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.
|
1/4 cup (0g) low-fat goat cheese |
2/3 cup (151g) low fat cottage cheese |
1 cup (112g) mozzarella cheese |
1 to taste (0g) pepper |
1 to taste (0g) olive oil |
4 large (456g) flour tortillas |
1 1/2 cups (240g) onions |
1/2 cup (90g) chopped tomatoes |
3/4 cup (23g) fresh spinach |
2 tablespoons (2g) fresh cilantro |
2 tablespoons (6g) fresh chives |
2 tablespoons (11g) jalapenos |
2 (6g) garlic cloves |
2 tablespoons (8g) fresh parsley |
Total | 1 serving | |
| Alanine | n/a | 0.6 | 0.8 | n/a | n/a | 1.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.8 | 0.6 | n/a | n/a | 1.6 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Ash | n/a | 2.1 | 3.7 | n/a | n/a | 10.9 | 0.8 | 0.5 | 0.4 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 19 | 5 |
| Aspartic acid | n/a | 1.5 | 1.8 | n/a | n/a | 1.8 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 6 | 1 |
| Beta-sitosterol | 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 | 0 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | 137.2 | 565.6 | n/a | n/a | 588.2 | 55.2 | 9.0 | 22.3 | 1.3 | 5.5 | 1.4 | 10.9 | 10.5 | 1,407 | 352 |
| Calories | n/a | 129.6 | 336.0 | n/a | n/a | 1,422.7 | 96.0 | 16.2 | 5.2 | 0.5 | 1.8 | 3.3 | 8.9 | 2.7 | 2,023 | 506 |
| Calories (kj) | n/a | 544.2 | 1,404.5 | n/a | n/a | 5,950.8 | 398.4 | 66.6 | 21.8 | 1.9 | 7.6 | 13.4 | 37.4 | 11.5 | 8,458 | 2,114 |
| Campesterol | 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 | 0 | 0 |
| Carbohydrates | n/a | 5.5 | 2.5 | n/a | n/a | 234.2 | 22.4 | 3.5 | 0.8 | 0.1 | 0.3 | 0.7 | 2.0 | 0.5 | 272 | 68 |
| Cholesterol | n/a | 15.1 | 88.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 104 | 26 |
| Copper | n/a | 0.0 | 0.0 | n/a | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine | n/a | 0.1 | 0.1 | n/a | n/a | 0.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber | n/a | 0.0 | 0.0 | n/a | n/a | 14.1 | 4.1 | 1.1 | 0.5 | 0.1 | 0.2 | 0.3 | 0.1 | 0.3 | 21 | 5 |
| Folate | n/a | 15.1 | 7.8 | n/a | n/a | 474.2 | 45.6 | 13.5 | 43.7 | 1.2 | 6.3 | 3.0 | 0.2 | 11.6 | 622 | 156 |
| Folate, DFE | n/a | 15.1 | 7.8 | n/a | n/a | 766.1 | 45.6 | 13.5 | 43.7 | 1.2 | 6.3 | 3.0 | 0.2 | 11.6 | 914 | 229 |
| Folate, food | n/a | 15.1 | 7.8 | n/a | n/a | 54.7 | 45.6 | 13.5 | 43.7 | 1.2 | 6.3 | 3.0 | 0.2 | 11.6 | 203 | 51 |
| Folic acid | n/a | 0.0 | 0.0 | n/a | n/a | 419.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 420 | 105 |
| Fructose | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 3.1 | 1.2 | 0.0 | n/a | n/a | 0.3 | n/a | n/a | 5 | 1 |
| Galactose | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 1.2 | 0.6 | n/a | n/a | n/a | 4.7 | 1.1 | 0.0 | n/a | n/a | 0.2 | n/a | n/a | 8 | 2 |
| Glutamic acid | n/a | 4.2 | 5.0 | n/a | n/a | 13.0 | 0.6 | 0.4 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 23 | 6 |
| Glycine | n/a | 0.4 | 0.6 | n/a | n/a | 1.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Histidine | n/a | 0.5 | 0.6 | n/a | n/a | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 1 |
| Iron | n/a | 0.2 | 0.5 | n/a | n/a | 15.2 | 0.5 | 0.2 | 0.6 | 0.0 | 0.1 | 0.0 | 0.1 | 0.5 | 18 | 5 |
| Isoleucine | n/a | 0.9 | 1.3 | n/a | n/a | 1.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Lactose | n/a | 4.4 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Leucine | n/a | 1.8 | 2.0 | n/a | n/a | 2.7 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 7 | 2 |
| Lysine | n/a | 1.5 | 1.1 | n/a | n/a | 1.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Magnesium | n/a | 10.6 | 22.4 | n/a | n/a | 100.3 | 24.0 | 9.9 | 17.8 | 0.5 | 2.5 | 1.7 | 1.5 | 3.8 | 195 | 49 |
| Maltose | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.0 | 0.0 | n/a | n/a | 2.3 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 3 | 1 |
