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 lb (454g) pita bread |
4 (248g) roma tomatoes |
1 bunch (340g) fresh spinach |
1 (30g) heads of garlic |
1/2 lb (228g) feta cheese |
1/16 lb (14g) fresh basil |
1 (110g) red onions |
1/4 lb (113g) kalamata olives |
1 to taste (0g) extra virgin olive oil |
1 to taste (1g) fresh oregano |
1/4 lb (114g) roasted red peppers |
1/4 (30g) artichoke hearts |
1/4 (115g) eggplants |
1/4 (49g) zucchini |
1/4 lb (114g) mushrooms |
Total | 1 serving | |
| Alanine (g) | 1.4 | 0.1 | 0.5 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 4 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 1.5 | 0.1 | 0.6 | 0.2 | 1.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 4 | 2 |
| Ash (g) | 8.6 | 1.2 | 5.8 | 0.5 | 11.9 | 0.2 | 0.4 | 2.5 | n/a | n/a | 4.3 | 0.2 | 0.8 | 0.3 | 1.0 | 38 | 19 |
| Aspartic acid (g) | 1.9 | 0.3 | 0.8 | 0.1 | 1.8 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.1 | n/a | 0.2 | 0.1 | 0.2 | 6 | 3 |
| 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 | n/a | 0.0 | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 390.4 | 24.8 | 336.6 | 54.3 | 1,123.6 | 24.9 | 25.3 | 99.9 | n/a | n/a | 46.5 | 6.3 | 10.3 | 7.8 | 3.4 | 2,154 | 1,077 |
| Calories | 1,248.5 | 44.6 | 78.2 | 44.7 | 601.7 | 3.2 | 44.0 | 130.5 | n/a | n/a | 20.4 | 15.9 | 27.5 | 8.3 | 25.0 | 2,293 | 1,146 |
| Calories (kj) | 5,225.5 | 183.5 | 329.8 | 186.9 | 2,513.8 | 13.2 | 182.6 | 545.9 | n/a | n/a | 85.1 | 66.0 | 116.8 | 34.3 | 105.8 | 9,589 | 4,795 |
| 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 | n/a | 2.3 | 2 | 1 |
| Carbohydrates (g) | 252.9 | 9.6 | 12.3 | 9.9 | 9.3 | 0.4 | 10.3 | 7.1 | n/a | n/a | 4.4 | 3.6 | 6.5 | 1.5 | 3.7 | 332 | 166 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 202.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 203 | 101 |
| Copper (mg) | 0.8 | 0.1 | 0.4 | 0.1 | 0.1 | 0.1 | 0.0 | 0.3 | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.4 | 3 | 1 |
| Cystine (g) | 0.9 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Dietary Fiber (g) | 10.0 | 3.0 | 7.5 | 0.6 | 0.0 | 0.2 | 1.9 | 3.6 | n/a | n/a | 1.4 | 2.6 | 3.9 | 0.5 | 1.1 | 36 | 18 |
| Folate (mcg) | 485.8 | 37.2 | 659.6 | 0.9 | 72.9 | 9.6 | 20.9 | 0.0 | n/a | n/a | 18.2 | 26.7 | 25.2 | 11.8 | 19.3 | 1,388 | 694 |
| Folate, DFE (mcg) | 749.1 | 37.2 | 659.6 | 0.9 | 72.9 | 9.6 | 20.9 | 0.0 | n/a | n/a | 18.2 | 26.7 | 25.2 | 11.8 | 19.3 | 1,651 | 826 |
| Folate, food (mcg) | 109.0 | 37.2 | 659.6 | 0.9 | 72.9 | 9.6 | 20.9 | 0.0 | n/a | n/a | 18.2 | 26.7 | 25.2 | 11.8 | 19.3 | 1,011 | 506 |
| Folic acid (mcg) | 376.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 377 | 188 |
| Fructose | n/a | 3.4 | 0.5 | n/a | n/a | 0.0 | 1.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.7 | 0.2 | 6 | 3 |
| Galactose | n/a | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 3.1 | 0.4 | n/a | n/a | 0.0 | 2.2 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.5 | 1.7 | 8 | 4 |
| Glutamic acid (g) | 13.8 | 1.1 | 1.2 | 0.2 | 5.5 | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.1 | n/a | 0.2 | 0.1 | 0.4 | 23 | 11 |
| Glycine (g) | 1.4 | 0.0 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 3 | 1 |
| Histidine (g) | 0.9 | 0.0 | 0.2 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 2 | 1 |
| Iron (mg) | 11.9 | 0.7 | 9.2 | 0.5 | 1.5 | 0.4 | 0.2 | 3.7 | n/a | n/a | 0.9 | 0.2 | 0.3 | 0.2 | 0.6 | 30 | 15 |
| Isoleucine (g) | 1.6 | 0.0 | 0.5 | 0.1 | 1.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 4 | 2 |
| Lactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 2.9 | 0.1 | 0.8 | 0.1 | 3.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 7 | 4 |
| Lysine (g) | 1.0 | 0.1 | 0.6 | 0.1 | 2.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 5 | 2 |
| Magnesium (mg) | 118.0 | 27.3 | 268.6 | 7.5 | 43.3 | 9.0 | 11.0 | 4.5 | n/a | n/a | 12.5 | 12.6 | 16.0 | 8.8 | 10.2 | 549 | 275 |
| Maltose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 2.2 | 0.3 | 3.0 | 0.5 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.3 | 0.1 | 0.1 | 7 | 4 |
| Methionine (g) | 0.7 | 0.0 | 0.2 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Monounsaturated Fat (g) | 0.5 | 0.1 | 0.0 | 0.0 | 10.5 | 0.0 | 0.0 | 9.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 20 | 10 |
