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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2 tablespoons (27g) olive oil |
1 cup (160g) onions |
1/4 teaspoon (2g) salt |
2 teaspoons (1g) dried basil |
1 teaspoon (1g) dried oregano |
1 lb (454g) spinach leaves |
8 large (29g) garlic cloves |
1 to taste (0g) fresh ground pepper |
3 tablespoons (46g) lemon juice |
1/2 lb (227g) phyllo pastry |
1 to taste (0g) olive oil flavored cooking spray |
1/2 lb (227g) part-skim mozzarella cheese |
2 medium (124g) roma tomatoes |
1/2 cup (67g) kalamata olives |
3/4 lb (0g) reduced-fat feta cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | n/a | 0.5 | n/a | 1.7 | 0.0 | 0.0 | n/a | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.7 | 0.2 | n/a | n/a | 0.7 | n/a | 2.4 | 0.0 | 0.0 | n/a | 4 | 1 |
| Ash (g) | 0.0 | 0.6 | 1.5 | 0.2 | 0.1 | 7.8 | 0.4 | n/a | 0.1 | 3.6 | n/a | 7.4 | 0.6 | 1.5 | n/a | 24 | 6 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | n/a | n/a | 0.7 | n/a | 4.0 | 0.2 | 0.1 | n/a | 6 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.3 | 36.8 | 0.4 | 31.4 | 16.0 | 449.5 | 52.1 | n/a | 2.7 | 25.0 | n/a | 1,778.3 | 12.4 | 59.1 | n/a | 2,464 | 616 |
| Calories | 238.7 | 64.0 | 0.0 | 3.3 | 2.7 | 104.4 | 42.9 | n/a | 10.1 | 679.3 | n/a | 577.6 | 22.3 | 77.3 | n/a | 1,823 | 456 |
| Calories (kj) | 998.7 | 265.6 | 0.0 | 13.7 | 11.1 | 440.4 | 179.4 | n/a | 41.6 | 2,842.3 | n/a | 2,419.5 | 91.8 | 323.2 | n/a | 7,627 | 1,907 |
| Carbohydrates (g) | 0.0 | 14.9 | 0.0 | 0.7 | 0.7 | 16.5 | 9.5 | n/a | 3.2 | 119.5 | n/a | 6.3 | 4.8 | 4.2 | n/a | 180 | 45 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 145.5 | 0.0 | 0.0 | n/a | 146 | 36 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | n/a | 0.0 | 0.2 | n/a | 0.1 | 0.1 | 0.2 | n/a | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.3 | n/a | 0.3 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 2.7 | 0.0 | 0.5 | 0.4 | 10.0 | 0.6 | n/a | 0.1 | 4.3 | n/a | 0.0 | 1.5 | 2.2 | n/a | 22 | 6 |
| Folate (mcg) | 0.0 | 30.4 | 0.0 | 4.3 | 2.4 | 880.8 | 0.9 | n/a | 9.2 | 199.9 | n/a | 20.5 | 18.6 | 0.0 | n/a | 1,167 | 292 |
| Folate, DFE (mcg) | 0.0 | 30.4 | 0.0 | 4.3 | 2.4 | 880.8 | 0.9 | n/a | 9.2 | 311.3 | n/a | 20.5 | 18.6 | 0.0 | n/a | 1,278 | 320 |
| Folate, food (mcg) | 0.0 | 30.4 | 0.0 | 4.3 | 2.4 | 880.8 | 0.9 | n/a | 9.2 | 40.9 | n/a | 20.5 | 18.6 | 0.0 | n/a | 1,008 | 252 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 159.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 159 | 40 |
| Fructose | n/a | 2.1 | n/a | 0.0 | 0.0 | 0.7 | n/a | n/a | 0.5 | n/a | n/a | n/a | 1.7 | n/a | n/a | 5 | 1 |
| Galactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.2 | n/a | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.5 | n/a | n/a | n/a | 1.6 | n/a | n/a | 6 | 1 |
| Glutamic acid (g) | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 1.6 | 0.2 | n/a | n/a | 5.5 | n/a | 12.9 | 0.5 | 0.1 | n/a | 21 | 5 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | n/a | n/a | 0.6 | n/a | 1.1 | 0.0 | 0.0 | n/a | 2 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.4 | n/a | 2.1 | 0.0 | 0.0 | n/a | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.3 | 0.0 | 1.3 | 0.4 | 12.3 | 0.5 | n/a | 0.0 | 7.3 | n/a | 0.5 | 0.3 | 2.2 | n/a | 25 | 6 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | n/a | n/a | 0.6 | n/a | 2.6 | 0.0 | 0.0 | n/a | 4 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | n/a | n/a | 1.1 | n/a | 5.4 | 0.0 | 0.0 | n/a | 8 | 2 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | n/a | n/a | 0.4 | n/a | 5.6 | 0.0 | 0.0 | n/a | 7 | 2 |
| Magnesium (mg) | 0.0 | 16.0 | 0.0 | 10.0 | 2.7 | 358.7 | 7.2 | n/a | 2.7 | 34.1 | n/a | 52.3 | 13.6 | 2.7 | n/a | 500 | 125 |
| Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 4.1 | 0.5 | n/a | 0.0 | 1.1 | n/a | 0.0 | 0.1 | 0.0 | n/a | 6 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.3 | n/a | 1.5 | 0.0 | 0.0 | n/a | 2 | 1 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 7.2 | n/a | 10.3 | 0.0 | 5.3 | n/a | 43 | 11 |
