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.
6 (90g) green onions |
1/4 cup (54g) extra virgin olive oil |
1 lb (454g) fresh spinach |
1/2 lb (228g) ricotta cheese |
1/2 lb (228g) feta cheese |
2 (100g) eggs |
1/3 cup (36g) dry breadcrumbs |
1/2 cup (50g) parmesan cheese |
1 dash (0g) pepper |
3 tablespoons (11g) fresh parsley |
1/8 teaspoon (0g) nutmeg |
1/2 lb (227g) phyllo dough |
3/4 cup (170g) butter |
Total | 1 serving | |
Alanine (g) | 0.1 | 0.0 | 0.6 | 1.1 | 1.5 | 0.7 | 0.2 | 0.6 | 0.0 | 0.0 | n/a | 0.5 | 0.0 | 5 | 0 |
Alcohol (g) | 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 |
Arginine (g) | 0.1 | 0.0 | 0.7 | 1.4 | 1.1 | 0.8 | 0.2 | 0.8 | 0.0 | 0.0 | n/a | 0.7 | 0.1 | 6 | 0 |
Ash (g) | 0.7 | 0.0 | 7.8 | 2.3 | 11.9 | 1.1 | 1.0 | 4.0 | 0.0 | 0.3 | 0.0 | 3.6 | 3.6 | 36 | 0 |
Aspartic acid (g) | 0.2 | 0.0 | 1.1 | 2.3 | 1.8 | 1.3 | 0.3 | 1.3 | 0.0 | 0.0 | n/a | 0.7 | 0.1 | 9 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6.8 | 7 | 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 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 64.8 | 0.5 | 449.9 | 471.0 | 1,123.6 | 56.0 | 65.8 | 554.5 | 0.4 | 15.7 | 0.5 | 25.0 | 40.9 | 2,869 | 0 |
Calories | 28.8 | 477.4 | 104.5 | 395.9 | 601.7 | 143.0 | 142.1 | 215.5 | 0.3 | 4.1 | 1.5 | 679.3 | 1,220.7 | 4,015 | 0 |
Calories (kj) | 121.5 | 1,997.5 | 440.8 | 1,656.5 | 2,513.8 | 599.0 | 594.5 | 902.5 | 1.1 | 17.2 | 6.4 | 2,842.3 | 5,105.8 | 16,799 | 0 |
Campesterol | 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 |
Carbohydrates (g) | 6.6 | 0.0 | 16.5 | 6.9 | 9.3 | 0.7 | 25.9 | 2.0 | 0.1 | 0.7 | 0.1 | 119.5 | 0.1 | 189 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 116.0 | 202.8 | 372.0 | 0.0 | 44.0 | 0.0 | 0.0 | 0.0 | 0.0 | 366.0 | 1,101 | 0 |
Copper (mg) | 0.1 | 0.0 | 0.6 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
Cystine | n/a | 0.0 | 0.2 | 0.2 | 0.2 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 2.3 | 0.0 | 10.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.4 | 0.1 | 4.3 | 0.0 | 19 | 0 |
Folate (mcg) | 57.6 | 0.0 | 881.5 | 27.3 | 72.9 | 47.0 | 38.5 | 5.0 | 0.0 | 17.3 | 0.2 | 199.9 | 5.1 | 1,352 | 0 |
Folate, DFE (mcg) | 57.6 | 0.0 | 881.5 | 27.3 | 72.9 | 47.0 | 59.0 | 5.0 | 0.0 | 17.3 | 0.2 | 311.3 | 5.1 | 1,484 | 0 |
Folate, food (mcg) | 57.6 | 0.0 | 881.5 | 27.3 | 72.9 | 47.0 | 9.0 | 5.0 | 0.0 | 17.3 | 0.2 | 40.9 | 5.1 | 1,164 | 0 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 29.5 | 0.0 | 0.0 | 0.0 | 0.0 | 159.0 | 0.0 | 189 | 0 |
Fructose | n/a | n/a | 0.7 | n/a | n/a | 0.0 | 0.9 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Galactose | n/a | n/a | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Glucose (dextrose) | n/a | n/a | 0.5 | n/a | n/a | 0.4 | 0.7 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Glutamic acid (g) | 0.3 | 0.0 | 1.6 | 5.6 | 5.5 | 1.7 | 1.5 | 4.3 | 0.0 | 0.0 | n/a | 5.5 | 0.3 | 26 | 0 |
