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 (312g) fresh spinach |
1/3 cup (50g) feta cheese |
1/4 cup (57g) 1% fat cottage cheese |
2 tablespoons (10g) parmesan cheese |
2 teaspoons (9g) olive oil |
1 1/2 cups (150g) green onions |
1 1/2 tablespoons (5g) dried dill |
1 tablespoon (15g) fresh lemon juice |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) black pepper |
2 large (66g) egg whites |
1 tablespoon (14g) olive oil |
1/4 teaspoon (2g) salt |
1 large (33g) egg whites |
5 sheets (95g) phyllo dough |
Total | 1 serving | |
| Alanine (g) | 0.4 | 0.3 | 0.4 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.2 | 0.2 | 2 | 0 |
| 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.5 | 0.2 | 0.3 | 0.2 | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.2 | 0.3 | 2 | 0 |
| Ash (g) | 5.4 | 2.6 | 0.8 | 0.8 | 0.0 | 1.2 | 0.6 | 0.0 | 1.5 | 0.0 | 0.4 | 0.0 | 1.5 | 0.2 | 1.5 | 17 | 1 |
| Aspartic acid (g) | 0.7 | 0.4 | 0.5 | 0.3 | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.4 | 0.3 | 4 | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 309.3 | 246.3 | 34.5 | 110.9 | 0.1 | 108.0 | 83.0 | 0.9 | 0.4 | 2.5 | 4.6 | 0.1 | 0.4 | 2.3 | 10.5 | 914 | 46 |
| Calories | 71.9 | 131.9 | 40.7 | 43.1 | 79.6 | 48.0 | 11.8 | 3.2 | 0.0 | 1.4 | 34.3 | 119.3 | 0.0 | 17.2 | 284.1 | 886 | 44 |
| Calories (kj) | 303.0 | 550.9 | 171.2 | 180.5 | 332.9 | 202.5 | 49.2 | 13.4 | 0.0 | 6.0 | 142.6 | 499.4 | 0.0 | 71.3 | 1,188.5 | 3,711 | 186 |
| Carbohydrates (g) | 11.3 | 2.0 | 1.5 | 0.4 | 0.0 | 11.0 | 2.6 | 1.0 | 0.0 | 0.4 | 0.5 | 0.0 | 0.0 | 0.2 | 50.0 | 81 | 4 |
| Cholesterol (mg) | 0.0 | 44.5 | 2.3 | 8.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 56 | 3 |
| Copper (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 6.9 | 0.0 | 0.0 | 0.0 | 0.0 | 3.9 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 13 | 1 |
| Folate (mcg) | 606.1 | 16.0 | 6.8 | 1.0 | 0.0 | 96.0 | n/a | 2.9 | 0.0 | 0.1 | 2.6 | 0.0 | 0.0 | 1.3 | 83.6 | 816 | 41 |
| Folate, DFE (mcg) | 606.1 | 16.0 | 6.8 | 1.0 | 0.0 | 96.0 | n/a | 2.9 | 0.0 | 0.1 | 2.6 | 0.0 | 0.0 | 1.3 | 130.2 | 863 | 43 |
| Folate, food (mcg) | 606.1 | 16.0 | 6.8 | 1.0 | 0.0 | 96.0 | n/a | 2.9 | 0.0 | 0.1 | 2.6 | 0.0 | 0.0 | 1.3 | 17.1 | 750 | 37 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 66.5 | 67 | 3 |
| Fructose (g) | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Galactose (g) | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.2 | n/a | n/a | 0.1 | n/a | 1 | 0 |
| Glutamic acid (g) | 1.1 | 1.2 | 1.5 | 0.9 | 0.0 | 0.6 | n/a | n/a | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.5 | 2.3 | 9 | 0 |
| Glycine (g) | 0.4 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.2 | 1 | 0 |
| Histidine (g) | 0.2 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | 1 | 0 |
| 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 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 8.5 | 0.3 | 0.1 | 0.1 | 0.1 | 2.2 | 2.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 3.0 | 17 | 1 |
| Isoleucine (g) | 0.5 | 0.4 | 0.4 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.2 | 0.2 | 2 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.7 | 0.7 | 0.7 | 0.4 | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.3 | 0.5 | 4 | 0 |
| Lysine (g) | 0.5 | 0.6 | 0.6 | 0.3 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.3 | 0.2 | 3 | 0 |
| Magnesium (mg) | 246.8 | 9.5 | 2.8 | 3.8 | 0.0 | 30.0 | 21.0 | 0.9 | 0.0 | 1.0 | 7.3 | 0.0 | 0.0 | 3.6 | 14.3 | 341 | 17 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 4 | 0 |
| Methionine (g) | 0.2 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 2.3 | 0.2 | 0.8 | 6.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 3.0 | 23 | 1 |