| Niacin (mg) | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 3.3 | 0.2 | n/a | 0.0 | 9.3 | n/a | 0.2 | 0.7 | 0.0 | n/a | 14 | 4 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | 0.1 | 0.7 | n/a | 0.2 | 0.1 | 0.0 | n/a | 2 | 0 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | n/a | n/a | 0.8 | n/a | 2.9 | 0.0 | 0.0 | n/a | 4 | 1 |
| Phosphorus (mg) | 0.0 | 46.4 | 0.0 | 3.8 | 1.5 | 222.5 | 44.1 | n/a | 3.7 | 170.4 | n/a | 1,052.9 | 29.8 | 2.0 | n/a | 1,577 | 394 |
| Phytosterols (mg) | 59.7 | 24.0 | 0.0 | 1.5 | 2.0 | 40.9 | n/a | n/a | n/a | n/a | n/a | n/a | 8.7 | n/a | n/a | 137 | 34 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | n/a | 0.0 | 2.1 | n/a | 1.1 | 0.1 | 0.6 | n/a | 8 | 2 |
| Potassium (mg) | 0.3 | 233.6 | 0.1 | 36.8 | 12.6 | 2,533.3 | 115.5 | n/a | 47.1 | 168.1 | n/a | 191.0 | 293.9 | 5.4 | n/a | 3,638 | 909 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | n/a | 1.9 | n/a | 5.7 | 0.0 | 0.0 | n/a | 8 | 2 |
| Protein (g) | 0.0 | 1.8 | 0.0 | 0.3 | 0.1 | 13.0 | 1.8 | n/a | 0.2 | 16.1 | n/a | 55.2 | 1.1 | 0.6 | n/a | 90 | 23 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 282.0 | 0.0 | 0.0 | n/a | 282 | 70 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | 0.0 | 0.8 | n/a | 0.7 | 0.0 | 0.0 | n/a | 2 | 1 |
| Saturated Fat (g) | 3.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 3.3 | n/a | 23.0 | 0.0 | 1.0 | n/a | 31 | 8 |
| Selenium (mcg) | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 4.5 | 4.1 | n/a | 0.0 | 52.9 | n/a | 32.7 | 0.0 | 0.6 | n/a | 96 | 24 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | n/a | n/a | 0.8 | n/a | 3.2 | 0.0 | 0.0 | n/a | 5 | 1 |
| Sodium (mg) | 0.5 | 6.4 | 581.4 | 1.1 | 0.3 | 358.7 | 4.9 | n/a | 0.5 | 1,097.4 | n/a | 1,407.6 | 6.2 | 493.9 | n/a | 3,959 | 990 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.6 | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 2 | 1 |
| Sugar (g) | 0.0 | 6.8 | 0.0 | 0.0 | 0.0 | 1.9 | 0.3 | n/a | 1.2 | 0.4 | n/a | 2.6 | 3.3 | 0.0 | n/a | 16 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | 1.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | n/a | 0.4 | n/a | 2.1 | 0.0 | 0.0 | n/a | 3 | 1 |
| Tocopherol, alpha (mg) | 3.9 | 0.0 | 0.0 | 0.1 | 0.2 | 9.2 | 0.0 | n/a | 0.1 | 0.2 | n/a | 0.3 | 0.7 | 1.1 | n/a | 16 | 4 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | n/a | 0.0 | 0.2 | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 27.0 | 0.2 | 0.0 | 0.1 | 0.0 | 1.8 | 0.1 | n/a | 0.1 | 13.6 | n/a | 36.2 | 0.2 | 7.2 | n/a | 87 | 22 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.2 | n/a | 0.8 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.5 | n/a | 3.2 | 0.0 | 0.0 | n/a | 4 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | n/a | n/a | 0.6 | n/a | 3.4 | 0.0 | 0.0 | n/a | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 3.2 | 0.0 | 10.4 | 17.0 | 42,571.6 | 2.6 | n/a | 2.7 | 0.0 | n/a | 1,093.8 | 1,032.9 | 270.8 | n/a | 45,005 | 11,251 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.5 | 0.9 | 2,129.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 288.8 | 52.1 | 13.4 | n/a | 2,485 | 621 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.9 | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.9 | 0.4 | n/a | 0.0 | 0.1 | n/a | 0.2 | 0.1 | 0.0 | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 11.8 | 0.0 | 0.0 | 0.0 | 127.6 | 9.0 | n/a | 17.7 | 0.0 | n/a | 0.0 | 17.0 | 0.6 | n/a | 184 | 46 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 27.3 | 0.0 | 0.0 | n/a | 27 | 7 |
| Water (g) | 0.0 | 142.6 | 0.0 | 0.1 | 0.1 | 415.0 | 16.9 | n/a | 42.2 | 74.1 | n/a | 122.3 | 117.2 | 53.8 | n/a | 984 | 246 |
| Zinc (mg) | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 2.4 | 0.3 | n/a | 0.0 | 1.1 | n/a | 6.3 | 0.2 | 0.1 | n/a | 11 | 3 |
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.