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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10 ounces (284g) puff pastry shells |
20 ounces (568g) frozen chopped spinach |
3 tablespoons (42g) margarine |
1/2 cup (80g) onions |
2 1/2 cups (610g) low-fat milk |
3 tablespoons (23g) flour |
8 ounces (241g) feta cheese |
1/4 teaspoon (0g) dried dill |
1 tablespoon (15g) lemon juice |
1/4 teaspoon (1g) pepper |
1 to taste (0g) salt |
1 1/2 cups (210g) cooked turkey |
Total | 1 serving | |
| Alanine (g) | 0.6 | 1.2 | 0.0 | 0.0 | 0.6 | 0.1 | 1.5 | n/a | n/a | 0.0 | n/a | 3.8 | 8 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.7 | 2.7 | 0.0 | 0.1 | 0.6 | 0.1 | 1.1 | n/a | n/a | 0.0 | n/a | 4.3 | 10 | 2 |
| Ash (g) | 2.8 | 8.1 | 0.8 | 0.3 | 4.6 | 0.1 | 12.5 | 0.0 | 0.0 | 0.0 | n/a | 2.2 | 32 | 5 |
| Aspartic acid (g) | 0.8 | 2.4 | 0.0 | 0.1 | 1.9 | 0.1 | 1.9 | n/a | n/a | 0.0 | n/a | 6.0 | 13 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 28.4 | 732.7 | 12.7 | 18.4 | 762.5 | 3.5 | 1,187.3 | 4.5 | 0.9 | 2.5 | n/a | 52.5 | 2,806 | 468 |
| Calories | 1,564.8 | 164.7 | 304.1 | 32.0 | 256.2 | 85.3 | 635.8 | 0.6 | 3.4 | 1.4 | n/a | 357.0 | 3,405 | 568 |
| Calories (kj) | 6,546.2 | 681.6 | 1,272.0 | 132.8 | 1,079.7 | 357.0 | 2,656.4 | 2.6 | 13.9 | 6.0 | n/a | 1,493.1 | 14,241 | 2,374 |
| Campesterol | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 128.1 | 23.9 | 0.4 | 7.5 | 30.4 | 17.9 | 9.9 | 0.1 | 1.1 | 0.4 | n/a | 0.0 | 220 | 37 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 30.5 | 0.0 | 214.3 | 0.0 | 0.0 | 0.0 | n/a | 159.6 | 404 | 67 |
| Copper (mg) | 0.3 | 0.8 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 2 | 0 |
| Cystine (g) | 0.5 | 0.2 | 0.0 | 0.0 | 0.7 | 0.1 | 0.2 | n/a | n/a | 0.0 | n/a | 0.6 | 2 | 0 |
| Dietary Fiber (g) | 4.3 | 16.5 | 0.0 | 1.4 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 23 | 4 |
| Folate (mcg) | 221.5 | 823.6 | 0.4 | 15.2 | 30.5 | 42.9 | 77.1 | n/a | 3.1 | 0.1 | n/a | 14.7 | 1,229 | 205 |
| Folate, DFE (mcg) | 352.2 | 823.6 | 0.4 | 15.2 | 30.5 | 68.2 | 77.1 | n/a | 3.1 | 0.1 | n/a | 14.7 | 1,385 | 231 |
| Folate, food (mcg) | 36.9 | 823.6 | 0.4 | 15.2 | 30.5 | 6.8 | 77.1 | n/a | 3.1 | 0.1 | n/a | 14.7 | 1,008 | 168 |
| Folic acid (mcg) | 184.6 | 0.0 | 0.0 | 0.0 | 0.0 | 36.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 221 | 37 |
| Fructose | n/a | 1.0 | n/a | 1.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | 2 | 0 |
| Galactose | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 1.4 | n/a | 1.6 | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | 3 | 1 |
