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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3/4 lb (341g) fresh spinach |
1/4 (28g) red onions |
1 (119g) red bell peppers |
3 slices (84g) whole grain bread |
4 tablespoons (54g) olive oil |
2 (6g) garlic cloves |
1 teaspoon (1g) dried basil |
1 teaspoon (1g) dried oregano |
3 tablespoons (46g) lemon juice |
2 teaspoons (10g) grainy mustard |
1 lb (455g) mushrooms |
1 to taste (0g) sea salt |
1 to taste (0g) pepper |
1/2 cup (50g) parmesan cheese |
1 tablespoon (0g) white wine vinegar |
1 tablespoon (14g) olive oil |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | n/a | n/a | 0.6 | n/a | 0.0 | 2 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | 0.8 | n/a | 0.0 | 2 | 0 |
| Ash (g) | 5.9 | 0.1 | 0.6 | 3.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.4 | 3.9 | n/a | n/a | 4.0 | n/a | 0.0 | 18 | 5 |
| Aspartic acid (g) | 0.8 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | n/a | n/a | 1.3 | n/a | 0.0 | 4 | 1 |
| Beta-sitosterol | n/a | n/a | 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 | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 337.4 | 6.3 | 8.3 | 89.9 | 0.5 | 10.9 | 15.7 | 16.0 | 2.7 | 5.8 | 13.7 | n/a | n/a | 554.5 | n/a | 0.1 | 1,062 | 265 |
| Calories | 78.4 | 11.0 | 36.9 | 207.5 | 477.4 | 8.9 | 1.6 | 2.7 | 10.1 | 6.7 | 100.1 | n/a | n/a | 215.5 | n/a | 119.3 | 1,276 | 319 |
| Calories (kj) | 330.6 | 45.7 | 153.5 | 868.6 | 1,997.5 | 37.4 | 6.8 | 11.1 | 41.6 | 27.8 | 423.2 | n/a | n/a | 902.5 | n/a | 499.4 | 5,346 | 1,336 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 9.1 | n/a | n/a | n/a | n/a | n/a | 9 | 2 |
| Carbohydrates (g) | 12.4 | 2.6 | 7.2 | 34.7 | 0.0 | 2.0 | 0.3 | 0.7 | 3.2 | 0.5 | 14.8 | n/a | n/a | 2.0 | n/a | 0.0 | 80 | 20 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 44.0 | n/a | 0.0 | 44 | 11 |
| Copper (mg) | 0.4 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | n/a | 0.1 | n/a | 0.0 | 2 | 1 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 7.5 | 0.5 | 2.5 | 5.7 | 0.0 | 0.1 | 0.3 | 0.4 | 0.1 | 0.3 | 4.6 | n/a | n/a | 0.0 | n/a | 0.0 | 22 | 6 |
| Folate (mcg) | 661.2 | 5.2 | 54.7 | 42.0 | 0.0 | 0.2 | 2.2 | 2.4 | 9.2 | 0.7 | 77.4 | n/a | n/a | 5.0 | n/a | 0.0 | 860 | 215 |
| Folate, DFE (mcg) | 661.2 | 5.2 | 54.7 | 42.0 | 0.0 | 0.2 | 2.2 | 2.4 | 9.2 | 0.7 | 77.4 | n/a | n/a | 5.0 | n/a | 0.0 | 860 | 215 |
| Folate, food (mcg) | 661.2 | 5.2 | 54.7 | 42.0 | 0.0 | 0.2 | 2.2 | 2.4 | 9.2 | 0.7 | 77.4 | n/a | n/a | 5.0 | n/a | 0.0 | 860 | 215 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose (g) | 0.5 | 0.4 | 2.7 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.8 | n/a | n/a | 0.1 | n/a | n/a | 5 | 1 |
| Galactose (g) | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.4 | 0.5 | 2.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 6.7 | n/a | n/a | 0.1 | n/a | n/a | 11 | 3 |
| Glutamic acid (g) | 1.2 | 0.1 | 0.3 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1.6 | n/a | n/a | 4.3 | n/a | 0.0 | 9 | 2 |
| Glycine (g) | 0.5 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | 0.4 | n/a | 0.0 | 2 | 0 |
| Histidine (g) | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 0.5 | n/a | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 9.2 | 0.1 | 0.5 | 2.0 | 0.3 | 0.1 | 0.6 | 0.4 | 0.0 | 0.2 | 2.3 | n/a | n/a | 0.5 | n/a | 0.1 | 16 | 4 |
| Isoleucine (g) | 0.5 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 1.0 | n/a | 0.0 | 2 | 1 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.8 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | 1.9 | n/a | 0.0 | 4 | 1 |
| Lysine (g) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | 1.5 | n/a | 0.0 | 3 | 1 |
| Magnesium (mg) | 269.2 | 2.8 | 14.3 | 68.9 | 0.0 | 1.5 | 5.0 | 2.7 | 2.7 | 4.9 | 41.0 | n/a | n/a | 19.0 | n/a | 0.0 | 432 | 108 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 3.1 | 0.0 | 0.1 | 1.8 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | 6 | 1 |
| Methionine (g) | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.5 | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 1.3 | 39.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 4.2 | n/a | 9.8 | 55 | 14 |
