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.
|
2 tablespoons (27g) olive oil |
1 large (89g) leeks |
1 (3g) garlic cloves |
1 lb (454g) chicken breasts |
1 bunch (340g) spinach |
2 (238g) red bell peppers |
3 tablespoons (25g) black olives |
3/4 cup (113g) feta cheese |
2 tablespoons (8g) fresh parsley |
1 tablespoon (1g) fresh oregano |
3 (150g) eggs |
1/4 cup (60g) heavy cream |
1 to taste (0g) ground black pepper |
8 sheets (152g) phyllo dough |
1 tablespoon (14g) olive oil |
1 tablespoon (14g) butter |
1 tablespoon (9g) sesame seeds |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.0 | 5.4 | 0.5 | 0.1 | 0.0 | 0.7 | 0.0 | 0.0 | 1.1 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 8 | 2 |
| 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.0 | 5.9 | 0.6 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 1.2 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.2 | 9 | 2 |
| Ash (g) | 0.0 | 0.9 | 0.0 | 4.6 | 5.8 | 1.1 | 0.6 | 5.9 | 0.2 | 0.1 | 1.6 | 0.3 | n/a | 2.4 | 0.0 | 0.3 | 0.4 | 24 | 6 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 8.4 | 0.8 | 0.7 | 0.0 | 0.9 | 0.0 | 0.0 | 2.0 | 0.1 | n/a | 0.5 | 0.0 | 0.0 | 0.1 | 14 | 3 |
| 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 | n/a | n/a | n/a | 0.6 | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 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 | 0 | 0 |
| Calcium (mg) | 0.3 | 52.5 | 5.4 | 49.9 | 336.6 | 16.7 | 22.2 | 554.6 | 10.5 | 16.0 | 84.0 | 38.7 | n/a | 16.7 | 0.1 | 3.4 | 87.8 | 1,295 | 324 |
| Calories | 238.7 | 54.3 | 4.5 | 780.9 | 78.2 | 73.8 | 29.0 | 297.0 | 2.7 | 2.7 | 214.5 | 205.3 | n/a | 454.5 | 119.3 | 101.8 | 51.6 | 2,709 | 677 |
| Calories (kj) | 998.7 | 227.0 | 18.7 | 3,268.8 | 329.8 | 307.0 | 121.2 | 1,240.9 | 11.5 | 11.1 | 898.5 | 858.6 | n/a | 1,901.5 | 499.4 | 425.9 | 215.7 | 11,334 | 2,834 |
| 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 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 12.6 | 1.0 | 0.0 | 12.3 | 14.4 | 1.6 | 4.6 | 0.5 | 0.7 | 1.1 | 1.7 | n/a | 80.0 | 0.0 | 0.0 | 2.1 | 132 | 33 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 290.6 | 0.0 | 0.0 | 0.0 | 100.1 | 0.0 | 0.0 | 558.0 | 81.5 | n/a | 0.0 | 0.0 | 30.5 | 0.0 | 1,061 | 265 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.4 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 1.2 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Dietary Fiber (g) | 0.0 | 1.6 | 0.1 | 0.0 | 7.5 | 5.0 | 0.8 | 0.0 | 0.3 | 0.4 | 0.0 | 0.0 | n/a | 2.9 | 0.0 | 0.0 | 1.1 | 20 | 5 |
| Folate (mcg) | 0.0 | 57.0 | 0.1 | 18.2 | 659.6 | 109.5 | 0.0 | 36.0 | 11.6 | 2.4 | 70.5 | 2.4 | n/a | 133.8 | 0.0 | 0.4 | 8.7 | 1,110 | 278 |
| Folate, DFE (mcg) | 0.0 | 57.0 | 0.1 | 18.2 | 659.6 | 109.5 | 0.0 | 36.0 | 11.6 | 2.4 | 70.5 | 2.4 | n/a | 208.2 | 0.0 | 0.4 | 8.7 | 1,184 | 296 |
| Folate, food (mcg) | 0.0 | 57.0 | 0.1 | 18.2 | 659.6 | 109.5 | 0.0 | 36.0 | 11.6 | 2.4 | 70.5 | 2.4 | n/a | 27.4 | 0.0 | 0.4 | 8.7 | 1,004 | 251 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 106.4 | 0.0 | 0.0 | 0.0 | 106 | 27 |
| Fructose | n/a | n/a | n/a | n/a | 0.5 | 5.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.4 | 4.6 | n/a | n/a | n/a | 0.0 | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Glutamic acid (g) | 0.0 | 0.2 | 0.0 | 14.0 | 1.2 | 0.5 | 0.0 | 2.7 | 0.0 | 0.0 | 2.5 | 0.3 | n/a | 3.6 | 0.0 | 0.0 | 0.4 | 25 | 6 |
