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    Nutritional Facts: Mushroom and Spinach Quiche

    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.

      4 (132g)
    egg whites
    1 ounce (28g)
    low-fat cheddar cheese
    1 1/2 cups (234g)
    frozen spinach
    1 cup (70g)
    mushrooms
    1 teaspoon (5g)
    olive oil
    1 to taste (0g)
    salt and pepper
    3/4 cup (120g)
    cantaloupe
    Total 1 serving
    Alanine (g) 0.9 0.2 0.5 0.1 0.0 n/a 0.1 2 2
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
    Arginine (g) 0.9 0.2 1.1 0.1 0.0 n/a 0.0 2 2
    Ash (g) 0.8 1.0 3.3 0.6 0.0 n/a 0.8 7 7
    Aspartic acid (g) 1.6 0.4 1.0 0.1 0.0 n/a 0.2 3 3
    Beta-sitosterol n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
    Calcium (mg) 9.2 117.9 301.9 2.1 0.0 n/a 10.8 442 442
    Calories 68.6 49.1 67.9 15.4 39.8 n/a 40.8 282 282
    Calories (kj) 285.1 205.6 280.8 65.1 166.5 n/a 169.2 1,172 1,172
    Campesterol n/a n/a n/a 1.4 n/a n/a n/a 1 1
    Carbohydrates (g) 1.0 0.5 9.9 2.3 0.0 n/a 9.8 23 23
    Cholesterol (mg) 0.0 6.0 0.0 0.0 0.0 n/a 0.0 6 6
    Copper (mg) 0.0 0.0 0.3 0.2 0.0 n/a 0.0 1 1
    Cystine (g) 0.4 0.0 0.1 0.0 0.0 n/a 0.0 0 0
    Dietary Fiber (g) 0.0 0.0 6.8 0.7 0.0 n/a 1.1 9 9
    Folate (mcg) 5.3 3.1 339.3 11.9 0.0 n/a 25.2 385 385
    Folate, DFE (mcg) 5.3 3.1 339.3 11.9 0.0 n/a 25.2 385 385
    Folate, food (mcg) 5.3 3.1 339.3 11.9 0.0 n/a 25.2 385 385
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
    Fructose (g) 0.1 n/a 0.4 0.1 n/a n/a 2.2 3 3
    Galactose (g) 0.1 n/a 0.0 0.0 n/a n/a 0.1 0 0
    Glucose (dextrose) (g) 0.4 n/a 0.6 1.0 n/a n/a 1.8 4 4
    Glutamic acid (g) 2.0 1.6 1.2 0.2 0.0 n/a 0.3 5 5
    Glycine (g) 0.5 0.1 0.5 0.1 0.0 n/a 0.0 1 1
    Histidine (g) 0.4 0.2 0.1 0.0 0.0 n/a 0.0 1 1
    Iron (mg) 0.1 0.1 4.4 0.4 0.0 n/a 0.3 5 5
    Isoleucine (g) 0.9 0.4 0.3 0.1 0.0 n/a 0.0 2 2
    Lactose (g) 0.1 n/a 0.0 0.0 n/a n/a 0.0 0 0
    Leucine (g) 1.3 0.6 0.5 0.1 0.0 n/a 0.0 3 3
    Lysine (g) 1.1 0.5 0.6 0.1 0.0 n/a 0.0 2 2
    Magnesium (mg) 14.5 4.5 175.5 6.3 0.0 n/a 14.4 215 215
    Maltose (g) 0.1 n/a 0.0 0.0 n/a n/a 0.0 0 0
    Manganese (mg) 0.0 0.0 1.6 0.0 0.0 n/a 0.0 2 2
    Methionine (g) 0.5 0.2 0.1 0.0 0.0 n/a 0.0 1 1
    Monounsaturated Fat (g) 0.0 0.6 0.0 0.0 3.3 n/a 0.0 4 4
    Niacin (mg) 0.1 0.0 1.2 2.5 0.0 n/a 0.9 5 5
    Pantothenic acid (mg) 0.3 0.1 0.2 1.0 0.0 n/a 0.1 2 2
    Phenylalanine (g) 0.9 0.3 0.5 0.1 0.0 n/a 0.0 2 2
    Phosphorus (mg) 19.8 137.5 114.7 60.2 0.0 n/a 18.0 350 350
    Phytosterols n/a n/a n/a n/a 9.9 n/a 12.0 22 22
    Polyunsaturated Fat (g) 0.0 0.1 0.2 0.1 0.5 n/a 0.1 1 1
    Potassium (mg) 215.2 18.7 809.6 222.6 0.0 n/a 320.4 1,587 1,587
    Proline (g) 0.6 0.7 0.5 0.1 0.0 n/a 0.0 2 2
    Protein (g) 14.4 6.9 8.5 2.2 0.0 n/a 1.0 33 33
    Retinol (mcg) 0.0 17.0 0.0 0.0 0.0 n/a 0.0 17 17
    Riboflavin (mg) 0.6 0.1 0.5 0.3 0.0 n/a 0.0 1 1
    Saturated Fat (g) 0.0 1.2 0.1 0.0 0.6 n/a 0.1 2 2
    Selenium (mcg) 26.4 4.1 14.0 6.5 0.0 n/a 0.5 52 52
    Serine (g) 1.1 0.4 0.4 0.1 0.0 n/a 0.1 2 2
    Sodium (mg) 219.1 173.8 173.2 3.5 0.1 n/a 19.2 589 589
    Starch n/a n/a 0.0 0.0 n/a n/a 0.0 0 0
    Stigmasterol n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Sucrose (g) 0.1 n/a 0.6 0.0 n/a n/a 5.2 6 6
    Sugar (g) 0.9 0.1 1.5 1.4 0.0 n/a 9.4 13 13
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
    Thiamin (mg) 0.0 0.0 0.2 0.1 0.0 n/a 0.0 0 0
    Threonine (g) 0.6 0.2 0.5 0.1 0.0 n/a 0.0 1 1
    Tocopherol, alpha (mg) 0.0 0.0 6.8 0.0 0.6 n/a 0.1 8 8
    Tocopherol, beta n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
    Tocopherol, delta n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
    Tocopherol, gamma n/a n/a 0.3 0.0 0.0 n/a 0.1 1 1
    Total Fat (g) 0.2 2.0 1.3 0.2 4.5 n/a 0.2 9 9
    Tryptophan (g) 0.2 0.1 0.2 0.0 0.0 n/a 0.0 1 1
    Tyrosine (g) 0.6 0.3 0.5 0.0 0.0 n/a 0.0 1 1
    Valine (g) 1.1 0.4 0.4 0.2 0.0 n/a 0.0 2 2
    Vitamin A, IU (IU) 0.0 58.8 27,438.8 0.0 0.0 n/a 4,058.4 31,556 31,556
    Vitamin A, RAE (mcg) 0.0 17.0 1,371.2 0.0 0.0 n/a 202.8 1,591 1,591
    Vitamin B-12 (mcg) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0 0
    Vitamin B-6 (mg) 0.0 0.0 0.4 0.1 0.0 n/a 0.1 1 1
    Vitamin C (mg) 0.0 0.0 12.9 1.5 0.0 n/a 44.0 58 58
    Vitamin D (IU) 0.0 1.4 0.0 4.9 0.0 n/a 0.0 6 6
    Water (g) 115.6 17.9 211.0 64.7 0.0 n/a 108.2 517 517
    Zinc (mg) 0.0 0.5 1.3 0.4 0.0 n/a 0.2 2 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.

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