| Niacin (mg) | 21.0 | 1.5 | 2.5 | 0.2 | 2.3 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.6 | 0.3 | 0.7 | 0.2 | 4.1 | 34 | 17 |
| Pantothenic acid (mg) | 1.8 | 0.2 | 0.2 | 0.2 | 2.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.1 | 1.7 | 7 | 4 |
| Phenylalanine (g) | 2.0 | 0.1 | 0.4 | 0.1 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 4 | 2 |
| Phosphorus (mg) | 440.4 | 59.5 | 166.6 | 45.9 | 768.1 | 7.9 | 31.9 | 3.4 | n/a | n/a | 22.7 | 21.9 | 28.6 | 18.6 | 97.8 | 1,713 | 857 |
| Phytosterols | n/a | 17.4 | 30.6 | n/a | n/a | n/a | 16.5 | n/a | n/a | n/a | n/a | n/a | 8.0 | n/a | n/a | 72 | 36 |
| Polyunsaturated Fat (g) | 2.4 | 0.2 | 0.6 | 0.1 | 1.3 | 0.1 | 0.0 | 1.0 | n/a | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | 6 | 3 |
| Potassium (mg) | 544.8 | 587.8 | 1,897.2 | 120.3 | 141.3 | 41.5 | 160.6 | 9.1 | n/a | n/a | 165.7 | 85.8 | 263.4 | 127.9 | 361.8 | 4,507 | 2,254 |
| Proline (g) | 4.6 | 0.0 | 0.4 | 0.0 | 3.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 8 | 4 |
| Protein (g) | 41.3 | 2.2 | 9.7 | 1.9 | 32.4 | 0.4 | 1.2 | 1.0 | n/a | n/a | 0.9 | 0.9 | 1.2 | 0.6 | 3.5 | 97 | 49 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 284.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 285 | 142 |
| Riboflavin (mg) | 1.5 | 0.0 | 0.6 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 5 | 2 |
| Saturated Fat (g) | 0.8 | 0.1 | 0.2 | 0.0 | 34.1 | 0.0 | 0.0 | 1.6 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 37 | 18 |
| Selenium (mcg) | 123.0 | 0.0 | 3.4 | 4.3 | 34.2 | 0.0 | 0.6 | 1.0 | n/a | n/a | 0.3 | 0.1 | 0.3 | 0.1 | 10.6 | 178 | 89 |
| Serine (g) | 2.0 | 0.1 | 0.4 | 0.1 | 2.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 5 | 3 |
| Sodium (mg) | 2,433.4 | 12.4 | 268.6 | 5.1 | 2,543.5 | 0.6 | 4.4 | 834.2 | n/a | n/a | 1,553.8 | 18.0 | 2.3 | 3.9 | 5.7 | 7,686 | 3,843 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 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 | n/a | 0.0 | 0 | 0 |
| Sucrose | n/a | 0.0 | 0.2 | n/a | n/a | 0.0 | 1.1 | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 2 | 1 |
| Sugar (g) | 5.9 | 6.5 | 1.4 | 0.3 | 9.3 | 0.0 | 4.7 | 0.0 | n/a | n/a | n/a | 0.3 | 2.7 | 1.2 | 2.3 | 35 | 17 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 2.7 | 0.1 | 0.3 | 0.1 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 4 | 2 |
| Threonine (g) | 1.2 | 0.1 | 0.4 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 3 | 2 |
| Tocopherol, alpha (mg) | 1.4 | 1.3 | 6.9 | 0.0 | 0.4 | 0.1 | 0.0 | 1.9 | n/a | n/a | n/a | 0.1 | 0.3 | 0.1 | 0.0 | 13 | 6 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.3 | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Total Fat (g) | 5.4 | 0.5 | 1.3 | 0.2 | 48.5 | 0.1 | 0.1 | 12.1 | n/a | n/a | 0.3 | 0.1 | 0.2 | 0.2 | 0.4 | 69 | 35 |
| Trans-monoenoic Fat | 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 | 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 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.5 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Tyrosine (g) | 1.2 | 0.0 | 0.4 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 3 | 2 |
| Valine (g) | 1.8 | 0.0 | 0.5 | 0.1 | 2.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 5 | 3 |
| Vitamin A, IU (IU) | 0.0 | 2,065.8 | 31,881.8 | 2.7 | 961.8 | 742.4 | 2.2 | 457.4 | n/a | n/a | 590.2 | 3.9 | 30.9 | 98.0 | 0.0 | 36,837 | 18,419 |
| Vitamin A, RAE (mcg) | 0.0 | 104.2 | 1,594.6 | 0.0 | 284.9 | 37.2 | 0.0 | 22.7 | n/a | n/a | 29.5 | 0.3 | 1.1 | 4.9 | 0.0 | 2,079 | 1,040 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 3.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 2 |
| Vitamin B-6 (mg) | 0.2 | 0.2 | 0.7 | 0.4 | 1.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 3 | 2 |
| Vitamin C (mg) | 0.0 | 34.0 | 95.5 | 9.4 | 0.0 | 2.5 | 8.1 | 1.0 | n/a | n/a | 52.8 | 2.2 | 2.5 | 8.8 | 2.4 | 219 | 110 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 36.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 8.0 | 44 | 22 |
| Water (g) | 145.7 | 234.4 | 310.8 | 17.6 | 125.9 | 13.0 | 98.0 | 90.8 | n/a | n/a | 103.6 | 25.2 | 105.8 | 46.4 | 105.2 | 1,422 | 711 |
| Zinc (mg) | 3.8 | 0.4 | 1.8 | 0.3 | 6.6 | 0.1 | 0.2 | 0.2 | n/a | n/a | 0.2 | 0.1 | 0.2 | 0.2 | 0.6 | 15 | 7 |
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.