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 cup (160g) onions |
1 teaspoon (5g) olive oil |
5 ounces (142g) frozen chopped spinach |
4 cups (0g) chicken breasts |
1 cup (108g) swiss cheese |
1/4 cup (60g) egg substitute |
2 tablespoons (29g) white wine |
1/4 teaspoon (2g) salt |
1/8 teaspoon (0g) pepper |
2 (6g) garlic cloves |
8 sheets (152g) phyllo dough |
1/2 cup (54g) breadcrumbs |
1 to taste (0g) butter-flavored cooking spray |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.3 | n/a | 1.0 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 3.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
| Arginine (g) | 0.2 | 0.0 | 0.7 | n/a | 1.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | 3 | 0 |
| Ash (g) | 0.6 | 0.0 | 2.0 | n/a | 3.0 | 0.8 | 0.1 | 1.5 | 0.0 | 0.1 | 2.4 | 1.5 | n/a | 12 | 2 |
| Aspartic acid (g) | 0.1 | 0.0 | 0.6 | n/a | 1.7 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | n/a | 4 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 36.8 | 0.0 | 183.2 | n/a | 854.3 | 43.8 | 2.6 | 0.4 | 1.3 | 10.9 | 16.7 | 98.8 | n/a | 1,249 | 156 |
| Calories | 64.0 | 39.8 | 41.2 | n/a | 410.4 | 28.8 | 23.6 | 0.0 | 0.7 | 8.9 | 454.5 | 213.3 | n/a | 1,285 | 161 |
| Calories (kj) | 265.6 | 166.5 | 170.4 | n/a | 1,718.3 | 120.6 | 98.6 | 0.0 | 3.0 | 37.4 | 1,901.5 | 892.6 | n/a | 5,374 | 672 |
| Carbohydrates (g) | 14.9 | 0.0 | 6.0 | n/a | 5.8 | 1.2 | 0.7 | 0.0 | 0.2 | 2.0 | 80.0 | 38.9 | n/a | 150 | 19 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | 99.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 99 | 12 |
| Copper (mg) | 0.1 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 1 | 0 |
| Dietary Fiber (g) | 2.7 | 0.0 | 4.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 2.9 | 2.4 | n/a | 12 | 2 |
| Folate (mcg) | 30.4 | 0.0 | 205.9 | n/a | 6.5 | 9.6 | 0.3 | 0.0 | 0.0 | 0.2 | 133.8 | 57.8 | n/a | 444 | 56 |
| Folate, DFE (mcg) | 30.4 | 0.0 | 205.9 | n/a | 6.5 | 9.6 | 0.3 | 0.0 | 0.0 | 0.2 | 208.2 | 88.6 | n/a | 550 | 69 |
| Folate, food (mcg) | 30.4 | 0.0 | 205.9 | n/a | 6.5 | 9.6 | 0.3 | 0.0 | 0.0 | 0.2 | 27.4 | 13.5 | n/a | 294 | 37 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 106.4 | 44.3 | n/a | 151 | 19 |
| Fructose (g) | 2.1 | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.3 | n/a | 4 | 0 |
| Galactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 3.2 | n/a | 0.3 | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.0 | n/a | 5 | 1 |
| Glutamic acid (g) | 0.4 | 0.0 | 0.7 | n/a | 6.2 | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 3.6 | 2.2 | n/a | 14 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.3 | n/a | 0.5 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.1 | n/a | 1.2 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 2 | 0 |
| 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 | n/a | 0 | 0 |
| Iron (mg) | 0.3 | 0.0 | 2.7 | n/a | 0.2 | 1.2 | 0.1 | 0.0 | 0.0 | 0.1 | 4.9 | 2.6 | n/a | 12 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | 0.2 | n/a | 1.7 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | 3 | 0 |
| Lactose (g) | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.3 | n/a | 3.2 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 0.5 | n/a | 5 | 1 |
| Lysine (g) | 0.1 | 0.0 | 0.4 | n/a | 2.8 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 4 | 1 |
| Magnesium (mg) | 16.0 | 0.0 | 106.5 | n/a | 41.0 | 9.0 | 2.9 | 0.0 | 0.5 | 1.5 | 22.8 | 23.2 | n/a | 223 | 28 |
| Maltose (g) | 0.0 | n/a | 0.0 | n/a | 0.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.0 | n/a | 2 | 0 |
| Manganese (mg) | 0.2 | 0.0 | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 0.5 | n/a | 3 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.1 | n/a | 0.8 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 3.3 | 0.0 | n/a | 7.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.8 | 0.6 | n/a | 17 | 2 |
