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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20 ounces (568g) frozen chopped spinach |
2 (100g) eggs |
8 ounces (227g) cream cheese |
1 small (70g) onions |
2 (6g) garlic cloves |
1/2 teaspoon (1g) pepper |
1/8 teaspoon (0g) cayenne pepper |
1 tablespoon (6g) mint |
1 tablespoon (2g) marjoram |
3/4 lb (342g) feta cheese |
1/2 lb (227g) phyllo pastry |
1/2 cup (114g) butter |
1/2 cup (108g) olive oil |
Total | 1 serving | |
| Alanine (g) | 1.2 | 0.7 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.2 | 0.5 | 0.0 | 0.0 | 5 | 0 |
| 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 | 0 | 0 |
| Arginine (g) | 2.7 | 0.8 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.6 | 0.7 | 0.0 | 0.0 | 7 | 0 |
| Ash (g) | 8.1 | 1.1 | 3.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 17.8 | 3.6 | 2.4 | 0.0 | 37 | 1 |
| Aspartic acid (g) | 2.4 | 1.3 | 1.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.7 | 0.7 | 0.1 | 0.0 | 8 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.5 | n/a | 5 | 0 |
| 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 | 0 | 0 |
| Calcium (mg) | 732.7 | 56.0 | 222.7 | 16.1 | 10.9 | 5.1 | 0.3 | 11.3 | 33.8 | 1,685.4 | 25.0 | 27.2 | 1.1 | 2,828 | 71 |
| Calories | 164.7 | 143.0 | 777.0 | 28.0 | 8.9 | 2.9 | 0.7 | 2.5 | 4.6 | 902.5 | 679.3 | 813.8 | 954.7 | 4,483 | 112 |
| Calories (kj) | 681.6 | 599.0 | 3,251.2 | 116.2 | 37.4 | 12.1 | 3.0 | 10.5 | 19.3 | 3,770.8 | 2,842.3 | 3,403.9 | 3,994.9 | 18,742 | 469 |
| Campesterol | n/a | 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) | 23.9 | 0.7 | 9.2 | 6.5 | 2.0 | 0.7 | 0.1 | 0.5 | 1.0 | 14.0 | 119.5 | 0.1 | 0.0 | 178 | 4 |
| Cholesterol (mg) | 0.0 | 372.0 | 249.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 304.3 | 0.0 | 244.0 | 0.0 | 1,170 | 29 |
| Copper (mg) | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.3 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 16.5 | 0.0 | 0.0 | 1.2 | 0.1 | 0.3 | 0.1 | 0.4 | 0.7 | 0.0 | 4.3 | 0.0 | 0.0 | 24 | 1 |
| Folate (mcg) | 823.6 | 47.0 | 25.0 | 13.3 | 0.2 | 0.2 | 0.2 | 6.0 | 4.7 | 109.4 | 199.9 | 3.4 | 0.0 | 1,233 | 31 |
| Folate, DFE (mcg) | 823.6 | 47.0 | 25.0 | 13.3 | 0.2 | 0.2 | 0.2 | 6.0 | 4.7 | 109.4 | 311.3 | 3.4 | 0.0 | 1,344 | 34 |
| Folate, food (mcg) | 823.6 | 47.0 | 25.0 | 13.3 | 0.2 | 0.2 | 0.2 | 6.0 | 4.7 | 109.4 | 40.9 | 3.4 | 0.0 | 1,074 | 27 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 159.0 | 0.0 | 0.0 | 159 | 4 |
| Fructose (g) | 1.0 | 0.0 | 0.0 | 0.9 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.4 | 0.4 | 0.0 | 1.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Glutamic acid (g) | 2.9 | 1.7 | 3.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 8.3 | 5.5 | 0.2 | 0.0 | 22 | 1 |
| Glycine (g) | 1.3 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.6 | 0.0 | 0.0 | 3 | 0 |
| Histidine (g) | 0.3 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.4 | 0.4 | 0.0 | 0.0 | 3 | 0 |
| Hydroxyproline | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 10.7 | 1.8 | 0.9 | 0.1 | 0.1 | 0.1 | 0.0 | 0.7 | 1.4 | 2.2 | 7.3 | 0.0 | 0.6 | 26 | 1 |
| Isoleucine (g) | 0.7 | 0.7 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.7 | 0.6 | 0.1 | 0.0 | 6 | 0 |
| Lactose (g) | 0.0 | 0.0 | 7.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 7 | 0 |
| Leucine (g) | 1.1 | 1.1 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 4.8 | 1.1 | 0.1 | 0.0 | 10 | 0 |
| Lysine (g) | 1.4 | 0.9 | 1.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 4.2 | 0.4 | 0.1 | 0.0 | 8 | 0 |
| Magnesium (mg) | 426.0 | 12.0 | 20.4 | 7.0 | 1.5 | 2.0 | 0.3 | 3.6 | 5.9 | 65.0 | 34.1 | 2.3 | 0.0 | 580 | 15 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 4.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 1.1 | 0.0 | 0.0 | 6 | 0 |
| Methionine (g) | 0.3 | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.3 | 0.3 | 0.0 | 0.0 | 3 | 0 |
| Monounsaturated Fat (g) | 0.0 | 3.7 | 19.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15.8 | 7.2 | 23.9 | 78.8 | 149 | 4 |
| Niacin (mg) | 2.9 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 3.4 | 9.3 | 0.0 | 0.0 | 16 | 0 |
