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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500 g (500g) frozen spinach |
1/2 cup (114g) light cream cheese |
170 ml (119g) marinated artichoke hearts |
1 cup (150g) feta cheese |
1 cup (112g) pre-shredded mozzarella cheese |
2 tablespoons (31g) milk |
1 teaspoon (6g) salt |
1 teaspoon (2g) fresh black pepper |
1/2 teaspoon (2g) garlic powder |
1 teaspoon (1g) basil |
6 (360g) pita breads |
1 to taste (0g) olive oil |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine (g) | 1.1 | 0.3 | n/a | 1.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | n/a | 4 | 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 | n/a | 0 | 0 |
| Arginine (g) | 2.4 | 0.4 | n/a | 0.7 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.2 | n/a | n/a | 5 | 1 |
| Ash (g) | 7.1 | 1.6 | 0.9 | 7.8 | 3.7 | 0.2 | 6.0 | 0.1 | 0.1 | 0.0 | 6.8 | n/a | n/a | 34 | 4 |
| Aspartic acid (g) | 2.1 | 0.9 | n/a | 1.2 | 1.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | n/a | n/a | 8 | 1 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 645.0 | 132.9 | 25.0 | 739.5 | 565.6 | 36.3 | 1.4 | 10.2 | 1.2 | 1.6 | 309.6 | n/a | n/a | 2,468 | 309 |
| Calories | 145.0 | 287.4 | 63.1 | 396.0 | 336.0 | 19.5 | 0.0 | 5.8 | 5.1 | 0.2 | 990.0 | n/a | n/a | 2,248 | 281 |
| Calories (kj) | 600.0 | 1,203.0 | 261.8 | 1,654.5 | 1,404.5 | 81.7 | 0.0 | 24.2 | 21.5 | 0.8 | 4,143.6 | n/a | n/a | 9,396 | 1,174 |
| Carbohydrates (g) | 21.0 | 4.1 | 14.2 | 6.1 | 2.5 | 1.4 | 0.0 | 1.5 | 1.1 | 0.0 | 200.5 | n/a | n/a | 252 | 32 |
| Cholesterol (mg) | 0.0 | 84.1 | 0.0 | 133.5 | 88.5 | 4.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 310 | 39 |
| Copper (mg) | 0.7 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 2 | 0 |
| Cystine (g) | 0.1 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 14.5 | 0.0 | 10.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 7.9 | n/a | n/a | 33 | 4 |
| Folate (mcg) | 725.0 | 15.9 | 105.9 | 48.0 | 7.8 | 1.5 | 0.0 | 0.4 | 0.7 | 0.6 | 385.2 | n/a | n/a | 1,291 | 161 |
| Folate, DFE (mcg) | 725.0 | 15.9 | 105.9 | 48.0 | 7.8 | 1.5 | 0.0 | 0.4 | 0.7 | 0.6 | 594.0 | n/a | n/a | 1,500 | 187 |
| Folate, food (mcg) | 725.0 | 15.9 | 105.9 | 48.0 | 7.8 | 1.5 | 0.0 | 0.4 | 0.7 | 0.6 | 86.4 | n/a | n/a | 992 | 124 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 298.8 | n/a | n/a | 299 | 37 |
| Fructose (g) | 0.9 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.2 | 0.0 | 0.3 | n/a | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 2.5 | 2.3 | n/a | 3.6 | 5.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 10.9 | n/a | n/a | 25 | 3 |
| Glycine (g) | 1.1 | 0.2 | n/a | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | n/a | 3 | 0 |
| Histidine (g) | 0.2 | 0.3 | n/a | 0.6 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | 2 | 0 |
| Hydroxyproline | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 9.4 | 0.1 | 0.7 | 1.0 | 0.5 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 9.4 | n/a | n/a | 22 | 3 |
| Isoleucine (g) | 0.6 | 0.6 | n/a | 1.2 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | n/a | n/a | 5 | 1 |
| Lactose (g) | 0.0 | 3.6 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Leucine (g) | 1.0 | 1.2 | n/a | 2.1 | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | n/a | n/a | 9 | 1 |
| Lysine (g) | 1.3 | 1.0 | n/a | 1.8 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | n/a | 6 | 1 |
| Magnesium (mg) | 375.0 | 11.4 | 50.0 | 28.5 | 22.4 | 4.0 | 0.1 | 3.9 | 1.2 | 0.6 | 93.6 | n/a | n/a | 591 | 74 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 3.5 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 1.7 | n/a | n/a | 6 | 1 |
| Methionine (g) | 0.3 | 0.3 | n/a | 0.6 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | 6.6 | 0.0 | 6.9 | 7.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 22 | 3 |
