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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10 ounces (312g) frozen spinach |
500 g (500g) low-fat ricotta cheese |
1 1/2 cups (225g) feta |
1/2 cup (56g) mozzarella cheese |
1/2 cup (50g) parmesan cheese |
1 large (150g) onions |
3 (9g) garlic cloves |
3 tablespoons (11g) fresh parsley |
1 tablespoon (1g) oregano |
4 (200g) eggs |
1 to taste (0g) shortcrust pastry |
1/4 cup (54g) olive oil |
1 to taste (0g) sea salt |
1 to taste (0g) ground black pepper |
Total | 1 serving | |
| Alanine (g) | 0.7 | 2.5 | 1.4 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | n/a | 0.0 | n/a | n/a | 7 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 1.5 | 3.2 | 1.1 | 0.3 | 0.8 | 0.2 | 0.1 | 0.0 | 0.0 | 1.6 | n/a | 0.0 | n/a | n/a | 9 | 1 |
| Ash (g) | 4.5 | 5.8 | 11.7 | 1.8 | 4.0 | 0.5 | 0.1 | 0.3 | 0.1 | 2.1 | n/a | 0.0 | n/a | n/a | 31 | 5 |
| Aspartic acid (g) | 1.3 | 5.0 | 1.8 | 0.9 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 2.7 | n/a | 0.0 | n/a | n/a | 13 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 403.0 | 1,360.0 | 1,109.3 | 282.8 | 554.5 | 34.5 | 16.3 | 15.7 | 16.0 | 112.0 | n/a | 0.5 | n/a | n/a | 3,905 | 651 |
| Calories | 90.6 | 690.0 | 594.0 | 168.0 | 215.5 | 60.0 | 13.4 | 4.1 | 2.7 | 286.0 | n/a | 477.4 | n/a | n/a | 2,602 | 434 |
| Calories (kj) | 374.9 | 2,890.0 | 2,481.8 | 702.2 | 902.5 | 249.0 | 56.1 | 17.2 | 11.1 | 1,198.0 | n/a | 1,997.5 | n/a | n/a | 10,880 | 1,813 |
| Carbohydrates (g) | 13.2 | 25.7 | 9.2 | 1.2 | 2.0 | 14.0 | 3.0 | 0.7 | 0.7 | 1.4 | n/a | 0.0 | n/a | n/a | 71 | 12 |
| Cholesterol (mg) | 0.0 | 155.0 | 200.3 | 44.2 | 44.0 | 0.0 | 0.0 | 0.0 | 0.0 | 744.0 | n/a | 0.0 | n/a | n/a | 1,187 | 198 |
| Copper (mg) | 0.4 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Cystine (g) | 0.1 | 0.5 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 9.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.6 | 0.2 | 0.4 | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | 13 | 2 |
| Folate (mcg) | 453.0 | 65.0 | 72.0 | 3.9 | 5.0 | 28.5 | 0.3 | 17.3 | 2.4 | 94.0 | n/a | 0.0 | n/a | n/a | 741 | 124 |
| Folate, DFE (mcg) | 453.0 | 65.0 | 72.0 | 3.9 | 5.0 | 28.5 | 0.3 | 17.3 | 2.4 | 94.0 | n/a | 0.0 | n/a | n/a | 741 | 124 |
| Folate, food (mcg) | 453.0 | 65.0 | 72.0 | 3.9 | 5.0 | 28.5 | 0.3 | 17.3 | 2.4 | 94.0 | n/a | 0.0 | n/a | n/a | 741 | 124 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Fructose (g) | 0.6 | n/a | n/a | 0.1 | 0.1 | 1.9 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.7 | n/a | n/a | 0.3 | 0.1 | 3.0 | n/a | n/a | 0.0 | 0.7 | n/a | n/a | n/a | n/a | 5 | 1 |
| Glutamic acid (g) | 1.6 | 12.4 | 5.4 | 2.5 | 4.3 | 0.4 | 0.1 | 0.0 | 0.0 | 3.3 | n/a | 0.0 | n/a | n/a | 30 | 5 |
| Glycine (g) | 0.7 | 1.5 | 0.2 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Histidine (g) | 0.2 | 2.3 | 0.9 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| 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 | n/a | 0 | 0 |
| Iron (mg) | 5.9 | 2.2 | 1.5 | 0.2 | 0.5 | 0.3 | 0.2 | 0.7 | 0.4 | 3.5 | n/a | 0.3 | n/a | n/a | 16 | 3 |
| Isoleucine (g) | 0.4 | 3.0 | 1.8 | 0.6 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | n/a | 0.0 | n/a | n/a | 8 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.6 | 6.2 | 3.1 | 1.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 2.2 | n/a | 0.0 | n/a | n/a | 15 | 3 |
| Lysine (g) | 0.8 | 6.8 | 2.7 | 0.5 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | 1.8 | n/a | 0.0 | n/a | n/a | 14 | 2 |
| Magnesium (mg) | 234.3 | 75.0 | 42.8 | 11.2 | 19.0 | 15.0 | 2.3 | 5.7 | 2.7 | 24.0 | n/a | 0.0 | n/a | n/a | 432 | 72 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Methionine (g) | 0.2 | 1.4 | 0.8 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Monounsaturated Fat (g) | 0.0 | 11.6 | 10.4 | 3.7 | 4.2 | 0.0 | 0.0 | 0.0 | 0.0 | 7.3 | n/a | 39.4 | n/a | n/a | 77 | 13 |
