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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1/2 (55g) onions |
2 (30g) green onions |
2 tablespoons (8g) fresh parsley |
2 tablespoons (1g) fresh dill |
1/2 teaspoon (3g) salt |
1/2 teaspoon (1g) black pepper |
50 ounces (1,420g) frozen chopped spinach |
3 (150g) eggs |
4 ounces (122g) cottage cheese |
6 ounces (181g) feta cheese |
6 ounces (170g) neufchatel cheese |
16 sheets (3,104g) pastry dough |
1 to taste (0g) nonstick cooking spray |
2 tablespoons (28g) butter |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | 1.1 | 0.5 | 1.2 | 0.5 | 5.7 | n/a | 0.0 | 12 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.8 | 1.2 | 0.6 | 0.8 | 0.6 | 7.2 | n/a | 0.0 | 17 | 1 |
| Ash (g) | 0.2 | 0.2 | 0.2 | 0.0 | 3.0 | 0.1 | 20.3 | 1.6 | 1.7 | 9.4 | 2.3 | 46.6 | n/a | 0.6 | 86 | 5 |
| Aspartic acid (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6.1 | 2.0 | 1.1 | 1.4 | 1.4 | 7.5 | n/a | 0.0 | 20 | 1 |
| 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 | n/a | 1.1 | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 12.7 | 21.6 | 10.5 | 2.3 | 0.7 | 5.1 | 1,831.8 | 84.0 | 101.3 | 890.5 | 199.4 | 279.4 | n/a | 6.8 | 3,446 | 191 |
| Calories | 22.0 | 9.6 | 2.7 | 0.5 | 0.0 | 2.9 | 411.8 | 214.5 | 119.6 | 476.8 | 431.1 | 14,557.8 | n/a | 203.6 | 16,453 | 914 |
| Calories (kj) | 91.3 | 40.5 | 11.5 | 2.0 | 0.0 | 12.1 | 1,704.0 | 898.5 | 502.8 | 1,992.3 | 1,804.5 | 60,900.5 | n/a | 851.7 | 68,812 | 3,823 |
| 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 | n/a | 0.0 | 0 | 0 |
| Carbohydrates (g) | 5.1 | 2.2 | 0.5 | 0.1 | 0.0 | 0.7 | 59.8 | 1.1 | 4.1 | 7.4 | 6.1 | 1,313.0 | n/a | 0.0 | 1,400 | 78 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 558.0 | 20.7 | 160.8 | 126.1 | 0.0 | n/a | 61.1 | 927 | 51 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.1 | 0.0 | 0.1 | 0.0 | 2.5 | n/a | 0.0 | 5 | 0 |
| Cystine (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.4 | 0.1 | 0.1 | 0.1 | 3.8 | n/a | 0.0 | 5 | 0 |
| Dietary Fiber (g) | 0.9 | 0.8 | 0.3 | 0.0 | 0.0 | 0.3 | 41.2 | 0.0 | 0.0 | 0.0 | 0.0 | 105.5 | n/a | 0.0 | 149 | 8 |
| Folate (mcg) | 10.5 | 19.2 | 11.6 | 1.7 | 0.0 | 0.2 | 2,059.0 | 70.5 | 14.6 | 57.8 | 23.9 | 2,203.8 | n/a | 0.9 | 4,474 | 249 |
| Folate, DFE (mcg) | 10.5 | 19.2 | 11.6 | 1.7 | 0.0 | 0.2 | 2,059.0 | 70.5 | 14.6 | 57.8 | 23.9 | 3,538.6 | n/a | 0.9 | 5,808 | 323 |
| Folate, food (mcg) | 10.5 | 19.2 | 11.6 | 1.7 | 0.0 | 0.2 | 2,059.0 | 70.5 | 14.6 | 57.8 | 23.9 | 310.4 | n/a | 0.9 | 2,580 | 143 |
| 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 | 1,893.4 | n/a | 0.0 | 1,893 | 105 |
| Fructose (g) | 0.7 | n/a | n/a | n/a | n/a | 0.0 | 2.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.1 | n/a | n/a | n/a | n/a | 0.0 | 3.4 | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 5 | 0 |
| Glutamic acid (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 7.2 | 2.5 | 3.2 | 4.4 | 3.4 | 59.8 | n/a | 0.1 | 81 | 4 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | 0.6 | 0.3 | 0.2 | 0.4 | 6.4 | n/a | 0.0 | 11 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.5 | 0.4 | 0.7 | 0.5 | 3.9 | n/a | 0.0 | 7 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.4 | 0.5 | 0.1 | 0.0 | 0.1 | 26.8 | 2.6 | 0.1 | 1.2 | 0.2 | 79.8 | n/a | 0.0 | 112 | 6 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 1.0 | 0.7 | 1.5 | 0.9 | 6.1 | n/a | 0.0 | 12 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 3.3 | n/a | 5.4 | n/a | n/a | n/a | 9 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 1.6 | 1.4 | 2.5 | 1.7 | 12.2 | n/a | 0.0 | 22 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 1.4 | 1.1 | 2.2 | 1.5 | 3.9 | n/a | 0.0 | 14 | 1 |
| Magnesium (mg) | 5.5 | 6.0 | 3.8 | 0.6 | 0.0 | 2.0 | 1,065.0 | 18.0 | 9.8 | 34.3 | 17.0 | 372.5 | n/a | 0.6 | 1,535 | 85 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 10.0 | 0.0 | 0.0 | 0.1 | 0.0 | 11.9 | n/a | 0.0 | 22 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.6 | 0.3 | 0.7 | 0.5 | 3.1 | n/a | 0.0 | 6 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.5 | 0.9 | 8.4 | 9.9 | 419.0 | n/a | 6.0 | 450 | 25 |
