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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1 to taste (0g) cooking spray |
2 1/4 cups (360g) white onions |
3/4 cup (75g) green onions |
3 (9g) garlic cloves |
9 cups (324g) swiss chard |
6 tablespoons (23g) fresh parsley |
3 tablespoons (17g) of fresh mint |
1 cup (150g) feta cheese |
1/2 cup (50g) parmesan cheese |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) black pepper |
3 large (99g) egg whites |
10 sheets (190g) phyllo dough |
Total | 1 serving | |
| Alanine | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.0 | 0.6 | 0.0 | 0.0 | 0.7 | 0.4 | 3 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.4 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 0.7 | 0.8 | 0.0 | 0.0 | 0.6 | 0.5 | 4 | 0 |
| Ash | n/a | 1.3 | 0.6 | 0.1 | 5.2 | 0.5 | 0.3 | 7.8 | 4.0 | 3.0 | 0.0 | 0.6 | 3.0 | 27 | 2 |
| Aspartic acid | n/a | 0.3 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 1.2 | 1.3 | 0.0 | 0.0 | 1.2 | 0.6 | 5 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | 82.8 | 54.0 | 16.3 | 165.2 | 31.5 | 34.0 | 739.5 | 554.5 | 0.7 | 2.5 | 6.9 | 20.9 | 1,709 | 142 |
| Calories | n/a | 144.0 | 24.0 | 13.4 | 61.6 | 8.2 | 7.5 | 396.0 | 215.5 | 0.0 | 1.4 | 51.5 | 568.1 | 1,491 | 124 |
| Calories (kj) | n/a | 597.6 | 101.3 | 56.1 | 256.0 | 34.4 | 31.5 | 1,654.5 | 902.5 | 0.0 | 6.0 | 213.8 | 2,376.9 | 6,231 | 519 |
| Carbohydrates | n/a | 33.6 | 5.5 | 3.0 | 12.1 | 1.4 | 1.4 | 6.1 | 2.0 | 0.0 | 0.4 | 0.7 | 99.9 | 166 | 14 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 133.5 | 44.0 | 0.0 | 0.0 | 0.0 | 0.0 | 178 | 15 |
| Copper | n/a | 0.1 | 0.1 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Cystine | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | 0.3 | 1 | 0 |
| Dietary Fiber | n/a | 6.1 | 2.0 | 0.2 | 5.2 | 0.8 | 1.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 3.6 | 19 | 2 |
| Folate | n/a | 68.4 | 48.0 | 0.3 | 45.4 | 34.7 | 18.0 | 48.0 | 5.0 | 0.0 | 0.1 | 4.0 | 167.2 | 439 | 37 |
| Folate, DFE | n/a | 68.4 | 48.0 | 0.3 | 45.4 | 34.7 | 18.0 | 48.0 | 5.0 | 0.0 | 0.1 | 4.0 | 260.3 | 532 | 44 |
| Folate, food | n/a | 68.4 | 48.0 | 0.3 | 45.4 | 34.7 | 18.0 | 48.0 | 5.0 | 0.0 | 0.1 | 4.0 | 34.2 | 306 | 25 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 133.0 | 133 | 11 |
| Fructose | n/a | 4.6 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.1 | n/a | 5 | 0 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.1 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 7.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.3 | n/a | 8 | 1 |
| Glutamic acid | n/a | 0.9 | 0.3 | 0.1 | n/a | 0.1 | 0.1 | 3.6 | 4.3 | 0.0 | 0.0 | 1.5 | 4.6 | 15 | 1 |
| Glycine | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.4 | 0.5 | 2 | 0 |
| Histidine | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.5 | 0.0 | 0.0 | 0.3 | 0.3 | 2 | 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 | 0.8 | 1.1 | 0.2 | 5.8 | 1.4 | 2.0 | 1.0 | 0.5 | 0.0 | 0.1 | 0.1 | 6.1 | 19 | 2 |
| Isoleucine | n/a | 0.1 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 1.2 | 1.0 | 0.0 | 0.0 | 0.7 | 0.5 | 4 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.1 | n/a | 0 | 0 |
| Leucine | n/a | 0.1 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 2.1 | 1.9 | 0.0 | 0.0 | 1.0 | 0.9 | 7 | 1 |
| Lysine | n/a | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 1.8 | 1.5 | 0.0 | 0.0 | 0.8 | 0.3 | 5 | 0 |
| Magnesium | n/a | 36.0 | 15.0 | 2.3 | 262.4 | 11.4 | 10.8 | 28.5 | 19.0 | 0.0 | 1.0 | 10.9 | 28.5 | 426 | 35 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.1 | n/a | 0 | 0 |
| Manganese | n/a | 0.5 | 0.1 | 0.2 | 1.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.9 | 3 | 0 |
