Nutritional Facts: 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.

  1 small (70g)
onions
3 (9g)
garlic cloves
1 tablespoon (14g)
olive oil
14 1/2 ounces (411g)
diced tomatoes
1 teaspoon (1g)
basil
1 teaspoon (0g)
oregano
8 ounces (227g)
soft tofu
2 cups (390g)
cooked brown rice
10 ounces (312g)
frozen spinach
1/2 cup (54g)
swiss cheese
1 to taste (0g)
salt & pepper
1 to taste (9g)
sesame seeds
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.6 0.5 0.7 0.5 n/a n/a 2 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 n/a 0 0
Arginine (g) 0.1 0.1 0.0 0.1 0.0 0.0 1.0 0.7 1.5 0.5 n/a n/a 4 1
Ash (g) 0.2 0.1 0.0 2.1 0.0 0.0 1.6 1.5 4.5 1.5 n/a n/a 12 3
Aspartic acid (g) 0.1 0.0 0.0 0.6 0.0 0.0 1.6 0.8 1.3 0.8 n/a n/a 5 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Calcium (mg) 16.1 16.3 0.1 41.1 1.6 5.3 251.8 39.0 403.0 427.1 n/a n/a 1,201 300
Calories 28.0 13.4 119.3 74.0 0.2 0.9 138.4 436.8 90.6 205.2 n/a n/a 1,107 277
Calories (kj) 116.2 56.1 499.4 304.2 0.8 3.7 578.4 1,829.1 374.9 859.1 n/a n/a 4,622 1,155
Carbohydrates (g) 6.5 3.0 0.0 16.0 0.0 0.2 4.1 91.7 13.2 2.9 n/a n/a 138 34
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 49.7 n/a n/a 50 12
Copper (mg) 0.0 0.0 0.0 0.2 0.0 0.0 0.4 0.3 0.4 0.0 n/a n/a 1 0
Cystine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.1 0.1 0.2 n/a n/a 1 0
Dietary Fiber (g) 1.2 0.2 0.0 4.9 0.0 0.1 0.5 7.0 9.1 0.0 n/a n/a 23 6
Folate (mcg) 13.3 0.3 0.0 61.7 0.6 0.8 99.8 15.6 453.0 3.2 n/a n/a 648 162
Folate, DFE (mcg) 13.3 0.3 0.0 61.7 0.6 0.8 99.8 15.6 453.0 3.2 n/a n/a 648 162
Folate, food (mcg) 13.3 0.3 0.0 61.7 0.6 0.8 99.8 15.6 453.0 3.2 n/a n/a 648 162
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose (g) 0.9 n/a n/a 5.6 0.0 0.0 n/a n/a 0.6 n/a n/a n/a 7 2
Galactose (g) 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) (g) 1.4 n/a n/a 5.1 0.0 0.0 n/a n/a 0.7 0.3 n/a n/a 8 2
Glutamic acid (g) 0.2 0.1 0.0 1.8 0.0 0.0 2.6 1.8 1.6 3.1 n/a n/a 11 3
Glycine (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.6 0.4 0.7 0.3 n/a n/a 2 1
Histidine (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.4 0.2 0.2 0.6 n/a n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.1 0.2 0.1 1.1 0.0 0.1 2.5 2.1 5.9 0.1 n/a n/a 12 3
Isoleucine (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.7 0.4 0.4 0.8 n/a n/a 2 1
Lactose (g) 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Leucine (g) 0.0 0.0 0.0 0.1 0.0 0.0 1.1 0.7 0.6 1.6 n/a n/a 4 1
Lysine (g) 0.0 0.0 0.0 0.1 0.0 0.0 1.0 0.3 0.8 1.4 n/a n/a 4 1
Magnesium (mg) 7.0 2.3 0.0 45.2 0.6 0.9 61.2 171.6 234.3 20.5 n/a n/a 544 136
Maltose (g) 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.3 n/a n/a 0 0
Manganese (mg) 0.1 0.2 0.0 0.5 0.0 0.0 0.9 4.3 2.2 0.0 n/a n/a 8 2
Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.2 0.2 0.4 n/a n/a 1 0
Monounsaturated Fat (g) 0.0 0.0 9.8 0.1 0.0 0.0 1.8 1.2 0.0 3.9 n/a n/a 17 4
