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) phyllo dough |
40 ounces (1,250g) frozen spinach |
1/2 cup (105g) cottage cheese |
1 teaspoon (6g) salt |
1 pinch (0g) dill |
3/4 teaspoon (2g) garlic |
8 ounces (227g) cream cheese |
8 ounces (241g) feta cheese |
1 medium (110g) onions |
1 teaspoon (2g) pepper |
4 (200g) eggs |
1/2 lb (227g) butter |
Total | 1 serving | |
| Alanine (g) | 1.0 | 2.7 | 0.4 | 0.0 | 0.0 | 0.0 | 0.4 | 1.5 | 0.0 | 0.0 | 1.5 | 0.1 | 8 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 1.3 | 6.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.5 | 1.1 | 0.1 | 0.0 | 1.6 | 0.1 | 11 | 1 |
| Ash (g) | 7.3 | 17.9 | 1.5 | 6.0 | 0.0 | 0.0 | 3.0 | 12.5 | 0.4 | 0.1 | 2.1 | 4.8 | 56 | 4 |
| Aspartic acid (g) | 1.4 | 5.4 | 1.0 | 0.0 | 0.0 | 0.0 | 1.2 | 1.9 | 0.1 | 0.0 | 2.7 | 0.1 | 14 | 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 | 9.1 | 9 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 50.0 | 1,612.0 | 87.2 | 1.4 | 0.0 | 3.8 | 222.7 | 1,187.3 | 25.3 | 10.2 | 112.0 | 54.5 | 3,366 | 224 |
| Calories | 1,358.7 | 362.4 | 102.9 | 0.0 | 0.0 | 3.1 | 777.0 | 635.8 | 44.0 | 5.8 | 286.0 | 1,627.6 | 5,203 | 347 |
| Calories (kj) | 5,684.5 | 1,499.5 | 432.6 | 0.0 | 0.0 | 13.1 | 3,251.2 | 2,656.4 | 182.6 | 24.2 | 1,198.0 | 6,807.7 | 21,750 | 1,450 |
| Campesterol | 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) | 239.0 | 52.6 | 3.5 | 0.0 | 0.0 | 0.7 | 9.2 | 9.9 | 10.3 | 1.5 | 1.4 | 0.1 | 328 | 22 |
| Cholesterol (mg) | 0.0 | 0.0 | 17.9 | 0.0 | 0.0 | 0.0 | 249.9 | 214.3 | 0.0 | 0.0 | 744.0 | 488.0 | 1,714 | 114 |
| Copper (mg) | 0.5 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 3 | 0 |
| Cystine (g) | 0.7 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.5 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 8.6 | 36.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.6 | 0.0 | 0.0 | 47 | 3 |
| Folate (mcg) | 399.9 | 1,811.9 | 12.6 | 0.0 | 0.0 | 0.1 | 25.0 | 77.1 | 20.9 | 0.4 | 94.0 | 6.8 | 2,449 | 163 |
| Folate, DFE (mcg) | 622.5 | 1,811.9 | 12.6 | 0.0 | 0.0 | 0.1 | 25.0 | 77.1 | 20.9 | 0.4 | 94.0 | 6.8 | 2,671 | 178 |
| Folate, food (mcg) | 81.8 | 1,811.9 | 12.6 | 0.0 | 0.0 | 0.1 | 25.0 | 77.1 | 20.9 | 0.4 | 94.0 | 6.8 | 2,131 | 142 |
| Folic acid (mcg) | 318.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 318 | 21 |
| Fructose | n/a | 2.2 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 1.4 | 0.0 | 0.0 | n/a | 4 | 0 |
| Galactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 2.2 | 0.0 | 0.7 | n/a | 6 | 0 |
| Glutamic acid (g) | 10.9 | 6.3 | 2.7 | 0.0 | 0.0 | 0.0 | 3.0 | 5.8 | 0.3 | 0.0 | 3.3 | 0.4 | 33 | 2 |
| Glycine (g) | 1.2 | 2.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.9 | 0.0 | 6 | 0 |
| Histidine (g) | 0.7 | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.4 | 1.0 | 0.0 | 0.0 | 0.6 | 0.1 | 4 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 14.6 | 23.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 1.6 | 0.2 | 0.2 | 3.5 | 0.0 | 45 | 3 |
