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 |
2 teaspoons (9g) vegetable oil |
1 teaspoon (3g) garlic |
3/4 cup (120g) onions |
3/4 cup (53g) mushrooms |
2/3 cup (164g) 5% fat ricotta cheese |
2/3 cup (151g) 2% fat cottage cheese |
1/3 cup (38g) cheddar cheese |
2 tablespoons (10g) parmesan cheese |
1 (50g) eggs |
1 (33g) egg whites |
3 tablespoons (2g) fresh dill |
1/4 teaspoon (1g) ground black pepper |
Total | 1 serving | |
| Alanine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.6 | 0.3 | 0.1 | 0.4 | 0.2 | 0.0 | 0.0 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 1.0 | 0.8 | 0.4 | 0.2 | 0.4 | 0.2 | 0.0 | 0.0 | 4 | 1 |
| Ash (g) | 5.4 | 0.0 | 0.0 | 0.4 | 0.4 | 1.7 | 2.1 | 1.5 | 0.8 | 0.5 | 0.2 | 0.0 | 0.0 | 13 | 2 |
| Aspartic acid (g) | 0.7 | 0.0 | 0.0 | 0.1 | 0.1 | 1.6 | 1.5 | 0.6 | 0.3 | 0.7 | 0.4 | 0.0 | 0.0 | 6 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 309.3 | 0.0 | 5.1 | 27.6 | 1.6 | 339.6 | 137.2 | 271.3 | 110.9 | 28.0 | 2.3 | 3.5 | 2.5 | 1,239 | 206 |
| Calories | 71.9 | 79.6 | 4.2 | 48.0 | 11.6 | 285.5 | 129.6 | 151.6 | 43.1 | 71.5 | 17.2 | 0.7 | 1.4 | 916 | 153 |
| Calories (kj) | 303.0 | 332.9 | 17.4 | 199.2 | 48.8 | 1,194.5 | 544.2 | 633.7 | 180.5 | 299.5 | 71.3 | 3.0 | 6.0 | 3,834 | 639 |
| Campesterol | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 11.3 | 0.0 | 0.9 | 11.2 | 1.7 | 5.0 | 5.5 | 0.5 | 0.4 | 0.4 | 0.2 | 0.1 | 0.4 | 38 | 6 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 83.7 | 15.1 | 39.5 | 8.8 | 186.0 | 0.0 | 0.0 | 0.0 | 333 | 56 |
| Copper (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 6.9 | 0.0 | 0.1 | 2.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 10 | 2 |
| Folate (mcg) | 606.1 | 0.0 | 0.1 | 22.8 | 8.9 | 19.7 | 15.1 | 6.8 | 1.0 | 23.5 | 1.3 | 2.5 | 0.1 | 708 | 118 |
| Folate, DFE (mcg) | 606.1 | 0.0 | 0.1 | 22.8 | 8.9 | 19.7 | 15.1 | 6.8 | 1.0 | 23.5 | 1.3 | 2.5 | 0.1 | 708 | 118 |
| Folate, food (mcg) | 606.1 | 0.0 | 0.1 | 22.8 | 8.9 | 19.7 | 15.1 | 6.8 | 1.0 | 23.5 | 1.3 | 2.5 | 0.1 | 708 | 118 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.5 | n/a | n/a | 1.5 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
| Galactose (g) | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.3 | n/a | n/a | 2.4 | 0.8 | n/a | 1.2 | n/a | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 5 | 1 |
| Glutamic acid (g) | 1.1 | 0.0 | 0.0 | 0.3 | 0.2 | 4.0 | 4.2 | 2.3 | 0.9 | 0.8 | 0.5 | 0.0 | 0.0 | 14 | 2 |
| Glycine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Histidine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.5 | 0.3 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Iron (mg) | 8.5 | 0.0 | 0.0 | 0.3 | 0.3 | 0.6 | 0.2 | 0.3 | 0.1 | 0.9 | 0.0 | 0.1 | 0.1 | 11 | 2 |
| Isoleucine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.9 | 0.6 | 0.2 | 0.3 | 0.2 | 0.0 | 0.0 | 4 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 4.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4 | 1 |
| Leucine (g) | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | 2.0 | 1.8 | 0.9 | 0.4 | 0.5 | 0.3 | 0.0 | 0.0 | 7 | 1 |
| Lysine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 2.2 | 1.5 | 0.8 | 0.3 | 0.5 | 0.3 | 0.0 | 0.0 | 6 | 1 |
| Magnesium (mg) | 246.8 | 0.0 | 0.7 | 12.0 | 4.7 | 18.0 | 10.6 | 10.5 | 3.8 | 6.0 | 3.6 | 0.9 | 1.0 | 319 | 53 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 2.8 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 1 |
| Methionine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | 6.0 | 0.7 | 3.5 | 0.8 | 1.8 | 0.0 | 0.0 | 0.0 | 15 | 3 |
