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Nutritional Facts: Wonderful Baked Spinach

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.

  3 (150g)
eggs
1 teaspoon (5g)
olive oil
1/2 (55g)
diced onions
2 (6g)
minced garlic cloves
1 to taste (0g)
italian seasoning
2 tablespoons (29g)
white wine
1 1/2 cups (339g)
low fat cottage cheese
16 ounces (454g)
frozen chopped spinach
1 cup (113g)
low-fat cheddar cheese
1/4 cup (57g)
butter
2 tablespoons (16g)
flour
Total 1 serving
Alanine (g) 1.1 0.0 0.0 0.0 n/a n/a 1.4 1.0 0.7 0.0 0.1 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 3.0 0.0 0.0 0.0 0.0 0.0 3 0
Arginine (g) 1.2 0.0 0.1 0.0 n/a n/a 1.8 2.2 1.0 0.0 0.1 6 1
Ash (g) 1.6 0.0 0.2 0.1 n/a 0.1 4.6 6.5 4.1 1.2 0.1 18 3
Aspartic acid (g) 2.0 0.0 0.1 0.0 n/a n/a 3.3 1.9 1.6 0.0 0.1 9 2
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 2.3 n/a 2 0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 84.0 0.0 12.7 10.9 n/a 2.6 308.5 586.2 469.0 13.6 2.3 1,490 248
Calories 214.5 39.8 22.0 8.9 n/a 23.6 291.5 131.8 195.5 406.9 56.9 1,391 232
Calories (kj) 898.5 166.5 91.3 37.4 n/a 98.6 1,223.8 545.3 818.1 1,701.9 238.0 5,819 970
Campesterol 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) 1.1 0.0 5.1 2.0 n/a 0.7 12.4 19.1 2.2 0.0 11.9 55 9
Cholesterol (mg) 558.0 0.0 0.0 0.0 n/a 0.0 33.9 0.0 23.7 122.0 0.0 738 123
Copper (mg) 0.1 0.0 0.0 0.0 n/a 0.0 0.1 0.7 0.0 0.0 0.0 1 0
Cystine (g) 0.4 0.0 0.0 0.0 n/a n/a 0.2 0.1 0.1 0.0 0.0 1 0
Dietary Fiber (g) 0.0 0.0 0.9 0.1 n/a 0.0 0.0 13.2 0.0 0.0 0.4 15 2
Folate (mcg) 70.5 0.0 10.5 0.2 n/a 0.3 33.9 658.9 12.4 1.7 28.6 817 136
Folate, DFE (mcg) 70.5 0.0 10.5 0.2 n/a 0.3 33.9 658.9 12.4 1.7 45.5 834 139
Folate, food (mcg) 70.5 0.0 10.5 0.2 n/a 0.3 33.9 658.9 12.4 1.7 4.5 793 132
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 24.1 24 4
Fructose (g) 0.0 n/a 0.7 n/a n/a n/a 0.0 0.8 n/a n/a n/a 2 0
Galactose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.6 n/a 1.1 n/a n/a n/a 2.6 1.1 n/a n/a n/a 5 1
Glutamic acid (g) 2.5 0.0 0.1 0.0 n/a n/a 9.4 2.3 6.2 0.1 0.5 21 4
Glycine (g) 0.6 0.0 0.0 0.0 n/a n/a 0.8 1.0 0.4 0.0 0.1 3 0
Histidine (g) 0.5 0.0 0.0 0.0 n/a n/a 1.2 0.2 0.9 0.0 0.0 3 0
Iron (mg) 2.6 0.0 0.1 0.1 n/a 0.1 0.5 8.6 0.5 0.0 0.7 13 2
Isoleucine (g) 1.0 0.0 0.0 0.0 n/a n/a 2.1 0.6 1.6 0.0 0.1 5 1
Lactose (g) 0.0 n/a 0.0 n/a n/a n/a 9.8 0.0 n/a n/a n/a 10 2
Leucine (g) 1.6 0.0 0.0 0.0 n/a n/a 4.0 0.9 2.4 0.0 0.1 9 2
Lysine (g) 1.4 0.0 0.0 0.0 n/a n/a 3.4 1.1 2.1 0.0 0.0 8 1
Magnesium (mg) 18.0 0.0 5.5 1.5 n/a 2.9 23.7 340.8 18.1 1.1 3.4 415 69
Maltose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Manganese (mg) 0.0 0.0 0.1 0.1 n/a 0.0 0.0 3.2 0.0 0.0 0.1 4 1
Methionine (g) 0.6 0.0 0.0 0.0 n/a n/a 1.0 0.2 0.7 0.0 0.0 2 0
Monounsaturated Fat (g) 5.5 3.3 0.0 0.0 n/a 0.0 1.5 0.0 2.4 11.9 0.0 25 4
