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 tablespoon (14g) extra virgin olive oil |
1 small (70g) red onions |
4 (12g) garlic cloves |
5 ounces (142g) frozen chopped spinach |
3/4 cup (113g) feta cheese |
1/2 lb (227g) ground beef |
1/2 lb (227g) ground lamb |
1 tablespoon (0g) seasoning |
1 (50g) eggs |
1/4 cup (30g) Italian breadcrumbs |
1 1/2 cups (0g) Greek yogurt |
1/3 (100g) seedless cucumber |
3 tablespoons (2g) fresh dill |
1/2 (29g) lemons |
1/2 teaspoon (0g) oregano |
1 to taste (0g) salt |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.7 | 2.6 | 2.3 | n/a | 0.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 2 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.0 | 0.1 | 0.1 | 0.7 | 0.5 | 2.7 | 2.2 | n/a | 0.4 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 2 |
Ash (g) | 0.0 | 0.2 | 0.2 | 2.0 | 5.9 | 2.1 | 2.0 | n/a | 0.5 | 1.7 | n/a | 0.4 | 0.0 | 0.1 | 0.0 | n/a | 15 | 4 |
Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 0.6 | 0.9 | 3.8 | 3.3 | n/a | 0.7 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 10 | 2 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 0.1 | 16.1 | 21.7 | 183.2 | 554.6 | 34.0 | 36.4 | n/a | 28.0 | 54.6 | n/a | 16.0 | 3.5 | 7.5 | 2.7 | n/a | 958 | 240 |
Calories | 119.3 | 28.0 | 17.9 | 41.2 | 297.0 | 487.6 | 640.7 | n/a | 71.5 | 114.9 | n/a | 15.0 | 0.7 | 8.4 | 0.4 | n/a | 1,843 | 461 |
Calories (kj) | 499.4 | 116.2 | 74.8 | 170.4 | 1,240.9 | 2,036.6 | 2,681.0 | n/a | 299.5 | 481.2 | n/a | 65.2 | 3.0 | 35.1 | 1.9 | n/a | 7,705 | 1,926 |
Carbohydrates (g) | 0.0 | 6.5 | 4.0 | 6.0 | 4.6 | 0.0 | 0.0 | n/a | 0.4 | 20.5 | n/a | 3.6 | 0.1 | 2.7 | 0.1 | n/a | 49 | 12 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 100.1 | 154.2 | 165.9 | n/a | 186.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 607 | 152 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.2 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.4 | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 0.0 | 1.2 | 0.3 | 4.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | n/a | 0.5 | 0.0 | 0.8 | 0.1 | n/a | 8 | 2 |
Folate (mcg) | 0.0 | 13.3 | 0.4 | 205.9 | 36.0 | 13.6 | 40.9 | n/a | 23.5 | 35.7 | n/a | 7.0 | 2.5 | 3.2 | 0.4 | n/a | 382 | 96 |
Folate, DFE (mcg) | 0.0 | 13.3 | 0.4 | 205.9 | 36.0 | 13.6 | 40.9 | n/a | 23.5 | 56.4 | n/a | 7.0 | 2.5 | 3.2 | 0.4 | n/a | 403 | 101 |
Folate, food (mcg) | 0.0 | 13.3 | 0.4 | 205.9 | 36.0 | 13.6 | 40.9 | n/a | 23.5 | 6.0 | n/a | 7.0 | 2.5 | 3.2 | 0.4 | n/a | 353 | 88 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 29.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 30 | 7 |
Fructose | n/a | 0.9 | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.0 | 0.6 | n/a | 0.9 | n/a | n/a | 0.0 | n/a | 3 | 1 |
Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 1.4 | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.2 | 0.5 | n/a | 0.8 | n/a | n/a | 0.0 | n/a | 3 | 1 |
Glutamic acid (g) | 0.0 | 0.2 | 0.1 | 0.7 | 2.7 | 6.3 | 5.5 | n/a | 0.8 | 1.3 | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | 18 | 4 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 2.8 | 1.8 | n/a | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 6 | 1 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 1.4 | 1.2 | n/a | 0.2 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
Iron (mg) | 0.1 | 0.1 | 0.2 | 2.7 | 0.7 | 4.7 | 3.5 | n/a | 0.9 | 1.5 | n/a | 0.3 | 0.1 | 0.2 | 0.1 | n/a | 15 | 4 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 | 1.9 | 1.8 | n/a | 0.3 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 1.6 | 3.3 | 2.9 | n/a | 0.5 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 9 | 2 |
Lysine (g) | 0.0 | 0.0 | 0.0 | 0.4 | 1.4 | 3.5 | 3.3 | n/a | 0.5 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 9 | 2 |
Magnesium (mg) | 0.0 | 7.0 | 3.0 | 106.5 | 21.4 | 40.8 | 47.7 | n/a | 6.0 | 13.8 | n/a | 13.0 | 0.9 | 2.3 | 0.5 | n/a | 263 | 66 |
Maltose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.6 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.2 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 1.1 | 1.0 | n/a | 0.2 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.0 | 5.2 | 14.9 | 21.8 | n/a | 1.8 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 54 | 13 |
