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.
|
1/2 cup (108g) olive oil |
2 tablespoons (27g) olive oil |
4 medium (440g) onions |
6 (18g) garlic cloves |
1 to taste (0g) salt and pepper |
60 ounces (1,704g) frozen chopped spinach |
1 lb (456g) feta cheese |
1/2 cup (50g) parmesan cheese |
1/2 cup (54g) dried breadcrumbs |
2 teaspoons (2g) dried dill |
8 large (400g) eggs |
8 ounces (227g) phyllo pastry sheets |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3.7 | 2.9 | 0.6 | 0.3 | n/a | 2.9 | 0.5 | 11 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.0 | 0.5 | 0.1 | n/a | 8.2 | 2.1 | 0.8 | 0.3 | n/a | 3.3 | 0.7 | 16 | 2 |
| Ash (g) | 0.0 | 0.0 | 1.5 | 0.3 | n/a | 24.4 | 23.7 | 4.0 | 1.5 | 0.3 | 4.2 | 3.6 | 64 | 6 |
| Aspartic acid (g) | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 7.3 | 3.6 | 1.3 | 0.4 | n/a | 5.3 | 0.7 | 19 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 1.1 | 0.3 | 101.2 | 32.6 | n/a | 2,198.2 | 2,247.2 | 554.5 | 98.8 | 35.7 | 224.0 | 25.0 | 5,518 | 552 |
| Calories | 954.7 | 238.7 | 176.0 | 26.8 | n/a | 494.2 | 1,203.4 | 215.5 | 213.3 | 5.1 | 572.0 | 679.3 | 4,779 | 478 |
| Calories (kj) | 3,994.9 | 998.7 | 730.4 | 112.1 | n/a | 2,044.8 | 5,027.7 | 902.5 | 892.6 | 21.2 | 2,396.0 | 2,842.3 | 19,963 | 1,996 |
| Carbohydrates (g) | 0.0 | 0.0 | 41.1 | 6.0 | n/a | 71.7 | 18.6 | 2.0 | 38.9 | 1.1 | 2.9 | 119.5 | 302 | 30 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 405.7 | 44.0 | 0.0 | 0.0 | 1,488.0 | 0.0 | 1,938 | 194 |
| Copper (mg) | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 2.5 | 0.1 | 0.1 | 0.1 | 0.0 | 0.3 | 0.2 | 4 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.4 | 0.1 | 0.2 | n/a | 1.1 | 0.3 | 3 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 7.5 | 0.4 | n/a | 49.4 | 0.0 | 0.0 | 2.4 | 0.3 | 0.0 | 4.3 | 64 | 6 |
| Folate (mcg) | 0.0 | 0.0 | 83.6 | 0.5 | n/a | 2,470.8 | 145.9 | 5.0 | 57.8 | n/a | 188.0 | 199.9 | 3,152 | 315 |
| Folate, DFE (mcg) | 0.0 | 0.0 | 83.6 | 0.5 | n/a | 2,470.8 | 145.9 | 5.0 | 88.6 | n/a | 188.0 | 311.3 | 3,294 | 329 |
| Folate, food (mcg) | 0.0 | 0.0 | 83.6 | 0.5 | n/a | 2,470.8 | 145.9 | 5.0 | 13.5 | n/a | 188.0 | 40.9 | 2,948 | 295 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 44.3 | n/a | 0.0 | 159.0 | 203 | 20 |
| Fructose | n/a | n/a | 5.7 | n/a | n/a | 3.1 | n/a | 0.1 | 1.3 | n/a | 0.0 | n/a | 10 | 1 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 8.7 | n/a | n/a | 4.1 | n/a | 0.1 | 1.0 | n/a | 1.5 | n/a | 15 | 2 |
| Glutamic acid (g) | 0.0 | 0.0 | 1.1 | 0.1 | n/a | 8.7 | 11.0 | 4.3 | 2.2 | n/a | 6.7 | 5.5 | 40 | 4 |
| Glycine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3.8 | 0.4 | 0.4 | 0.3 | n/a | 1.7 | 0.6 | 7 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.8 | 1.8 | 0.5 | 0.2 | n/a | 1.2 | 0.4 | 5 | 1 |
| Iron (mg) | 0.6 | 0.2 | 0.9 | 0.3 | n/a | 32.2 | 3.0 | 0.5 | 2.6 | 1.0 | 7.0 | 7.3 | 55 | 6 |
| Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 2.1 | 3.7 | 1.0 | 0.3 | n/a | 2.7 | 0.6 | 10 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 3.4 | 6.4 | 1.9 | 0.5 | n/a | 4.3 | 1.1 | 18 | 2 |
| Lysine (g) | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 4.3 | 5.6 | 1.5 | 0.2 | n/a | 3.6 | 0.4 | 16 | 2 |
| Magnesium (mg) | 0.0 | 0.0 | 44.0 | 4.5 | n/a | 1,278.0 | 86.6 | 19.0 | 23.2 | 9.0 | 48.0 | 34.1 | 1,546 | 155 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 1.0 | n/a | 0.0 | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.6 | 0.3 | n/a | 12.0 | 0.1 | 0.0 | 0.5 | 0.1 | 0.1 | 1.1 | 15 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 1.7 | 0.5 | 0.1 | n/a | 1.5 | 0.3 | 5 | 1 |
| Monounsaturated Fat (g) | 78.8 | 19.7 | 0.1 | 0.0 | n/a | 0.0 | 21.1 | 4.2 | 0.6 | n/a | 14.6 | 7.2 | 146 | 15 |
