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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3 tablespoons (43g) unsalted butter |
2 medium (220g) onions |
3 (9g) garlic cloves |
20 ounces (568g) frozen chopped spinach |
1 cup (150g) feta cheese |
3/4 cup (75g) parmesan cheese |
4 (200g) eggs |
1 tablespoon (7g) dry breadcrumbs |
1 teaspoon (6g) salt |
3/4 teaspoon (2g) white pepper |
1/2 teaspoon (1g) nutmeg |
2 sheets (491g) frozen puff pastry |
1 large (50g) eggs |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 1.2 | 1.0 | 0.9 | 1.5 | 0.0 | 0.0 | n/a | n/a | 1.1 | 0.4 | 6 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | 0.1 | 2.7 | 0.7 | 1.2 | 1.6 | 0.0 | 0.0 | n/a | n/a | 1.3 | 0.4 | 8 | 1 |
| Ash (g) | 0.0 | 0.8 | 0.1 | 8.1 | 7.8 | 6.0 | 2.1 | 0.2 | 6.0 | 0.0 | 0.0 | 4.9 | 0.5 | 37 | 6 |
| Aspartic acid (g) | 0.0 | 0.2 | 0.0 | 2.4 | 1.2 | 2.0 | 2.7 | 0.1 | 0.0 | n/a | n/a | 1.5 | 0.7 | 11 | 2 |
| Beta-sitosterol (mg) | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 10.2 | 50.6 | 16.3 | 732.7 | 739.5 | 831.8 | 112.0 | 12.4 | 1.4 | 4.8 | 2.2 | 49.1 | 28.0 | 2,591 | 432 |
| Calories | 305.4 | 88.0 | 13.4 | 164.7 | 396.0 | 323.3 | 286.0 | 26.7 | 0.0 | 5.3 | 6.2 | 2,707.2 | 71.5 | 4,394 | 732 |
| Calories (kj) | 1,277.6 | 365.2 | 56.1 | 681.6 | 1,654.5 | 1,353.8 | 1,198.0 | 111.6 | 0.0 | 22.3 | 25.7 | 11,324.9 | 299.5 | 18,371 | 3,062 |
| Campesterol (mg) | 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 |
| Carbohydrates (g) | 0.0 | 20.5 | 3.0 | 23.9 | 6.1 | 3.0 | 1.4 | 4.9 | 0.0 | 1.2 | 0.6 | 221.6 | 0.4 | 287 | 48 |
| Cholesterol (mg) | 91.6 | 0.0 | 0.0 | 0.0 | 133.5 | 66.0 | 744.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 186.0 | 1,221 | 204 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.8 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.8 | 0.1 | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 3.7 | 0.2 | 16.5 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.5 | 0.2 | 7.4 | 0.0 | 29 | 5 |
| Folate (mcg) | 1.3 | 41.8 | 0.3 | 823.6 | 48.0 | 7.5 | 94.0 | 7.2 | 0.0 | 0.2 | 0.9 | 383.2 | 23.5 | 1,431 | 239 |
| Folate, DFE (mcg) | 1.3 | 41.8 | 0.3 | 823.6 | 48.0 | 7.5 | 94.0 | 11.1 | 0.0 | 0.2 | 0.9 | 609.2 | 23.5 | 1,661 | 277 |
| Folate, food (mcg) | 1.3 | 41.8 | 0.3 | 823.6 | 48.0 | 7.5 | 94.0 | 1.7 | 0.0 | 0.2 | 0.9 | 63.9 | 23.5 | 1,107 | 184 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.5 | 0.0 | 0.0 | 0.0 | 319.4 | 0.0 | 325 | 54 |
| Fructose | n/a | 2.8 | n/a | 1.0 | n/a | 0.1 | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.0 | 4 | 1 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 4.3 | n/a | 1.4 | n/a | 0.1 | 0.7 | 0.1 | n/a | n/a | n/a | n/a | 0.2 | 7 | 1 |
