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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1250 g (1,250g) frozen spinach |
4 cups (740g) brown rice |
500 g (500g) phyllo pastry |
2 teaspoons (2g) basil |
2 teaspoons (0g) dill |
2 teaspoons (5g) nutmeg |
2 tablespoons (18g) sesame seeds |
1 to taste (0g) cracked pepper |
1000 g (1,130g) cottage cheese |
2 cups (226g) cheese |
1 loaf (400g) bread |
Total | 1 serving | |
| Alanine (g) | 2.7 | 3.4 | 1.1 | 0.0 | 0.0 | n/a | 0.2 | n/a | 4.3 | 1.1 | 1.1 | 14 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 6.0 | 4.5 | 1.4 | 0.0 | 0.0 | n/a | 0.5 | n/a | 5.6 | 1.9 | 1.1 | 21 | 1 |
| Ash (g) | 17.9 | 11.3 | 8.0 | 0.0 | 0.0 | 0.1 | 0.8 | n/a | 15.9 | 10.0 | 8.1 | 72 | 4 |
| Aspartic acid (g) | 5.4 | 5.5 | 1.5 | 0.0 | 0.0 | n/a | 0.3 | n/a | 10.2 | 2.7 | 1.4 | 27 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 1,612.4 | 170.2 | 55.0 | 3.1 | 0.7 | 8.6 | 175.5 | n/a | 937.9 | 1,123.2 | 604.0 | 4,691 | 235 |
| Calories | 362.5 | 2,738.0 | 1,495.0 | 0.4 | 0.2 | 24.6 | 103.1 | n/a | 1,107.4 | 748.1 | 1,064.0 | 7,643 | 382 |
| Calories (kj) | 1,499.9 | 11,455.2 | 6,255.0 | 1.7 | 0.6 | 103.0 | 431.5 | n/a | 4,655.6 | 3,132.4 | 4,452.0 | 31,987 | 1,599 |
| Carbohydrates (g) | 52.6 | 571.6 | 263.0 | 0.0 | 0.0 | 2.3 | 4.2 | n/a | 38.2 | 18.8 | 202.4 | 1,153 | 58 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 192.1 | 144.6 | 0.0 | 337 | 17 |
| Copper (mg) | 1.8 | 2.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.3 | 0.1 | 1.0 | 7 | 0 |
| Cystine (g) | 0.4 | 0.7 | 0.8 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.7 | 0.3 | 0.6 | 4 | 0 |
| Dietary Fiber (g) | 36.2 | 25.9 | 9.5 | 0.0 | 0.0 | 1.0 | 2.1 | n/a | 0.0 | 0.0 | 9.6 | 84 | 4 |
| Folate (mcg) | 1,812.4 | 148.0 | 440.0 | 1.2 | 0.5 | 3.6 | 17.5 | n/a | 135.6 | 11.3 | 444.0 | 3,014 | 151 |
| Folate, DFE (mcg) | 1,812.4 | 148.0 | 685.0 | 1.2 | 0.5 | 3.6 | 17.5 | n/a | 135.6 | 11.3 | 684.0 | 3,499 | 175 |
| Folate, food (mcg) | 1,812.4 | 148.0 | 90.0 | 1.2 | 0.5 | 3.6 | 17.5 | n/a | 135.6 | 11.3 | 100.0 | 2,320 | 116 |
| Folic acid (mcg) | 0.0 | 0.0 | 350.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 344.0 | 694 | 35 |
| Fructose (g) | 2.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 7.3 | 10 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 3.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 5.5 | 9 | 0 |
| Glutamic acid (g) | 6.3 | 12.0 | 12.0 | 0.0 | 0.0 | n/a | 0.7 | n/a | 29.4 | 9.2 | 9.9 | 80 | 4 |
| Glycine (g) | 2.8 | 2.9 | 1.3 | 0.0 | 0.0 | n/a | 0.2 | n/a | 2.5 | 0.7 | 1.1 | 11 | 1 |
| Histidine (g) | 0.6 | 1.5 | 0.8 | 0.0 | 0.0 | n/a | 0.1 | n/a | 3.7 | 1.8 | 0.7 | 9 | 0 |
| Iron (mg) | 23.6 | 10.9 | 16.1 | 0.1 | 0.0 | 0.1 | 2.6 | n/a | 0.8 | 1.9 | 15.0 | 71 | 4 |
| Isoleucine (g) | 1.6 | 2.5 | 1.2 | 0.0 | 0.0 | n/a | 0.1 | n/a | 6.7 | 2.1 | 1.2 | 15 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 30.2 | n/a | 0.0 | 30 | 2 |
| Leucine (g) | 2.5 | 4.9 | 2.5 | 0.0 | 0.0 | n/a | 0.2 | n/a | 12.6 | 3.9 | 2.1 | 29 | 1 |
| Lysine (g) | 3.1 | 2.2 | 0.8 | 0.0 | 0.0 | n/a | 0.1 | n/a | 10.6 | 4.4 | 0.8 | 22 | 1 |
| Magnesium (mg) | 937.5 | 1,058.2 | 75.0 | 1.1 | 0.2 | 8.6 | 63.2 | n/a | 90.4 | 67.8 | 92.0 | 2,394 | 120 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 4.4 | 4 | 0 |
| Manganese (mg) | 8.8 | 27.7 | 2.4 | 0.0 | 0.0 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 1.9 | 41 | 2 |
| Methionine (g) | 0.6 | 1.3 | 0.6 | 0.0 | 0.0 | n/a | 0.1 | n/a | 3.0 | 1.2 | 0.5 | 7 | 0 |
| Monounsaturated Fat (g) | 0.0 | 7.8 | 15.7 | 0.0 | 0.0 | 0.2 | 3.4 | n/a | 8.8 | 16.2 | 2.7 | 55 | 3 |
