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Nutritional Facts: Vegan Spinach-Mushroom 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.

  1/2 cup (41g)
rolled oats
3 tablespoons (27g)
sesame seeds
1 cup (120g)
whole wheat pastry flour
1/2 teaspoon (2g)
baking powder
3/4 teaspoon (5g)
sea salt
1/2 teaspoon (1g)
fresh ground black pepper
1/3 cup (0g)
almond milk
1/3 cup (73g)
light sesame oil
7 tablespoons (95g)
extra virgin olive oil
1 cup (160g)
onions
10 ounces (284g)
white button mushrooms
1/3 cup (78g)
dry white wine
1 1/2 teaspoons (9g)
coarse sea salt
3 (9g)
garlic cloves
10 (5g)
fresh basil leaves
1/2 teaspoon (0g)
fresh thyme leaves
1 pinch (0g)
hot red pepper flakes
1 lb (454g)
firm tofu
2 tablespoons (29g)
fresh lemon juice
1 tablespoon (6g)
rice vinegar
2 lbs (909g)
fresh spinach
2 tablespoons (14g)
turmeric
1 to taste (0g)
paprika
1 to taste (0g)
vegan cheese
Total 1 serving
Alanine (g) 0.2 0.3 0.6 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.6 n/a 0.0 0.0 0.0 n/a 0.0 1.8 n/a n/a 1.3 n/a n/a n/a 5 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 8.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 8 2
Arginine (g) 0.3 0.7 0.8 n/a 0.0 0.0 n/a 0.0 0.0 0.2 0.2 n/a 0.0 0.1 0.0 n/a 0.0 3.3 n/a n/a 1.5 n/a n/a n/a 7 2
Ash (g) 0.7 1.2 1.9 1.7 4.5 0.1 n/a 0.0 0.0 0.6 2.4 0.2 9.0 0.1 0.1 0.0 0.0 4.6 0.1 n/a 15.6 0.8 n/a n/a 43 11
Aspartic acid (g) 0.5 0.4 0.9 n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.6 n/a 0.0 0.0 0.0 n/a 0.0 4.8 n/a n/a 2.2 n/a n/a n/a 10 2
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 n/a n/a n/a 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 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Calcium (mg) 21.1 263.3 40.8 169.4 1.1 5.1 n/a 0.0 0.9 36.8 8.5 7.0 2.2 16.3 8.9 1.6 0.0 912.5 1.8 n/a 899.7 24.9 n/a n/a 2,422 605
Calories 153.5 154.7 408.0 1.2 0.0 2.9 n/a 641.7 835.4 64.0 62.4 64.2 0.0 13.4 1.2 0.4 0.1 317.8 6.5 n/a 209.0 48.1 n/a n/a 2,985 746
Calories (kj) 642.3 647.2 1,708.8 4.9 0.0 12.1 n/a 2,685.3 3,495.6 265.6 263.7 267.9 0.0 56.1 4.7 1.7 0.5 1,334.8 26.8 n/a 881.5 201.4 n/a n/a 12,501 3,125
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 5.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 6 1
Carbohydrates (g) 27.4 6.3 86.4 0.6 0.0 0.7 n/a 0.0 0.0 14.9 9.2 2.0 0.0 3.0 0.1 0.1 0.0 7.7 2.0 n/a 33.0 8.8 n/a n/a 202 51
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Copper (mg) 0.2 1.1 0.5 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.9 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 n/a 1.2 0.1 n/a n/a 5 1
Cystine (g) 0.2 0.1 0.3 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.3 n/a n/a n/a 1 0
Dietary Fiber (g) 4.1 3.2 12.8 0.0 0.0 0.3 n/a 0.0 0.0 2.7 2.8 0.0 0.0 0.2 0.1 0.1 0.0 4.1 0.1 n/a 20.0 2.9 n/a n/a 53 13
Folate (mcg) 13.0 26.2 52.8 0.0 0.0 0.2 n/a 0.0 0.0 30.4 48.2 0.8 0.0 0.3 3.4 0.2 0.0 86.3 5.9 n/a 1,763.1 5.3 n/a n/a 2,036 509
Folate, DFE (mcg) 13.0 26.2 52.8 0.0 0.0 0.2 n/a 0.0 0.0 30.4 48.2 0.8 0.0 0.3 3.4 0.2 0.0 86.3 5.9 n/a 1,763.1 5.3 n/a n/a 2,036 509
Folate, food (mcg) 13.0 26.2 52.8 0.0 0.0 0.2 n/a 0.0 0.0 30.4 48.2 0.8 0.0 0.3 3.4 0.2 0.0 86.3 5.9 n/a 1,763.1 5.3 n/a n/a 2,036 509
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Fructose (g) 0.0 n/a 0.1 n/a n/a 0.0 n/a n/a n/a 2.1 0.5 n/a n/a n/a 0.0 n/a n/a n/a 0.3 n/a 1.4 0.1 n/a n/a 4 1
Galactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.9 0.0 n/a n/a 1 0
Glucose (dextrose) (g) 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a 3.2 4.2 n/a n/a n/a 0.0 n/a n/a n/a 0.3 n/a 1.0 0.1 n/a n/a 9 2
Glutamic acid (g) 1.1 1.1 5.2 n/a 0.0 0.0 n/a 0.0 0.0 0.4 1.0 n/a 0.0 0.1 0.0 n/a 0.0 7.8 n/a n/a 3.1 n/a n/a n/a 20 5
Glycine (g) 0.3 0.3 0.7 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.3 n/a 0.0 0.0 0.0 n/a 0.0 1.7 n/a n/a 1.2 n/a n/a n/a 5 1
Histidine (g) 0.1 0.1 0.4 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 n/a 0.0 1.0 n/a n/a 0.6 n/a n/a n/a 2 1
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 1.7 3.9 4.3 0.3 0.0 0.1 n/a 0.0 0.5 0.3 1.4 0.2 0.0 0.2 0.2 0.1 0.0 7.3 0.0 n/a 24.6 5.6 n/a n/a 51 13
Isoleucine (g) 0.2 0.2 0.5 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 0.0 0.0 2.0 n/a n/a 1.3 n/a n/a n/a 5 1
Lactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0 0
Leucine (g) 0.4 0.4 1.1 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.3 n/a 0.0 0.0 0.0 0.0 0.0 3.3 n/a n/a 2.0 n/a n/a n/a 8 2
Lysine (g) 0.3 0.2 0.4 n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.3 n/a 0.0 0.0 0.0 0.0 0.0 2.1 n/a n/a 1.6 n/a n/a n/a 5 1
Magnesium (mg) 55.9 94.8 164.4 0.9 0.0 2.0 n/a 0.0 0.0 16.0 25.5 7.8 0.1 2.3 3.2 0.6 0.0 168.0 1.8 n/a 718.0 26.2 n/a n/a 1,287 322
Maltose (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0 0
Manganese (mg) 1.5 0.7 4.9 0.0 0.0 0.1 n/a n/a 0.0 0.2 0.1 0.1 0.0 0.2 0.1 0.0 0.0 2.8 0.0 n/a 8.2 1.1 n/a n/a 20 5
Methionine (g) 0.1 0.2 0.3 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 0.0 0.5 n/a n/a 0.5 n/a n/a n/a 2 0
Monounsaturated Fat (g) 0.8 5.1 0.3 0.0 0.0 0.0 n/a 28.8 68.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5.6 0.0 n/a 0.1 0.2 n/a n/a 110 27
Niacin (mg) 0.5 1.2 5.9 0.0 0.0 0.0 n/a 0.0 0.0 0.2 10.2 0.1 0.0 0.1 0.0 0.0 0.0 0.5 0.0 n/a 6.6 0.7 n/a n/a 26 7
Pantothenic acid (mg) 0.5 0.0 0.7 0.0 0.0 0.0 n/a 0.0 0.0 0.2 4.2 0.0 0.0 0.1 0.0 0.0 0.0 0.5 0.0 n/a 0.6 n/a n/a n/a 7 2
Phenylalanine (g) 0.3 0.3 0.8 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 n/a 0.0 2.0 n/a n/a 1.2 n/a n/a n/a 5 1
Phosphorus (mg) 166.1 169.8 428.4 228.1 0.0 1.8 n/a 0.0 0.0 46.4 243.8 14.1 0.0 13.8 2.8 0.4 0.1 549.3 2.4 n/a 445.3 36.4 n/a n/a 2,349 587
Phytosterols n/a 192.8 n/a n/a 0.0 1.1 n/a 627.9 208.8 24.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 81.8 11.2 n/a n/a 1,148 287
Polyunsaturated Fat (g) 0.9 5.9 1.4 0.0 0.0 0.0 n/a 30.3 9.9 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0 8.1 0.0 n/a 1.5 0.3 n/a n/a 59 15
Potassium (mg) 146.6 126.4 435.6 0.1 0.4 15.3 n/a 0.0 0.9 233.6 901.6 55.6 0.7 36.1 14.8 2.4 0.7 671.9 30.4 n/a 5,071.1 343.4 n/a n/a 8,088 2,022
Proline (g) 0.2 0.2 2.5 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 n/a 0.0 2.6 n/a n/a 1.0 n/a n/a n/a 7 2
Protein (g) 5.3 4.8 15.9 0.0 0.0 0.1 n/a 0.0 0.0 1.8 8.8 0.1 0.0 0.6 0.2 0.0 0.0 37.2 0.1 n/a 26.0 1.1 n/a n/a 102 25
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Riboflavin (mg) 0.1 0.1 0.2 0.0 0.0 0.0 n/a 0.0 0.0 0.0 1.1 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 n/a 1.7 0.0 n/a n/a 4 1
