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 lb (454g) fresh spinach |
1 1/2 tablespoons (20g) olive oil |
2 tablespoons (28g) unsalted butter |
2 cups (320g) onions |
1 teaspoon (3g) garlic |
1 cup (100g) scallions |
1 cup (150g) feta |
1/4 cup (25g) parmesan cheese |
1/4 cup (2g) dill |
1/3 cup (20g) flat leaf parsley |
1 large (50g) eggs |
1 large (17g) egg yolks |
1 to taste (0g) salt & freshly ground black pepper |
1/4 cup (34g) pine nuts |
12 sheets (228g) phyllo pastry |
6 tablespoons (85g) unsalted butter |
Total | 1 serving | |
Alanine (g) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1.0 | 0.3 | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 0.2 | 0.5 | 0.0 | 3 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.7 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.7 | 0.4 | 0.0 | 0.0 | 0.4 | 0.2 | n/a | 0.8 | 0.7 | 0.0 | 4 | 0 |
Ash (g) | 7.8 | 0.0 | 0.0 | 1.1 | 0.0 | 0.8 | 7.8 | 2.0 | 0.1 | 0.4 | 0.5 | 0.3 | n/a | 0.9 | 3.6 | 0.0 | 25 | 0 |
Aspartic acid (g) | 1.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 1.2 | 0.7 | 0.0 | 0.1 | 0.7 | 0.3 | n/a | 0.4 | 0.7 | 0.1 | 6 | 0 |
Beta-sitosterol | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.4 | 5 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 449.9 | 0.2 | 6.8 | 73.6 | 5.1 | 72.0 | 739.5 | 277.3 | 4.6 | 27.6 | 28.0 | 21.9 | n/a | 5.4 | 25.1 | 20.4 | 1,757 | 0 |
Calories | 104.5 | 179.0 | 203.6 | 128.0 | 4.2 | 32.0 | 396.0 | 107.8 | 1.0 | 7.2 | 71.5 | 54.7 | n/a | 227.1 | 681.7 | 610.9 | 2,809 | 0 |
Calories (kj) | 440.8 | 749.0 | 851.7 | 531.2 | 17.4 | 135.0 | 1,654.5 | 451.3 | 4.0 | 30.2 | 299.5 | 228.8 | n/a | 950.4 | 2,852.3 | 2,555.1 | 11,751 | 0 |
Campesterol | 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 | 0 | 0 |
Carbohydrates (g) | 16.5 | 0.0 | 0.0 | 29.9 | 0.9 | 7.3 | 6.1 | 1.0 | 0.2 | 1.3 | 0.4 | 0.6 | n/a | 4.4 | 119.9 | 0.1 | 189 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 61.1 | 0.0 | 0.0 | 0.0 | 133.5 | 22.0 | 0.0 | 0.0 | 186.0 | 184.5 | n/a | 0.0 | 0.0 | 183.2 | 770 | 0 |
Copper (mg) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.0 | 2 | 0 |
Cystine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 10.0 | 0.0 | 0.0 | 5.4 | 0.1 | 2.6 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | n/a | 1.2 | 4.3 | 0.0 | 24 | 0 |
Folate (mcg) | 881.5 | 0.0 | 0.9 | 60.8 | 0.1 | 64.0 | 48.0 | 2.5 | 3.3 | 30.4 | 23.5 | 24.8 | n/a | 11.5 | 200.6 | 2.6 | 1,354 | 0 |
Folate, DFE (mcg) | 881.5 | 0.0 | 0.9 | 60.8 | 0.1 | 64.0 | 48.0 | 2.5 | 3.3 | 30.4 | 23.5 | 24.8 | n/a | 11.5 | 312.4 | 2.6 | 1,466 | 0 |
Folate, food (mcg) | 881.5 | 0.0 | 0.9 | 60.8 | 0.1 | 64.0 | 48.0 | 2.5 | 3.3 | 30.4 | 23.5 | 24.8 | n/a | 11.5 | 41.0 | 2.6 | 1,195 | 0 |
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 | 0.0 | 159.6 | 0.0 | 160 | 0 |
Fructose (g) | 0.7 | n/a | n/a | 4.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 5 | 0 |
Galactose (g) | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Glucose (dextrose) (g) | 0.5 | n/a | n/a | 6.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 7 | 0 |