| Glutamic acid (g) | 7.3 | 2.9 | 0.1 | 0.2 | 4.8 | 0.8 | 5.8 | n/a | n/a | 0.0 | n/a | 10.0 | 32 | 5 |
| Glycine (g) | 0.7 | 1.3 | 0.0 | 0.0 | 0.4 | 0.1 | 0.2 | n/a | n/a | 0.0 | n/a | 3.1 | 6 | 1 |
| Histidine (g) | 0.4 | 0.3 | 0.0 | 0.0 | 0.5 | 0.1 | 1.0 | n/a | n/a | 0.0 | n/a | 1.9 | 4 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 7.3 | 10.7 | 0.0 | 0.2 | 0.2 | 1.1 | 1.6 | 0.1 | 0.0 | 0.1 | n/a | 3.7 | 25 | 4 |
| Isoleucine (g) | 0.8 | 0.7 | 0.0 | 0.0 | 1.1 | 0.1 | 1.9 | n/a | n/a | 0.0 | n/a | 3.2 | 8 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | 31.7 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 32 | 5 |
| Leucine (g) | 1.4 | 1.1 | 0.0 | 0.0 | 2.3 | 0.2 | 3.4 | n/a | n/a | 0.0 | n/a | 4.9 | 13 | 2 |
| Lysine (g) | 0.4 | 1.4 | 0.0 | 0.0 | 1.8 | 0.1 | 2.9 | n/a | n/a | 0.0 | n/a | 5.8 | 12 | 2 |
| Magnesium (mg) | 45.4 | 426.0 | 1.3 | 8.0 | 67.1 | 5.2 | 45.8 | 1.1 | 0.9 | 1.0 | n/a | 54.6 | 656 | 109 |
| Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.4 | 4.0 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 6 | 1 |
| Methionine (g) | 0.4 | 0.3 | 0.0 | 0.0 | 0.5 | 0.0 | 0.9 | n/a | n/a | 0.0 | n/a | 1.8 | 4 | 1 |
| Monounsaturated Fat (g) | 61.3 | 0.0 | 16.6 | 0.0 | 1.7 | 0.0 | 11.1 | n/a | 0.0 | 0.0 | n/a | 2.3 | 93 | 16 |
| Niacin (mg) | 11.8 | 2.9 | 0.0 | 0.1 | 0.6 | 1.4 | 2.4 | 0.0 | 0.0 | 0.0 | n/a | 11.4 | 31 | 5 |
| Pantothenic acid (mg) | 0.0 | 0.5 | 0.0 | 0.1 | 2.2 | 0.1 | 2.3 | n/a | 0.0 | 0.0 | n/a | 2.0 | 7 | 1 |
| Phenylalanine (g) | 1.0 | 1.2 | 0.0 | 0.0 | 1.0 | 0.1 | 1.6 | n/a | n/a | 0.0 | n/a | 2.4 | 7 | 1 |
| Phosphorus (mg) | 170.4 | 278.3 | 9.7 | 23.2 | 579.5 | 25.3 | 811.6 | 1.4 | 1.2 | 0.9 | n/a | 447.3 | 2,349 | 391 |
| Phytosterols | n/a | n/a | 61.8 | 12.0 | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | 74 | 12 |
| Polyunsaturated Fat (g) | 13.9 | 0.5 | 8.8 | 0.0 | 0.2 | 0.1 | 1.4 | n/a | 0.0 | 0.0 | n/a | 3.2 | 28 | 5 |
| Potassium (mg) | 173.2 | 1,965.3 | 17.8 | 116.8 | 915.0 | 25.1 | 149.3 | 8.3 | 15.7 | 7.6 | n/a | 625.8 | 4,020 | 670 |
| Proline (g) | 2.5 | 1.1 | 0.0 | 0.0 | 2.2 | 0.3 | 3.3 | n/a | n/a | 0.0 | n/a | 2.6 | 12 | 2 |
| Protein (g) | 20.7 | 20.6 | 0.4 | 0.9 | 20.6 | 2.4 | 34.2 | 0.0 | 0.1 | 0.1 | n/a | 61.6 | 162 | 27 |
| Retinol (mcg) | 0.0 | 0.0 | 324.9 | 0.0 | 353.8 | 0.0 | 301.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 980 | 163 |
| Riboflavin (mg) | 0.8 | 1.3 | 0.0 | 0.0 | 1.1 | 0.1 | 2.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 6 | 1 |
