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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4 lbs (1,818g) fresh spinach |
6 large (300g) eggs |
1 cup (100g) green onions |
1 cup (112g) mozzarella cheese |
1/2 cup (50g) parmesan cheese |
8 ounces (241g) feta cheese |
1/4 cup (54g) olive oil |
1/4 cup (2g) fresh dill |
1/4 teaspoon (1g) fresh ground black pepper |
1 lb (454g) phyllo dough |
8 ounces (227g) unsalted butter |
1/2 cup (108g) olive oil |
Total | 1 serving | |
| Alanine (g) | 2.6 | 2.2 | 0.1 | 0.8 | 0.6 | 1.5 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 9 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 2.9 | 2.5 | 0.1 | 0.6 | 0.8 | 1.1 | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 0.0 | 9 | 1 |
| Ash (g) | 31.3 | 3.2 | 0.8 | 3.7 | 4.0 | 12.5 | 0.0 | 0.1 | 0.0 | 7.3 | 0.1 | 0.0 | 63 | 8 |
| Aspartic acid (g) | 4.4 | 4.0 | 0.2 | 1.8 | 1.3 | 1.9 | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | 0.0 | 15 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 9.1 | n/a | 9 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 1,799.4 | 168.0 | 72.0 | 565.6 | 554.5 | 1,187.3 | 0.5 | 4.6 | 2.5 | 50.0 | 54.4 | 1.1 | 4,460 | 558 |
| Calories | 418.0 | 429.0 | 32.0 | 336.0 | 215.5 | 635.8 | 477.4 | 1.0 | 1.4 | 1,358.7 | 1,626.3 | 954.7 | 6,486 | 811 |
| Calories (kj) | 1,763.1 | 1,797.0 | 135.0 | 1,404.5 | 902.5 | 2,656.4 | 1,997.5 | 4.0 | 6.0 | 5,684.5 | 6,802.2 | 3,994.9 | 27,148 | 3,393 |
| Campesterol | 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) | 66.0 | 2.2 | 7.3 | 2.5 | 2.0 | 9.9 | 0.0 | 0.2 | 0.4 | 239.0 | 0.1 | 0.0 | 329 | 41 |
| Cholesterol (mg) | 0.0 | 1,116.0 | 0.0 | 88.5 | 44.0 | 214.3 | 0.0 | 0.0 | 0.0 | 0.0 | 487.7 | 0.0 | 1,950 | 244 |
| Copper (mg) | 2.4 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 3 | 0 |
| Cystine (g) | 0.6 | 0.8 | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 3 | 0 |
| Dietary Fiber (g) | 40.0 | 0.0 | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 8.6 | 0.0 | 0.0 | 51 | 6 |
| Folate (mcg) | 3,526.1 | 141.0 | 64.0 | 7.8 | 5.0 | 77.1 | 0.0 | 3.3 | 0.1 | 399.9 | 6.8 | 0.0 | 4,231 | 529 |
| Folate, DFE (mcg) | 3,526.1 | 141.0 | 64.0 | 7.8 | 5.0 | 77.1 | 0.0 | 3.3 | 0.1 | 622.5 | 6.8 | 0.0 | 4,454 | 557 |
| Folate, food (mcg) | 3,526.1 | 141.0 | 64.0 | 7.8 | 5.0 | 77.1 | 0.0 | 3.3 | 0.1 | 81.8 | 6.8 | 0.0 | 3,913 | 489 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 318.1 | 0.0 | 0.0 | 318 | 40 |