| Niacin (mg) | 2.5 | 0.2 | 1.3 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 16.7 | n/a | n/a | 22 | 3 |
| Pantothenic acid (mg) | 0.5 | 0.7 | 0.3 | 1.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | n/a | 5 | 1 |
| Phenylalanine (g) | 1.0 | 0.5 | n/a | 1.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | n/a | n/a | 5 | 1 |
| Phosphorus (mg) | 245.0 | 156.8 | 86.9 | 505.5 | 396.5 | 28.4 | 0.0 | 3.6 | 6.4 | 0.5 | 349.2 | n/a | n/a | 1,779 | 222 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 2.1 | 0.1 | n/a | n/a | n/a | n/a | 2 | 0 |
| Polyunsaturated Fat (g) | 0.4 | 1.1 | 0.2 | 0.9 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | n/a | n/a | 5 | 1 |
| Potassium (mg) | 1,729.9 | 172.7 | 340.3 | 93.0 | 85.1 | 46.1 | 0.5 | 30.6 | 18.5 | 2.6 | 432.0 | n/a | n/a | 2,951 | 369 |
| Proline (g) | 1.0 | 1.2 | n/a | 2.1 | 2.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | n/a | n/a | 11 | 1 |
| Protein (g) | 18.1 | 10.4 | 3.4 | 21.3 | 24.8 | 1.0 | 0.0 | 0.2 | 0.3 | 0.0 | 32.8 | n/a | n/a | 112 | 14 |
| Retinol (mcg) | 0.0 | 271.5 | 0.0 | 187.5 | 194.9 | 9.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 663 | 83 |
| Riboflavin (mg) | 1.1 | 0.2 | 0.1 | 1.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | n/a | 4 | 1 |
| Saturated Fat (g) | 0.2 | 14.5 | 0.1 | 22.4 | 14.7 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 53 | 7 |
| Selenium (mcg) | 30.0 | 3.4 | 0.2 | 22.5 | 19.0 | 0.6 | 0.0 | 0.1 | 0.4 | 0.0 | 97.6 | n/a | n/a | 174 | 22 |
| Serine (g) | 0.8 | 0.7 | n/a | 1.8 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | n/a | n/a | 6 | 1 |
| Sodium (mg) | 370.0 | 379.4 | 71.4 | 1,674.0 | 702.2 | 14.9 | 2,325.5 | 0.5 | 0.9 | 0.0 | 1,929.6 | n/a | n/a | 7,468 | 934 |
| Starch (g) | 0.0 | 0.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose (g) | 1.2 | 0.0 | 0.9 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 3.2 | 3.6 | 1.2 | 6.1 | 1.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4.7 | n/a | n/a | 20 | 3 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.2 | n/a | n/a | 3 | 0 |
| Threonine (g) | 1.1 | 0.4 | n/a | 1.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 14.5 | 0.5 | 0.2 | 0.3 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | n/a | 17 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.7 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 2.8 | 25.9 | 0.4 | 31.9 | 25.0 | 1.1 | 0.0 | 0.1 | 0.0 | 0.0 | 4.3 | n/a | n/a | 92 | 11 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 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 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.5 | 0.1 | n/a | 0.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 2 | 0 |
| Tyrosine (g) | 1.1 | 0.5 | n/a | 1.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 5 | 1 |
| Valine (g) | 0.9 | 0.7 | n/a | 1.6 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | n/a | 6 | 1 |
| Vitamin A, IU (IU) | 58,627.9 | 955.4 | 15.5 | 633.0 | 757.1 | 42.1 | 0.0 | 12.6 | 0.0 | 46.8 | 0.0 | n/a | n/a | 61,090 | 7,636 |
| Vitamin A, RAE (mcg) | 2,929.9 | 273.8 | 1.2 | 187.5 | 200.5 | 10.1 | 0.0 | 0.6 | 0.0 | 2.3 | 0.0 | n/a | n/a | 3,606 | 451 |
| Vitamin B-12 (mcg) | 0.0 | 0.3 | 0.0 | 2.5 | 2.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 6 | 1 |
| Vitamin B-6 (mg) | 0.9 | 0.0 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Vitamin C (mg) | 27.5 | 0.0 | 8.8 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 37 | 5 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 24.0 | 17.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 42 | 5 |
| Water (g) | 450.8 | 71.7 | 100.1 | 82.8 | 56.0 | 26.7 | 0.0 | 0.3 | 0.1 | 0.8 | 115.6 | n/a | n/a | 905 | 113 |
| Zinc (mg) | 2.8 | 0.9 | 0.5 | 4.3 | 3.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | n/a | n/a | 15 | 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.