| Niacin (mg) | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 7.2 | 0.1 | 0.1 | 1.8 | 0.4 | 91.4 | n/a | 0.0 | 101 | 6 |
| Pantothenic acid (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 2.3 | 0.7 | 1.7 | 1.0 | 4.9 | n/a | 0.0 | 12 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 1.0 | 0.7 | 1.2 | 0.8 | 8.9 | n/a | 0.0 | 16 | 1 |
| Phosphorus (mg) | 16.0 | 11.1 | 4.4 | 0.7 | 0.0 | 1.8 | 695.8 | 297.0 | 194.0 | 608.7 | 235.2 | 1,862.4 | n/a | 6.8 | 3,934 | 219 |
| Phytosterols (mg) | 8.3 | n/a | 0.4 | n/a | 0.0 | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 10 | 1 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 2.9 | 0.2 | 1.1 | 1.7 | 252.0 | n/a | 0.9 | 260 | 14 |
| Potassium (mg) | 80.3 | 82.8 | 42.1 | 8.2 | 0.2 | 15.3 | 4,913.2 | 207.0 | 126.9 | 112.0 | 259.0 | 1,831.4 | n/a | 6.8 | 7,685 | 427 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | 0.8 | 1.5 | 2.5 | 1.8 | 20.6 | n/a | 0.0 | 30 | 2 |
| Protein (g) | 0.6 | 0.5 | 0.2 | 0.0 | 0.0 | 0.1 | 51.5 | 18.8 | 13.6 | 25.7 | 15.6 | 176.9 | n/a | 0.2 | 304 | 17 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 240.0 | 43.9 | 225.8 | 407.3 | 0.0 | n/a | 190.6 | 1,108 | 62 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.2 | 0.7 | 0.2 | 1.5 | 0.3 | 7.6 | n/a | 0.0 | 14 | 1 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 4.7 | 2.1 | 27.0 | 21.8 | 238.2 | n/a | 14.6 | 309 | 17 |
| Selenium (mcg) | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | 85.2 | 46.1 | 11.8 | 27.1 | 5.1 | 583.6 | n/a | 0.3 | 760 | 42 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 1.5 | 0.8 | 2.1 | 1.0 | 8.9 | n/a | 0.0 | 17 | 1 |
| Sodium (mg) | 2.2 | 4.8 | 4.3 | 0.7 | 1,162.7 | 0.2 | 1,050.8 | 213.0 | 444.2 | 2,015.8 | 569.1 | 14,961.3 | n/a | 202.8 | 20,632 | 1,146 |
| Starch (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | 1 | 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 | n/a | 0.0 | 0 | 0 |
| Sucrose (g) | 0.5 | n/a | n/a | n/a | n/a | 0.0 | 3.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Sugar (g) | 2.3 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | 9.2 | 0.6 | 3.3 | 7.4 | 5.4 | 4.7 | n/a | 0.0 | 34 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 0.0 | 0.3 | 0.0 | 10.8 | n/a | 0.0 | 13 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | 0.8 | 0.6 | 1.2 | 0.6 | 4.8 | n/a | 0.0 | 11 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 41.2 | 1.6 | 0.1 | 0.3 | 0.7 | 8.7 | n/a | 0.7 | 53 | 3 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 2.0 | 0.8 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 3 | 0 |
| Total Fat (g) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 8.1 | 14.3 | 5.2 | 38.4 | 38.8 | 956.0 | n/a | 23.0 | 1,084 | 60 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.8 | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.9 | 1 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.3 | 0.2 | 0.4 | 0.2 | 2.2 | n/a | 0.0 | 5 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | 0.7 | 0.7 | 1.2 | 0.8 | 5.4 | n/a | 0.0 | 12 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 1.3 | 0.9 | 1.9 | 1.0 | 7.1 | n/a | 0.0 | 15 | 1 |
| Vitamin A, IU (IU) | 1.1 | 299.1 | 640.2 | 85.9 | 0.0 | 6.3 | 166,509.2 | 810.0 | 170.9 | 762.2 | 1,433.1 | 0.0 | n/a | 709.7 | 171,428 | 9,524 |
| Vitamin A, RAE (mcg) | 0.0 | 15.0 | 32.0 | 4.3 | 0.0 | 0.3 | 8,321.2 | 240.0 | 45.2 | 225.8 | 410.7 | 0.0 | n/a | 194.3 | 9,489 | 527 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.5 | 3.1 | 0.5 | 0.0 | n/a | 0.0 | 5 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 0.3 | 0.1 | 0.8 | 0.1 | 0.7 | n/a | 0.0 | 4 | 0 |
| Vitamin C (mg) | 4.1 | 5.6 | 10.1 | 0.9 | 0.0 | 0.0 | 78.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 99 | 5 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 123.0 | 3.7 | 28.9 | n/a | 0.0 | n/a | 17.0 | 173 | 10 |
| Water (g) | 49.0 | 26.9 | 6.7 | 1.0 | 0.0 | 0.1 | 1,280.4 | 114.2 | 97.4 | 99.7 | 107.5 | 611.5 | n/a | 4.5 | 2,399 | 133 |
| Zinc (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 8.0 | 1.9 | 0.5 | 5.2 | 1.4 | 12.1 | n/a | 0.0 | 29 | 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.