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.
500 g (500g) frozen spinach |
1 tablespoon (14g) olive oil |
4 (60g) spring onions |
50 g (50g) pine nuts |
200 g (200g) feta |
2 (100g) eggs |
3 teaspoons (1g) dill |
1/4 cup (25g) parmesan cheese |
1 to taste (0g) salt |
1 to taste (0g) pepper |
8 sheets (152g) phyllo pastry |
60 g (60g) butter |
Total | 1 serving | |
Alanine (g) | 1.1 | 0.0 | 0.0 | 0.3 | 1.3 | 0.7 | 0.0 | 0.3 | n/a | n/a | 0.3 | 0.0 | 4 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 2.4 | 0.0 | 0.1 | 1.2 | 0.9 | 0.8 | 0.0 | 0.4 | n/a | n/a | 0.4 | 0.0 | 6 | 0 |
Ash (g) | 7.1 | 0.0 | 0.5 | 1.3 | 10.4 | 1.1 | 0.0 | 2.0 | n/a | n/a | 2.4 | 1.3 | 26 | 0 |
Aspartic acid (g) | 2.1 | 0.0 | 0.1 | 0.7 | 1.6 | 1.3 | 0.0 | 0.7 | n/a | n/a | 0.5 | 0.0 | 7 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.4 | 2 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 645.0 | 0.1 | 43.2 | 8.0 | 987.7 | 56.0 | 1.1 | 277.3 | n/a | n/a | 16.7 | 14.3 | 2,049 | 0 |
Calories | 145.0 | 119.3 | 19.2 | 336.5 | 528.9 | 143.0 | 0.2 | 107.8 | n/a | n/a | 454.5 | 427.6 | 2,282 | 0 |
Calories (kj) | 600.0 | 499.4 | 81.0 | 1,408.0 | 2,209.9 | 599.0 | 1.0 | 451.3 | n/a | n/a | 1,901.5 | 1,788.6 | 9,540 | 0 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Carbohydrates (g) | 21.0 | 0.0 | 4.4 | 6.5 | 8.2 | 0.7 | 0.0 | 1.0 | n/a | n/a | 80.0 | 0.0 | 122 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 178.3 | 372.0 | 0.0 | 22.0 | n/a | n/a | 0.0 | 128.2 | 701 | 0 |
Copper (mg) | 0.7 | 0.0 | 0.0 | 0.7 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.0 | 2 | 0 |
Cystine (g) | 0.1 | 0.0 | n/a | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 14.5 | 0.0 | 1.6 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.9 | 0.0 | 21 | 0 |
Folate (mcg) | 725.0 | 0.0 | 38.4 | 17.0 | 64.1 | 47.0 | 0.8 | 2.5 | n/a | n/a | 133.8 | 1.8 | 1,030 | 0 |
Folate, DFE (mcg) | 725.0 | 0.0 | 38.4 | 17.0 | 64.1 | 47.0 | 0.8 | 2.5 | n/a | n/a | 208.2 | 1.8 | 1,105 | 0 |
Folate, food (mcg) | 725.0 | 0.0 | 38.4 | 17.0 | 64.1 | 47.0 | 0.8 | 2.5 | n/a | n/a | 27.4 | 1.8 | 924 | 0 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 106.4 | 0.0 | 106 | 0 |
Fructose (g) | 0.9 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 1.2 | n/a | n/a | 0.0 | n/a | 0.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Glutamic acid (g) | 2.5 | 0.0 | 0.2 | 1.5 | 4.9 | 1.7 | 0.0 | 2.2 | n/a | n/a | 3.6 | 0.1 | 17 | 0 |
