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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16 ounces (454g) French baguettes |
1 to taste (0g) cooking spray |
1 cup (160g) onions |
4 (12g) garlic cloves |
8 ounces (227g) mushrooms |
1 tablespoon (7g) all-purpose flour |
14 ounces (398g) Baby Spinach |
1/2 teaspoon (3g) salt |
1/2 teaspoon (1g) black pepper |
3 cups (540g) plum tomatoes |
4 ounces (120g) feta cheese |
3/4 cup (0g) asiago cheese |
3 cups (735g) nonfat milk |
2 tablespoons (30g) Dijon mustard |
1 1/2 teaspoons (2g) dried oregano |
5 large (250g) eggs |
4 large (132g) egg whites |
Total | 1 serving | |
| Alanine (g) | 1.5 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 0.8 | n/a | 0.7 | 0.1 | 0.0 | 1.8 | 0.9 | 7 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 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) | 1.7 | n/a | 0.2 | 0.1 | 0.2 | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | 0.5 | 0.1 | 0.0 | 2.1 | 0.9 | 7 | 1 |
| Ash (g) | 9.9 | n/a | 0.6 | 0.2 | 1.9 | 0.0 | 6.8 | 3.0 | 0.1 | 2.7 | 6.3 | n/a | 5.5 | 1.1 | 0.1 | 2.7 | 0.8 | 42 | 4 |
| Aspartic acid (g) | 2.0 | n/a | 0.1 | 0.1 | 0.4 | 0.0 | 1.0 | 0.0 | 0.0 | 0.7 | 0.9 | n/a | 1.8 | 0.1 | 0.0 | 3.3 | 1.6 | 12 | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 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) | 199.9 | n/a | 36.8 | 21.7 | 6.8 | 1.1 | 393.6 | 0.7 | 5.1 | 54.0 | 593.7 | n/a | 896.7 | 17.4 | 24.0 | 140.0 | 9.2 | 2,401 | 240 |
| Calories | 1,313.2 | n/a | 64.0 | 17.9 | 49.9 | 27.3 | 91.4 | 0.0 | 2.9 | 97.2 | 317.9 | n/a | 249.9 | 20.1 | 4.0 | 357.5 | 68.6 | 2,682 | 268 |
| Calories (kj) | 5,498.2 | n/a | 265.6 | 74.8 | 210.9 | 114.2 | 385.7 | 0.0 | 12.1 | 399.6 | 1,328.2 | n/a | 1,043.7 | 83.4 | 16.6 | 1,497.5 | 285.1 | 11,216 | 1,122 |
| Campesterol | n/a | n/a | n/a | n/a | 4.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
| Carbohydrates (g) | 256.5 | n/a | 14.9 | 4.0 | 7.4 | 5.7 | 14.4 | 0.0 | 0.7 | 21.0 | 4.9 | n/a | 36.5 | 1.6 | 1.0 | 1.8 | 1.0 | 371 | 37 |
| Cholesterol (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 107.2 | n/a | 14.7 | 0.0 | 0.0 | 930.0 | 0.0 | 1,052 | 105 |
| Copper (mg) | 0.6 | n/a | 0.1 | 0.0 | 0.7 | 0.0 | 0.5 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 3 | 0 |
| Cystine (g) | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.9 | 0.0 | 0.0 | 0.7 | 0.4 | 3 | 0 |
| Dietary Fiber (g) | 10.9 | n/a | 2.7 | 0.3 | 2.3 | 0.2 | 8.7 | 0.0 | 0.3 | 6.5 | 0.0 | n/a | 0.0 | 1.0 | 0.6 | 0.0 | 0.0 | 33 | 3 |
| Folate (mcg) | 672.5 | n/a | 30.4 | 0.4 | 38.6 | 1.9 | 771.3 | 0.0 | 0.2 | 81.0 | 38.5 | n/a | 36.8 | 2.1 | 3.6 | 117.5 | 5.3 | 1,800 | 180 |
| Folate, DFE (mcg) | 1,045.1 | n/a | 30.4 | 0.4 | 38.6 | 1.9 | 771.3 | 0.0 | 0.2 | 81.0 | 38.5 | n/a | 36.8 | 2.1 | 3.6 | 117.5 | 5.3 | 2,173 | 217 |
| Folate, food (mcg) | 140.9 | n/a | 30.4 | 0.4 | 38.6 | 1.9 | 771.3 | 0.0 | 0.2 | 81.0 | 38.5 | n/a | 36.8 | 2.1 | 3.6 | 117.5 | 5.3 | 1,268 | 127 |
| Folic acid (mcg) | 531.6 | n/a | 0.0 | 0.0 | 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 | 532 | 53 |
| Fructose | n/a | n/a | 2.1 | n/a | 0.4 | n/a | 0.6 | n/a | 0.0 | 7.4 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 11 | 1 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 3.2 | n/a | 3.4 | n/a | 0.4 | n/a | 0.0 | 6.8 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.9 | 0.4 | 15 | 2 |
