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 tablespoon (14g) butter |
1 tablespoon (14g) olive oil |
1 medium (110g) onions |
2 (6g) garlic cloves |
20 ounces (568g) frozen chopped spinach |
1 to taste (0g) salt and pepper |
2 teaspoons (9g) hot sauce |
1/2 cup (75g) feta cheese |
1/2 cup (50g) parmesan cheese |
1 (50g) eggs |
1 cup (225g) small curd cottage cheese |
14 sheets (266g) phyllo dough |
3 tablespoons (43g) butter |
3 tablespoons (41g) olive oil |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | 0.0 | 0.5 | 0.6 | 0.4 | 0.9 | 0.6 | 0.0 | 0.0 | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 2.7 | n/a | 0.0 | 0.4 | 0.8 | 0.4 | 1.1 | 0.8 | 0.0 | 0.0 | 6 | 0 |
| Ash (g) | 0.3 | 0.0 | 0.4 | 0.1 | 8.1 | n/a | 0.7 | 3.9 | 4.0 | 0.5 | 3.2 | 4.3 | 0.9 | 0.0 | 26 | 2 |
| Aspartic acid (g) | 0.0 | 0.0 | 0.1 | 0.0 | 2.4 | n/a | 0.0 | 0.6 | 1.3 | 0.7 | 2.0 | 0.8 | 0.0 | 0.0 | 8 | 1 |
| Beta-sitosterol (mg) | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.7 | n/a | 2 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 3.4 | 0.1 | 25.3 | 10.9 | 732.7 | n/a | 0.8 | 369.8 | 554.5 | 28.0 | 186.8 | 29.3 | 10.2 | 0.4 | 1,952 | 122 |
| Calories | 101.8 | 119.3 | 44.0 | 8.9 | 164.7 | n/a | 1.0 | 198.0 | 215.5 | 71.5 | 220.5 | 795.3 | 305.4 | 358.0 | 2,604 | 163 |
| Calories (kj) | 425.9 | 499.4 | 182.6 | 37.4 | 681.6 | n/a | 4.3 | 827.3 | 902.5 | 299.5 | 927.0 | 3,327.7 | 1,277.6 | 1,498.1 | 10,891 | 681 |
| Campesterol (mg) | 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 | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 0.0 | 10.3 | 2.0 | 23.9 | n/a | 0.2 | 3.1 | 2.0 | 0.4 | 7.6 | 139.9 | 0.0 | 0.0 | 189 | 12 |
| Cholesterol (mg) | 30.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 66.8 | 44.0 | 186.0 | 38.3 | 0.0 | 91.6 | 0.0 | 457 | 29 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 1.9 | 0.1 | 16.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.1 | 0.0 | 0.0 | 24 | 1 |
| Folate (mcg) | 0.4 | 0.0 | 20.9 | 0.2 | 823.6 | n/a | 0.6 | 24.0 | 5.0 | 23.5 | 27.0 | 234.1 | 1.3 | 0.0 | 1,161 | 73 |
| Folate, DFE (mcg) | 0.4 | 0.0 | 20.9 | 0.2 | 823.6 | n/a | 0.6 | 24.0 | 5.0 | 23.5 | 27.0 | 364.4 | 1.3 | 0.0 | 1,291 | 81 |
| Folate, food (mcg) | 0.4 | 0.0 | 20.9 | 0.2 | 823.6 | n/a | 0.6 | 24.0 | 5.0 | 23.5 | 27.0 | 47.9 | 1.3 | 0.0 | 974 | 61 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 186.2 | 0.0 | 0.0 | 186 | 12 |
| Fructose | n/a | n/a | 1.4 | n/a | 1.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 2.2 | n/a | 1.4 | n/a | n/a | n/a | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Glutamic acid (g) | 0.0 | 0.0 | 0.3 | 0.0 | 2.9 | n/a | 0.0 | 1.8 | 4.3 | 0.8 | 5.9 | 6.4 | 0.1 | 0.0 | 23 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | n/a | 0.0 | 0.1 | 0.4 | 0.2 | 0.5 | 0.7 | 0.0 | 0.0 | 3 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.3 | 0.5 | 0.2 | 0.7 | 0.4 | 0.0 | 0.0 | 2 | 0 |
| Iron (mg) | 0.0 | 0.1 | 0.2 | 0.1 | 10.7 | n/a | 0.0 | 0.5 | 0.5 | 0.9 | 0.2 | 8.5 | 0.0 | 0.2 | 22 | 1 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | 0.6 | 1.0 | 0.3 | 1.3 | 0.7 | 0.0 | 0.0 | 5 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 6.0 | n/a | n/a | n/a | 6 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | 1.0 | 1.9 | 0.5 | 2.5 | 1.3 | 0.0 | 0.0 | 9 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.0 | 0.9 | 1.5 | 0.5 | 2.1 | 0.4 | 0.0 | 0.0 | 7 | 0 |
| Magnesium (mg) | 0.3 | 0.0 | 11.0 | 1.5 | 426.0 | n/a | 0.5 | 14.3 | 19.0 | 6.0 | 18.0 | 39.9 | 0.9 | 0.0 | 537 | 34 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 4.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 6 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.3 | 0.5 | 0.2 | 0.6 | 0.3 | 0.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 3.0 | 9.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3.5 | 4.2 | 1.8 | 1.8 | 8.4 | 9.0 | 29.5 | 71 | 4 |
| Niacin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 2.9 | n/a | 0.0 | 0.7 | 0.1 | 0.0 | 0.2 | 10.8 | 0.0 | 0.0 | 15 | 1 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | n/a | 0.0 | 0.7 | 0.2 | 0.8 | 1.3 | 0.8 | 0.0 | 0.0 | 4 | 0 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | 0.0 | 0.5 | 1.0 | 0.3 | 1.3 | 1.0 | 0.0 | 0.0 | 5 | 0 |