| Glutamic acid (g) | 0.1 | 0.6 | 0.1 | 2.9 | 3.6 | 6.5 | 3.3 | 0.3 | 0.0 | n/a | n/a | 12.6 | 0.8 | 31 | 5 |
| Glycine (g) | 0.0 | 0.1 | 0.0 | 1.3 | 0.1 | 0.6 | 0.9 | 0.0 | 0.0 | n/a | n/a | 1.2 | 0.2 | 4 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.6 | 0.8 | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.8 | 0.2 | 3 | 1 |
| Iron (mg) | 0.0 | 0.5 | 0.2 | 10.7 | 1.0 | 0.7 | 3.5 | 0.3 | 0.0 | 0.3 | 0.0 | 12.6 | 0.9 | 31 | 5 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.7 | 1.2 | 1.5 | 1.3 | 0.0 | 0.0 | n/a | n/a | 1.3 | 0.3 | 7 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.0 | 1.1 | 2.1 | 2.8 | 2.2 | 0.1 | 0.0 | n/a | n/a | 2.5 | 0.5 | 11 | 2 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 1.4 | 1.8 | 2.2 | 1.8 | 0.0 | 0.0 | n/a | n/a | 0.7 | 0.5 | 9 | 1 |
| Magnesium (mg) | 0.9 | 22.0 | 2.3 | 426.0 | 28.5 | 28.5 | 24.0 | 2.9 | 0.1 | 1.6 | 2.1 | 78.6 | 6.0 | 623 | 104 |
| Maltose | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.3 | 0.2 | 4.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 2.4 | 0.0 | 7 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.6 | 0.8 | 0.8 | 0.0 | 0.0 | n/a | n/a | 0.6 | 0.2 | 3 | 1 |
| Monounsaturated Fat (g) | 9.0 | 0.0 | 0.0 | 0.0 | 6.9 | 6.3 | 7.3 | 0.1 | 0.0 | 0.0 | 0.0 | 106.1 | 1.8 | 138 | 23 |
| Niacin (mg) | 0.0 | 0.3 | 0.1 | 2.9 | 1.5 | 0.1 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 20.5 | 0.0 | 26 | 4 |
| Pantothenic acid (mg) | 0.0 | 0.3 | 0.1 | 0.5 | 1.5 | 0.2 | 3.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.8 | 6 | 1 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.0 | 1.2 | 1.0 | 1.6 | 1.4 | 0.0 | 0.0 | n/a | n/a | 1.8 | 0.3 | 7 | 1 |
| Phosphorus (mg) | 10.2 | 63.8 | 13.8 | 278.3 | 505.5 | 546.8 | 396.0 | 11.1 | 0.0 | 3.2 | 2.5 | 294.8 | 99.0 | 2,225 | 371 |
| Phytosterols | n/a | 33.0 | n/a | n/a | n/a | n/a | n/a | 0.5 | 0.0 | 1.0 | 0.7 | n/a | n/a | 35 | 6 |
| Polyunsaturated Fat (g) | 1.3 | 0.0 | 0.0 | 0.5 | 0.9 | 0.9 | 3.8 | 0.1 | 0.0 | 0.0 | 0.0 | 24.0 | 1.0 | 33 | 5 |
| Potassium (mg) | 10.2 | 321.2 | 36.1 | 1,965.3 | 93.0 | 93.8 | 276.0 | 13.2 | 0.5 | 1.3 | 4.1 | 299.7 | 69.0 | 3,183 | 531 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 1.1 | 2.1 | 3.5 | 1.0 | 0.1 | 0.0 | n/a | n/a | 4.2 | 0.3 | 12 | 2 |
| Protein (g) | 0.4 | 2.4 | 0.6 | 20.6 | 21.3 | 28.8 | 25.1 | 0.9 | 0.0 | 0.2 | 0.1 | 35.9 | 6.3 | 143 | 24 |
| Retinol (mcg) | 285.8 | 0.0 | 0.0 | 0.0 | 187.5 | 167.3 | 320.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 80.0 | 1,041 | 173 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 1.3 | 1.3 | 0.4 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.2 | 6 | 1 |
| Saturated Fat (g) | 21.9 | 0.1 | 0.0 | 0.2 | 22.4 | 13.0 | 6.3 | 0.1 | 0.0 | 0.0 | 0.3 | 47.4 | 1.6 | 113 | 19 |
