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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1/2 small (35g) red onions |
1 medium (119g) red bell peppers |
1 medium (167g) yellow bell peppers |
2 small (236g) zucchini |
4 ounces (113g) portabella mushroom caps |
1/3 cup (14g) fresh basil |
1/8 teaspoon (0g) fresh ground pepper |
1/4 teaspoon (2g) salt |
6 sheets (114g) phyllo dough |
10 (100g) baby spinach leaves |
1/4 cup (28g) part-skim cheddar cheese |
1/2 teaspoon (1g) sesame seeds |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | 0.0 | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.2 | 0.0 | 1 | 0 |
| Ash (g) | 0.1 | 0.6 | 0.8 | 1.4 | 1.0 | 0.2 | 0.0 | 1.5 | 1.8 | 1.7 | 1.0 | 0.1 | 10 | 3 |
| Aspartic acid (g) | 0.0 | 0.3 | 0.2 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.4 | 0.0 | 2 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 8.1 | 8.3 | 18.4 | 37.8 | 3.4 | 25.5 | 1.3 | 0.4 | 12.5 | 99.0 | 117.2 | 14.5 | 346 | 87 |
| Calories | 14.0 | 36.9 | 45.2 | 40.1 | 24.9 | 3.3 | 0.7 | 0.0 | 340.9 | 23.0 | 48.9 | 8.5 | 586 | 147 |
| Calories (kj) | 58.1 | 153.5 | 187.5 | 165.2 | 104.3 | 13.5 | 3.0 | 0.0 | 1,426.1 | 97.0 | 204.5 | 35.6 | 2,448 | 612 |
| Campesterol | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Carbohydrates (g) | 3.3 | 7.2 | 10.6 | 7.3 | 4.4 | 0.4 | 0.2 | 0.0 | 60.0 | 3.6 | 0.5 | 0.3 | 98 | 24 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.9 | 0.0 | 6 | 1 |
| Copper (mg) | 0.0 | 0.0 | 0.2 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 0.6 | 2.5 | 1.5 | 2.4 | 1.5 | 0.2 | 0.1 | 0.0 | 2.2 | 2.2 | 0.0 | 0.2 | 13 | 3 |
| Folate (mcg) | 6.7 | 54.7 | 43.5 | 56.6 | 31.8 | 9.8 | 0.0 | 0.0 | 100.3 | 194.0 | 3.1 | 1.4 | 502 | 126 |
| Folate, DFE (mcg) | 6.7 | 54.7 | 43.5 | 56.6 | 31.8 | 9.8 | 0.0 | 0.0 | 156.2 | 194.0 | 3.1 | 1.4 | 558 | 139 |
| Folate, food (mcg) | 6.7 | 54.7 | 43.5 | 56.6 | 31.8 | 9.8 | 0.0 | 0.0 | 20.5 | 194.0 | 3.1 | 1.4 | 422 | 106 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 79.8 | 0.0 | 0.0 | 0.0 | 80 | 20 |
| Fructose (g) | 0.5 | 2.7 | n/a | 3.3 | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | n/a | 7 | 2 |
| Galactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.7 | 2.3 | n/a | 2.5 | 2.3 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 8 | 2 |
| Glutamic acid (g) | 0.1 | 0.3 | 0.2 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 2.7 | 0.3 | 1.5 | 0.1 | 6 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.5 | 0.8 | 0.9 | 0.4 | 0.5 | 0.0 | 0.0 | 3.7 | 2.7 | 0.1 | 0.2 | 10 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.4 | 0.0 | 1 | 0 |
| Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.2 | 0.6 | 0.0 | 2 | 0 |
| Lysine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.5 | 0.0 | 1 | 0 |
| Magnesium (mg) | 3.5 | 14.3 | 20.1 | 42.5 | n/a | 9.2 | 0.5 | 0.0 | 17.1 | 79.0 | 4.5 | 5.2 | 196 | 49 |
| Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.2 | 0.4 | 0.1 | 0.2 | 0.0 | 0.0 | 0.5 | 0.9 | 0.0 | 0.0 | 3 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.0 | 0.6 | 0.3 | 5 | 1 |