| Niacin (mg) | 2.3 | 0.0 | 0.0 | 0.1 | 1.9 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Pantothenic acid (mg) | 0.2 | 0.0 | 0.0 | 0.1 | 0.8 | 0.3 | 0.4 | 0.2 | 0.0 | 0.8 | 0.1 | 0.0 | 0.0 | 3 | 0 |
| Phenylalanine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.9 | 0.5 | 0.2 | 0.3 | 0.2 | 0.0 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 153.1 | 0.0 | 4.3 | 34.8 | 45.2 | 259.2 | 245.7 | 192.7 | 72.9 | 99.0 | 5.0 | 1.1 | 0.9 | 1,114 | 186 |
| Phytosterols (mg) | 28.1 | 87.1 | n/a | 18.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | 134 | 22 |
| Polyunsaturated Fat (g) | 0.5 | 4.9 | 0.0 | 0.0 | 0.1 | 0.6 | 0.1 | 0.4 | 0.1 | 1.0 | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Potassium (mg) | 1,743.2 | 0.0 | 11.2 | 175.2 | 167.0 | 172.3 | 126.6 | 36.9 | 12.5 | 69.0 | 53.8 | 12.3 | 7.6 | 2,588 | 431 |
| Proline (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 2.0 | 1.1 | 0.5 | 0.3 | 0.1 | 0.0 | 0.0 | 6 | 1 |
| Protein (g) | 8.9 | 0.0 | 0.2 | 1.3 | 1.6 | 18.5 | 17.8 | 9.4 | 3.8 | 6.3 | 3.6 | 0.1 | 0.1 | 72 | 12 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 192.0 | 28.6 | 97.1 | 22.3 | 80.0 | 0.0 | 0.0 | 0.0 | 420 | 70 |
| Riboflavin (mg) | 0.6 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.3 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.2 | 1.2 | 0.0 | 0.1 | 0.0 | 13.6 | 1.5 | 7.9 | 1.7 | 1.6 | 0.0 | 0.0 | 0.0 | 28 | 5 |
| Selenium (mcg) | 3.1 | 0.0 | 0.4 | 0.6 | 4.9 | 23.8 | 14.9 | 5.2 | 1.8 | 15.4 | 6.6 | n/a | 0.0 | 77 | 13 |
| Serine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 1.0 | 0.5 | 0.2 | 0.5 | 0.3 | 0.0 | 0.0 | 4 | 1 |
| Sodium (mg) | 246.8 | 0.0 | 0.5 | 4.8 | 2.6 | 137.8 | 497.4 | 233.7 | 152.9 | 71.0 | 54.8 | 1.0 | 0.1 | 1,403 | 234 |
| Starch | 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 | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.2 | n/a | n/a | 1.2 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
| Sugar (g) | 1.3 | 0.0 | 0.0 | 5.1 | 1.0 | 0.4 | 5.5 | 0.2 | 0.1 | 0.2 | 0.2 | n/a | 0.0 | 14 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Threonine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.8 | 0.3 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 3 | 1 |
| Tocopherol, alpha (mg) | 6.3 | 1.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 9 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | 1 | 0 |
| Total Fat (g) | 1.2 | 9.0 | 0.0 | 0.1 | 0.2 | 21.3 | 3.7 | 12.5 | 2.9 | 4.8 | 0.1 | 0.0 | 0.0 | 56 | 9 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 1.0 | 0.5 | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 3 | 1 |
| Valine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 1.2 | 0.6 | 0.3 | 0.4 | 0.3 | 0.0 | 0.0 | 5 | 1 |
| Vitamin A, IU (IU) | 29,293.7 | 0.0 | 0.3 | 2.4 | 0.0 | 730.2 | 111.5 | 377.0 | 86.5 | 270.0 | 0.0 | 128.8 | 3.1 | 31,004 | 5,167 |
| Vitamin A, RAE (mcg) | 1,465.2 | 0.0 | 0.0 | 0.0 | 0.0 | 196.9 | 30.1 | 99.7 | 22.9 | 80.0 | 0.0 | 6.4 | 0.2 | 1,901 | 317 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.7 | 0.3 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.6 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 87.8 | 0.0 | 0.9 | 8.9 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 100 | 17 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 3.7 | 16.4 | 0.0 | 9.0 | 2.1 | 41.0 | 0.0 | 0.0 | 0.0 | 72 | 12 |
| Water (g) | 285.5 | 0.0 | 1.6 | 106.9 | 48.5 | 117.6 | 121.6 | 13.8 | 2.1 | 38.1 | 28.9 | 1.4 | 0.1 | 766 | 128 |
| Zinc (mg) | 1.7 | 0.0 | 0.0 | 0.2 | 0.3 | 1.9 | 0.6 | 1.2 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 7 | 1 |
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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