| Phosphorus (mg) | 3.4 | 0.0 | 31.9 | 9.2 | 278.3 | n/a | 1.0 | 252.8 | 364.5 | 99.0 | 357.8 | 199.5 | 10.2 | 0.0 | 1,608 | 100 |
| Phytosterols | n/a | 29.8 | 16.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 89.5 | 136 | 8 |
| Polyunsaturated Fat (g) | 0.4 | 1.4 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 0.4 | 0.6 | 1.0 | 0.3 | 2.5 | 1.3 | 4.3 | 13 | 1 |
| Potassium (mg) | 3.4 | 0.1 | 160.6 | 24.1 | 1,965.3 | n/a | 13.5 | 46.5 | 62.5 | 69.0 | 234.0 | 196.8 | 10.2 | 0.4 | 2,786 | 174 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | 1.0 | 2.3 | 0.3 | 2.8 | 2.2 | 0.0 | 0.0 | 10 | 1 |
| Protein (g) | 0.1 | 0.0 | 1.2 | 0.4 | 20.6 | n/a | 0.0 | 10.7 | 19.2 | 6.3 | 25.0 | 18.9 | 0.4 | 0.0 | 103 | 6 |
| Retinol (mcg) | 95.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 93.8 | 111.5 | 80.0 | 81.0 | 0.0 | 285.8 | 0.0 | 747 | 47 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | n/a | 0.0 | 0.6 | 0.2 | 0.2 | 0.4 | 0.9 | 0.0 | 0.0 | 4 | 0 |
| Saturated Fat (g) | 7.3 | 1.9 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 11.2 | 8.7 | 1.6 | 3.9 | 3.9 | 21.9 | 5.6 | 66 | 4 |
| Selenium (mcg) | 0.1 | 0.0 | 0.6 | 0.9 | 34.1 | n/a | 0.0 | 11.3 | 8.9 | 15.4 | 21.8 | 62.0 | 0.4 | 0.0 | 155 | 10 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 0.0 | 0.9 | 1.1 | 0.5 | 1.4 | 0.9 | 0.0 | 0.0 | 6 | 0 |
| Sodium (mg) | 101.4 | 0.3 | 4.4 | 1.0 | 420.3 | n/a | 248.4 | 837.0 | 764.5 | 71.0 | 819.0 | 1,284.8 | 304.2 | 0.8 | 4,857 | 304 |
| Starch | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol (mg) | 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 | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 1.1 | n/a | 1.4 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Sugar (g) | 0.0 | 0.0 | 4.7 | 0.1 | 3.7 | n/a | 0.1 | 3.1 | 0.5 | 0.2 | 6.0 | 0.5 | 0.0 | 0.0 | 19 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 1.4 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | 0.0 | 0.5 | 0.7 | 0.3 | 1.1 | 0.5 | 0.0 | 0.0 | 4 | 0 |
| Tocopherol, alpha (mg) | 0.3 | 1.9 | 0.0 | 0.0 | 16.5 | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 0.2 | 0.2 | 1.0 | 5.8 | 27 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.1 | 0.0 | n/a | 0.8 | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.3 | 1 | 0 |
| Total Fat (g) | 11.5 | 13.5 | 0.1 | 0.0 | 3.2 | n/a | 0.0 | 16.0 | 14.3 | 4.8 | 9.7 | 16.0 | 34.6 | 40.5 | 164 | 10 |
| Trans-monoenoic Fat (g) | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.3 | n/a | 2 | 0 |
| TransFatty acids (g) | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.4 | n/a | 2 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.2 | 0.3 | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | 2 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | 0.0 | 0.5 | 1.2 | 0.2 | 1.4 | 0.6 | 0.0 | 0.0 | 5 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 0.0 | 0.8 | 1.3 | 0.4 | 1.7 | 0.8 | 0.0 | 0.0 | 6 | 0 |
| Vitamin A, IU (IU) | 354.9 | 0.0 | 2.2 | 0.5 | 66,603.7 | n/a | 15.2 | 316.5 | 432.5 | 270.0 | 315.0 | 0.0 | 1,064.6 | 0.0 | 69,375 | 4,336 |
| Vitamin A, RAE (mcg) | 97.1 | 0.0 | 0.0 | 0.0 | 3,328.5 | n/a | 0.8 | 93.8 | 114.5 | 80.0 | 83.3 | 0.0 | 291.4 | 0.0 | 4,089 | 256 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 1.1 | 0.4 | 1.0 | 0.0 | 0.1 | 0.0 | 4 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 1.0 | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 8.1 | 1.9 | 31.2 | n/a | 7.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 48 | 3 |
| Vitamin D (IU) | 8.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 12.0 | 10.5 | 41.0 | 6.8 | 0.0 | 25.6 | 0.0 | 104 | 7 |
| Water (g) | 2.3 | 0.0 | 98.0 | 3.5 | 512.2 | n/a | 8.5 | 41.4 | 10.4 | 38.1 | 179.5 | 86.7 | 6.8 | 0.0 | 987 | 62 |
| Zinc (mg) | 0.0 | 0.0 | 0.2 | 0.1 | 3.2 | n/a | 0.0 | 2.2 | 1.9 | 0.6 | 0.9 | 1.3 | 0.0 | 0.0 | 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.