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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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