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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5 ounces (156g) frozen spinach |
2 tablespoons (28g) unsalted butter |
1 cup (160g) onions |
5 ounces (142g) mushrooms |
1 teaspoon (6g) salt |
1/2 teaspoon (1g) black pepper |
1/4 teaspoon (1g) nutmeg |
4 cups (0g) whole wheat bread |
3 ounces (86g) gruyere |
1 ounce (28g) parmesan cheese |
1 1/2 cups (366g) milk |
4 large (200g) eggs |
1 tablespoon (15g) Dijon mustard |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.8 | 0.3 | 0.4 | 1.5 | 0.0 | 4 | 1 |
| Alcohol (g) | 0.0 | 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 |
| Arginine (g) | 0.8 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.8 | 0.4 | 0.4 | 1.6 | 0.0 | 4 | 1 |
| Ash (g) | 2.2 | 0.0 | 0.6 | 1.2 | 6.0 | 0.1 | 0.0 | n/a | 3.7 | 2.3 | 2.6 | 2.1 | 0.5 | 21 | 5 |
| Aspartic acid (g) | 0.7 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | n/a | 1.4 | 0.8 | 0.9 | 2.7 | 0.1 | 7 | 2 |
| Beta-sitosterol | n/a | 1.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 201.5 | 6.8 | 36.8 | 4.3 | 1.4 | 5.1 | 1.1 | n/a | 866.6 | 315.0 | 435.5 | 112.0 | 8.7 | 1,995 | 499 |
| Calories | 45.3 | 203.6 | 64.0 | 31.2 | 0.0 | 2.9 | 3.1 | n/a | 354.0 | 122.4 | 234.2 | 286.0 | 10.1 | 1,357 | 339 |
| Calories (kj) | 187.4 | 851.7 | 265.6 | 131.8 | 0.0 | 12.1 | 12.9 | n/a | 1,481.1 | 512.6 | 980.9 | 1,198.0 | 41.7 | 5,676 | 1,419 |
| Campesterol | n/a | 0.0 | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Carbohydrates (g) | 6.6 | 0.0 | 14.9 | 4.6 | 0.0 | 0.7 | 0.3 | n/a | 0.3 | 1.2 | 17.0 | 1.4 | 0.8 | 48 | 12 |
| Cholesterol (mg) | 0.0 | 61.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 94.3 | 25.0 | 51.2 | 744.0 | 0.0 | 976 | 244 |
| Copper (mg) | 0.2 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.1 | 0.5 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 4.5 | 0.0 | 2.7 | 1.4 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 10 | 2 |
| Folate (mcg) | 226.5 | 0.9 | 30.4 | 24.1 | 0.0 | 0.2 | 0.4 | n/a | 8.6 | 2.8 | 18.3 | 94.0 | 1.1 | 407 | 102 |
| Folate, DFE (mcg) | 226.5 | 0.9 | 30.4 | 24.1 | 0.0 | 0.2 | 0.4 | n/a | 8.6 | 2.8 | 18.3 | 94.0 | 1.1 | 407 | 102 |
| Folate, food (mcg) | 226.5 | 0.9 | 30.4 | 24.1 | 0.0 | 0.2 | 0.4 | n/a | 8.6 | 2.8 | 18.3 | 94.0 | 1.1 | 407 | 102 |
| Folic acid (mcg) | 0.0 | 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 |
| Fructose (g) | 0.3 | n/a | 2.1 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.4 | n/a | 3.2 | 2.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.7 | 0.1 | 6 | 2 |
| Glutamic acid (g) | 0.8 | 0.1 | 0.4 | 0.5 | 0.0 | 0.0 | n/a | n/a | 5.1 | 2.5 | 2.5 | 3.3 | 0.1 | 15 | 4 |
| Glycine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.2 | 0.3 | 0.9 | 0.0 | 2 | 1 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.0 | 0.3 | 0.3 | 0.6 | 0.0 | 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 | 0.0 | 0 | 0 |
| Iron (mg) | 3.0 | 0.0 | 0.3 | 0.7 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.3 | 0.2 | 3.5 | 0.2 | 8 | 2 |
| Isoleucine (g) | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.4 | 0.6 | 0.7 | 1.3 | 0.0 | 4 | 1 |
| Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 2.7 | 1.1 | 1.2 | 2.2 | 0.0 | 8 | 2 |
| Lysine (g) | 0.4 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 2.3 | 0.8 | 1.0 | 1.8 | 0.0 | 7 | 2 |
| Magnesium (mg) | 117.1 | 0.6 | 16.0 | 12.8 | 0.1 | 2.0 | 1.1 | n/a | 30.9 | 10.8 | 47.6 | 24.0 | 7.4 | 270 | 68 |
| Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 1.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 2 | 0 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | 0.3 | 0.3 | 0.8 | 0.0 | 2 | 1 |
| Monounsaturated Fat (g) | 0.0 | 6.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 8.6 | 2.4 | 3.9 | 7.3 | 0.4 | 29 | 7 |