| Glycine (g) | 0.0 | 0.1 | 0.0 | 5.6 | 0.5 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 7 | 2 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 2.8 | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Hydroxyproline | n/a | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 1.9 | 0.1 | 3.4 | 9.2 | 1.0 | 0.8 | 0.7 | 0.5 | 0.4 | 2.6 | 0.0 | n/a | 4.9 | 0.1 | 0.0 | 1.3 | 27 | 7 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 4.8 | 0.5 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 1.0 | 0.1 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 8 | 2 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.0 | 7.0 | 0.8 | 0.1 | 0.0 | 1.6 | 0.0 | 0.0 | 1.6 | 0.1 | n/a | 0.7 | 0.0 | 0.0 | 0.1 | 12 | 3 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 7.8 | 0.6 | 0.1 | 0.0 | 1.4 | 0.0 | 0.0 | 1.4 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 12 | 3 |
| Magnesium (mg) | 0.0 | 24.9 | 0.8 | 113.5 | 268.6 | 28.6 | 1.0 | 21.4 | 3.8 | 2.7 | 18.0 | 4.2 | n/a | 22.8 | 0.0 | 0.3 | 31.6 | 542 | 136 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.4 | 0.1 | 0.1 | 3.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.0 | 0.0 | 0.2 | 5 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 2.6 | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 4 | 1 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 17.3 | 0.0 | 0.0 | 2.0 | 5.2 | 0.0 | 0.0 | 5.5 | 6.4 | n/a | 4.8 | 9.8 | 3.0 | 1.7 | 75 | 19 |
| Niacin (mg) | 0.0 | 0.4 | 0.0 | 45.0 | 2.5 | 2.3 | 0.0 | 1.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 6.2 | 0.0 | 0.0 | 0.4 | 58 | 15 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 3.7 | 0.2 | 0.8 | 0.0 | 1.1 | 0.0 | 0.0 | 2.3 | 0.2 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 9 | 2 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 3.7 | 0.4 | 0.1 | 0.0 | 0.8 | 0.0 | 0.0 | 1.0 | 0.1 | n/a | 0.5 | 0.0 | 0.0 | 0.1 | 7 | 2 |
| Phosphorus (mg) | 0.0 | 31.2 | 4.6 | 790.0 | 166.6 | 61.9 | 0.8 | 379.1 | 4.4 | 1.5 | 297.0 | 36.9 | n/a | 114.0 | 0.0 | 3.4 | 56.6 | 1,948 | 487 |
| Phytosterols (mg) | 59.7 | n/a | n/a | n/a | 30.6 | n/a | n/a | n/a | 0.4 | 2.0 | n/a | n/a | n/a | n/a | 29.8 | n/a | 64.3 | 187 | 47 |
| Polyunsaturated Fat (g) | 2.8 | 0.1 | 0.0 | 8.9 | 0.6 | 0.2 | 0.2 | 0.7 | 0.0 | 0.0 | 2.9 | 0.8 | n/a | 1.4 | 1.4 | 0.4 | 2.0 | 22 | 6 |
| Potassium (mg) | 0.3 | 160.2 | 12.0 | 998.8 | 1,897.2 | 502.2 | 2.0 | 69.8 | 42.1 | 12.6 | 207.0 | 44.6 | n/a | 112.5 | 0.1 | 3.4 | 42.1 | 4,107 | 1,027 |
| Proline (g) | 0.0 | 0.1 | 0.0 | 4.3 | 0.4 | 0.1 | 0.0 | 1.6 | 0.0 | 0.0 | 0.8 | 0.1 | n/a | 1.3 | 0.0 | 0.0 | 0.1 | 9 | 2 |
| Protein (g) | 0.0 | 1.3 | 0.2 | 94.7 | 9.7 | 2.4 | 0.2 | 16.0 | 0.2 | 0.1 | 18.8 | 1.2 | n/a | 10.8 | 0.0 | 0.1 | 1.6 | 157 | 39 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 109.0 | 0.0 | 0.0 | 0.0 | 140.6 | 0.0 | 0.0 | 240.0 | 241.0 | n/a | 0.0 | 0.0 | 95.3 | 0.0 | 826 | 206 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.4 | 0.6 | 0.2 | 0.0 | 0.9 | 0.0 | 0.0 | 0.7 | 0.1 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Saturated Fat (g) | 3.7 | 0.0 | 0.0 | 12.1 | 0.2 | 0.1 | 0.4 | 16.8 | 0.0 | 0.0 | 4.7 | 13.7 | n/a | 2.2 | 1.9 | 7.3 | 0.6 | 64 | 16 |
