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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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