| Niacin (mg) | 0.0 | 1.2 | 1.5 | 1.1 | 5.1 | 0.1 | 0.0 | 0.0 | 4.6 | 0.7 | 0.0 | 0.1 | 14 | 4 |
| Pantothenic acid (mg) | 0.0 | 0.4 | 0.3 | 0.5 | 1.3 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 3 | 1 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.3 | 0.0 | 1 | 0 |
| Phosphorus (mg) | 10.2 | 30.9 | 40.2 | 89.7 | 122.5 | 8.1 | 0.5 | 0.0 | 85.5 | 49.0 | 136.7 | 9.3 | 583 | 146 |
| Phytosterols (mg) | 5.3 | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 9.0 | n/a | 10.6 | 25 | 6 |
| Polyunsaturated Fat (g) | 0.0 | 0.1 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 1.1 | 0.2 | 0.1 | 0.3 | 2 | 1 |
| Potassium (mg) | 51.1 | 251.1 | 354.9 | 616.0 | 412.8 | 42.5 | 3.8 | 0.1 | 84.4 | 558.0 | 18.6 | 6.9 | 2,400 | 600 |
| Proline (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.7 | 0.0 | 2 | 1 |
| Protein (g) | 0.4 | 1.2 | 1.7 | 2.9 | 2.4 | 0.5 | 0.0 | 0.0 | 8.1 | 2.9 | 6.9 | 0.3 | 27 | 7 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17.0 | 0.0 | 17 | 4 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.1 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 1.7 | 0.1 | 1.2 | 0.1 | 3 | 1 |
| Selenium (mcg) | 0.2 | 0.1 | 0.5 | 0.5 | 21.1 | 0.0 | 0.0 | 0.0 | 26.6 | 1.0 | 4.1 | 0.5 | 55 | 14 |
| Serine (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.4 | 0.0 | 1 | 0 |
| Sodium (mg) | 1.4 | 4.8 | 3.3 | 18.9 | 10.2 | 0.6 | 0.1 | 581.4 | 550.6 | 79.0 | 172.9 | 0.2 | 1,423 | 356 |
| Starch (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.3 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 1 | 0 |
| Sugar (g) | 1.5 | 5.0 | n/a | 5.9 | 2.8 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.1 | 0.0 | 16 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 1.9 | n/a | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 2.0 | 0.0 | 0.0 | 4 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | n/a | 0 | 0 |
| Total Fat (g) | 0.0 | 0.4 | 0.4 | 0.8 | 0.4 | 0.1 | 0.0 | 0.0 | 6.8 | 0.4 | 2.0 | 0.7 | 12 | 3 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.3 | 0.0 | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.4 | 0.0 | 1 | 0 |
| Vitamin A, IU (IU) | 0.7 | 3,725.9 | 334.8 | 472.0 | 0.0 | 759.7 | 1.6 | 0.0 | 0.0 | 9,377.0 | 58.5 | 0.1 | 14,730 | 3,683 |
| Vitamin A, RAE (mcg) | 0.0 | 186.8 | 16.7 | 23.6 | 0.0 | 38.0 | 0.1 | 0.0 | 0.0 | 469.0 | 17.0 | 0.0 | 751 | 188 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.3 | 0.3 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 2.6 | 152.0 | 307.2 | 42.2 | 0.0 | 2.6 | 0.0 | 0.0 | 0.0 | 28.1 | 0.0 | 0.0 | 535 | 134 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 11.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 13 | 3 |
| Water (g) | 31.2 | 109.7 | 154.0 | 223.7 | 105.3 | 13.3 | 0.0 | 0.0 | 37.2 | 91.4 | 17.8 | 0.1 | 784 | 196 |
| Zinc (mg) | 0.1 | 0.3 | 0.3 | 0.8 | 0.6 | 0.1 | 0.0 | 0.0 | 0.6 | 0.5 | 0.5 | 0.1 | 4 | 1 |
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