Niacin (mg) 0.1 0.1 0.0 2.4 0.0 0.0 1.2 5.2 1.6 0.0 n/a n/a 11 3
Pantothenic acid (mg) 0.1 0.1 0.0 0.4 0.0 0.0 0.1 1.5 0.3 0.2 n/a n/a 3 1
Phenylalanine (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.7 0.5 0.6 0.9 n/a n/a 3 1
Phosphorus (mg) 20.3 13.8 0.0 98.7 0.5 0.5 208.7 300.3 153.1 306.2 n/a n/a 1,102 275
Phytosterols (mg) 10.5 n/a 29.8 28.8 n/a 0.7 n/a n/a n/a n/a n/a n/a 70 17
Polyunsaturated Fat (g) 0.0 0.0 1.4 0.3 0.0 0.0 4.7 1.2 0.3 0.5 n/a n/a 8 2
Potassium (mg) 102.2 36.1 0.1 974.2 2.6 4.2 272.2 308.1 1,080.9 41.6 n/a n/a 2,822 706
Proline (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.8 0.4 0.6 2.0 n/a n/a 4 1
Protein (g) 0.8 0.6 0.0 3.6 0.0 0.0 14.9 9.0 11.3 14.5 n/a n/a 55 14
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 115.6 n/a n/a 116 29
Riboflavin (mg) 0.0 0.0 0.0 0.1 0.0 0.0 0.1 0.0 0.7 0.2 n/a n/a 1 0
Saturated Fat (g) 0.0 0.0 1.9 0.1 0.0 0.0 1.2 0.6 0.1 9.6 n/a n/a 14 3
Selenium (mcg) 0.4 1.3 0.0 0.0 0.0 0.0 20.2 n/a 18.7 9.8 n/a n/a 50 13
Serine (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.7 0.5 0.5 0.9 n/a n/a 3 1
Sodium (mg) 2.8 1.5 0.3 20.6 0.0 0.1 18.1 3.9 231.2 103.7 n/a n/a 382 96
Starch (g) 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Sucrose (g) 0.7 n/a n/a 0.0 0.0 0.0 n/a n/a 0.7 0.1 n/a n/a 2 0
Sugar (g) 3.0 0.1 0.0 10.8 0.0 0.0 1.6 n/a 2.0 0.7 n/a n/a 18 5
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.0 0.0 0.0 0.2 0.0 0.0 0.1 0.4 0.3 0.0 n/a n/a 1 0
Threonine (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.6 0.3 0.7 0.6 n/a n/a 2 1
Tocopherol, alpha (mg) 0.0 0.0 1.9 2.2 0.0 0.1 0.0 n/a 9.1 0.2 n/a n/a 14 3
Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a 0.1 0.5 0.0 0.1 n/a n/a 0.4 0.0 n/a n/a 1 0
Total Fat (g) 0.1 0.0 13.5 0.8 0.0 0.0 8.4 3.2 1.8 15.0 n/a n/a 43 11
Trans-monoenoic Fat n/a n/a 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 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 0.0 0.2 0.1 0.3 0.2 n/a n/a 1 0
Tyrosine (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.5 0.3 0.7 0.9 n/a n/a 2 1
Valine (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.8 0.5 0.6 1.2 n/a n/a 3 1
Vitamin A, IU (IU) 1.4 0.8 0.0 3,424.2 46.8 5.7 15.9 0.0 36,632.0 448.2 n/a n/a 40,575 10,144
Vitamin A, RAE (mcg) 0.0 0.0 0.0 172.6 2.3 0.3 0.0 0.0 1,830.7 118.8 n/a n/a 2,125 531
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.8 n/a n/a 2 0
Vitamin B-6 (mg) 0.1 0.1 0.0 0.3 0.0 0.0 0.1 0.6 0.5 0.0 n/a n/a 2 0
Vitamin C (mg) 5.2 2.8 0.0 56.3 0.2 0.0 0.5 0.0 17.2 0.0 n/a n/a 82 21
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 10.8 n/a n/a 11 3
Water (g) 62.4 5.3 0.0 388.5 0.8 0.0 197.9 284.5 281.7 20.0 n/a n/a 1,241 310
Zinc (mg) 0.1 0.1 0.0 0.7 0.0 0.0 1.5 2.4 1.7 2.4 n/a n/a 9 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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