| Pantothenic acid (mg) | 0.5 | 1.5 | 1.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 3.3 | 0.7 | 0.1 | 0.0 | 8 | 0 |
| Phenylalanine (g) | 1.2 | 0.7 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.3 | 0.8 | 0.0 | 0.0 | 6 | 0 |
| Phosphorus (mg) | 278.3 | 198.0 | 240.8 | 20.3 | 9.2 | 1.8 | 0.7 | 3.4 | 5.2 | 1,152.1 | 170.4 | 27.2 | 0.0 | 2,107 | 53 |
| Phytosterols | n/a | n/a | n/a | 10.5 | n/a | 1.1 | 0.2 | 0.6 | 1.0 | n/a | n/a | n/a | 238.7 | 252 | 6 |
| Polyunsaturated Fat (g) | 0.5 | 1.9 | 3.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.0 | 2.1 | 3.5 | 11.4 | 25 | 1 |
| Potassium (mg) | 1,965.3 | 138.0 | 313.5 | 102.2 | 24.1 | 15.3 | 4.5 | 26.1 | 25.9 | 212.0 | 168.1 | 27.2 | 1.1 | 3,023 | 76 |
| Proline (g) | 1.1 | 0.5 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 4.7 | 1.9 | 0.1 | 0.0 | 10 | 0 |
| Protein (g) | 20.6 | 12.6 | 13.5 | 0.8 | 0.4 | 0.1 | 0.0 | 0.2 | 0.2 | 48.6 | 16.1 | 1.0 | 0.0 | 114 | 3 |
| Retinol (mcg) | 0.0 | 160.0 | 815.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 427.3 | 0.0 | 761.6 | 0.0 | 2,165 | 54 |
| Riboflavin (mg) | 1.3 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 0.8 | 0.0 | 0.0 | 6 | 0 |
| Saturated Fat (g) | 0.2 | 3.1 | 43.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 51.1 | 3.3 | 58.3 | 14.9 | 175 | 4 |
| Selenium (mcg) | 34.1 | 30.7 | 5.5 | 0.4 | 0.9 | 0.1 | 0.0 | n/a | 0.1 | 51.3 | 52.9 | 1.1 | 0.0 | 177 | 4 |
| Serine (g) | 1.0 | 1.0 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 4.0 | 0.8 | 0.1 | 0.0 | 8 | 0 |
| Sodium (mg) | 420.3 | 142.0 | 729.3 | 2.8 | 1.0 | 0.2 | 0.1 | 1.7 | 1.3 | 3,815.2 | 1,097.4 | 810.4 | 2.2 | 7,024 | 176 |
| Starch (g) | 0.0 | n/a | 0.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Stigmasterol | n/a | 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) | 1.4 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 3.7 | 0.4 | 7.3 | 3.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 14.0 | 0.4 | 0.1 | 0.0 | 29 | 1 |
| 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 | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 1.2 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 1.2 | 0.6 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.2 | 0.4 | 0.0 | 0.0 | 5 | 0 |
| Tocopherol, alpha (mg) | 16.5 | 1.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.6 | 0.2 | 2.6 | 15.5 | 37 | 1 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.8 | 0.5 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.9 | 2 | 0 |
| Total Fat (g) | 3.2 | 9.5 | 77.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 72.7 | 13.6 | 92.1 | 108.0 | 377 | 9 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3.4 | n/a | 3 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3.7 | n/a | 4 | 0 |
| Tryptophan (g) | 0.6 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.2 | 0.0 | 0.0 | 2 | 0 |
| Tyrosine (g) | 1.2 | 0.5 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.3 | 0.5 | 0.0 | 0.0 | 5 | 0 |
| Valine (g) | 1.0 | 0.9 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 3.6 | 0.6 | 0.1 | 0.0 | 7 | 0 |
| Vitamin A, IU (IU) | 66,603.7 | 540.0 | 3,051.3 | 1.4 | 0.5 | 6.3 | 93.6 | 231.1 | 137.2 | 1,442.7 | 0.0 | 2,836.4 | 0.0 | 74,944 | 1,874 |
| Vitamin A, RAE (mcg) | 3,328.5 | 160.0 | 831.6 | 0.0 | 0.0 | 0.3 | 4.7 | 11.6 | 6.9 | 427.3 | 0.0 | 776.3 | 0.0 | 5,547 | 139 |
| Vitamin B-12 (mcg) | 0.0 | 0.9 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.8 | 0.0 | 0.2 | 0.0 | 7 | 0 |
| Vitamin B-6 (mg) | 1.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | 0.0 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 31.2 | 0.0 | 0.0 | 5.2 | 1.9 | 0.0 | 0.2 | 0.8 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 40 | 1 |
| Vitamin D (IU) | 0.0 | 82.0 | 56.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 54.7 | 0.0 | 68.1 | 0.0 | 262 | 7 |
| Water (g) | 512.2 | 76.2 | 123.7 | 62.4 | 3.5 | 0.1 | 0.0 | 4.9 | 0.1 | 188.8 | 74.1 | 18.0 | 0.0 | 1,064 | 27 |
| Zinc (mg) | 3.2 | 1.3 | 1.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 9.8 | 1.1 | 0.1 | 0.0 | 17 | 0 |
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.