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 tablespoon (14g) olive oil |
1 small (70g) onions |
2 (6g) garlic cloves |
1 bunch (340g) spinach |
1 cup (170g) quinoa |
2 cups (0g) vegetable broth |
1/4 cup (15g) parsley |
1/4 cup (2g) dill |
1 to taste (0g) salt and pepper |
1 (58g) lemons |
1/4 cup (38g) feta |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.5 | 1.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 2 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.0 | 0.6 | 1.9 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 3 | 1 |
| Ash (g) | 0.0 | 0.2 | 0.1 | 5.8 | 4.0 | n/a | 0.3 | 0.1 | n/a | 0.2 | 2.0 | 13 | 6 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 0.8 | 1.9 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 3 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.1 | 16.1 | 10.9 | 336.6 | 79.9 | n/a | 20.7 | 4.6 | n/a | 15.1 | 184.9 | 669 | 334 |
| Calories | 119.3 | 28.0 | 8.9 | 78.2 | 625.6 | n/a | 5.4 | 1.0 | n/a | 16.8 | 99.0 | 982 | 491 |
| Calories (kj) | 499.4 | 116.2 | 37.4 | 329.8 | 2,616.3 | n/a | 22.7 | 4.0 | n/a | 70.2 | 413.6 | 4,110 | 2,055 |
| Carbohydrates (g) | 0.0 | 6.5 | 2.0 | 12.3 | 109.1 | n/a | 0.9 | 0.2 | n/a | 5.4 | 1.5 | 138 | 69 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 33.4 | 33 | 17 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.4 | 1.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.2 | 0.1 | 7.5 | 11.9 | n/a | 0.5 | 0.0 | n/a | 1.6 | 0.0 | 23 | 11 |
| Folate (mcg) | 0.0 | 13.3 | 0.2 | 659.6 | 312.8 | n/a | 22.8 | 3.3 | n/a | 6.4 | 12.0 | 1,030 | 515 |
| Folate, DFE (mcg) | 0.0 | 13.3 | 0.2 | 659.6 | 312.8 | n/a | 22.8 | 3.3 | n/a | 6.4 | 12.0 | 1,030 | 515 |
| Folate, food (mcg) | 0.0 | 13.3 | 0.2 | 659.6 | 312.8 | n/a | 22.8 | 3.3 | n/a | 6.4 | 12.0 | 1,030 | 515 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 0.9 | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 1 |
| Galactose | n/a | 0.0 | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 1.4 | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Glutamic acid (g) | 0.0 | 0.2 | 0.0 | 1.2 | 3.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.9 | 6 | 3 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.5 | 1.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1 | 1 |
| Iron (mg) | 0.1 | 0.1 | 0.1 | 9.2 | 7.8 | n/a | 0.9 | 0.1 | n/a | 0.3 | 0.2 | 19 | 9 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.5 | 0.9 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 2 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.8 | 1.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.5 | 3 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.6 | 1.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.5 | 2 | 1 |
| Magnesium (mg) | 0.0 | 7.0 | 1.5 | 268.6 | 334.9 | n/a | 7.5 | 1.2 | n/a | 4.6 | 7.1 | 632 | 316 |
| Maltose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.1 | 3.0 | 3.5 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 7 | 3 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.0 | 2.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.7 | 14 | 7 |
| Niacin (mg) | 0.0 | 0.1 | 0.0 | 2.5 | 2.6 | n/a | 0.2 | 0.0 | n/a | 0.1 | 0.4 | 6 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 0.2 | 1.3 | n/a | 0.1 | 0.0 | n/a | 0.1 | 0.4 | 2 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.4 | 1.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 2 | 1 |
| Phosphorus (mg) | 0.0 | 20.3 | 9.2 | 166.6 | 776.9 | n/a | 8.7 | 1.5 | n/a | 9.3 | 126.4 | 1,119 | 559 |
| Phytosterols (mg) | 29.8 | 10.5 | n/a | 30.6 | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | 72 | 36 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 0.6 | 5.6 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 8 | 4 |
| Potassium (mg) | 0.1 | 102.2 | 24.1 | 1,897.2 | 957.1 | n/a | 83.1 | 16.4 | n/a | 80.0 | 23.3 | 3,184 | 1,592 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.4 | 1.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.5 | 2 | 1 |
| Protein (g) | 0.0 | 0.8 | 0.4 | 9.7 | 24.0 | n/a | 0.4 | 0.1 | n/a | 0.6 | 5.3 | 41 | 21 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 46.9 | 47 | 23 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.6 | 0.5 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 2 | 1 |
| Saturated Fat (g) | 1.9 | 0.0 | 0.0 | 0.2 | 1.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 5.6 | 9 | 4 |
| Selenium (mcg) | 0.0 | 0.4 | 0.9 | 3.4 | 14.5 | n/a | 0.0 | n/a | n/a | 0.2 | 5.6 | 25 | 12 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.4 | 1.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 2 | 1 |
| Sodium (mg) | 0.3 | 2.8 | 1.0 | 268.6 | 8.5 | n/a | 8.4 | 1.4 | n/a | 1.2 | 418.5 | 711 | 355 |
| Starch | n/a | 0.0 | n/a | n/a | 88.8 | n/a | n/a | n/a | n/a | n/a | n/a | 89 | 44 |
| Sucrose | n/a | 0.7 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 3.0 | 0.1 | 1.4 | n/a | n/a | 0.1 | n/a | n/a | 1.5 | 1.5 | 8 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 1 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.4 | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 1 | 1 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.0 | 6.9 | 4.1 | n/a | 0.1 | n/a | n/a | 0.1 | 0.1 | 13 | 7 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.6 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | 0.6 | 7.7 | n/a | 0.1 | n/a | n/a | n/a | n/a | 9 | 4 |
| Total Fat (g) | 13.5 | 0.1 | 0.0 | 1.3 | 10.3 | n/a | 0.1 | 0.0 | n/a | 0.2 | 8.0 | 34 | 17 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.4 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 1 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.5 | 1.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 2 | 1 |
| Vitamin A, IU (IU) | 0.0 | 1.4 | 0.5 | 31,881.8 | 23.8 | n/a | 1,263.6 | 171.7 | n/a | 12.8 | 158.3 | 33,514 | 16,757 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 1,594.6 | 1.7 | n/a | 63.2 | 8.6 | n/a | 0.6 | 46.9 | 1,715 | 858 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.7 | 0.8 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 2 | 1 |
| Vitamin C (mg) | 0.0 | 5.2 | 1.9 | 95.5 | n/a | n/a | 20.0 | 1.9 | n/a | 30.7 | 0.0 | 155 | 78 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 6.0 | 6 | 3 |
| Water (g) | 0.0 | 62.4 | 3.5 | 310.8 | 22.6 | n/a | 13.2 | 1.9 | n/a | 51.6 | 20.7 | 487 | 243 |
| Zinc (mg) | 0.0 | 0.1 | 0.1 | 1.8 | 5.3 | n/a | 0.2 | 0.0 | n/a | 0.0 | 1.1 | 9 | 4 |
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.