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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1 tablespoon (14g) olive oil |
10 ounces (312g) frozen spinach |
4 (60g) scallions |
3 large (150g) eggs |
3/4 cup (182g) half-and-half |
1 tablespoon (7g) plain breadcrumbs |
2 teaspoons (1g) dried mint |
1 1/4 teaspoons (8g) kosher salt |
1 to taste (0g) fresh ground black pepper |
1 pinch (0g) cayenne pepper |
1 to taste (0g) nutmeg |
1/3 cup (50g) feta cheese |
12 ounces (343g) tomatoes |
2 (146g) pepperoncini peppers |
2 tablespoons (17g) kalamata olives |
2 tablespoons (27g) olive oil |
1 tablespoon (15g) fresh lemon juice |
1 to taste (0g) kosher salt |
1 to taste (0g) fresh ground black pepper |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.7 | 0.0 | 1.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 1.5 | 0.1 | 1.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Ash (g) | 0.0 | 4.5 | 0.5 | 1.6 | 1.2 | 0.2 | 0.1 | 7.5 | n/a | 0.0 | n/a | 2.6 | 1.7 | 2.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | 22 | 6 |
| Aspartic acid (g) | 0.0 | 1.3 | 0.1 | 2.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.4 | 0.5 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.1 | 403.0 | 43.2 | 84.0 | 190.6 | 12.4 | 14.9 | 1.8 | n/a | 0.2 | n/a | 246.3 | 34.3 | 10.2 | 14.8 | 0.3 | 0.9 | n/a | n/a | 1,057 | 264 |
| Calories | 119.3 | 90.6 | 19.2 | 214.5 | 236.0 | 26.7 | 2.9 | 0.0 | n/a | 0.4 | n/a | 131.9 | 61.7 | 30.7 | 19.3 | 238.7 | 3.2 | n/a | n/a | 1,195 | 299 |
| Calories (kj) | 499.4 | 374.9 | 81.0 | 898.5 | 989.2 | 111.6 | 11.9 | 0.0 | n/a | 1.5 | n/a | 550.9 | 253.7 | 128.5 | 80.8 | 998.7 | 13.4 | n/a | n/a | 4,994 | 1,249 |
| Carbohydrates (g) | 0.0 | 13.2 | 4.4 | 1.1 | 7.8 | 4.9 | 0.5 | 0.0 | n/a | 0.1 | n/a | 2.0 | 13.3 | 7.4 | 1.1 | 0.0 | 1.0 | n/a | n/a | 57 | 14 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 558.0 | 67.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 44.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 670 | 167 |
| Copper (mg) | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Cystine (g) | 0.0 | 0.1 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 9.1 | 1.6 | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 4.1 | 1.9 | 0.5 | 0.0 | 0.0 | n/a | n/a | 18 | 4 |
| Folate (mcg) | 0.0 | 453.0 | 38.4 | 70.5 | 5.4 | 7.2 | 5.3 | 0.0 | n/a | 0.1 | n/a | 16.0 | 51.4 | 14.6 | 0.0 | 0.0 | 2.9 | n/a | n/a | 665 | 166 |
| Folate, DFE (mcg) | 0.0 | 453.0 | 38.4 | 70.5 | 5.4 | 11.1 | 5.3 | 0.0 | n/a | 0.1 | n/a | 16.0 | 51.4 | 14.6 | 0.0 | 0.0 | 2.9 | n/a | n/a | 669 | 167 |
| Folate, food (mcg) | 0.0 | 453.0 | 38.4 | 70.5 | 5.4 | 1.7 | 5.3 | 0.0 | n/a | 0.1 | n/a | 16.0 | 51.4 | 14.6 | 0.0 | 0.0 | 2.9 | n/a | n/a | 659 | 165 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 6 | 1 |
| Fructose | n/a | 0.6 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 4.7 | n/a | n/a | n/a | 0.2 | n/a | n/a | 6 | 1 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.7 | n/a | 0.6 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 4.3 | n/a | n/a | n/a | 0.1 | n/a | n/a | 6 | 1 |
| Glutamic acid (g) | 0.0 | 1.6 | 0.2 | 2.5 | 1.1 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 1.2 | 1.5 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 9 | 2 |
| Glycine (g) | 0.0 | 0.7 | 0.1 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Histidine (g) | 0.0 | 0.2 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Iron (mg) | 0.1 | 5.9 | 0.9 | 2.6 | 0.1 | 0.3 | 0.9 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.9 | 0.7 | 0.6 | 0.2 | 0.0 | n/a | n/a | 14 | 3 |
| Isoleucine (g) | 0.0 | 0.4 | 0.0 | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.6 | 0.1 | 1.6 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.7 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Lysine (g) | 0.0 | 0.8 | 0.1 | 1.4 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Magnesium (mg) | 0.0 | 234.3 | 12.0 | 18.0 | 18.2 | 2.9 | 6.0 | 0.1 | n/a | 0.2 | n/a | 9.5 | 37.7 | 20.4 | 0.7 | 0.0 | 0.9 | n/a | n/a | 361 | 90 |
| Maltose | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 2.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Methionine (g) | 0.0 | 0.2 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 5.5 | 6.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.3 | 0.1 | 0.0 | 1.3 | 19.7 | 0.0 | n/a | n/a | 45 | 11 |