| Selenium (mcg) | 0.0 | 0.9 | 0.4 | 75.4 | 3.4 | 0.2 | 0.2 | 16.9 | 0.0 | 0.0 | 46.1 | 0.3 | n/a | 35.4 | 0.0 | 0.1 | 3.1 | 182 | 46 |
| Serine (g) | 0.0 | 0.1 | 0.0 | 3.3 | 0.4 | 0.1 | 0.0 | 1.3 | 0.0 | 0.0 | 1.5 | 0.1 | n/a | 0.5 | 0.0 | 0.0 | 0.1 | 7 | 2 |
| Sodium (mg) | 0.5 | 17.8 | 0.5 | 286.0 | 268.6 | 9.5 | 185.2 | 1,255.5 | 4.3 | 0.3 | 213.0 | 22.6 | n/a | 734.2 | 0.3 | 101.4 | 1.0 | 3,101 | 775 |
| Starch | n/a | n/a | 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 | 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 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.0 | 3.5 | 0.0 | 0.0 | 1.4 | 10.0 | 0.0 | 4.6 | 0.1 | 0.0 | 0.6 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 21 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 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 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.3 | 0.3 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.8 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Threonine (g) | 0.0 | 0.1 | 0.0 | 3.9 | 0.4 | 0.1 | 0.0 | 0.7 | 0.0 | 0.0 | 0.8 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 7 | 2 |
| Tocopherol, alpha (mg) | 3.9 | 0.8 | 0.0 | 1.2 | 6.9 | 3.8 | 0.4 | 0.2 | 0.1 | 0.2 | 1.6 | 0.6 | n/a | 0.1 | 1.9 | 0.3 | 0.0 | 22 | 6 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | n/a | n/a | 0.3 | 0.6 | 0.3 | 0.0 | n/a | 0.0 | 0.2 | 0.8 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 3 | 1 |
| Total Fat (g) | 27.0 | 0.3 | 0.0 | 42.0 | 1.3 | 0.7 | 2.7 | 23.9 | 0.1 | 0.0 | 14.3 | 22.0 | n/a | 9.1 | 13.5 | 11.5 | 4.5 | 173 | 43 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.4 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.5 | n/a | 1 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 3.1 | 0.4 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.7 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 6 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 4.6 | 0.5 | 0.1 | 0.0 | 1.2 | 0.0 | 0.0 | 1.3 | 0.1 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 8 | 2 |
| Vitamin A, IU (IU) | 0.0 | 1,483.6 | 0.3 | 376.8 | 31,881.8 | 7,451.8 | 101.6 | 474.8 | 640.2 | 17.0 | 810.0 | 874.7 | n/a | 0.0 | 0.0 | 354.9 | 0.8 | 44,468 | 11,117 |
| Vitamin A, RAE (mcg) | 0.0 | 73.9 | 0.0 | 109.0 | 1,594.6 | 373.7 | 5.0 | 140.6 | 32.0 | 0.9 | 240.0 | 244.5 | n/a | 0.0 | 0.0 | 97.1 | 0.0 | 2,911 | 728 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 1.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.0 | 2.4 | 0.7 | 0.7 | 0.0 | 0.5 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 5 | 1 |
| Vitamin C (mg) | 0.0 | 10.7 | 0.9 | 0.0 | 95.5 | 303.9 | 0.2 | 0.0 | 10.1 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 422 | 105 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 72.6 | 0.0 | 0.0 | 0.0 | 18.0 | 0.0 | 0.0 | 123.0 | 16.1 | n/a | 0.0 | 0.0 | 8.5 | 0.0 | 238 | 60 |
| Water (g) | 0.0 | 73.9 | 1.8 | 315.3 | 310.8 | 219.5 | 20.2 | 62.1 | 6.7 | 0.1 | 114.2 | 34.3 | n/a | 49.6 | 0.0 | 2.3 | 0.4 | 1,211 | 303 |
| Zinc (mg) | 0.0 | 0.1 | 0.0 | 3.6 | 1.8 | 0.6 | 0.1 | 3.2 | 0.1 | 0.0 | 1.9 | 0.1 | n/a | 0.7 | 0.0 | 0.0 | 0.7 | 13 | 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.