Niacin (mg) | 0.0 | 0.1 | 0.1 | 0.7 | 1.1 | 10.5 | 13.5 | n/a | 0.0 | 1.8 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 28 | 7 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 1.1 | 1.2 | 1.5 | n/a | 0.8 | 0.2 | n/a | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 5 | 1 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.8 | 1.6 | 1.5 | n/a | 0.3 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
Phosphorus (mg) | 0.0 | 20.3 | 18.4 | 69.6 | 379.1 | 387.8 | 356.7 | n/a | 99.0 | 53.1 | n/a | 24.1 | 1.1 | 4.6 | 0.2 | n/a | 1,414 | 354 |
Phytosterols (mg) | 29.8 | 10.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 14.0 | n/a | n/a | 0.3 | n/a | 55 | 14 |
Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 0.1 | 0.7 | 1.0 | 4.2 | n/a | 1.0 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 9 | 2 |
Potassium (mg) | 0.1 | 102.2 | 48.1 | 491.3 | 69.8 | 669.0 | 504.4 | n/a | 69.0 | 69.3 | n/a | 147.3 | 12.3 | 40.0 | 2.1 | n/a | 2,225 | 556 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.3 | 1.6 | 2.1 | 1.6 | n/a | 0.3 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 6 | 2 |
Protein (g) | 0.0 | 0.8 | 0.8 | 5.2 | 16.0 | 42.2 | 37.6 | n/a | 6.3 | 4.2 | n/a | 0.7 | 0.1 | 0.3 | 0.0 | n/a | 114 | 29 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 140.6 | 0.0 | 0.0 | n/a | 80.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 221 | 55 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.9 | 0.3 | 0.5 | n/a | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
Saturated Fat (g) | 1.9 | 0.0 | 0.0 | 0.1 | 16.8 | 13.3 | 23.2 | n/a | 1.6 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 57 | 14 |
Selenium (mcg) | 0.0 | 0.4 | 1.7 | 8.5 | 16.9 | 35.8 | 42.7 | n/a | 15.4 | 7.4 | n/a | 0.3 | n/a | 0.1 | 0.0 | n/a | 129 | 32 |
Serine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 1.3 | 1.7 | 1.4 | n/a | 0.5 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
Sodium (mg) | 0.3 | 2.8 | 2.0 | 105.1 | 1,255.5 | 149.7 | 134.0 | n/a | 71.0 | 527.7 | n/a | 2.0 | 1.0 | 0.6 | 0.0 | n/a | 2,252 | 563 |
Starch | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 16.5 | n/a | 0.8 | n/a | n/a | n/a | n/a | 17 | 4 |
Sucrose | n/a | 0.7 | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
Sugar (g) | 0.0 | 3.0 | 0.1 | 0.9 | 4.6 | 0.0 | 0.0 | n/a | 0.2 | 1.7 | n/a | 1.7 | n/a | 0.7 | 0.0 | n/a | 13 | 3 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.7 | 1.6 | 1.6 | n/a | 0.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.0 | 4.1 | 0.2 | 0.8 | 0.5 | n/a | 0.5 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 8 | 2 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.3 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
Total Fat (g) | 13.5 | 0.1 | 0.1 | 0.8 | 23.9 | 34.0 | 53.2 | n/a | 4.8 | 1.6 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 132 | 33 |
Trans-monoenoic Fat | 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 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | 2.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 2 | 1 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.4 | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.8 | 1.3 | 1.3 | n/a | 0.2 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
Valine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 1.2 | 2.1 | 2.0 | n/a | 0.4 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 6 | 2 |
Vitamin A, IU (IU) | 0.0 | 1.4 | 1.1 | 16,650.9 | 474.8 | 0.0 | 0.0 | n/a | 270.0 | 57.9 | n/a | 105.2 | 128.8 | 6.4 | 2.8 | n/a | 17,699 | 4,425 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 832.1 | 140.6 | 0.0 | 0.0 | n/a | 80.0 | 3.0 | n/a | 5.0 | 6.4 | 0.3 | 0.1 | n/a | 1,068 | 267 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 4.9 | 5.2 | n/a | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 13 | 3 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.2 | 0.5 | 0.8 | 0.3 | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
Vitamin C (mg) | 0.0 | 5.2 | 3.7 | 7.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | n/a | 2.8 | 1.4 | 15.4 | 0.0 | n/a | 37 | 9 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 18.0 | 9.1 | 4.5 | n/a | 41.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 73 | 18 |
Water (g) | 0.0 | 62.4 | 7.0 | 128.0 | 62.1 | 149.1 | 135.1 | n/a | 38.1 | 1.9 | n/a | 95.5 | 1.4 | 25.8 | 0.0 | n/a | 706 | 177 |
Zinc (mg) | 0.0 | 0.1 | 0.1 | 0.8 | 3.2 | 10.2 | 7.7 | n/a | 0.6 | 0.4 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 24 | 6 |
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.