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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10 ounces (284g) frozen broccoli |
10 ounces (284g) spinach leaves |
1 (110g) onions |
2 (30g) green onions |
2 tablespoons (27g) olive oil |
8 ounces (241g) feta cheese |
2 (100g) eggs |
2 tablespoons (6g) fresh chives |
2 tablespoons (1g) fresh dill |
1/2 cup (30g) parsley |
1 to taste (0g) fresh ground black pepper |
24 (456g) phyllo pastry sheets |
1/2 cup (114g) butter |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 1.5 | 0.7 | 0.0 | 0.0 | 0.1 | n/a | 1.0 | 0.0 | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.4 | 0.5 | 0.1 | 0.0 | 0.0 | 1.1 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 1.3 | 0.0 | 4 | 1 |
| Ash (g) | 1.9 | 4.9 | 0.4 | 0.2 | 0.0 | 12.5 | 1.1 | 0.1 | 0.0 | 0.7 | n/a | 7.3 | 2.4 | 31 | 4 |
| Aspartic acid (g) | 0.6 | 0.7 | 0.1 | 0.1 | 0.0 | 1.9 | 1.3 | 0.0 | 0.0 | 0.1 | n/a | 1.4 | 0.1 | 6 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.5 | 5 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 159.0 | 280.7 | 25.3 | 21.6 | 0.3 | 1,187.3 | 56.0 | 5.5 | 2.3 | 41.4 | n/a | 50.2 | 27.2 | 1,857 | 232 |
| Calories | 73.8 | 65.2 | 44.0 | 9.6 | 238.7 | 635.8 | 143.0 | 1.8 | 0.5 | 10.8 | n/a | 1,363.4 | 813.8 | 3,400 | 425 |
| Calories (kj) | 312.4 | 275.0 | 182.6 | 40.5 | 998.7 | 2,656.4 | 599.0 | 7.6 | 2.0 | 45.3 | n/a | 5,704.6 | 3,403.9 | 14,228 | 1,778 |
| Campesterol | 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 | 0 | 0 |
| Carbohydrates (g) | 13.6 | 10.3 | 10.3 | 2.2 | 0.0 | 9.9 | 0.7 | 0.3 | 0.1 | 1.9 | n/a | 239.9 | 0.1 | 289 | 36 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 214.3 | 372.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 244.0 | 830 | 104 |
| Copper (mg) | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.0 | 1 | 0 |
| Cystine (g) | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.7 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 8.5 | 6.2 | 1.9 | 0.8 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.0 | n/a | 8.7 | 0.0 | 27 | 3 |
| Folate (mcg) | 190.3 | 550.0 | 20.9 | 19.2 | 0.0 | 77.1 | 47.0 | 6.3 | 1.7 | 45.6 | n/a | 401.3 | 3.4 | 1,363 | 170 |
| Folate, DFE (mcg) | 190.3 | 550.0 | 20.9 | 19.2 | 0.0 | 77.1 | 47.0 | 6.3 | 1.7 | 45.6 | n/a | 624.7 | 3.4 | 1,586 | 198 |
| Folate, food (mcg) | 190.3 | 550.0 | 20.9 | 19.2 | 0.0 | 77.1 | 47.0 | 6.3 | 1.7 | 45.6 | n/a | 82.1 | 3.4 | 1,044 | 130 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 319.2 | 0.0 | 319 | 40 |
| Fructose (g) | 2.4 | 0.4 | 1.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Galactose | n/a | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 2.1 | 0.3 | 2.2 | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Glutamic acid (g) | 1.1 | 1.0 | 0.3 | 0.1 | 0.0 | 5.8 | 1.7 | 0.0 | 0.0 | 0.1 | n/a | 10.9 | 0.2 | 21 | 3 |
| Glycine (g) | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 0.0 | 3 | 0 |
| Histidine (g) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.0 | 2 | 0 |
| Iron (mg) | 2.3 | 7.7 | 0.2 | 0.4 | 0.2 | 1.6 | 1.8 | 0.1 | 0.1 | 1.9 | n/a | 14.6 | 0.0 | 31 | 4 |
| Isoleucine (g) | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 1.9 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.1 | 5 | 1 |
| Lactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 3.4 | 1.1 | 0.0 | 0.0 | 0.1 | n/a | 2.2 | 0.1 | 8 | 1 |
| Lysine (g) | 0.4 | 0.5 | 0.0 | 0.0 | 0.0 | 2.9 | 0.9 | 0.0 | 0.0 | 0.1 | n/a | 0.7 | 0.1 | 6 | 1 |
| Magnesium (mg) | 51.1 | 224.0 | 11.0 | 6.0 | 0.0 | 45.8 | 12.0 | 2.5 | 0.6 | 15.0 | n/a | 68.4 | 2.3 | 439 | 55 |
| Maltose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.8 | 2.5 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.2 | 0.0 | 6 | 1 |
| Methionine (g) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.9 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.0 | 19.7 | 11.1 | 3.7 | 0.0 | 0.0 | 0.1 | n/a | 14.4 | 23.9 | 73 | 9 |
| Niacin (mg) | 1.3 | 2.1 | 0.1 | 0.2 | 0.0 | 2.4 | 0.1 | 0.0 | 0.0 | 0.4 | n/a | 18.6 | 0.0 | 25 | 3 |