| Niacin (mg) | 1.6 | 0.4 | 2.2 | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.2 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Pantothenic acid (mg) | 0.3 | 1.2 | 2.2 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 3.1 | n/a | 0.0 | n/a | n/a | 7 | 1 |
| Phenylalanine (g) | 0.6 | 2.8 | 1.5 | 0.6 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.0 | n/a | n/a | 8 | 1 |
| Phosphorus (mg) | 153.1 | 915.0 | 758.3 | 198.2 | 364.5 | 43.5 | 13.8 | 6.6 | 1.5 | 396.0 | n/a | 0.0 | n/a | n/a | 2,850 | 475 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 22.5 | n/a | 0.6 | 2.0 | n/a | n/a | 119.3 | n/a | n/a | 144 | 24 |
| Polyunsaturated Fat (g) | 0.3 | 1.3 | 1.3 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 3.8 | n/a | 5.7 | n/a | n/a | 13 | 2 |
| Potassium (mg) | 1,080.9 | 625.0 | 139.5 | 42.6 | 62.5 | 219.0 | 36.1 | 63.2 | 12.6 | 276.0 | n/a | 0.5 | n/a | n/a | 2,558 | 426 |
| Proline (g) | 0.6 | 5.4 | 3.1 | 1.3 | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 0.0 | n/a | n/a | 14 | 2 |
| Protein (g) | 11.3 | 57.0 | 32.0 | 12.4 | 19.2 | 1.7 | 0.6 | 0.3 | 0.1 | 25.1 | n/a | 0.0 | n/a | n/a | 160 | 27 |
| Retinol (mcg) | 0.0 | 525.0 | 281.3 | 97.4 | 111.5 | 0.0 | 0.0 | 0.0 | 0.0 | 320.0 | n/a | 0.0 | n/a | n/a | 1,335 | 223 |
| Riboflavin (mg) | 0.7 | 0.9 | 1.9 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Saturated Fat (g) | 0.1 | 24.6 | 33.6 | 7.4 | 8.7 | 0.1 | 0.0 | 0.0 | 0.0 | 6.3 | n/a | 7.5 | n/a | n/a | 88 | 15 |
| Selenium (mcg) | 18.7 | 83.5 | 33.8 | 9.5 | 8.9 | 0.8 | 1.3 | 0.0 | 0.0 | 61.4 | n/a | 0.0 | n/a | n/a | 218 | 36 |
| Serine (g) | 0.5 | 2.9 | 2.6 | 0.4 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | n/a | 0.0 | n/a | n/a | 10 | 2 |
| Sodium (mg) | 231.2 | 625.0 | 2,511.0 | 351.1 | 764.5 | 6.0 | 1.5 | 6.4 | 0.3 | 284.0 | n/a | 1.1 | n/a | n/a | 4,782 | 797 |
| Starch (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.7 | n/a | n/a | 0.0 | 0.1 | 1.5 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 2.0 | 1.6 | 9.2 | 0.6 | 0.5 | 6.4 | 0.1 | 0.1 | 0.0 | 0.7 | n/a | 0.0 | n/a | n/a | 21 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.7 | 2.6 | 1.4 | 0.6 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | n/a | n/a | 7 | 1 |
| Tocopherol, alpha (mg) | 9.1 | 0.4 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 2.1 | n/a | 7.7 | n/a | n/a | 20 | 3 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.2 | 1.0 | n/a | 0.4 | n/a | n/a | 2 | 0 |
| Total Fat (g) | 1.8 | 39.6 | 47.9 | 12.5 | 14.3 | 0.2 | 0.0 | 0.1 | 0.0 | 19.0 | n/a | 54.0 | n/a | n/a | 189 | 32 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 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 | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.6 | 0.5 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Tyrosine (g) | 0.7 | 3.0 | 1.5 | 0.6 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 0.0 | n/a | n/a | 8 | 1 |
| Valine (g) | 0.6 | 3.5 | 2.4 | 0.7 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | n/a | 0.0 | n/a | n/a | 10 | 2 |
| Vitamin A, IU (IU) | 36,632.0 | 1,920.0 | 949.5 | 378.6 | 432.5 | 3.0 | 0.8 | 960.3 | 17.0 | 1,080.0 | n/a | 0.0 | n/a | n/a | 42,374 | 7,062 |
| Vitamin A, RAE (mcg) | 1,830.7 | 535.0 | 281.3 | 100.2 | 114.5 | 0.0 | 0.0 | 48.0 | 0.9 | 320.0 | n/a | 0.0 | n/a | n/a | 3,230 | 538 |
| Vitamin B-12 (mcg) | 0.0 | 1.5 | 3.8 | 1.3 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | n/a | 0.0 | n/a | n/a | 9 | 2 |
| Vitamin B-6 (mg) | 0.5 | 0.1 | 1.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Vitamin C (mg) | 17.2 | 0.0 | 0.0 | 0.0 | 0.0 | 11.1 | 2.8 | 15.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 46 | 8 |
| Vitamin D (IU) | 0.0 | 30.0 | 36.0 | 9.0 | 10.5 | 0.0 | 0.0 | 0.0 | 0.0 | 164.0 | n/a | 0.0 | n/a | n/a | 249 | 42 |
| Water (g) | 281.7 | 372.1 | 124.2 | 28.0 | 10.4 | 133.7 | 5.3 | 10.0 | 0.1 | 152.3 | n/a | 0.0 | n/a | n/a | 1,118 | 186 |
| Zinc (mg) | 1.7 | 6.7 | 6.5 | 1.6 | 1.9 | 0.3 | 0.1 | 0.1 | 0.0 | 2.6 | n/a | 0.0 | n/a | n/a | 22 | 4 |
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.