| Methionine | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.5 | 0.0 | 0.0 | 0.4 | 0.2 | 2 | 0 |
| Monounsaturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 6.9 | 4.2 | 0.0 | 0.0 | 0.0 | 6.0 | 17 | 1 |
| Niacin | n/a | 0.4 | 0.4 | 0.1 | 1.3 | 0.3 | 0.2 | 1.5 | 0.1 | 0.0 | 0.0 | 0.1 | 7.7 | 12 | 1 |
| Pantothenic acid | n/a | 0.4 | 0.1 | 0.1 | 0.6 | 0.1 | 0.0 | 1.5 | 0.2 | 0.0 | 0.0 | 0.2 | 0.6 | 4 | 0 |
| Phenylalanine | n/a | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 1.0 | 1.0 | 0.0 | 0.0 | 0.7 | 0.7 | 4 | 0 |
| Phosphorus | n/a | 104.4 | 27.8 | 13.8 | 149.0 | 13.2 | 10.3 | 505.5 | 364.5 | 0.0 | 0.9 | 14.9 | 142.5 | 1,347 | 112 |
| Phytosterols | n/a | 54.0 | n/a | n/a | n/a | 1.1 | 1.7 | n/a | n/a | 0.0 | 0.5 | n/a | n/a | 57 | 5 |
| Polyunsaturated Fat | n/a | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.9 | 0.6 | 0.0 | 0.0 | 0.0 | 1.8 | 4 | 0 |
| Potassium | n/a | 525.6 | 207.0 | 36.1 | 1,228.0 | 126.3 | 78.3 | 93.0 | 62.5 | 0.2 | 7.6 | 161.4 | 140.6 | 2,667 | 222 |
| Proline | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 2.1 | 2.3 | 0.0 | 0.0 | 0.4 | 1.6 | 7 | 1 |
| Protein | n/a | 4.0 | 1.4 | 0.6 | 5.8 | 0.7 | 0.6 | 21.3 | 19.2 | 0.0 | 0.1 | 10.8 | 13.5 | 78 | 6 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 187.5 | 111.5 | 0.0 | 0.0 | 0.0 | 0.0 | 299 | 25 |
| Riboflavin | n/a | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 1.3 | 0.2 | 0.0 | 0.0 | 0.4 | 0.6 | 3 | 0 |
| Saturated Fat | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 22.4 | 8.7 | 0.0 | 0.0 | 0.0 | 2.8 | 34 | 3 |
| Selenium | n/a | 1.8 | 0.5 | 1.3 | 2.9 | 0.0 | n/a | 22.5 | 8.9 | 0.0 | 0.0 | 19.8 | 44.3 | 102 | 8 |
| Serine | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.8 | 1.1 | 0.0 | 0.0 | 0.8 | 0.7 | 5 | 0 |
| Sodium | n/a | 14.4 | 12.0 | 1.5 | 690.1 | 12.8 | 5.1 | 1,674.0 | 764.5 | 1,162.7 | 0.1 | 164.3 | 917.7 | 5,419 | 452 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 3.6 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.1 | n/a | 4 | 0 |
| Sugar | n/a | 15.3 | 1.7 | 0.1 | 3.6 | 0.2 | n/a | 6.1 | 0.5 | 0.0 | 0.0 | 0.7 | 0.3 | 28 | 2 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 2 | 0 |
| Threonine | n/a | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 1.0 | 0.7 | 0.0 | 0.0 | 0.4 | 0.4 | 3 | 0 |
| Tocopherol, alpha | n/a | 0.1 | 0.4 | 0.0 | 6.1 | 0.2 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 7 | 1 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Total Fat | n/a | 0.4 | 0.1 | 0.0 | 0.6 | 0.2 | 0.1 | 31.9 | 14.3 | 0.0 | 0.0 | 0.2 | 11.4 | 59 | 5 |
| Trans-monoenoic Fat | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.1 | 0.2 | 1 | 0 |
| Tyrosine | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.0 | 1.2 | 0.0 | 0.0 | 0.5 | 0.4 | 3 | 0 |
| Valine | n/a | 0.1 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 1.6 | 1.3 | 0.0 | 0.0 | 0.8 | 0.5 | 5 | 0 |
| Vitamin A, IU | n/a | 7.2 | 747.8 | 0.8 | 19,815.8 | 1,920.7 | 693.2 | 633.0 | 432.5 | 0.0 | 3.1 | 0.0 | 0.0 | 24,254 | 2,021 |
| Vitamin A, RAE | n/a | 0.0 | 37.5 | 0.0 | 991.4 | 96.0 | 34.7 | 187.5 | 114.5 | 0.0 | 0.2 | 0.0 | 0.0 | 1,462 | 122 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 1.1 | 0.0 | 0.0 | 0.1 | 0.0 | 4 | 0 |
| Vitamin B-6 | n/a | 0.4 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Vitamin C | n/a | 26.6 | 14.1 | 2.8 | 97.2 | 30.3 | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 173 | 14 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.0 | 10.5 | 0.0 | 0.0 | 0.0 | 0.0 | 35 | 3 |
| Water | n/a | 320.8 | 67.4 | 5.3 | 300.2 | 20.0 | 14.6 | 82.8 | 10.4 | 0.0 | 0.1 | 86.7 | 61.9 | 970 | 81 |
| Zinc | n/a | 0.6 | 0.3 | 0.1 | 1.2 | 0.2 | 0.2 | 4.3 | 1.9 | 0.0 | 0.0 | 0.0 | 0.9 | 10 | 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.