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Nutritional Facts: Spinach Phyllo Casserole

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.

  1/4 cup (40g)
onions
1/4 cup (61g)
chicken broth
2 tablespoons (15g)
all-purpose flour
1/2 cup (123g)
skim milk
8 ounces (227g)
low-fat cheddar cheese
10 ounces (312g)
fresh spinach
7 (231g)
egg whites
3 sheets (57g)
phyllo pastry
2 tablespoons (27g)
olive oil
Total 1 serving
Alanine (g) 0.0 n/a 0.0 0.2 1.4 0.4 1.6 0.1 0.0 4 0
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.0 n/a 0.1 0.2 1.9 0.5 1.5 0.2 0.0 4 1
Ash (g) 0.1 0.6 0.1 1.1 8.3 5.4 1.5 0.9 0.0 18 2
Aspartic acid (g) 0.0 n/a 0.1 0.4 3.3 0.7 2.8 0.2 0.0 7 1
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 9.2 2.4 2.2 175.9 942.9 309.3 16.2 6.3 0.3 1,465 183
Calories 16.0 9.8 54.6 50.4 393.1 71.9 120.1 170.4 238.7 1,125 141
Calories (kj) 66.4 40.9 228.4 209.1 1,644.9 303.0 499.0 713.1 998.7 4,704 588
Carbohydrates (g) 3.7 0.2 11.4 6.8 4.3 11.3 1.7 30.0 0.0 70 9
Cholesterol (mg) 0.0 0.0 0.0 2.5 47.7 0.0 0.0 0.0 0.0 50 6
Copper (mg) 0.0 0.0 0.0 0.0 0.0 0.4 0.1 0.1 0.0 1 0
Cystine (g) 0.0 n/a 0.0 0.0 0.3 0.1 0.7 0.1 0.0 1 0
Dietary Fiber (g) 0.7 0.0 0.4 0.0 0.0 6.9 0.0 1.1 0.0 9 1
Folate (mcg) 7.6 1.2 3.9 7.4 25.0 606.1 9.2 50.2 0.0 711 89
Folate, DFE (mcg) 7.6 1.2 3.9 7.4 25.0 606.1 9.2 78.1 0.0 738 92
Folate, food (mcg) 7.6 1.2 3.9 7.4 25.0 606.1 9.2 10.3 0.0 671 84
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 39.9 0.0 40 5
Fructose (g) 0.5 n/a n/a n/a n/a 0.5 0.2 n/a n/a 1 0
Galactose (g) 0.0 n/a n/a n/a n/a 0.3 0.2 n/a n/a 0 0
Glucose (dextrose) (g) 0.8 n/a n/a n/a n/a 0.3 0.8 n/a n/a 2 0
Glutamic acid (g) 0.1 n/a 0.5 1.0 12.5 1.1 3.6 1.4 0.0 20 3
Glycine (g) 0.0 n/a 0.1 0.1 0.9 0.4 1.0 0.1 0.0 3 0
Histidine (g) 0.0 n/a 0.0 0.1 1.8 0.2 0.7 0.1 0.0 3 0
Iron (mg) 0.1 0.1 0.2 0.1 1.0 8.5 0.2 1.8 0.2 12 2
Isoleucine (g) 0.0 n/a 0.1 0.3 3.2 0.5 1.5 0.1 0.0 6 1
Lactose (g) 0.0 n/a n/a n/a n/a 0.0 0.2 n/a n/a 0 0
Leucine (g) 0.0 n/a 0.1 0.5 4.9 0.7 2.3 0.3 0.0 9 1
Lysine (g) 0.0 n/a 0.0 0.4 4.2 0.5 1.9 0.1 0.0 7 1
Magnesium (mg) 4.0 0.6 3.3 19.7 36.4 246.8 25.4 8.6 0.0 345 43
Maltose (g) 0.0 n/a n/a n/a n/a 0.0 0.2 n/a n/a 0 0
Manganese (mg) 0.1 0.1 0.1 0.0 0.0 2.8 0.0 0.3 0.0 3 0