| Selenium (mcg) | 0.4 | 1.1 | 1.3 | 34.1 | 22.5 | 13.3 | 61.4 | 1.7 | 0.0 | 0.1 | 0.0 | 118.9 | 15.4 | 270 | 45 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 1.0 | 1.8 | 1.7 | 1.9 | 0.0 | 0.0 | n/a | n/a | 1.7 | 0.5 | 9 | 1 |
| Sodium (mg) | 4.7 | 8.8 | 1.5 | 420.3 | 1,674.0 | 1,146.8 | 284.0 | 49.4 | 2,325.5 | 0.1 | 0.2 | 1,223.4 | 71.0 | 7,210 | 1,202 |
| Starch | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 4.0 | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Stigmasterol (mg) | 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 |
| Sucrose | n/a | 2.2 | n/a | 1.4 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 4 | 1 |
| Sugar (g) | 0.0 | 9.3 | 0.1 | 3.7 | 6.1 | 0.7 | 0.7 | 0.4 | 0.0 | n/a | 0.3 | 3.6 | 0.2 | 25 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.5 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 2.0 | 0.0 | 3 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 1.2 | 1.0 | 1.1 | 1.1 | 0.0 | 0.0 | n/a | n/a | 1.0 | 0.3 | 6 | 1 |
| Tocopherol, alpha (mg) | 1.0 | 0.0 | 0.0 | 16.5 | 0.3 | 0.2 | 2.1 | 0.0 | 0.0 | n/a | 0.0 | 2.7 | 0.5 | 23 | 4 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | n/a | 0.8 | n/a | n/a | 1.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.3 | 2 | 0 |
| Total Fat (g) | 34.6 | 0.2 | 0.0 | 3.2 | 31.9 | 21.5 | 19.0 | 0.4 | 0.0 | 0.0 | 0.4 | 187.2 | 4.8 | 303 | 51 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | 0.4 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.1 | 2 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 1.2 | 1.0 | 1.7 | 1.0 | 0.0 | 0.0 | n/a | n/a | 1.0 | 0.2 | 6 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 1.0 | 1.6 | 1.9 | 1.7 | 0.0 | 0.0 | n/a | n/a | 1.5 | 0.4 | 8 | 1 |
| Vitamin A, IU (IU) | 1,064.6 | 4.4 | 0.8 | 66,603.7 | 633.0 | 648.8 | 1,080.0 | 0.0 | 0.0 | 0.0 | 1.2 | 4.9 | 270.0 | 70,311 | 11,719 |
| Vitamin A, RAE (mcg) | 291.4 | 0.0 | 0.0 | 3,328.5 | 187.5 | 171.8 | 320.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 80.0 | 4,379 | 730 |
| Vitamin B-12 (mcg) | 0.1 | 0.0 | 0.0 | 0.0 | 2.5 | 1.7 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 7 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.3 | 0.1 | 1.0 | 0.6 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 3 | 0 |
| Vitamin C (mg) | 0.0 | 16.3 | 2.8 | 31.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 51 | 8 |
| Vitamin D (IU) | 25.6 | 0.0 | 0.0 | 0.0 | 24.0 | 15.8 | 164.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 41.0 | 270 | 45 |
| Water (g) | 7.6 | 196.0 | 5.3 | 512.2 | 82.8 | 15.6 | 152.3 | 0.4 | 0.0 | 0.2 | 0.1 | 41.8 | 38.1 | 1,052 | 175 |
| Zinc (mg) | 0.0 | 0.4 | 0.1 | 3.2 | 4.3 | 2.9 | 2.6 | 0.1 | 0.0 | 0.0 | 0.0 | 2.6 | 0.6 | 17 | 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.