Glutamic acid (g) | 1.6 | 0.0 | 0.1 | 0.8 | 0.0 | 0.4 | 3.6 | 2.2 | 0.0 | 0.0 | 0.8 | 0.3 | n/a | 1.0 | 5.5 | 0.2 | 16 | 0 |
Glycine (g) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.2 | 0.6 | 0.0 | 2 | 0 |
Histidine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.1 | 0.4 | 0.0 | 2 | 0 |
Iron (mg) | 12.3 | 0.1 | 0.0 | 0.7 | 0.0 | 1.5 | 1.0 | 0.2 | 0.1 | 1.2 | 0.9 | 0.5 | n/a | 1.9 | 7.3 | 0.0 | 28 | 0 |
Isoleucine (g) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.2 | 0.5 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.2 | 0.6 | 0.0 | 4 | 0 |
Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 2.1 | 0.9 | 0.0 | 0.0 | 0.5 | 0.2 | n/a | 0.3 | 1.1 | 0.1 | 7 | 0 |
Lysine (g) | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1.8 | 0.7 | 0.0 | 0.0 | 0.5 | 0.2 | n/a | 0.2 | 0.4 | 0.1 | 5 | 0 |
Magnesium (mg) | 359.0 | 0.0 | 0.6 | 32.0 | 0.7 | 20.0 | 28.5 | 9.5 | 1.2 | 10.0 | 6.0 | 0.9 | n/a | 84.7 | 34.2 | 1.7 | 589 | 0 |
Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 4.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3.0 | 1.1 | 0.0 | 9 | 0 |
Methionine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.1 | 0.3 | 0.0 | 2 | 0 |
Monounsaturated Fat (g) | 0.0 | 14.8 | 6.0 | 0.0 | 0.0 | 0.0 | 6.9 | 2.1 | 0.0 | 0.1 | 1.8 | 2.0 | n/a | 6.3 | 7.2 | 17.9 | 65 | 0 |
Niacin (mg) | 3.3 | 0.0 | 0.0 | 0.4 | 0.0 | 0.5 | 1.5 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 1.5 | 9.3 | 0.0 | 17 | 0 |
Pantothenic acid (mg) | 0.3 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 1.5 | 0.1 | 0.0 | 0.1 | 0.8 | 0.5 | n/a | 0.1 | 0.7 | 0.1 | 5 | 0 |
Phenylalanine (g) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1.0 | 0.5 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.2 | 0.8 | 0.0 | 4 | 0 |
Phosphorus (mg) | 222.7 | 0.0 | 6.8 | 92.8 | 4.3 | 37.0 | 505.5 | 182.3 | 1.5 | 11.6 | 99.0 | 66.3 | n/a | 194.1 | 171.0 | 20.4 | 1,615 | 0 |
Phytosterols (mg) | 40.9 | 44.8 | n/a | 48.0 | n/a | n/a | n/a | n/a | n/a | 1.0 | n/a | n/a | n/a | 47.6 | n/a | n/a | 182 | 0 |
Polyunsaturated Fat (g) | 0.7 | 2.1 | 0.9 | 0.1 | 0.0 | 0.1 | 0.9 | 0.3 | 0.0 | 0.0 | 1.0 | 0.7 | n/a | 11.5 | 2.1 | 2.6 | 23 | 0 |
Potassium (mg) | 2,535.6 | 0.2 | 6.8 | 467.2 | 11.2 | 276.0 | 93.0 | 31.3 | 16.4 | 110.7 | 69.0 | 18.5 | n/a | 201.5 | 168.7 | 20.4 | 4,027 | 0 |
Proline (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.1 | 1.2 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.2 | 1.9 | 0.1 | 7 | 0 |
Protein (g) | 13.0 | 0.0 | 0.2 | 3.5 | 0.2 | 1.8 | 21.3 | 9.6 | 0.1 | 0.6 | 6.3 | 2.7 | n/a | 4.6 | 16.2 | 0.7 | 81 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 190.6 | 0.0 | 0.0 | 0.0 | 187.5 | 55.8 | 0.0 | 0.0 | 80.0 | 63.1 | n/a | 0.0 | 0.0 | 571.7 | 1,149 | 0 |
Riboflavin (mg) | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1.3 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.1 | 0.8 | 0.0 | 4 | 0 |
Saturated Fat (g) | 0.3 | 2.8 | 14.6 | 0.1 | 0.0 | 0.0 | 22.4 | 4.3 | 0.0 | 0.0 | 1.6 | 1.6 | n/a | 1.7 | 3.4 | 43.8 | 97 | 0 |