| Niacin (mg) | 0.0 | 1.6 | 0.3 | 0.1 | 0.1 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.5 | 2.0 | 1.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 6 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.3 | 0.0 | 2.3 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Phenylalanine (g) | 0.0 | 0.6 | 0.0 | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Phosphorus (mg) | 0.0 | 153.1 | 22.2 | 297.0 | 172.4 | 11.1 | 2.8 | 0.0 | n/a | 0.3 | n/a | 168.3 | 82.3 | 24.8 | 0.5 | 0.0 | 1.2 | n/a | n/a | 936 | 234 |
| Phytosterols (mg) | 29.8 | n/a | n/a | n/a | n/a | 0.5 | 0.8 | 0.0 | n/a | 0.1 | n/a | n/a | 24.0 | n/a | n/a | 59.7 | n/a | n/a | n/a | 115 | 29 |
| Polyunsaturated Fat (g) | 1.4 | 0.3 | 0.0 | 2.9 | 0.8 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.3 | 0.1 | 0.2 | 2.8 | 0.0 | n/a | n/a | 9 | 2 |
| Potassium (mg) | 0.1 | 1,080.9 | 165.6 | 207.0 | 236.0 | 13.2 | 19.2 | 0.6 | n/a | 2.3 | n/a | 31.0 | 812.6 | 273.0 | 1.3 | 0.3 | 15.2 | n/a | n/a | 2,858 | 715 |
| Proline (g) | 0.0 | 0.6 | 0.1 | 0.8 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.7 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Protein (g) | 0.0 | 11.3 | 1.1 | 18.8 | 5.4 | 0.9 | 0.2 | 0.0 | n/a | 0.0 | n/a | 7.1 | 3.0 | 1.3 | 0.1 | 0.0 | 0.1 | n/a | n/a | 49 | 12 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 240.0 | 172.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 62.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 475 | 119 |
| Riboflavin (mg) | 0.0 | 0.7 | 0.0 | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Saturated Fat (g) | 1.9 | 0.1 | 0.0 | 4.7 | 13.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 7.5 | 0.1 | 0.0 | 0.2 | 3.7 | 0.0 | n/a | n/a | 31 | 8 |
| Selenium (mcg) | 0.0 | 18.7 | 0.4 | 46.1 | 3.3 | 1.7 | n/a | 0.0 | n/a | 0.0 | n/a | 7.5 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | n/a | n/a | 78 | 20 |
| Serine (g) | 0.0 | 0.5 | 0.0 | 1.5 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Sodium (mg) | 0.3 | 231.2 | 9.6 | 213.0 | 74.4 | 49.4 | 3.4 | 2,906.9 | n/a | 0.0 | n/a | 557.4 | 17.1 | 1,712.6 | 123.5 | 0.5 | 0.1 | n/a | n/a | 5,900 | 1,475 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | 4.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Sucrose | n/a | 0.7 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 2.0 | 1.4 | 0.6 | 0.3 | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | 2.0 | 9.0 | 4.8 | 0.0 | 0.0 | 0.4 | n/a | n/a | 21 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.0 | 0.7 | 0.0 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Tocopherol, alpha (mg) | 1.9 | 9.1 | 0.3 | 1.6 | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.9 | 1.0 | 0.3 | 3.9 | 0.0 | n/a | n/a | 21 | 5 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.4 | n/a | 0.8 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 2 | 0 |
| Total Fat (g) | 13.5 | 1.8 | 0.1 | 14.3 | 20.9 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | n/a | 10.6 | 0.7 | 0.1 | 1.8 | 27.0 | 0.0 | n/a | n/a | 91 | 23 |
| Trans-monoenoic Fat | 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 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.1 | 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 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.3 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.7 | 0.0 | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Valine (g) | 0.0 | 0.6 | 0.0 | 1.3 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 36,632.0 | 598.2 | 810.0 | 642.5 | 0.0 | 105.8 | 0.0 | n/a | 46.8 | n/a | 210.8 | 2,856.0 | 17,362.3 | 67.7 | 0.0 | 0.9 | n/a | n/a | 59,333 | 14,833 |
| Vitamin A, RAE (mcg) | 0.0 | 1,830.7 | 30.0 | 240.0 | 176.1 | 0.0 | 5.3 | 0.0 | n/a | 2.3 | n/a | 62.4 | 144.0 | 868.7 | 3.4 | 0.0 | 0.0 | n/a | n/a | 3,363 | 841 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 1.3 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.5 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 17.2 | 11.3 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 47.0 | 99.3 | 0.2 | 0.0 | 5.7 | n/a | n/a | 182 | 46 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 123.0 | 14.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 8.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 146 | 36 |
| Water (g) | 0.0 | 281.7 | 53.9 | 114.2 | 146.2 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | n/a | 27.6 | 324.1 | 135.1 | 13.4 | 0.0 | 13.6 | n/a | n/a | 1,110 | 278 |
| Zinc (mg) | 0.0 | 1.7 | 0.2 | 1.9 | 0.9 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.4 | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 7 | 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.
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