| Niacin (mg) | 2.3 | 0.5 | 0.1 | 0.0 | 0.0 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.9 | 8 | 0 |
| Pantothenic acid (mg) | 0.2 | 0.5 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.3 | 1 | 0 |
| Phenylalanine (g) | 0.4 | 0.3 | 0.4 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.2 | 0.3 | 2 | 0 |
| Phosphorus (mg) | 153.1 | 168.3 | 75.7 | 72.9 | 0.0 | 55.5 | 25.2 | 1.2 | 0.0 | 0.9 | 9.9 | 0.0 | 0.0 | 5.0 | 71.3 | 639 | 32 |
| Phytosterols (mg) | 28.1 | n/a | n/a | n/a | 19.9 | n/a | n/a | n/a | 0.0 | 0.5 | n/a | 29.8 | 0.0 | n/a | n/a | 78 | 4 |
| Polyunsaturated Fat (g) | 0.5 | 0.3 | 0.0 | 0.1 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.9 | 4 | 0 |
| Potassium (mg) | 1,743.2 | 31.0 | 48.6 | 12.5 | 0.1 | 414.0 | 153.8 | 15.2 | 0.1 | 7.6 | 107.6 | 0.1 | 0.1 | 53.8 | 70.3 | 2,658 | 133 |
| Proline (g) | 0.3 | 0.7 | 0.8 | 0.5 | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.8 | 4 | 0 |
| Protein (g) | 8.9 | 7.1 | 7.0 | 3.8 | 0.0 | 2.7 | 0.9 | 0.1 | 0.0 | 0.1 | 7.2 | 0.0 | 0.0 | 3.6 | 6.7 | 48 | 2 |
| Retinol (mcg) | 0.0 | 62.4 | 6.2 | 22.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 91 | 5 |
| Riboflavin (mg) | 0.6 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.3 | 2 | 0 |
| Saturated Fat (g) | 0.2 | 7.5 | 0.4 | 1.7 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 1.4 | 14 | 1 |
| Selenium (mcg) | 3.1 | 7.5 | 5.1 | 1.8 | 0.0 | 0.9 | n/a | 0.0 | 0.0 | 0.0 | 13.2 | 0.0 | 0.0 | 6.6 | 22.1 | 60 | 3 |
| Serine (g) | 0.3 | 0.6 | 0.4 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.3 | 0.3 | 3 | 0 |
| Sodium (mg) | 246.8 | 557.4 | 229.4 | 152.9 | 0.2 | 24.0 | 9.7 | 0.1 | 581.4 | 0.1 | 109.6 | 0.3 | 581.4 | 54.8 | 458.9 | 3,007 | 150 |
| Starch | n/a | n/a | n/a | 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 (g) | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Sugar (g) | 1.3 | 2.0 | 1.5 | 0.1 | 0.0 | 3.5 | n/a | 0.4 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.2 | 0.2 | 10 | 0 |
| 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 1 | 0 |
| Threonine (g) | 0.4 | 0.3 | 0.3 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.2 | 2 | 0 |
| Tocopherol, alpha (mg) | 6.3 | 0.1 | 0.0 | 0.0 | 1.3 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.1 | 11 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.6 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 1.2 | 10.6 | 0.6 | 2.9 | 9.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 13.5 | 0.0 | 0.1 | 5.7 | 44 | 2 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.3 | 0.4 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | 0.2 | 2 | 0 |
| Valine (g) | 0.5 | 0.5 | 0.4 | 0.3 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.3 | 0.3 | 3 | 0 |
| Vitamin A, IU (IU) | 29,293.7 | 210.8 | 23.2 | 86.5 | 0.0 | 1,495.5 | 272.0 | 0.9 | 0.0 | 3.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 31,386 | 1,569 |
| Vitamin A, RAE (mcg) | 1,465.2 | 62.4 | 6.2 | 22.9 | 0.0 | 75.0 | 13.6 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,645 | 82 |
| Vitamin B-12 (mcg) | 0.0 | 0.8 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 87.8 | 0.0 | 0.0 | 0.0 | 0.0 | 28.2 | 2.3 | 5.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 124 | 6 |
| Vitamin D (IU) | 0.0 | 8.0 | 0.0 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10 | 1 |
| Water (g) | 285.5 | 27.6 | 46.6 | 2.1 | 0.0 | 134.7 | 0.3 | 13.6 | 0.0 | 0.1 | 57.8 | 0.0 | 0.0 | 28.9 | 31.0 | 628 | 31 |
| Zinc (mg) | 1.7 | 1.4 | 0.2 | 0.4 | 0.0 | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 5 | 0 |
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.