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 to taste (0g) cooking spray |
1 tablespoon (14g) butter |
12 ounces (341g) Baby Spinach |
1 cup (113g) cheddar cheese |
1 cup (113g) monterey jack cheese |
1 1/3 cups (167g) flour |
1 1/2 cups (366g) low-fat milk |
1 cup (240g) egg substitute |
1 teaspoon (5g) baking powder |
1 to taste (0g) salt and pepper |
2 teaspoons (10g) Dijon mustard |
1 pinch (0g) ground nutmeg |
1 pinch (0g) cayenne pepper |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 0.5 | 0.8 | 0.8 | 0.6 | 0.4 | 1.5 | n/a | n/a | 0.0 | n/a | n/a | 5 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.0 | 0.6 | 1.1 | 1.0 | 0.7 | 0.4 | 1.4 | n/a | n/a | 0.0 | n/a | n/a | 5 | 0 |
| Ash | n/a | 0.3 | 5.9 | 4.4 | 4.0 | 0.8 | 2.7 | 3.1 | 3.3 | n/a | 0.4 | 0.0 | 0.0 | 25 | 2 |
| Aspartic acid | n/a | 0.0 | 0.8 | 1.8 | 1.8 | 0.7 | 1.1 | 2.2 | n/a | n/a | 0.0 | n/a | n/a | 9 | 1 |
| Beta-sitosterol | n/a | 0.6 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | 3.4 | 337.4 | 814.7 | 843.0 | 25.0 | 457.5 | 175.2 | 338.7 | n/a | 5.8 | 0.3 | 0.2 | 3,001 | 250 |
| Calories | n/a | 101.8 | 78.4 | 455.4 | 421.5 | 606.5 | 153.7 | 115.2 | 2.3 | n/a | 6.7 | 0.7 | 0.4 | 1,943 | 162 |
| Calories (kj) | n/a | 425.9 | 330.6 | 1,902.9 | 1,765.1 | 2,537.7 | 647.8 | 482.4 | 9.8 | n/a | 27.8 | 3.0 | 1.5 | 8,134 | 678 |
| Campesterol | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates | n/a | 0.0 | 12.4 | 1.4 | 0.8 | 127.2 | 18.3 | 4.8 | 1.1 | n/a | 0.5 | 0.1 | 0.1 | 167 | 14 |
| Cholesterol | n/a | 30.5 | 0.0 | 118.7 | 100.6 | 0.0 | 18.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 268 | 22 |
| Copper | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.4 | 0.4 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Dietary Fiber | n/a | 0.0 | 7.5 | 0.0 | 0.0 | 4.5 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 12 | 1 |
| Folate | n/a | 0.4 | 661.2 | 20.3 | 20.3 | 304.9 | 18.3 | 38.4 | 0.0 | n/a | 0.7 | 0.1 | 0.1 | 1,065 | 89 |
| Folate, DFE | n/a | 0.4 | 661.2 | 20.3 | 20.3 | 484.9 | 18.3 | 38.4 | 0.0 | n/a | 0.7 | 0.1 | 0.1 | 1,245 | 104 |
| Folate, food | n/a | 0.4 | 661.2 | 20.3 | 20.3 | 48.3 | 18.3 | 38.4 | 0.0 | n/a | 0.7 | 0.1 | 0.1 | 808 | 67 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 256.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 257 | 21 |
| Fructose | n/a | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glutamic acid | n/a | 0.0 | 1.2 | 6.9 | 6.8 | 5.8 | 2.9 | 4.1 | n/a | n/a | 0.1 | n/a | n/a | 28 | 2 |
| Glycine | n/a | 0.0 | 0.5 | 0.5 | 0.5 | 0.6 | 0.2 | 0.9 | n/a | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Histidine | n/a | 0.0 | 0.2 | 1.0 | 1.0 | 0.4 | 0.3 | 0.6 | n/a | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Hydroxyproline | 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 |
| Iron | n/a | 0.0 | 9.2 | 0.8 | 0.8 | 7.7 | 0.1 | 4.8 | 0.5 | n/a | 0.2 | 0.0 | 0.0 | 24 | 2 |
| Isoleucine | n/a | 0.0 | 0.5 | 1.7 | 1.7 | 0.6 | 0.7 | 1.6 | n/a | n/a | 0.0 | n/a | n/a | 7 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.3 | n/a | n/a | 19.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 19 | 2 |
| Leucine | n/a | 0.0 | 0.8 | 2.7 | 2.6 | 1.2 | 1.4 | 2.3 | n/a | n/a | 0.0 | n/a | n/a | 11 | 1 |
| Lysine | n/a | 0.0 | 0.6 | 2.3 | 2.3 | 0.4 | 1.1 | 1.7 | n/a | n/a | 0.0 | n/a | n/a | 8 | 1 |
| Magnesium | n/a | 0.3 | 269.2 | 31.6 | 30.5 | 36.7 | 40.3 | 36.0 | 1.8 | n/a | 4.9 | 0.3 | 0.2 | 452 | 38 |
| Maltose | n/a | n/a | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.0 | 3.1 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Methionine | n/a | 0.0 | 0.2 | 0.7 | 0.7 | 0.3 | 0.3 | 0.9 | n/a | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Monounsaturated Fat | n/a | 3.0 | 0.0 | 10.6 | 9.9 | 0.1 | 1.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 25 | 2 |