| Glutamic acid (g) | 14.9 | n/a | 0.4 | 0.1 | 0.8 | 0.3 | 1.4 | 0.0 | 0.0 | 2.3 | 2.9 | n/a | 4.9 | 0.2 | 0.0 | 4.2 | 2.0 | 35 | 3 |
| Glycine (g) | 1.6 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.5 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.4 | 0.1 | 0.0 | 1.1 | 0.5 | 5 | 0 |
| Histidine (g) | 1.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.5 | n/a | 0.6 | 0.0 | 0.0 | 0.8 | 0.4 | 4 | 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 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 16.5 | n/a | 0.3 | 0.2 | 1.1 | 0.1 | 10.8 | 0.0 | 0.1 | 1.5 | 0.8 | n/a | 0.2 | 0.5 | 0.6 | 4.4 | 0.1 | 37 | 4 |
| Isoleucine (g) | 1.7 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 1.0 | n/a | 1.1 | 0.0 | 0.0 | 1.7 | 0.9 | 7 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 37.4 | 0.0 | 0.0 | 0.0 | 0.1 | 38 | 4 |
| Leucine (g) | 3.1 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.9 | 0.0 | 0.0 | 0.1 | 1.7 | n/a | 2.4 | 0.1 | 0.0 | 2.7 | 1.3 | 13 | 1 |
| Lysine (g) | 1.3 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 0.7 | 0.0 | 0.0 | 0.1 | 1.5 | n/a | 1.9 | 0.1 | 0.0 | 2.3 | 1.1 | 9 | 1 |
| Magnesium (mg) | 127.2 | n/a | 16.0 | 3.0 | 20.4 | 1.6 | 314.1 | 0.0 | 2.0 | 59.4 | 22.9 | n/a | 80.9 | 14.7 | 4.1 | 30.0 | 14.5 | 711 | 71 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Manganese (mg) | 2.4 | n/a | 0.2 | 0.2 | 0.1 | 0.1 | 3.6 | 0.0 | 0.1 | 0.6 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 8 | 1 |
| Methionine (g) | 0.7 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.5 | 0.0 | 0.0 | 1.0 | 0.5 | 3 | 0 |
| Monounsaturated Fat (g) | 1.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 5.6 | n/a | 0.2 | 0.8 | 0.0 | 9.1 | 0.0 | 17 | 2 |
| Niacin (mg) | 21.6 | n/a | 0.2 | 0.1 | 8.2 | 0.1 | 2.9 | 0.0 | 0.0 | 3.2 | 1.2 | n/a | 0.7 | 0.2 | 0.1 | 0.2 | 0.1 | 39 | 4 |
| Pantothenic acid (mg) | 1.5 | n/a | 0.2 | 0.1 | 3.4 | 0.0 | 0.3 | 0.0 | 0.0 | 0.5 | 1.2 | n/a | 2.6 | 0.1 | 0.0 | 3.8 | 0.3 | 14 | 1 |
| Phenylalanine (g) | 2.2 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.5 | 0.0 | 0.0 | 0.1 | 0.8 | n/a | 1.1 | 0.1 | 0.0 | 1.7 | 0.9 | 8 | 1 |
| Phosphorus (mg) | 518.0 | n/a | 46.4 | 18.4 | 195.1 | 8.1 | 194.8 | 0.0 | 1.8 | 129.6 | 405.8 | n/a | 742.4 | 31.8 | 2.2 | 495.0 | 19.8 | 2,809 | 281 |
| Phytosterols | n/a | n/a | 24.0 | n/a | n/a | n/a | 35.8 | 0.0 | 1.1 | 37.8 | n/a | n/a | n/a | n/a | 3.0 | n/a | n/a | 102 | 10 |
| Polyunsaturated Fat (g) | 3.6 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.7 | 0.0 | 0.0 | 0.4 | 0.7 | n/a | 0.0 | 0.3 | 0.0 | 4.8 | 0.0 | 11 | 1 |
| Potassium (mg) | 581.6 | n/a | 233.6 | 48.1 | 721.3 | 8.0 | 2,218.6 | 0.2 | 15.3 | 1,279.8 | 74.7 | n/a | 1,146.6 | 41.4 | 18.9 | 345.0 | 215.2 | 6,948 | 695 |
| Proline (g) | 5.1 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.4 | 0.0 | 0.0 | 0.1 | 1.7 | n/a | 2.5 | 0.1 | 0.0 | 1.3 | 0.6 | 12 | 1 |
| Protein (g) | 53.4 | n/a | 1.8 | 0.8 | 7.0 | 0.8 | 11.4 | 0.0 | 0.1 | 4.8 | 17.1 | n/a | 24.8 | 1.3 | 0.1 | 31.4 | 14.4 | 169 | 17 |
| Retinol (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 150.5 | n/a | 7.4 | 0.0 | 0.0 | 400.0 | 0.0 | 558 | 56 |
| Riboflavin (mg) | 1.3 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 0.8 | 0.0 | 0.0 | 0.1 | 1.0 | n/a | 1.3 | 0.0 | 0.0 | 1.1 | 0.6 | 7 | 1 |