| Fructose (g) | 2.7 | 0.0 | n/a | 0.2 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Galactose (g) | 1.8 | 0.0 | n/a | 0.2 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Glucose (dextrose) (g) | 2.0 | 1.1 | n/a | 0.6 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Glutamic acid (g) | 6.2 | 5.0 | 0.4 | 5.0 | 4.3 | 5.8 | 0.0 | 0.0 | 0.0 | 10.9 | 0.4 | 0.0 | 38 | 5 |
| Glycine (g) | 2.4 | 1.3 | 0.1 | 0.6 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 6 | 1 |
| Histidine (g) | 1.2 | 0.9 | 0.0 | 0.6 | 0.5 | 1.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 5 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 49.3 | 5.3 | 1.5 | 0.5 | 0.5 | 1.6 | 0.3 | 0.1 | 0.1 | 14.6 | 0.0 | 0.6 | 74 | 9 |
| Isoleucine (g) | 2.7 | 2.0 | 0.1 | 1.3 | 1.0 | 1.9 | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.0 | 10 | 1 |
| Lactose (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 4.1 | 3.3 | 0.1 | 2.0 | 1.9 | 3.4 | 0.0 | 0.0 | 0.0 | 2.2 | 0.2 | 0.0 | 17 | 2 |
| Lysine (g) | 3.2 | 2.7 | 0.1 | 1.1 | 1.5 | 2.9 | 0.0 | 0.0 | 0.0 | 0.7 | 0.2 | 0.0 | 12 | 2 |
| Magnesium (mg) | 1,435.9 | 36.0 | 20.0 | 22.4 | 19.0 | 45.8 | 0.0 | 1.2 | 1.0 | 68.2 | 4.5 | 0.0 | 1,654 | 207 |
| Maltose (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 16.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 2.2 | 0.0 | 0.0 | 19 | 2 |
| Methionine (g) | 1.0 | 1.1 | 0.0 | 0.6 | 0.5 | 0.9 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 5 | 1 |
| Monounsaturated Fat (g) | 0.2 | 11.0 | 0.0 | 7.4 | 4.2 | 11.1 | 39.4 | 0.0 | 0.0 | 14.3 | 47.7 | 78.8 | 214 | 27 |
| Niacin (mg) | 13.2 | 0.2 | 0.5 | 0.1 | 0.1 | 2.4 | 0.0 | 0.0 | 0.0 | 18.5 | 0.1 | 0.0 | 35 | 4 |
| Pantothenic acid (mg) | 1.2 | 4.6 | 0.1 | 0.2 | 0.2 | 2.3 | 0.0 | 0.0 | 0.0 | 1.4 | 0.2 | 0.0 | 10 | 1 |
| Phenylalanine (g) | 2.3 | 2.0 | 0.1 | 1.1 | 1.0 | 1.6 | 0.0 | 0.0 | 0.0 | 1.6 | 0.1 | 0.0 | 10 | 1 |
| Phosphorus (mg) | 890.6 | 594.0 | 37.0 | 396.5 | 364.5 | 811.6 | 0.0 | 1.5 | 0.9 | 340.8 | 54.4 | 0.0 | 3,492 | 436 |
| Phytosterols (mg) | 163.6 | n/a | n/a | n/a | n/a | n/a | 119.3 | n/a | 0.5 | n/a | n/a | 238.7 | 522 | 65 |
| Polyunsaturated Fat (g) | 3.0 | 5.7 | 0.1 | 0.9 | 0.6 | 1.4 | 5.7 | 0.0 | 0.0 | 4.2 | 6.9 | 11.4 | 40 | 5 |
| Potassium (mg) | 10,142.2 | 414.0 | 276.0 | 85.1 | 62.5 | 149.3 | 0.5 | 16.4 | 7.6 | 336.3 | 54.4 | 1.1 | 11,546 | 1,443 |
| Proline (g) | 2.0 | 1.5 | 0.1 | 2.6 | 2.3 | 3.3 | 0.0 | 0.0 | 0.0 | 3.8 | 0.2 | 0.0 | 16 | 2 |
| Protein (g) | 52.0 | 37.7 | 1.8 | 24.8 | 19.2 | 34.2 | 0.0 | 0.1 | 0.1 | 32.3 | 1.9 | 0.0 | 204 | 26 |
| Retinol (mcg) | 0.0 | 480.0 | 0.0 | 194.9 | 111.5 | 301.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,521.9 | 0.0 | 2,609 | 326 |