| Niacin | n/a | 0.0 | 2.5 | 0.1 | 0.1 | 9.8 | 0.3 | 0.3 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 13 | 1 |
| Pantothenic acid | n/a | 0.0 | 0.2 | 0.5 | 0.2 | 0.7 | 1.3 | 4.0 | 0.0 | n/a | 0.0 | n/a | n/a | 7 | 1 |
| Phenylalanine | n/a | 0.0 | 0.4 | 1.5 | 1.5 | 0.9 | 0.6 | 1.5 | n/a | n/a | 0.0 | n/a | n/a | 6 | 1 |
| Phosphorus | n/a | 3.4 | 167.0 | 578.6 | 501.7 | 180.0 | 347.7 | 172.8 | 456.2 | n/a | 10.6 | 0.3 | 0.3 | 2,419 | 202 |
| Phytosterols | n/a | n/a | 30.7 | n/a | n/a | n/a | n/a | 228.0 | n/a | n/a | n/a | 0.1 | 0.1 | 259 | 22 |
| Polyunsaturated Fat | n/a | 0.4 | 0.6 | 1.1 | 1.0 | 0.7 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 4 | 0 |
| Potassium | n/a | 3.4 | 1,901.7 | 110.7 | 91.5 | 178.3 | 549.0 | 511.2 | 0.2 | n/a | 13.8 | 0.5 | 2.3 | 3,363 | 280 |
| Proline | n/a | 0.0 | 0.4 | 3.2 | 3.1 | 2.0 | 1.3 | 1.3 | n/a | n/a | 0.0 | n/a | n/a | 11 | 1 |
| Protein | n/a | 0.1 | 9.7 | 28.1 | 27.7 | 17.2 | 12.3 | 24.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 120 | 10 |
| Retinol | n/a | 95.3 | 0.0 | 291.5 | 217.0 | 0.0 | 212.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 816 | 68 |
| Riboflavin | n/a | 0.0 | 0.6 | 0.4 | 0.4 | 0.8 | 0.7 | 0.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Saturated Fat | n/a | 7.3 | 0.2 | 23.8 | 21.5 | 0.3 | 2.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 56 | 5 |
| Selenium | n/a | 0.1 | 3.4 | 15.7 | 16.4 | 56.5 | 12.1 | 99.1 | 0.0 | n/a | 3.3 | 0.0 | 0.0 | 207 | 17 |
| Serine | n/a | 0.0 | 0.4 | 1.6 | 1.6 | 0.9 | 0.8 | 1.8 | n/a | n/a | 0.0 | n/a | n/a | 7 | 1 |
| Sodium | n/a | 101.4 | 269.2 | 701.7 | 605.7 | 3.3 | 161.0 | 477.6 | 363.1 | n/a | 113.5 | 0.0 | 0.0 | 2,797 | 233 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.2 | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Sugar | n/a | 0.0 | 1.4 | 0.6 | 0.6 | 0.4 | 19.0 | 4.8 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 27 | 2 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 1.3 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine | n/a | 0.0 | 0.4 | 1.0 | 1.0 | 0.5 | 0.3 | 1.2 | n/a | n/a | 0.0 | n/a | n/a | 4 | 0 |
| Tocopherol, alpha | n/a | 0.3 | 6.9 | 0.3 | 0.3 | 0.1 | 0.0 | 3.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 12 | 1 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.6 | 0.0 | n/a | 0.6 | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | n/a | 1 | 0 |
| Total Fat | n/a | 11.5 | 1.3 | 37.4 | 34.2 | 1.6 | 3.6 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 90 | 8 |
| Trans-monoenoic Fat | n/a | 0.4 | 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 | 0.5 | 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 | 0.0 | 0.1 | 0.4 | 0.4 | 0.2 | 0.1 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Tyrosine | n/a | 0.0 | 0.4 | 1.4 | 1.3 | 0.5 | 0.5 | 1.1 | n/a | n/a | 0.0 | n/a | n/a | 5 | 0 |
| Valine | n/a | 0.0 | 0.5 | 1.9 | 1.8 | 0.7 | 0.8 | 1.9 | n/a | n/a | 0.0 | n/a | n/a | 8 | 1 |
| Vitamin A, IU | n/a | 354.9 | 31,956.8 | 1,132.3 | 869.0 | 0.0 | 717.4 | 540.0 | 0.0 | n/a | 7.1 | 0.1 | 46.8 | 35,624 | 2,969 |
| Vitamin A, RAE | n/a | 97.1 | 1,598.4 | 299.5 | 223.7 | 0.0 | 212.3 | 26.4 | 0.0 | n/a | 0.4 | 0.0 | 2.3 | 2,460 | 205 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.9 | 0.9 | 0.0 | 1.7 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Vitamin B-6 | n/a | 0.0 | 0.7 | 0.1 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C | n/a | 0.0 | 95.8 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 97 | 8 |
| Vitamin D | n/a | 8.5 | 0.0 | 27.1 | 24.9 | 0.0 | 175.7 | 158.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 395 | 33 |
| Water | n/a | 2.3 | 311.5 | 41.5 | 46.3 | 19.9 | 329.1 | 208.8 | 0.2 | n/a | 8.3 | 0.0 | 0.0 | 968 | 81 |
| Zinc | n/a | 0.0 | 1.8 | 3.5 | 3.4 | 1.2 | 1.5 | 2.4 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 14 | 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.