Glycine (g) | 1.1 | 0.0 | 0.1 | 0.3 | 0.2 | 0.4 | 0.0 | 0.2 | n/a | n/a | 0.4 | 0.0 | 3 | 0 |
Histidine (g) | 0.2 | 0.0 | 0.0 | 0.2 | 0.8 | 0.3 | 0.0 | 0.3 | n/a | n/a | 0.2 | 0.0 | 2 | 0 |
Iron (mg) | 9.4 | 0.1 | 0.9 | 2.8 | 1.3 | 1.8 | 0.0 | 0.2 | n/a | n/a | 4.9 | 0.0 | 21 | 0 |
Isoleucine (g) | 0.6 | 0.0 | 0.0 | 0.3 | 1.6 | 0.7 | 0.0 | 0.5 | n/a | n/a | 0.4 | 0.0 | 4 | 0 |
Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 1.0 | 0.0 | 0.1 | 0.5 | 2.8 | 1.1 | 0.0 | 0.9 | n/a | n/a | 0.7 | 0.0 | 7 | 0 |
Lysine (g) | 1.3 | 0.0 | 0.1 | 0.3 | 2.4 | 0.9 | 0.0 | 0.7 | n/a | n/a | 0.2 | 0.0 | 6 | 0 |
Magnesium (mg) | 375.0 | 0.0 | 12.0 | 125.5 | 38.1 | 12.0 | 0.3 | 9.5 | n/a | n/a | 22.8 | 1.2 | 596 | 0 |
Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 3.5 | 0.0 | 0.1 | 4.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | 0.0 | 9 | 0 |
Methionine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.7 | 0.4 | 0.0 | 0.3 | n/a | n/a | 0.2 | 0.0 | 2 | 0 |
Monounsaturated Fat (g) | 0.0 | 9.8 | 0.0 | 9.4 | 9.3 | 3.7 | 0.0 | 2.1 | n/a | n/a | 4.8 | 12.5 | 52 | 0 |
Niacin (mg) | 2.5 | 0.0 | 0.3 | 2.2 | 2.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 6.2 | 0.0 | 13 | 0 |
Pantothenic acid (mg) | 0.5 | 0.0 | 0.0 | 0.2 | 1.9 | 1.5 | 0.0 | 0.1 | n/a | n/a | 0.5 | 0.1 | 5 | 0 |
Phenylalanine (g) | 1.0 | 0.0 | 0.0 | 0.3 | 1.4 | 0.7 | 0.0 | 0.5 | n/a | n/a | 0.5 | 0.0 | 4 | 0 |
Phosphorus (mg) | 245.0 | 0.0 | 22.2 | 287.5 | 675.2 | 198.0 | 0.4 | 182.3 | n/a | n/a | 114.0 | 14.3 | 1,739 | 0 |
Phytosterols | n/a | 29.8 | n/a | 70.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 100 | 0 |
Polyunsaturated Fat (g) | 0.4 | 1.4 | 0.0 | 17.0 | 1.2 | 1.9 | 0.0 | 0.3 | n/a | n/a | 1.4 | 1.8 | 26 | 0 |
Potassium (mg) | 1,729.9 | 0.1 | 165.6 | 298.5 | 124.2 | 138.0 | 3.9 | 31.3 | n/a | n/a | 112.5 | 14.3 | 2,618 | 0 |
Proline (g) | 1.0 | 0.0 | 0.1 | 0.3 | 2.8 | 0.5 | 0.0 | 1.2 | n/a | n/a | 1.3 | 0.0 | 7 | 0 |
Protein (g) | 18.1 | 0.0 | 1.1 | 6.8 | 28.5 | 12.6 | 0.0 | 9.6 | n/a | n/a | 10.8 | 0.5 | 88 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 250.4 | 160.0 | 0.0 | 55.8 | n/a | n/a | 0.0 | 400.2 | 866 | 0 |
Riboflavin (mg) | 1.1 | 0.0 | 0.0 | 0.1 | 1.7 | 0.5 | 0.0 | 0.1 | n/a | n/a | 0.5 | 0.0 | 4 | 0 |
Saturated Fat (g) | 0.2 | 1.9 | 0.0 | 2.4 | 29.9 | 3.1 | 0.0 | 4.3 | n/a | n/a | 2.2 | 30.6 | 75 | 0 |