| Saturated Fat (g) | 27.4 | 0.2 | 7.1 | 0.0 | 3.9 | 0.0 | 36.0 | 0.0 | 0.0 | 0.0 | n/a | 3.1 | 78 | 13 |
| Selenium (mcg) | 68.7 | 34.1 | 0.0 | 0.4 | 20.1 | 7.9 | 36.1 | n/a | 0.0 | 0.0 | n/a | 77.3 | 245 | 41 |
| Serine (g) | 1.0 | 1.0 | 0.0 | 0.0 | 1.3 | 0.1 | 2.8 | n/a | n/a | 0.0 | n/a | 2.7 | 9 | 1 |
| Sodium (mg) | 707.2 | 420.3 | 398.9 | 3.2 | 268.4 | 0.5 | 2,687.7 | 0.5 | 0.2 | 0.1 | n/a | 147.0 | 4,634 | 772 |
| Starch | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.4 | n/a | 0.8 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Sugar (g) | 2.1 | 3.7 | 0.0 | 3.4 | 31.7 | 0.1 | 9.9 | n/a | 0.4 | 0.0 | n/a | 0.0 | 51 | 9 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.1 | 0.5 | 0.0 | 0.0 | 0.1 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 3 | 0 |
| Threonine (g) | 0.6 | 1.2 | 0.0 | 0.0 | 0.5 | 0.1 | 1.5 | n/a | n/a | 0.0 | n/a | 2.7 | 7 | 1 |
| Tocopherol, alpha (mg) | 1.5 | 16.5 | 1.3 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.7 | 21 | 3 |
| Tocopherol, beta | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.8 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 108.2 | 3.2 | 34.1 | 0.1 | 5.9 | 0.2 | 51.2 | 0.0 | 0.0 | 0.0 | n/a | 10.4 | 213 | 36 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.6 | 0.0 | 0.0 | 0.2 | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | 0.7 | 2 | 0 |
| Tyrosine (g) | 0.6 | 1.2 | 0.0 | 0.0 | 0.9 | 0.1 | 1.6 | n/a | n/a | 0.0 | n/a | 2.4 | 7 | 1 |
| Valine (g) | 0.9 | 1.0 | 0.0 | 0.0 | 1.3 | 0.1 | 2.6 | n/a | n/a | 0.0 | n/a | 3.3 | 9 | 2 |
| Vitamin A, IU (IU) | 2.8 | 66,603.7 | 1,513.1 | 1.6 | 1,195.6 | 0.0 | 1,016.3 | 14.6 | 0.9 | 3.1 | n/a | 0.0 | 70,352 | 11,725 |
| Vitamin A, RAE (mcg) | 0.0 | 3,328.5 | 346.4 | 0.0 | 353.8 | 0.0 | 301.0 | 0.7 | 0.0 | 0.2 | n/a | 0.0 | 4,331 | 722 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 0.0 | 4.1 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 8 | 1 |
| Vitamin B-6 (mg) | 0.1 | 1.0 | 0.0 | 0.1 | 0.2 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 3 | 1 |
| Vitamin C (mg) | 0.0 | 31.2 | 0.1 | 5.9 | 0.0 | 0.0 | 0.0 | 0.1 | 5.9 | 0.0 | n/a | 0.0 | 43 | 7 |
| Vitamin D | n/a | 0.0 | n/a | 0.0 | 292.8 | 0.0 | 38.5 | 0.0 | 0.0 | 0.0 | n/a | 16.8 | 348 | 58 |
| Water (g) | 24.1 | 512.2 | 6.6 | 71.3 | 548.5 | 2.8 | 133.0 | 0.0 | 14.1 | 0.1 | n/a | 136.2 | 1,449 | 241 |
| Zinc (mg) | 1.5 | 3.2 | 0.0 | 0.1 | 2.6 | 0.2 | 6.9 | 0.0 | 0.0 | 0.0 | n/a | 6.5 | 21 | 4 |
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