Glycine (g) | 0.1 | 0.0 | 0.6 | 0.7 | 0.2 | 0.4 | 0.2 | 0.4 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 3 | 0 |
Histidine (g) | 0.0 | 0.0 | 0.3 | 1.0 | 0.9 | 0.3 | 0.1 | 0.5 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 4 | 0 |
Hydroxyproline | 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 |
Iron (mg) | 1.3 | 0.3 | 12.3 | 0.9 | 1.5 | 1.8 | 1.7 | 0.5 | 0.0 | 0.7 | 0.0 | 7.3 | 0.0 | 28 | 0 |
Isoleucine (g) | 0.1 | 0.0 | 0.7 | 1.3 | 1.8 | 0.7 | 0.2 | 1.0 | 0.0 | 0.0 | n/a | 0.6 | 0.1 | 6 | 0 |
Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.1 | 0.0 | 1.0 | 2.8 | 3.2 | 1.1 | 0.3 | 1.9 | 0.0 | 0.0 | n/a | 1.1 | 0.1 | 12 | 0 |
Lysine (g) | 0.1 | 0.0 | 0.8 | 3.0 | 2.8 | 0.9 | 0.2 | 1.5 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 10 | 0 |
Magnesium (mg) | 18.0 | 0.0 | 359.0 | 25.0 | 43.3 | 12.0 | 15.5 | 19.0 | 0.2 | 5.7 | 0.5 | 34.1 | 3.4 | 536 | 0 |
Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Manganese (mg) | 0.1 | 0.0 | 4.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 6 | 0 |
Methionine (g) | 0.0 | 0.0 | 0.2 | 0.6 | 0.8 | 0.4 | 0.1 | 0.5 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 3 | 0 |
Monounsaturated Fat (g) | 0.0 | 39.4 | 0.0 | 8.3 | 10.5 | 3.7 | 0.4 | 4.2 | 0.0 | 0.0 | 0.0 | 7.2 | 35.8 | 109 | 0 |
Niacin (mg) | 0.5 | 0.0 | 3.3 | 0.2 | 2.3 | 0.1 | 2.4 | 0.1 | 0.0 | 0.1 | 0.0 | 9.3 | 0.1 | 18 | 0 |
Pantothenic acid (mg) | 0.1 | 0.0 | 0.3 | 0.5 | 2.2 | 1.5 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.7 | 0.2 | 6 | 0 |
Phenylalanine (g) | 0.1 | 0.0 | 0.6 | 1.3 | 1.5 | 0.7 | 0.2 | 1.0 | 0.0 | 0.0 | n/a | 0.8 | 0.1 | 6 | 0 |
Phosphorus (mg) | 33.3 | 0.0 | 222.7 | 359.5 | 768.1 | 198.0 | 59.3 | 364.5 | 0.2 | 6.6 | 0.6 | 170.4 | 40.9 | 2,224 | 0 |
Phytosterols | n/a | 119.3 | 40.9 | n/a | n/a | n/a | 2.9 | n/a | 0.1 | 0.6 | 0.2 | n/a | n/a | 164 | 0 |
Polyunsaturated Fat (g) | 0.1 | 5.7 | 0.7 | 0.9 | 1.3 | 1.9 | 0.7 | 0.6 | 0.0 | 0.0 | 0.0 | 2.1 | 5.2 | 19 | 0 |
Potassium (mg) | 248.4 | 0.5 | 2,535.6 | 238.9 | 141.3 | 138.0 | 70.5 | 62.5 | 1.3 | 63.2 | 1.0 | 168.1 | 40.9 | 3,710 | 0 |
Proline (g) | 0.1 | 0.0 | 0.5 | 2.4 | 3.1 | 0.5 | 0.5 | 2.3 | 0.0 | 0.0 | n/a | 1.9 | 0.1 | 12 | 0 |
Protein (g) | 1.6 | 0.0 | 13.0 | 25.6 | 32.4 | 12.6 | 4.8 | 19.2 | 0.0 | 0.3 | 0.0 | 16.1 | 1.4 | 127 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 266.2 | 284.9 | 160.0 | 0.0 | 111.5 | 0.0 | 0.0 | 0.0 | 0.0 | 1,142.4 | 1,965 | 0 |
Riboflavin (mg) | 0.1 | 0.0 | 0.9 | 0.4 | 1.9 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 5 | 0 |
Saturated Fat (g) | 0.0 | 7.5 | 0.3 | 18.9 | 34.1 | 3.1 | 0.4 | 8.7 | 0.0 | 0.0 | 0.1 | 3.3 | 87.5 | 164 | 0 |
Selenium (mcg) | 0.5 | 0.0 | 4.5 | 33.0 | 34.2 | 30.7 | 9.1 | 8.9 | 0.0 | 0.0 | 0.0 | 52.9 | 1.7 | 176 | 0 |