| Niacin (mg) | 0.2 | 0.0 | 0.7 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6.2 | 3.6 | n/a | 11 | 1 |
| Pantothenic acid (mg) | 0.2 | 0.0 | 0.1 | n/a | 0.5 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | n/a | 3 | 0 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.3 | n/a | 1.8 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | n/a | 3 | 0 |
| Phosphorus (mg) | 46.4 | 0.0 | 69.6 | n/a | 612.4 | 43.2 | 5.2 | 0.0 | 0.5 | 9.2 | 114.0 | 89.1 | n/a | 989 | 124 |
| Phytosterols (mg) | 24.0 | 9.9 | n/a | n/a | n/a | 57.0 | n/a | 0.0 | 0.3 | n/a | n/a | 4.3 | n/a | 96 | 12 |
| Polyunsaturated Fat (g) | 0.0 | 0.5 | 0.1 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 1.1 | n/a | 4 | 1 |
| Potassium (mg) | 233.6 | 0.0 | 491.3 | n/a | 83.2 | 127.8 | 20.5 | 0.1 | 3.8 | 24.1 | 112.5 | 105.8 | n/a | 1,203 | 150 |
| Proline (g) | 0.0 | 0.0 | 0.3 | n/a | 4.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 1.3 | 0.7 | n/a | 7 | 1 |
| Protein (g) | 1.8 | 0.0 | 5.2 | n/a | 29.1 | 6.0 | 0.0 | 0.0 | 0.0 | 0.4 | 10.8 | 7.2 | n/a | 60 | 8 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | 231.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 231 | 29 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.3 | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | n/a | 2 | 0 |
| Saturated Fat (g) | 0.1 | 0.6 | 0.1 | n/a | 19.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.2 | 0.6 | n/a | 23 | 3 |
| Selenium (mcg) | 0.8 | 0.0 | 8.5 | n/a | 19.7 | 24.8 | 0.0 | 0.0 | 0.0 | 0.9 | 35.4 | 13.6 | n/a | 104 | 13 |
| Serine (g) | 0.0 | 0.0 | 0.2 | n/a | 1.8 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | n/a | 3 | 0 |
| Sodium (mg) | 6.4 | 0.1 | 105.1 | n/a | 207.4 | 119.4 | 1.4 | 581.4 | 0.1 | 1.0 | 734.2 | 395.3 | n/a | 2,152 | 269 |
| Starch (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 32.2 | n/a | 32 | 4 |
| Sucrose (g) | 1.6 | n/a | 0.3 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Sugar (g) | 6.8 | 0.0 | 0.9 | n/a | 1.4 | 1.2 | 0.3 | 0.0 | 0.0 | 0.1 | 0.3 | 3.3 | n/a | 14 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.5 | n/a | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.3 | n/a | 1.1 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.6 | 4.1 | n/a | 0.4 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 6 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.4 | n/a | 1 | 0 |
| Total Fat (g) | 0.2 | 4.5 | 0.8 | n/a | 30.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.1 | 2.9 | n/a | 48 | 6 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.1 | n/a | 0.4 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.3 | n/a | 1.8 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | 3 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.3 | n/a | 2.3 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | 4 | 0 |
| Vitamin A, IU (IU) | 3.2 | 0.0 | 16,650.9 | n/a | 896.4 | 135.0 | 0.0 | 0.0 | 1.6 | 0.5 | 0.0 | 0.0 | n/a | 17,688 | 2,211 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 832.1 | n/a | 237.6 | 6.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1,076 | 135 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | 3.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 4 | 1 |
| Vitamin B-6 (mg) | 0.2 | 0.0 | 0.2 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 1 | 0 |
| Vitamin C (mg) | 11.8 | 0.0 | 7.8 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | n/a | 22 | 3 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | 21.6 | 39.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 61 | 8 |
| Water (g) | 142.6 | 0.0 | 128.0 | n/a | 40.1 | 52.2 | 25.0 | 0.0 | 0.0 | 3.5 | 49.6 | 3.5 | n/a | 445 | 56 |
| Zinc (mg) | 0.3 | 0.0 | 0.8 | n/a | 4.7 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 0.8 | n/a | 8 | 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.