| Niacin (mg) | 6.3 | 37.7 | 20.4 | 0.0 | 0.0 | 0.1 | 0.8 | n/a | 1.1 | 0.2 | 17.5 | 84 | 4 |
| Pantothenic acid (mg) | 1.2 | 11.0 | 1.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 6.3 | 2.2 | 0.8 | 23 | 1 |
| Phenylalanine (g) | 2.6 | 3.0 | 1.8 | 0.0 | 0.0 | n/a | 0.2 | n/a | 6.5 | 2.3 | 1.5 | 18 | 1 |
| Phosphorus (mg) | 612.5 | 2,464.2 | 375.0 | 1.0 | 0.2 | 10.0 | 113.2 | n/a | 1,796.7 | 904.0 | 396.0 | 6,673 | 334 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 2.9 | 128.5 | n/a | n/a | n/a | 0.0 | 131 | 7 |
| Polyunsaturated Fat (g) | 1.0 | 7.7 | 4.6 | 0.0 | 0.0 | 0.0 | 3.9 | n/a | 1.4 | 1.6 | 5.4 | 26 | 1 |
| Potassium (mg) | 4,324.8 | 1,650.2 | 370.0 | 5.2 | 2.6 | 16.4 | 84.2 | n/a | 1,175.2 | 820.4 | 400.0 | 8,849 | 442 |
| Proline (g) | 2.5 | 2.8 | 4.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | 13.9 | 4.5 | 3.3 | 31 | 2 |
| Protein (g) | 45.4 | 58.8 | 35.5 | 0.1 | 0.0 | 0.3 | 3.2 | n/a | 125.7 | 44.4 | 30.6 | 344 | 17 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 406.8 | 334.5 | 0.0 | 741 | 37 |
| Riboflavin (mg) | 2.8 | 0.7 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.8 | 1.0 | 1.3 | 9 | 0 |
| Saturated Fat (g) | 0.5 | 4.3 | 7.4 | 0.0 | 0.0 | 1.2 | 1.3 | n/a | 19.4 | 34.7 | 2.9 | 72 | 4 |
| Selenium (mcg) | 75.0 | 173.2 | 116.5 | 0.0 | n/a | 0.1 | 6.2 | n/a | 109.6 | 36.6 | 69.2 | 586 | 29 |
| Serine (g) | 2.1 | 3.0 | 1.8 | 0.0 | 0.0 | n/a | 0.2 | n/a | 7.2 | 2.1 | 1.5 | 18 | 1 |
| Sodium (mg) | 925.0 | 51.8 | 2,415.0 | 0.1 | 0.2 | 0.8 | 2.0 | n/a | 4,113.2 | 2,183.2 | 2,044.0 | 11,735 | 587 |
| Starch (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 162.4 | 162 | 8 |
| Sucrose (g) | 3.0 | 6.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 9 | 0 |
| Sugar (g) | 8.1 | 6.3 | 0.9 | 0.0 | n/a | 1.3 | 0.1 | n/a | 30.2 | n/a | 17.2 | 64 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.2 | 3.0 | 2.7 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 0.1 | 1.8 | 9 | 0 |
| Threonine (g) | 2.7 | 2.2 | 1.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 5.6 | 1.4 | 0.9 | 14 | 1 |
| Tocopherol, alpha (mg) | 36.2 | 8.9 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.9 | n/a | 0.9 | 47 | 2 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.7 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Total Fat (g) | 7.1 | 21.6 | 30.0 | 0.0 | 0.0 | 1.7 | 8.9 | n/a | 48.6 | 55.3 | 13.2 | 186 | 9 |
| Tryptophan (g) | 1.2 | 0.7 | 0.4 | 0.0 | 0.0 | n/a | 0.1 | n/a | 1.7 | 0.6 | 0.4 | 5 | 0 |
| Tyrosine (g) | 2.7 | 2.2 | 1.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | 6.8 | 2.4 | 0.9 | 16 | 1 |
| Valine (g) | 2.2 | 3.4 | 1.4 | 0.0 | 0.0 | n/a | 0.2 | n/a | 8.5 | 2.7 | 1.3 | 20 | 1 |
| Vitamin A, IU (IU) | 146,569.7 | 0.0 | 0.0 | 93.7 | 27.5 | 4.8 | 1.6 | n/a | 1,582.0 | 1,593.3 | 0.0 | 149,873 | 7,494 |
| Vitamin A, RAE (mcg) | 7,324.7 | 0.0 | 0.0 | 4.7 | 1.4 | 0.2 | 0.0 | n/a | 418.1 | 359.3 | 0.0 | 8,108 | 405 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4.9 | 2.9 | 0.0 | 8 | 0 |
| Vitamin B-6 (mg) | 2.1 | 3.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.5 | 0.3 | 0.3 | 7 | 0 |
| Vitamin C (mg) | 68.7 | 0.0 | 0.0 | 0.3 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 70 | 3 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 33.9 | n/a | 0.0 | 34 | 2 |
| Water (g) | 1,127.1 | 76.7 | 163.0 | 1.6 | 0.3 | 0.3 | 0.8 | n/a | 901.6 | 97.5 | 145.8 | 2,515 | 126 |
| Zinc (mg) | 7.0 | 14.9 | 2.5 | 0.0 | 0.0 | 0.1 | 1.4 | n/a | 4.5 | 6.8 | 3.0 | 40 | 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.