Saturated Fat (g) 0.4 1.9 0.5 0.0 0.0 0.0 n/a 10.3 13.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 3.9 0.0 n/a 0.6 0.4 n/a n/a 31 8
Selenium (mcg) 11.7 9.3 74.2 0.0 0.0 0.1 n/a 0.0 0.0 0.8 26.4 0.1 0.0 1.3 0.0 n/a 0.0 44.9 0.0 n/a 9.1 0.6 n/a n/a 178 45
Serine (g) 0.3 0.3 0.7 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.3 n/a 0.0 0.0 0.0 n/a 0.0 2.4 n/a n/a 0.9 n/a n/a n/a 5 1
Sodium (mg) 2.4 3.0 2.4 181.5 1,744.1 0.2 n/a 0.0 1.9 6.4 14.2 3.9 3,488.2 1.5 0.2 0.0 0.0 54.5 0.3 n/a 718.0 5.2 n/a n/a 6,228 1,557
Starch (g) 23.5 n/a 69.3 n/a n/a n/a n/a n/a n/a 0.0 0.0 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 93 23
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 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.4 n/a 0.4 n/a n/a 0.0 n/a n/a n/a 1.6 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.1 n/a 0.6 0.3 n/a n/a 4 1
Sugar (g) 0.4 0.1 0.5 0.0 0.0 0.0 n/a 0.0 0.0 6.8 5.6 0.8 0.0 0.1 0.0 n/a 0.0 2.7 0.7 n/a 3.8 0.4 n/a n/a 22 5
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.2 0.2 0.6 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 n/a 0.7 0.0 n/a n/a 2 1
Threonine (g) 0.2 0.2 0.4 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.3 n/a 0.0 0.0 0.0 0.0 0.0 1.9 n/a n/a 1.1 n/a n/a n/a 4 1
Tocopherol, alpha (mg) 0.2 0.1 0.9 0.0 0.0 0.0 n/a 1.0 13.6 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 18.4 0.4 n/a n/a 35 9
Tocopherol, beta (mg) 0.0 n/a 0.3 n/a n/a 0.0 n/a n/a 0.1 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a 2.3 n/a n/a 0.1 n/a n/a 0.8 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 1.6 0.1 n/a n/a 5 1
Total Fat (g) 2.6 13.4 3.0 0.0 0.0 0.0 n/a 72.6 94.5 0.2 1.0 0.0 0.0 0.0 0.0 0.0 0.0 18.9 0.1 n/a 3.5 1.3 n/a n/a 211 53
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 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
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a 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
Tryptophan (g) 0.1 0.1 0.2 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.6 n/a n/a 0.4 n/a n/a n/a 1 0
Tyrosine (g) 0.2 0.2 0.3 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 0.0 1.7 n/a n/a 1.0 n/a n/a n/a 4 1
Valine (g) 0.3 0.3 0.7 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.7 n/a 0.0 0.0 0.0 0.0 0.0 2.1 n/a n/a 1.5 n/a n/a n/a 5 1
Vitamin A, IU (IU) 0.0 2.4 10.8 0.0 0.0 6.3 n/a 0.0 0.0 3.2 0.0 0.0 0.0 0.8 263.8 19.0 9.8 0.0 1.8 n/a 85,218.2 0.0 n/a n/a 85,536 21,384
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 0.3 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 13.2 1.0 0.5 0.0 0.0 n/a 4,262.3 0.0 n/a n/a 4,277 1,069
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Vitamin B-6 (mg) 0.0 0.2 0.5 0.0 0.0 0.0 n/a 0.0 0.0 0.2 0.3 0.0 0.0 0.1 0.0 0.0 0.0 0.3 0.0 n/a 1.8 0.2 n/a n/a 4 1
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 11.8 6.0 0.0 0.0 2.8 0.9 0.6 0.0 0.9 11.4 n/a 255.4 3.5 n/a n/a 293 73
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 19.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 20 5
Water (g) 4.4 1.3 12.9 0.1 0.0 0.1 n/a 0.0 0.0 142.6 262.1 68.0 0.0 5.3 4.6 0.3 0.0 385.7 27.2 n/a 830.6 1.5 n/a n/a 1,747 437
Zinc (mg) 1.5 2.1 3.1 0.0 0.0 0.0 n/a 0.0 0.0 0.3 1.5 0.1 0.0 0.1 0.0 0.0 0.0 3.8 0.0 n/a 4.8 0.6 n/a n/a 18 4

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