| Niacin (mg) | 0.0 | 0.0 | 0.5 | 0.1 | n/a | 8.6 | 4.5 | 0.1 | 3.6 | 0.1 | 0.3 | 9.3 | 27 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 0.5 | 0.1 | n/a | 1.6 | 4.4 | 0.2 | 0.3 | n/a | 6.1 | 0.7 | 14 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3.5 | 3.1 | 1.0 | 0.4 | n/a | 2.7 | 0.8 | 12 | 1 |
| Phosphorus (mg) | 0.0 | 0.0 | 127.6 | 27.5 | n/a | 835.0 | 1,536.1 | 364.5 | 89.1 | 10.9 | 792.0 | 170.4 | 3,953 | 395 |
| Phytosterols (mg) | 238.7 | 59.7 | 66.0 | n/a | n/a | n/a | n/a | n/a | 4.3 | n/a | n/a | n/a | 369 | 37 |
| Polyunsaturated Fat (g) | 11.4 | 2.8 | 0.1 | 0.0 | n/a | 1.4 | 2.7 | 0.6 | 1.1 | n/a | 7.6 | 2.1 | 30 | 3 |
| Potassium (mg) | 1.1 | 0.3 | 642.4 | 72.2 | n/a | 5,895.8 | 282.6 | 62.5 | 105.8 | 66.2 | 552.0 | 168.1 | 7,849 | 785 |
| Proline (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3.4 | 6.3 | 2.3 | 0.7 | n/a | 2.0 | 1.9 | 17 | 2 |
| Protein (g) | 0.0 | 0.0 | 4.8 | 1.1 | n/a | 61.9 | 64.8 | 19.2 | 7.2 | 0.4 | 50.2 | 16.1 | 226 | 23 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 569.8 | 111.5 | 0.0 | 0.0 | 640.0 | 0.0 | 1,321 | 132 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3.8 | 3.8 | 0.2 | 0.2 | 0.0 | 1.8 | 0.8 | 11 | 1 |
| Saturated Fat (g) | 14.9 | 3.7 | 0.2 | 0.0 | n/a | 0.7 | 68.1 | 8.7 | 0.6 | 0.0 | 12.5 | 3.3 | 113 | 11 |
| Selenium (mcg) | 0.0 | 0.0 | 2.2 | 2.6 | n/a | 102.2 | 68.4 | 8.9 | 13.6 | n/a | 122.8 | 52.9 | 374 | 37 |
| Serine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 2.9 | 5.3 | 1.1 | 0.4 | n/a | 3.9 | 0.8 | 15 | 1 |
| Sodium (mg) | 2.2 | 0.5 | 17.6 | 3.1 | n/a | 1,261.0 | 5,087.0 | 764.5 | 395.3 | 4.2 | 568.0 | 1,097.4 | 9,201 | 920 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 32.2 | n/a | n/a | n/a | 32 | 3 |
| Sucrose | n/a | n/a | 4.4 | n/a | n/a | 4.1 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 9 | 1 |
| Sugar (g) | 0.0 | 0.0 | 18.7 | 0.2 | n/a | 11.1 | 18.6 | 0.5 | 3.3 | n/a | 1.5 | 0.4 | 54 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 1.6 | 0.7 | 0.0 | 0.5 | 0.0 | 0.2 | 1.2 | 4 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3.7 | 2.9 | 0.7 | 0.2 | n/a | 2.2 | 0.4 | 10 | 1 |
| Tocopherol, alpha (mg) | 15.5 | 3.9 | 0.1 | 0.0 | n/a | 49.4 | 0.8 | 0.1 | 0.0 | n/a | 4.2 | 0.2 | 74 | 7 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.2 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.9 | 0.2 | 0.0 | n/a | n/a | 2.4 | n/a | n/a | 0.4 | n/a | 2.0 | n/a | 6 | 1 |
| Total Fat (g) | 108.0 | 27.0 | 0.4 | 0.1 | n/a | 9.7 | 97.0 | 14.3 | 2.9 | 0.1 | 38.0 | 13.6 | 311 | 31 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 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 | 0.2 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.7 | 0.9 | 0.3 | 0.1 | n/a | 0.7 | 0.2 | 4 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3.7 | 3.0 | 1.2 | 0.2 | n/a | 2.0 | 0.5 | 11 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 3.0 | 4.9 | 1.3 | 0.3 | n/a | 3.4 | 0.6 | 14 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 8.8 | 1.6 | n/a | 199,811.0 | 1,923.6 | 432.5 | 0.0 | 117.0 | 2,160.0 | 0.0 | 204,455 | 20,445 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 9,985.4 | 569.8 | 114.5 | 0.0 | 5.9 | 640.0 | 0.0 | 11,316 | 1,132 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 7.7 | 1.1 | 0.2 | 0.0 | 3.6 | 0.0 | 13 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.5 | 0.2 | n/a | 2.9 | 1.9 | 0.0 | 0.1 | 0.0 | 0.7 | 0.1 | 6 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 32.6 | 5.6 | n/a | 93.7 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 133 | 13 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 72.9 | 10.5 | 0.0 | 0.0 | 328.0 | 0.0 | 411 | 41 |
| Water (g) | 0.0 | 0.0 | 392.1 | 10.5 | n/a | 1,536.5 | 251.7 | 10.4 | 3.5 | 0.1 | 304.6 | 74.1 | 2,584 | 258 |
| Zinc (mg) | 0.0 | 0.0 | 0.7 | 0.2 | n/a | 9.5 | 13.1 | 1.9 | 0.8 | 0.1 | 5.2 | 1.1 | 33 | 3 |
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