| Saturated Fat (g) | 2.3 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | 18.0 | n/a | 0.4 | 0.1 | 0.0 | 7.8 | 0.0 | 29 | 3 |
| Selenium (mcg) | 123.1 | n/a | 0.8 | 1.7 | 21.1 | 2.5 | 4.0 | 0.0 | 0.1 | 0.0 | 18.1 | n/a | 22.8 | 9.9 | 0.1 | 76.8 | 26.4 | 307 | 31 |
| Serine (g) | 2.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 1.4 | n/a | 1.2 | 0.1 | 0.0 | 2.4 | 1.1 | 9 | 1 |
| Sodium (mg) | 2,331.1 | n/a | 6.4 | 2.0 | 11.3 | 0.1 | 314.1 | 1,162.7 | 0.2 | 27.0 | 1,343.8 | n/a | 308.7 | 340.5 | 0.4 | 355.0 | 219.1 | 6,423 | 642 |
| Starch | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 1.6 | n/a | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Sugar (g) | 11.6 | n/a | 6.8 | 0.1 | 4.5 | 0.0 | 1.7 | 0.0 | 0.0 | 14.2 | 4.9 | n/a | 37.4 | 0.3 | 0.1 | 0.9 | 0.9 | 83 | 8 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 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) | 2.0 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 3 | 0 |
| Threonine (g) | 1.3 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.5 | 0.0 | 0.0 | 0.1 | 0.8 | n/a | 0.6 | 0.1 | 0.0 | 1.4 | 0.6 | 6 | 1 |
| Tocopherol, alpha (mg) | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 8.1 | 0.0 | 0.0 | 2.9 | 0.2 | n/a | 0.1 | 0.1 | 0.3 | 2.6 | 0.0 | 15 | 2 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.7 | n/a | 0.1 | 0.6 | n/a | n/a | 0.0 | 0.6 | 0.4 | 1.3 | n/a | 4 | 0 |
| Total Fat (g) | 8.3 | n/a | 0.2 | 0.1 | 0.8 | 0.1 | 1.6 | 0.0 | 0.0 | 1.1 | 25.6 | n/a | 0.6 | 1.2 | 0.1 | 23.8 | 0.2 | 64 | 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 | 0.0 | 0.1 | 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 | 0.0 | 0.1 | n/a | 0 | 0 |
| Tryptophan (g) | 0.5 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.3 | 0.0 | 0.0 | 0.4 | 0.2 | 2 | 0 |
| Tyrosine (g) | 0.9 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.8 | n/a | 1.1 | 0.0 | 0.0 | 1.2 | 0.6 | 5 | 1 |
| Valine (g) | 1.9 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 1.3 | n/a | 1.3 | 0.1 | 0.0 | 2.1 | 1.1 | 9 | 1 |
| Vitamin A, IU (IU) | 0.0 | n/a | 3.2 | 1.1 | 0.0 | 0.0 | 37,283.0 | 0.0 | 6.3 | 4,498.2 | 508.2 | n/a | 110.3 | 21.3 | 25.5 | 1,350.0 | 0.0 | 43,807 | 4,381 |
| Vitamin A, RAE (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1,864.7 | 0.0 | 0.3 | 226.8 | 150.5 | n/a | 14.7 | 1.2 | 1.3 | 400.0 | 0.0 | 2,660 | 266 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | n/a | 3.7 | 0.0 | 0.0 | 2.2 | 0.1 | 8 | 1 |
| Vitamin B-6 (mg) | 0.5 | n/a | 0.2 | 0.1 | 0.2 | 0.0 | 0.8 | 0.0 | 0.0 | 0.4 | 0.5 | n/a | 0.3 | 0.0 | 0.0 | 0.4 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 0.9 | n/a | 11.8 | 3.7 | 4.8 | 0.0 | 111.7 | 0.0 | 0.0 | 74.0 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 207 | 21 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 0.0 | 15.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 19.3 | n/a | 0.0 | 0.0 | 0.0 | 205.0 | 0.0 | 240 | 24 |
| Water (g) | 126.4 | n/a | 142.6 | 7.0 | 209.7 | 0.9 | 363.4 | 0.0 | 0.1 | 510.4 | 66.5 | n/a | 667.7 | 24.8 | 0.1 | 190.4 | 115.6 | 2,426 | 243 |
| Zinc (mg) | 4.2 | n/a | 0.3 | 0.1 | 1.2 | 0.1 | 2.1 | 0.0 | 0.0 | 0.9 | 3.5 | n/a | 3.1 | 0.2 | 0.0 | 3.2 | 0.0 | 19 | 2 |
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.