| Niacin (mg) | 2.5 | 0.0 | 1.2 | 4.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 16.4 | n/a | n/a | 0.1 | n/a | 0.0 | 24 | 6 |
| Pantothenic acid (mg) | 0.2 | 0.0 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 6.8 | n/a | n/a | 0.2 | n/a | 0.0 | 8 | 2 |
| Phenylalanine (g) | 0.4 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | 1.0 | n/a | 0.0 | 2 | 1 |
| Phosphorus (mg) | 167.0 | 8.0 | 30.9 | 169.7 | 0.0 | 9.2 | 1.9 | 1.5 | 3.7 | 10.6 | 391.3 | n/a | n/a | 364.5 | n/a | 0.0 | 1,158 | 290 |
| Phytosterols (mg) | 30.7 | 4.1 | n/a | n/a | 119.3 | n/a | 0.7 | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 29.8 | 187 | 47 |
| Polyunsaturated Fat (g) | 0.6 | 0.0 | 0.1 | 0.5 | 5.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | n/a | n/a | 0.6 | n/a | 1.4 | 10 | 2 |
| Potassium (mg) | 1,901.7 | 40.2 | 251.1 | 208.3 | 0.5 | 24.1 | 18.4 | 12.6 | 47.1 | 13.8 | 1,447.0 | n/a | n/a | 62.5 | n/a | 0.1 | 4,027 | 1,007 |
| Proline (g) | 0.4 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 2.3 | n/a | 0.0 | 4 | 1 |
| Protein (g) | 9.7 | 0.3 | 1.2 | 10.9 | 0.0 | 0.4 | 0.2 | 0.1 | 0.2 | 0.4 | 14.1 | n/a | n/a | 19.2 | n/a | 0.0 | 57 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 111.5 | n/a | 0.0 | 112 | 28 |
| Riboflavin (mg) | 0.6 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | n/a | n/a | 0.2 | n/a | 0.0 | 3 | 1 |
| Saturated Fat (g) | 0.2 | 0.0 | 0.0 | 0.6 | 7.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 8.7 | n/a | 1.9 | 19 | 5 |
| Selenium (mcg) | 3.4 | 0.1 | 0.1 | 33.9 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 3.3 | 42.3 | n/a | n/a | 8.9 | n/a | 0.0 | 93 | 23 |
| Serine (g) | 0.4 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | 1.1 | n/a | 0.0 | 2 | 1 |
| Sodium (mg) | 269.2 | 1.1 | 4.8 | 396.5 | 1.1 | 1.0 | 0.5 | 0.3 | 0.5 | 113.5 | 22.8 | n/a | n/a | 764.5 | n/a | 0.3 | 1,576 | 394 |
| Starch | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | 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 | n/a | 0 | 0 |
| Sucrose (g) | 0.2 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 1 | 0 |
| Sugar (g) | 1.4 | 1.2 | 5.0 | 4.7 | 0.0 | 0.1 | 0.0 | 0.0 | 1.2 | 0.1 | 9.0 | n/a | n/a | 0.5 | n/a | 0.0 | 23 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Threonine (g) | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | 0.7 | n/a | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 6.9 | 0.0 | 1.9 | 0.5 | 7.7 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 1.9 | 19 | 5 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.6 | 0.0 | 0.2 | n/a | 0.4 | n/a | 0.0 | 0.2 | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 2 | 0 |
| Total Fat (g) | 1.3 | 0.0 | 0.4 | 2.8 | 54.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 1.5 | n/a | n/a | 14.3 | n/a | 13.5 | 88 | 22 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | 0.3 | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | 1.2 | n/a | 0.0 | 2 | 0 |
| Valine (g) | 0.5 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.1 | n/a | n/a | 1.3 | n/a | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 31,956.8 | 0.6 | 3,725.9 | 2.5 | 0.0 | 0.5 | 5.2 | 17.0 | 2.7 | 7.1 | 0.0 | n/a | n/a | 432.5 | n/a | 0.0 | 36,151 | 9,038 |
| Vitamin A, RAE (mcg) | 1,598.4 | 0.0 | 186.8 | 0.0 | 0.0 | 0.0 | 0.3 | 0.9 | 0.0 | 0.4 | 0.0 | n/a | n/a | 114.5 | n/a | 0.0 | 1,901 | 475 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 1.1 | n/a | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.7 | 0.0 | 0.3 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
| Vitamin C (mg) | 95.8 | 2.0 | 152.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 17.7 | 0.2 | 9.6 | n/a | n/a | 0.0 | n/a | 0.0 | 279 | 70 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 31.9 | n/a | n/a | 10.5 | n/a | 0.0 | 42 | 11 |
| Water (g) | 311.5 | 24.5 | 109.7 | 32.4 | 0.0 | 3.5 | 0.1 | 0.1 | 42.2 | 8.3 | 420.7 | n/a | n/a | 10.4 | n/a | 0.0 | 963 | 241 |
| Zinc (mg) | 1.8 | 0.0 | 0.3 | 1.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 2.4 | n/a | n/a | 1.9 | n/a | 0.0 | 8 | 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.