| Pantothenic acid (mg) | 0.8 | 0.2 | 0.1 | 0.0 | 0.0 | 2.3 | 1.5 | 0.0 | 0.0 | 0.1 | n/a | 1.4 | 0.1 | 7 | 1 |
| Phenylalanine (g) | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 1.6 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 1.6 | 0.0 | 5 | 1 |
| Phosphorus (mg) | 142.0 | 138.9 | 31.9 | 11.1 | 0.0 | 811.6 | 198.0 | 3.5 | 0.7 | 17.4 | n/a | 342.0 | 27.2 | 1,724 | 216 |
| Phytosterols | n/a | 25.5 | 16.5 | n/a | 59.7 | n/a | n/a | 0.5 | n/a | 1.5 | n/a | n/a | n/a | 104 | 13 |
| Polyunsaturated Fat (g) | 0.4 | 0.5 | 0.0 | 0.0 | 2.8 | 1.4 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 4.2 | 3.5 | 15 | 2 |
| Potassium (mg) | 602.1 | 1,582.0 | 160.6 | 82.8 | 0.3 | 149.3 | 138.0 | 17.8 | 8.2 | 166.2 | n/a | 337.4 | 27.2 | 3,272 | 409 |
| Proline (g) | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 3.3 | 0.5 | 0.0 | 0.0 | 0.1 | n/a | 3.8 | 0.1 | 8 | 1 |
| Protein (g) | 8.0 | 8.1 | 1.2 | 0.5 | 0.0 | 34.2 | 12.6 | 0.2 | 0.0 | 0.9 | n/a | 32.4 | 1.0 | 99 | 12 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 301.0 | 160.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 761.6 | 1,223 | 153 |
| Riboflavin (mg) | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 2.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 1.6 | 0.0 | 5 | 1 |
| Saturated Fat (g) | 0.1 | 0.2 | 0.0 | 0.0 | 3.7 | 36.0 | 3.1 | 0.0 | 0.0 | 0.0 | n/a | 6.7 | 58.3 | 108 | 14 |
| Selenium (mcg) | 8.0 | 2.8 | 0.6 | 0.2 | 0.0 | 36.1 | 30.7 | 0.1 | n/a | 0.0 | n/a | 106.2 | 1.1 | 186 | 23 |
| Serine (g) | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 2.8 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 1.6 | 0.1 | 6 | 1 |
| Sodium (mg) | 68.2 | 224.0 | 4.4 | 4.8 | 0.5 | 2,687.7 | 142.0 | 0.2 | 0.7 | 16.8 | n/a | 2,202.5 | 810.4 | 6,162 | 770 |
| Starch | 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 | 0 | 0 |
| Stigmasterol | 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 | 0 | 0 |
| Sucrose | n/a | 0.2 | 1.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 3.8 | 1.2 | 4.7 | 0.7 | 0.0 | 9.9 | 0.4 | 0.1 | n/a | 0.3 | n/a | 0.8 | 0.1 | 22 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.5 | 0.0 | 3 | 0 |
| Threonine (g) | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 1.5 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.0 | 4 | 0 |
| Tocopherol, alpha (mg) | 3.5 | 5.8 | 0.0 | 0.2 | 3.9 | 0.4 | 1.1 | 0.0 | n/a | 0.2 | n/a | 0.4 | 2.6 | 18 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.8 | 0.5 | 0.0 | n/a | 0.2 | n/a | 0.5 | n/a | n/a | 0.2 | n/a | n/a | 0.0 | 2 | 0 |
| Total Fat (g) | 0.8 | 1.1 | 0.1 | 0.1 | 27.0 | 51.2 | 9.5 | 0.0 | 0.0 | 0.2 | n/a | 27.4 | 92.1 | 210 | 26 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3.4 | 3 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3.7 | 4 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 1.6 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.0 | 4 | 0 |
| Valine (g) | 0.4 | 0.5 | 0.0 | 0.0 | 0.0 | 2.6 | 0.9 | 0.0 | 0.0 | 0.1 | n/a | 1.3 | 0.1 | 6 | 1 |
| Vitamin A, IU (IU) | 2,936.6 | 26,585.7 | 2.2 | 299.1 | 0.0 | 1,016.3 | 540.0 | 261.2 | 85.9 | 2,527.2 | n/a | 0.0 | 2,836.4 | 37,090 | 4,636 |
| Vitamin A, RAE (mcg) | 147.7 | 1,329.7 | 0.0 | 15.0 | 0.0 | 301.0 | 160.0 | 13.1 | 4.3 | 126.3 | n/a | 0.0 | 776.3 | 2,873 | 359 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.1 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 5 | 1 |
| Vitamin B-6 (mg) | 0.4 | 0.6 | 0.1 | 0.0 | 0.0 | 1.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 160.2 | 79.7 | 8.1 | 5.6 | 0.0 | 0.0 | 0.0 | 3.5 | 0.9 | 39.9 | n/a | 0.0 | 0.0 | 298 | 37 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 38.5 | 82.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 68.1 | 189 | 24 |
| Water (g) | 259.7 | 259.1 | 98.0 | 26.9 | 0.0 | 133.0 | 76.2 | 5.4 | 1.0 | 26.3 | n/a | 148.7 | 18.0 | 1,052 | 132 |
| Zinc (mg) | 1.4 | 1.5 | 0.2 | 0.1 | 0.0 | 6.9 | 1.3 | 0.0 | 0.0 | 0.3 | n/a | 2.2 | 0.1 | 14 | 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.