Selenium (mcg) | 30.0 | 0.0 | 0.4 | 0.4 | 30.1 | 30.7 | n/a | 4.4 | n/a | n/a | 35.4 | 0.6 | 132 | 0 |
Serine (g) | 0.8 | 0.0 | 0.0 | 0.4 | 2.3 | 1.0 | 0.0 | 0.6 | n/a | n/a | 0.5 | 0.0 | 6 | 0 |
Sodium (mg) | 370.0 | 0.3 | 9.6 | 1.0 | 2,235.9 | 142.0 | 0.3 | 382.3 | n/a | n/a | 734.2 | 425.8 | 4,301 | 0 |
Starch (g) | 0.0 | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Sucrose (g) | 1.2 | n/a | n/a | 1.7 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
Sugar (g) | 3.2 | 0.0 | 1.4 | 1.8 | 8.2 | 0.4 | n/a | 0.2 | n/a | n/a | 0.3 | 0.0 | 16 | 0 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.5 | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.8 | 0.0 | 2 | 0 |
Threonine (g) | 1.1 | 0.0 | 0.0 | 0.2 | 1.3 | 0.6 | 0.0 | 0.4 | n/a | n/a | 0.3 | 0.0 | 4 | 0 |
Tocopherol, alpha (mg) | 14.5 | 1.9 | 0.3 | 4.7 | 0.4 | 1.1 | n/a | 0.1 | n/a | n/a | 0.1 | 1.4 | 24 | 0 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 0.7 | 0.1 | n/a | 5.6 | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 0.0 | 7 | 0 |
Total Fat (g) | 2.8 | 13.5 | 0.1 | 34.2 | 42.6 | 9.5 | 0.0 | 7.2 | n/a | n/a | 9.1 | 48.4 | 167 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.8 | 2 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2.0 | 2 | 0 |
Tryptophan (g) | 0.5 | 0.0 | 0.0 | 0.1 | 0.4 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
Tyrosine (g) | 1.1 | 0.0 | 0.0 | 0.3 | 1.3 | 0.5 | 0.0 | 0.6 | n/a | n/a | 0.3 | 0.0 | 4 | 0 |
Valine (g) | 0.9 | 0.0 | 0.0 | 0.3 | 2.1 | 0.9 | 0.0 | 0.6 | n/a | n/a | 0.4 | 0.0 | 5 | 0 |
Vitamin A, IU (IU) | 58,627.9 | 0.0 | 598.2 | 14.5 | 845.5 | 540.0 | 41.2 | 216.3 | n/a | n/a | 0.0 | 1,490.4 | 62,374 | 0 |
Vitamin A, RAE (mcg) | 2,929.9 | 0.0 | 30.0 | 0.5 | 250.4 | 160.0 | 2.1 | 57.3 | n/a | n/a | 0.0 | 407.9 | 3,838 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 3.4 | 0.9 | 0.0 | 0.6 | n/a | n/a | 0.0 | 0.1 | 5 | 0 |
Vitamin B-6 (mg) | 0.9 | 0.0 | 0.0 | 0.0 | 0.8 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 2 | 0 |
Vitamin C (mg) | 27.5 | 0.0 | 11.3 | 0.4 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 40 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 32.1 | 82.0 | 0.0 | 5.3 | n/a | n/a | 0.0 | 35.8 | 155 | 0 |
Water (g) | 450.8 | 0.0 | 53.9 | 1.1 | 110.6 | 76.2 | 0.5 | 5.2 | n/a | n/a | 49.6 | 9.5 | 757 | 0 |
Zinc (mg) | 2.8 | 0.0 | 0.2 | 3.2 | 5.8 | 1.3 | 0.0 | 1.0 | n/a | n/a | 0.7 | 0.1 | 15 | 0 |
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