| Niacin (mg) | 0.8 | 0.0 | 0.2 | 5.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 0.2 | 0.1 | 7 | 2 |
| Pantothenic acid (mg) | 0.1 | 0.0 | 0.2 | 2.1 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.1 | 1.1 | 3.1 | 0.0 | 7 | 2 |
| Phenylalanine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.5 | 0.6 | 0.6 | 1.4 | 0.0 | 5 | 1 |
| Phosphorus (mg) | 76.5 | 6.8 | 46.4 | 121.9 | 0.0 | 1.8 | 1.2 | n/a | 518.6 | 207.0 | 340.4 | 396.0 | 15.9 | 1,733 | 433 |
| Phytosterols | n/a | n/a | 24.0 | n/a | 0.0 | 1.1 | 0.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | 25 | 6 |
| Polyunsaturated Fat (g) | 0.1 | 0.9 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | 0.3 | 0.5 | 3.8 | 0.1 | 8 | 2 |
| Potassium (mg) | 540.5 | 6.8 | 233.6 | 450.8 | 0.5 | 15.3 | 2.1 | n/a | 69.4 | 35.5 | 552.7 | 276.0 | 20.7 | 2,204 | 551 |
| Proline (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 3.3 | 1.3 | 1.2 | 1.0 | 0.1 | 7 | 2 |
| Protein (g) | 5.7 | 0.2 | 1.8 | 4.4 | 0.0 | 0.1 | 0.0 | n/a | 25.6 | 10.9 | 12.0 | 25.1 | 0.7 | 86 | 22 |
| Retinol (mcg) | 0.0 | 190.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 229.7 | 63.3 | 113.5 | 320.0 | 0.0 | 917 | 229 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.6 | 0.9 | 0.0 | 3 | 1 |
| Saturated Fat (g) | 0.1 | 14.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 16.2 | 4.9 | 8.3 | 6.3 | 0.0 | 51 | 13 |
| Selenium (mcg) | 9.4 | 0.3 | 0.8 | 13.2 | 0.0 | 0.1 | 0.0 | n/a | 12.4 | 5.0 | 7.3 | 61.4 | 4.9 | 115 | 29 |
| Serine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.5 | 0.7 | 0.7 | 1.9 | 0.0 | 5 | 1 |
| Sodium (mg) | 115.6 | 3.1 | 6.4 | 7.1 | 2,325.5 | 0.2 | 0.1 | n/a | 288.0 | 434.2 | 179.3 | 284.0 | 170.3 | 3,814 | 953 |
| Starch (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Stigmasterol | n/a | 0.0 | n/a | 0.0 | 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 | 1.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 1 |
| Sugar (g) | 1.0 | 0.0 | 6.8 | 2.8 | 0.0 | 0.0 | 0.2 | n/a | 0.3 | 0.3 | n/a | 0.7 | 0.1 | 12 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 1 | 0 |
| Threonine (g) | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.9 | 0.4 | 0.5 | 1.1 | 0.0 | 4 | 1 |
| Tocopherol, alpha (mg) | 4.5 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | n/a | 2.1 | 0.1 | 8 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 1.0 | 0.3 | 2 | 0 |
| Total Fat (g) | 0.9 | 23.0 | 0.2 | 0.5 | 0.0 | 0.0 | 0.2 | n/a | 27.7 | 8.1 | 13.4 | 19.0 | 0.6 | 94 | 23 |
| 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 | 0.1 | 0.0 | 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 | 0.1 | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.1 | 0.2 | 0.3 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.5 | 0.7 | 0.6 | 1.0 | 0.0 | 4 | 1 |
| Valine (g) | 0.3 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 1.9 | 0.7 | 0.8 | 1.7 | 0.0 | 6 | 1 |
| Vitamin A, IU (IU) | 18,316.0 | 709.7 | 3.2 | 0.0 | 0.0 | 6.3 | 0.6 | n/a | 812.6 | 245.7 | 505.1 | 1,080.0 | 10.7 | 21,690 | 5,422 |
| Vitamin A, RAE (mcg) | 915.3 | 194.3 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 232.3 | 65.0 | 120.8 | 320.0 | 0.6 | 1,849 | 462 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.4 | 0.6 | 1.3 | 1.8 | 0.0 | 5 | 1 |
| Vitamin B-6 (mg) | 0.3 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.3 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 8.6 | 0.0 | 11.8 | 3.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 5.5 | 0.0 | 0.2 | 29 | 7 |
| Vitamin D (IU) | 0.0 | 17.0 | 0.0 | 9.9 | 0.0 | 0.0 | 0.0 | n/a | 20.6 | 6.0 | n/a | 164.0 | 0.0 | 217 | 54 |
| Water (g) | 140.8 | 5.1 | 142.6 | 131.1 | 0.0 | 0.1 | 0.0 | n/a | 28.4 | 5.9 | 320.9 | 152.3 | 12.4 | 940 | 235 |
| Zinc (mg) | 0.9 | 0.0 | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 3.3 | 1.1 | 1.4 | 2.6 | 0.1 | 10 | 3 |
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.