| Methionine | n/a | 0.4 | 0.6 | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat | n/a | 0.7 | 7.4 | n/a | n/a | 17.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 26 | 6 |
| Niacin | n/a | 0.2 | 0.1 | n/a | n/a | 16.3 | 0.3 | 0.5 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 18 | 4 |
| Pantothenic acid | n/a | 0.4 | 0.2 | n/a | n/a | 0.7 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Phenylalanine | n/a | 0.9 | 1.1 | n/a | n/a | 2.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Phosphorus | n/a | 245.7 | 396.5 | n/a | n/a | 565.4 | 69.6 | 21.6 | 11.0 | 1.0 | 3.5 | 2.9 | 9.2 | 4.4 | 1,331 | 333 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 36.0 | 6.3 | 2.0 | 0.1 | 0.5 | n/a | n/a | 0.4 | 45 | 11 |
| Polyunsaturated Fat | n/a | 0.1 | 0.9 | n/a | n/a | 7.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 2 |
| Potassium | n/a | 126.6 | 85.1 | n/a | n/a | 706.8 | 350.4 | 213.3 | 125.6 | 10.4 | 17.8 | 27.9 | 24.1 | 42.1 | 1,730 | 433 |
| Proline | n/a | 2.0 | 2.6 | n/a | n/a | 4.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 9 | 2 |
| Protein | n/a | 17.8 | 24.8 | n/a | n/a | 37.8 | 2.6 | 0.8 | 0.6 | 0.0 | 0.2 | 0.1 | 0.4 | 0.2 | 85 | 21 |
| Retinol | n/a | 28.6 | 194.9 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 224 | 56 |
| Riboflavin | n/a | 0.3 | 0.3 | n/a | n/a | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat | n/a | 1.5 | 14.7 | n/a | n/a | 8.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25 | 6 |
| Selenium | n/a | 14.9 | 19.0 | n/a | n/a | 101.2 | 1.2 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.9 | 0.0 | 138 | 34 |
| Serine | n/a | 1.0 | 0.8 | n/a | n/a | 2.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Sodium | n/a | 497.4 | 702.2 | n/a | n/a | 2,900.2 | 9.6 | 4.5 | 17.8 | 0.9 | 0.2 | 0.3 | 1.0 | 4.3 | 4,138 | 1,035 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2 | 1 |
| Sugar | n/a | 5.5 | 1.2 | n/a | n/a | 8.8 | 10.2 | 2.4 | 0.1 | 0.0 | 0.1 | 0.5 | 0.1 | 0.1 | 29 | 7 |
| Theobromine | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.1 | 0.0 | n/a | n/a | 2.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Threonine | n/a | 0.8 | 1.1 | n/a | n/a | 1.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Tocopherol, alpha | n/a | 0.1 | 0.2 | n/a | n/a | 0.9 | 0.0 | 0.5 | 0.5 | 0.1 | 0.0 | 0.4 | 0.0 | 0.1 | 3 | 1 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Total Fat | n/a | 3.7 | 25.0 | n/a | n/a | 35.3 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 65 | 16 |
| Trans-monoenoic Fat | n/a | n/a | 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 |
| TransFatty acids | n/a | n/a | 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 |
| Tryptophan | n/a | 0.2 | 0.6 | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tyrosine | n/a | 1.0 | 1.2 | n/a | n/a | 1.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Valine | n/a | 1.2 | 1.5 | n/a | n/a | 1.6 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Vitamin A, IU | n/a | 111.5 | 757.1 | n/a | n/a | 0.0 | 4.8 | 749.7 | 2,109.8 | 135.0 | 261.2 | 121.3 | 0.5 | 640.2 | 4,891 | 1,223 |
| Vitamin A, RAE | n/a | 30.1 | 200.5 | n/a | n/a | 0.0 | 0.0 | 37.8 | 105.5 | 6.7 | 13.1 | 6.1 | 0.0 | 32.0 | 432 | 108 |
| Vitamin B-12 | n/a | 0.7 | 2.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Vitamin B-6 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Vitamin C | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 17.8 | 12.3 | 6.3 | 0.5 | 3.5 | 13.3 | 1.9 | 10.1 | 66 | 16 |
| Vitamin D | n/a | 0.0 | 17.9 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 18 | 4 |
| Water | n/a | 121.6 | 56.0 | n/a | n/a | 137.8 | 213.9 | 85.1 | 20.6 | 1.8 | 5.4 | 10.3 | 3.5 | 6.7 | 663 | 166 |
| Zinc | n/a | 0.6 | 3.3 | n/a | n/a | 2.5 | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 7 | 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.