Serine (g) | 0.1 | 0.0 | 0.5 | 1.3 | 2.7 | 1.0 | 0.2 | 1.1 | 0.0 | 0.0 | n/a | 0.8 | 0.1 | 8 | 0 |
Sodium (mg) | 14.4 | 1.1 | 359.0 | 191.1 | 2,543.5 | 142.0 | 263.3 | 764.5 | 0.0 | 6.4 | 0.0 | 1,097.4 | 1,215.6 | 6,598 | 0 |
Starch | n/a | n/a | n/a | n/a | n/a | n/a | 21.5 | n/a | n/a | n/a | n/a | n/a | n/a | 21 | 0 |
Stigmasterol | 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 |
Sucrose | n/a | n/a | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Sugar (g) | 2.1 | 0.0 | 1.9 | 0.6 | 9.3 | 0.4 | 2.2 | 0.5 | 0.0 | 0.1 | 0.1 | 0.4 | 0.1 | 18 | 0 |
Theobromine (mg) | 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 |
Thiamin (mg) | 0.0 | 0.0 | 0.4 | 0.0 | 0.4 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 2 | 0 |
Threonine (g) | 0.1 | 0.0 | 0.6 | 1.2 | 1.5 | 0.6 | 0.2 | 0.7 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 5 | 0 |
Tocopherol, alpha (mg) | 0.5 | 7.7 | 9.2 | 0.3 | 0.4 | 1.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | 3.9 | 24 | 0 |
Tocopherol, beta | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | 0.4 | 0.8 | n/a | n/a | 0.5 | 0.3 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 2 | 0 |
Total Fat (g) | 0.2 | 54.0 | 1.8 | 29.5 | 48.5 | 9.5 | 1.9 | 14.3 | 0.0 | 0.1 | 0.1 | 13.6 | 138.1 | 312 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 5.1 | 5 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 5.6 | 6 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.2 | 0.3 | 0.5 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 2 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.5 | 1.3 | 1.5 | 0.5 | 0.1 | 1.2 | 0.0 | 0.0 | n/a | 0.5 | 0.1 | 6 | 0 |
Valine (g) | 0.1 | 0.0 | 0.7 | 1.6 | 2.4 | 0.9 | 0.2 | 1.3 | 0.0 | 0.0 | n/a | 0.6 | 0.1 | 8 | 0 |
Vitamin A, IU (IU) | 897.3 | 0.0 | 42,609.1 | 1,012.6 | 961.8 | 540.0 | 0.0 | 432.5 | 0.5 | 960.3 | 0.3 | 0.0 | 4,254.5 | 51,669 | 0 |
Vitamin A, RAE (mcg) | 45.0 | 0.0 | 2,131.1 | 273.0 | 284.9 | 160.0 | 0.0 | 114.5 | 0.0 | 48.0 | 0.0 | 0.0 | 1,164.5 | 4,221 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.8 | 3.9 | 0.9 | 0.1 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 7 | 0 |
Vitamin B-6 (mg) | 0.1 | 0.0 | 0.9 | 0.1 | 1.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 2 | 0 |
Vitamin C (mg) | 16.9 | 0.0 | 127.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15.2 | 0.0 | 0.0 | 0.0 | 160 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 22.8 | 36.5 | 82.0 | 0.0 | 10.5 | 0.0 | 0.0 | 0.0 | 0.0 | 102.2 | 254 | 0 |
Water (g) | 80.8 | 0.0 | 415.3 | 163.1 | 125.9 | 76.2 | 2.3 | 10.4 | 0.0 | 10.0 | 0.0 | 74.1 | 27.0 | 985 | 0 |
Zinc (mg) | 0.4 | 0.0 | 2.4 | 2.6 | 6.6 | 1.3 | 0.5 | 1.9 | 0.0 | 0.1 | 0.0 | 1.1 | 0.2 | 17 | 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.