2 0.2 1.1 0.6 5.8 0.4 n/a 8 1
Lysine (g) 0.0 0.2 0.1 0.5 0.7 6.0 0.3 n/a 8 1
Magnesium (mg) 0.0 33.6 12.6 56.9 213.0 65.5 12.5 n/a 394 56
Maltose n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 0.0 0.5 0.1 2.2 2.0 0.0 0.0 n/a 5 1
Methionine (g) 0.0 0.0 0.0 0.3 0.1 1.6 0.1 n/a 2 0
Monounsaturated Fat (g) 29.5 0.0 0.0 0.4 0.0 17.5 19.1 n/a 67 10
Niacin (mg) 0.0 0.3 5.0 7.0 1.4 0.1 0.1 n/a 14 2
Pantothenic acid (mg) 0.0 0.5 2.1 1.8 0.3 0.8 0.5 n/a 6 1
Phenylalanine (g) 0.0 0.1 0.1 0.7 0.6 3.2 0.2 n/a 5 1
Phosphorus (mg) 0.0 96.0 120.4 203.8 139.2 1,234.0 110.7 n/a 1,904 272
Phytosterols (mg) 89.5 8.0 n/a n/a n/a n/a n/a n/a 98 14
Polyunsaturated Fat (g) 4.3 0.1 0.2 0.4 0.2 1.5 2.5 n/a 9 1
Potassium (mg) 0.4 534.4 445.2 165.9 982.6 273.5 133.9 n/a 2,536 362
Proline (g) 0.0 0.3 0.1 0.6 0.6 7.3 0.4 n/a 9 1
Protein (g) 0.0 4.0 4.3 12.8 10.3 56.4 3.7 n/a 91 13
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 370.6 722.9 n/a 1,094 156
Riboflavin (mg) 0.0 0.0 0.6 0.1 0.6 0.8 0.2 n/a 2 0
Saturated Fat (g) 5.6 0.0 0.1 0.4 0.1 39.8 41.1 n/a 87 12
Selenium (mcg) 0.0 1.9 13.0 35.6 17.0 32.8 0.9 n/a 101 14
Serine (g) 0.0 0.2 0.1 0.7 0.5 3.5 0.2 n/a 5 1
Sodium (mg) 0.8 19.2 7.0 4.7 210.2 1,850.9 67.8 n/a 2,161 309
Starch n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a 0.0 n/a 0.7 n/a n/a n/a 1 0
Sugar (g) 0.0 n/a 2.8 0.2 1.8 5.0 0.2 n/a 10 1
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.1 0.1 0.8 0.3 0.1 0.0 n/a 1 0
Threonine (g) 0.0 0.2 0.1 0.5 0.6 2.1 0.2 n/a 4 1
Tocopherol, alpha (mg) 5.8 n/a 0.0 0.2 8.2 0.5 1.9 n/a 17 2
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.3 n/a 0.0 n/a 0.4 n/a n/a n/a 1 0
Total Fat (g) 40.5 0.2 0.5 1.3 1.6 62.0 66.0 n/a 172 25
Tryptophan (g) 0.0 0.0 0.0 0.1 0.3 0.8 0.1 n/a 1 0
Tyrosine (g) 0.0 0.1 0.1 0.4 0.6 3.3 0.2 n/a 5 1
Valine (g) 0.0 0.2 0.3 0.8 0.5 4.1 0.2 n/a 6 1
Vitamin A, IU (IU) 0.0 1,904.0 0.0 0.0 33,301.8 1,272.4 2,624.0 n/a 39,102 5,586
Vitamin A, RAE (mcg) 0.0 96.0 0.0 0.0 1,664.2 372.9 733.6 n/a 2,867 410
Vitamin B-12 (mcg) 0.0 n/a 0.1 0.0 0.0 3.5 0.3 n/a 4 1
Vitamin B-6 (mg) 0.0 0.6 0.1 0.4 0.5 0.2 0.0 n/a 2 0
Vitamin C (mg) 0.0 12.8 2.9 0.0 15.6 0.0 1.1 n/a 32 5
Vitamin D (IU) 0.0 0.0 9.8 0.0 0.0 45.2 48.2 n/a 103 15
Water (g) 0.0 127.7 129.4 324.4 256.1 93.7 103.0 n/a 1,034 148
Zinc (mg) 0.0 0.6 0.7 2.3 1.6 8.8 0.4 n/a 15 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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