| Riboflavin (mg) | 3.4 | 1.4 | 0.1 | 0.3 | 0.2 | 2.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.1 | 0.0 | 9 | 1 |
| Saturated Fat (g) | 1.1 | 9.4 | 0.0 | 14.7 | 8.7 | 36.0 | 7.5 | 0.0 | 0.0 | 6.7 | 116.5 | 14.9 | 215 | 27 |
| Selenium (mcg) | 18.2 | 92.1 | 0.6 | 19.0 | 8.9 | 36.1 | 0.0 | n/a | 0.0 | 105.9 | 2.3 | 0.0 | 283 | 35 |
| Serine (g) | 1.9 | 2.9 | 0.1 | 0.8 | 1.1 | 2.8 | 0.0 | 0.0 | 0.0 | 1.6 | 0.1 | 0.0 | 11 | 1 |
| Sodium (mg) | 1,435.9 | 426.0 | 16.0 | 702.2 | 764.5 | 2,687.7 | 1.1 | 1.4 | 0.1 | 2,194.8 | 24.9 | 2.2 | 8,257 | 1,032 |
| Stigmasterol | 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 (g) | 1.3 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 7.6 | 1.1 | 2.3 | 1.2 | 0.5 | 9.9 | 0.0 | n/a | 0.0 | 0.8 | 0.1 | 0.0 | 23 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | 4 | 1 |
| Threonine (g) | 2.2 | 1.7 | 0.1 | 1.1 | 0.7 | 1.5 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 8 | 1 |
| Tocopherol, alpha (mg) | 36.9 | 3.2 | 0.6 | 0.2 | 0.1 | 0.4 | 7.7 | n/a | 0.0 | 0.4 | 5.3 | 15.5 | 70 | 9 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 3.3 | 1.5 | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.9 | 6 | 1 |
| Total Fat (g) | 7.1 | 28.5 | 0.2 | 25.0 | 14.3 | 51.2 | 54.0 | 0.0 | 0.0 | 27.3 | 184.0 | 108.0 | 500 | 62 |
| Trans-monoenoic Fat | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.7 | 0.5 | 0.0 | 0.6 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 3 | 0 |
| Tyrosine (g) | 2.0 | 1.5 | 0.1 | 1.2 | 1.2 | 1.6 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 9 | 1 |
| Valine (g) | 2.9 | 2.6 | 0.1 | 1.5 | 1.3 | 2.6 | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 0.0 | 12 | 2 |
| Vitamin A, IU (IU) | 170,436.4 | 1,620.0 | 997.0 | 757.1 | 432.5 | 1,016.3 | 0.0 | 171.7 | 3.1 | 0.0 | 5,668.1 | 0.0 | 181,102 | 22,638 |
| Vitamin A, RAE (mcg) | 8,524.5 | 480.0 | 50.0 | 200.5 | 114.5 | 301.0 | 0.0 | 8.6 | 0.2 | 0.0 | 1,551.4 | 0.0 | 11,231 | 1,404 |
| Vitamin B-12 (mcg) | 0.0 | 2.7 | 0.0 | 2.6 | 1.1 | 4.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 11 | 1 |
| Vitamin B-6 (mg) | 3.5 | 0.5 | 0.1 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 5 | 1 |
| Vitamin C (mg) | 510.7 | 0.0 | 18.8 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 531 | 66 |
| Vitamin D (IU) | 0.0 | 246.0 | 0.0 | 17.9 | 10.5 | 38.5 | 0.0 | 0.0 | 0.0 | 0.0 | 136.1 | 0.0 | 449 | 56 |
| Water (g) | 1,661.3 | 228.5 | 89.8 | 56.0 | 10.4 | 133.0 | 0.0 | 1.9 | 0.1 | 148.1 | 40.7 | 0.0 | 2,370 | 296 |
| Zinc (mg) | 9.6 | 3.9 | 0.4 | 3.3 | 1.9 | 6.9 | 0.0 | 0.0 | 0.0 | 2.2 | 0.2 | 0.0 | 28 | 4 |
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.