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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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