Selenium (mcg) | 4.5 | 0.0 | 0.3 | 1.6 | 0.4 | 0.6 | 22.5 | 4.4 | n/a | 0.0 | 15.4 | 9.5 | n/a | 0.2 | 53.1 | 0.9 | 113 | 0 |
Serine (g) | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1.8 | 0.6 | 0.0 | 0.0 | 0.5 | 0.2 | n/a | 0.3 | 0.8 | 0.0 | 5 | 0 |
Sodium (mg) | 359.0 | 0.4 | 3.1 | 12.8 | 0.5 | 16.0 | 1,674.0 | 382.3 | 1.4 | 11.2 | 71.0 | 8.2 | n/a | 0.7 | 1,101.2 | 9.4 | 3,651 | 0 |
Starch | 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 | 0.5 | n/a | n/a | 0 | 0 |
Stigmasterol | 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 | 0 | 0 |
Sucrose (g) | 0.3 | n/a | n/a | 3.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1.2 | n/a | n/a | 5 | 0 |
Sugar (g) | 1.9 | 0.0 | 0.0 | 13.6 | 0.0 | 2.3 | 6.1 | 0.2 | n/a | 0.2 | 0.2 | 0.1 | n/a | 1.2 | 0.4 | 0.1 | 26 | 0 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1.2 | 0.0 | 2 | 0 |
Threonine (g) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1.0 | 0.4 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.1 | 0.4 | 0.0 | 3 | 0 |
Tocopherol, alpha (mg) | 9.2 | 2.9 | 0.7 | 0.1 | 0.0 | 0.6 | 0.3 | 0.1 | n/a | 0.1 | 0.5 | 0.4 | n/a | 3.1 | 0.2 | 2.0 | 20 | 0 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 0.8 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.3 | 0.2 | n/a | 3.8 | n/a | 0.0 | 5 | 0 |
Total Fat (g) | 1.8 | 20.3 | 23.0 | 0.3 | 0.0 | 0.2 | 31.9 | 7.2 | 0.0 | 0.2 | 4.8 | 4.5 | n/a | 23.1 | 13.7 | 69.1 | 200 | 0 |
Trans-monoenoic Fat | 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 | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | 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 | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 | 0.6 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.2 | 0.5 | 0.0 | 3 | 0 |
Valine (g) | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1.6 | 0.6 | 0.0 | 0.0 | 0.4 | 0.2 | n/a | 0.2 | 0.7 | 0.0 | 5 | 0 |
Vitamin A, IU (IU) | 42,609.1 | 0.0 | 709.7 | 6.4 | 0.3 | 997.0 | 633.0 | 216.3 | 171.7 | 1,683.1 | 270.0 | 245.1 | n/a | 9.8 | 0.0 | 2,129.1 | 49,681 | 0 |
Vitamin A, RAE (mcg) | 2,131.1 | 0.0 | 194.3 | 0.0 | 0.0 | 50.0 | 187.5 | 57.3 | 8.6 | 84.1 | 80.0 | 64.8 | n/a | 0.3 | 0.0 | 582.8 | 3,441 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 0.6 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 4 | 0 |
Vitamin B-6 (mg) | 0.9 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 2 | 0 |
Vitamin C (mg) | 127.7 | 0.0 | 0.0 | 23.7 | 0.9 | 18.8 | 0.0 | 0.0 | 1.9 | 26.6 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 200 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 17.0 | 0.0 | 0.0 | 0.0 | 24.0 | 5.3 | 0.0 | 0.0 | 41.0 | 37.1 | n/a | 0.0 | 0.0 | 51.1 | 175 | 0 |
Water (g) | 415.3 | 0.0 | 5.1 | 285.2 | 1.6 | 89.8 | 82.8 | 5.2 | 1.9 | 17.5 | 38.1 | 8.9 | n/a | 0.8 | 74.3 | 15.3 | 1,042 | 0 |
Zinc (mg) | 2.4 | 0.0 | 0.0 | 0.5 | 0.0 | 0.4 | 4.3 | 1.0 | 0.0 | 0.2 | 0.6 | 0.4 | n/a | 2.2 | 1.1 | 0.1 | 13 | 0 |
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.