Niacin (mg) 0.1 0.0 0.1 0.0 n/a 0.0 0.4 2.3 0.1 0.0 0.9 4 1
Pantothenic acid (mg) 2.3 0.0 0.1 0.0 n/a 0.0 0.9 0.4 0.2 0.1 0.1 4 1
Phenylalanine (g) 1.0 0.0 0.0 0.0 n/a n/a 2.1 0.9 1.3 0.0 0.1 6 1
Phosphorus (mg) 297.0 0.0 16.0 9.2 n/a 5.2 552.6 222.7 546.9 13.6 16.9 1,680 280
Phytosterols n/a 9.9 8.3 n/a n/a n/a n/a n/a n/a n/a n/a 18 3
Polyunsaturated Fat (g) 2.9 0.5 0.0 0.0 n/a 0.0 0.2 0.4 0.3 1.7 0.1 6 1
Potassium (mg) 207.0 0.0 80.3 24.1 n/a 20.5 284.8 1,572.2 74.6 13.6 16.7 2,294 382
Proline (g) 0.8 0.0 0.0 0.0 n/a n/a 4.4 0.9 2.9 0.0 0.2 9 2
Protein (g) 18.8 0.0 0.6 0.4 n/a 0.0 40.1 16.5 27.5 0.5 1.6 106 18
Retinol (mcg) 240.0 0.0 0.0 0.0 n/a 0.0 64.4 0.0 67.8 380.8 0.0 753 126
Riboflavin (mg) 0.7 0.0 0.0 0.0 n/a 0.0 0.7 1.0 0.2 0.0 0.1 3 0
Saturated Fat (g) 4.7 0.6 0.0 0.0 n/a 0.0 3.3 0.2 4.9 29.2 0.0 43 7
Selenium (mcg) 46.1 0.0 0.3 0.9 n/a 0.0 33.6 27.3 16.4 0.6 5.3 130 22
Serine (g) 1.5 0.0 0.0 0.0 n/a n/a 2.3 0.8 1.5 0.0 0.1 6 1
Sodium (mg) 213.0 0.1 2.2 1.0 n/a 1.4 1,118.7 336.3 691.6 405.2 0.3 2,770 462
Starch n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Stigmasterol 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) 0.0 n/a 0.5 n/a n/a n/a 0.0 1.1 n/a n/a n/a 2 0
Sugar (g) 0.6 0.0 2.3 0.1 n/a 0.3 12.4 3.0 0.6 0.0 0.0 19 3
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.0 0.0 0.0 n/a 0.0 0.1 0.4 0.0 0.0 0.1 1 0
Threonine (g) 0.8 0.0 0.0 0.0 n/a n/a 1.8 1.0 0.9 0.0 0.0 5 1
Tocopherol, alpha (mg) 1.6 0.6 0.0 0.0 n/a 0.0 0.1 13.2 0.1 1.3 0.0 17 3
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 0.1 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0 0
Tocopherol, gamma (mg) 0.8 0.0 0.0 n/a n/a n/a 0.0 0.6 n/a 0.0 0.1 1 0
Total Fat (g) 14.3 4.5 0.1 0.0 n/a 0.0 8.3 2.6 7.9 46.0 0.2 84 14
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 1.7 n/a 2 0
TransFatty acids (g) 0.1 n/a n/a n/a n/a n/a n/a n/a n/a 1.9 n/a 2 0
Tryptophan (g) 0.3 0.0 0.0 0.0 n/a n/a 0.5 0.5 0.3 0.0 0.0 2 0
Tyrosine (g) 0.7 0.0 0.0 0.0 n/a n/a 2.2 1.0 1.2 0.0 0.0 5 1
Valine (g) 1.3 0.0 0.0 0.0 n/a n/a 2.7 0.8 1.7 0.0 0.1 7 1
Vitamin A, IU (IU) 810.0 0.0 1.1 0.5 n/a 0.0 250.9 53,282.9 233.9 1,418.2 0.0 55,998 9,333
Vitamin A, RAE (mcg) 240.0 0.0 0.0 0.0 n/a 0.0 67.8 2,662.8 67.8 388.2 0.0 3,427 571
Vitamin B-12 (mcg) 1.3 0.0 0.0 0.0 n/a 0.0 1.5 0.0 0.6 0.1 0.0 4 1
Vitamin B-6 (mg) 0.3 0.0 0.1 0.1 n/a 0.0 0.1 0.8 0.1 0.0 0.0 1 0
Vitamin C (mg) 0.0 0.0 4.1 1.9 n/a 0.0 0.0 25.0 0.0 0.0 0.0 31 5
Vitamin D (IU) 123.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 5.7 34.1 0.0 163 27
Water (g) 114.2 0.0 49.0 3.5 n/a 25.0 273.5 409.7 71.3 9.0 1.9 957 160
Zinc (mg) 1.9 0.0 0.1 0.1 n/a 0.0 1.4 2.5 2.1 0.1 0.1 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.

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