Methionine (g) 0.0 n/a 0.0 0.1 1.3 0.2 0.9 0.1 0.0 3 0
Monounsaturated Fat (g) 0.0 0.1 0.0 0.1 4.7 0.0 0.0 1.8 19.7 27 3
Niacin (mg) 0.0 0.8 0.2 0.1 0.1 2.3 0.2 2.3 0.0 6 1
Pantothenic acid (mg) 0.0 0.0 0.1 0.5 0.4 0.2 0.4 0.2 0.0 2 0
Phenylalanine (g) 0.0 n/a 0.1 0.2 2.7 0.4 1.6 0.2 0.0 5 1
Phosphorus (mg) 11.6 18.3 16.2 137.8 1,099.6 153.1 34.7 42.8 0.0 1,514 189
Phytosterols (mg) 6.0 n/a n/a n/a n/a 28.1 n/a n/a 59.7 94 12
Polyunsaturated Fat (g) 0.0 0.1 0.1 0.0 0.5 0.5 0.0 0.5 2.8 5 1
Potassium (mg) 58.4 52.5 16.0 223.9 150.0 1,743.2 376.5 42.2 0.3 2,663 333
Proline (g) 0.0 n/a 0.2 0.5 5.7 0.3 1.0 0.5 0.0 8 1
Protein (g) 0.4 1.2 1.5 4.9 55.3 8.9 25.2 4.0 0.0 102 13
Retinol (mcg) 0.0 0.0 0.0 75.0 136.3 0.0 0.0 0.0 0.0 211 26
Riboflavin (mg) 0.0 0.0 0.0 0.2 0.5 0.6 1.0 0.2 0.0 3 0
Saturated Fat (g) 0.0 0.1 0.0 0.2 9.9 0.2 0.0 0.8 3.7 15 2
Selenium (mcg) 0.2 0.0 5.1 3.0 32.9 3.1 46.2 13.3 0.0 104 13
Serine (g) 0.0 n/a 0.1 0.3 3.0 0.3 1.8 0.2 0.0 6 1
Sodium (mg) 1.6 186.7 0.3 72.6 1,390.5 246.8 383.5 275.3 0.5 2,558 320
Starch (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.4 n/a n/a n/a n/a 0.2 0.2 n/a n/a 1 0
Sugar (g) 1.7 0.2 0.0 n/a 1.2 1.3 1.6 0.1 0.0 6 1
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 0.1 0.0 0.2 0.0 0.3 0.0 1 0
Threonine (g) 0.0 n/a 0.0 0.2 1.8 0.4 1.0 0.1 0.0 4 0
Tocopherol, alpha (mg) 0.0 0.0 0.0 n/a 0.1 6.3 0.0 0.0 3.9 10 1
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a n/a n/a 0.6 n/a n/a 0.2 1 0
Total Fat (g) 0.0 0.3 0.1 0.3 15.9 1.2 0.4 3.4 27.0 49 6
Tryptophan (g) 0.0 n/a 0.0 0.1 0.6 0.1 0.3 0.1 0.0 1 0
Tyrosine (g) 0.0 n/a 0.0 0.2 2.5 0.3 1.1 0.1 0.0 4 1
Valine (g) 0.0 n/a 0.1 0.3 3.4 0.5 1.9 0.2 0.0 6 1
Vitamin A, IU (IU) 0.8 0.0 0.0 249.7 470.3 29,293.7 0.0 0.0 0.0 30,015 3,752
Vitamin A, RAE (mcg) 0.0 0.0 0.0 75.0 136.3 1,465.2 0.0 0.0 0.0 1,677 210
Vitamin B-12 (mcg) 0.0 0.1 0.0 0.5 1.1 0.0 0.2 0.0 0.0 2 0
Vitamin B-6 (mg) 0.0 0.0 0.0 0.1 0.1 0.6 0.0 0.0 0.0 1 0
Vitamin C (mg) 3.0 0.0 0.0 1.4 0.0 87.8 0.0 0.0 0.0 92 12
Vitamin D (IU) 0.0 0.0 0.0 49.2 11.4 0.0 0.0 0.0 0.0 61 8
Water (g) 35.6 58.5 1.8 109.9 143.4 285.5 202.3 18.6 0.0 856 107
Zinc (mg) 0.1 0.1 0.1 0.6 4.1 1.7 0.1 0.3 0.0 7 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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