| Isoleucine (g) | 1.1 | 1.6 | 0.6 | 0.0 | 0.0 | 0.0 | 0.7 | 1.9 | 0.0 | 0.0 | 1.3 | 0.1 | 7 | 0 |
| Lactose | n/a | 0.0 | 2.8 | n/a | n/a | n/a | 7.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 10 | 1 |
| Leucine (g) | 2.2 | 2.5 | 1.2 | 0.0 | 0.0 | 0.0 | 1.5 | 3.4 | 0.0 | 0.0 | 2.2 | 0.2 | 13 | 1 |
| Lysine (g) | 0.7 | 3.1 | 1.0 | 0.0 | 0.0 | 0.0 | 1.3 | 2.9 | 0.0 | 0.0 | 1.8 | 0.2 | 11 | 1 |
| Magnesium (mg) | 68.2 | 937.2 | 8.4 | 0.1 | 0.0 | 0.5 | 20.4 | 45.8 | 11.0 | 3.9 | 24.0 | 4.5 | 1,124 | 75 |
| Maltose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 2.2 | 8.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.1 | 0.0 | 12 | 1 |
| Methionine (g) | 0.6 | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.4 | 0.9 | 0.0 | 0.0 | 0.8 | 0.0 | 4 | 0 |
| Monounsaturated Fat (g) | 14.3 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 19.6 | 11.1 | 0.0 | 0.0 | 7.3 | 47.7 | 101 | 7 |
| Niacin (mg) | 18.5 | 6.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 2.4 | 0.1 | 0.0 | 0.2 | 0.1 | 28 | 2 |
| Pantothenic acid (mg) | 1.4 | 1.2 | 0.6 | 0.0 | 0.0 | 0.0 | 1.3 | 2.3 | 0.1 | 0.0 | 3.1 | 0.2 | 10 | 1 |
| Phenylalanine (g) | 1.6 | 2.6 | 0.6 | 0.0 | 0.0 | 0.0 | 0.7 | 1.6 | 0.0 | 0.0 | 1.4 | 0.1 | 9 | 1 |
| Phosphorus (mg) | 340.8 | 612.3 | 167.0 | 0.0 | 0.0 | 3.2 | 240.8 | 811.6 | 31.9 | 3.6 | 396.0 | 54.5 | 2,662 | 177 |
| Phytosterols | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 16.5 | 2.1 | n/a | n/a | 19 | 1 |
| Polyunsaturated Fat (g) | 4.2 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.3 | 1.4 | 0.0 | 0.0 | 3.8 | 6.9 | 21 | 1 |
| Potassium (mg) | 336.3 | 4,323.6 | 109.2 | 0.5 | 0.1 | 8.4 | 313.5 | 149.3 | 160.6 | 30.6 | 276.0 | 54.5 | 5,763 | 384 |
| Proline (g) | 3.8 | 2.5 | 1.3 | 0.0 | 0.0 | 0.0 | 1.5 | 3.3 | 0.0 | 0.0 | 1.0 | 0.2 | 14 | 1 |
| Protein (g) | 32.3 | 45.4 | 11.7 | 0.0 | 0.0 | 0.1 | 13.5 | 34.2 | 1.2 | 0.2 | 25.1 | 1.9 | 166 | 11 |
| Retinol (mcg) | 0.0 | 0.0 | 37.8 | 0.0 | 0.0 | 0.0 | 815.6 | 301.0 | 0.0 | 0.0 | 320.0 | 1,523.2 | 2,998 | 200 |
| Riboflavin (mg) | 1.5 | 2.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 2.0 | 0.0 | 0.0 | 0.9 | 0.1 | 8 | 1 |
| Saturated Fat (g) | 6.7 | 0.5 | 1.8 | 0.0 | 0.0 | 0.0 | 43.8 | 36.0 | 0.0 | 0.0 | 6.3 | 116.6 | 212 | 14 |
| Selenium (mcg) | 105.9 | 75.0 | 10.2 | 0.0 | n/a | 0.3 | 5.5 | 36.1 | 0.6 | 0.1 | 61.4 | 2.3 | 297 | 20 |
| Serine (g) | 1.6 | 2.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.8 | 2.8 | 0.0 | 0.0 | 1.9 | 0.1 | 10 | 1 |
| Sodium (mg) | 2,194.8 | 924.7 | 382.2 | 2,325.5 | 0.0 | 0.4 | 729.3 | 2,687.7 | 4.4 | 0.5 | 284.0 | 1,620.8 | 11,154 | 744 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.8 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Stigmasterol | 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 | 3.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 1.1 | 0.0 | 0.0 | n/a | 4 | 0 |
| Sugar (g) | 0.8 | 8.1 | 2.8 | 0.0 | n/a | 0.0 | 7.3 | 9.9 | 4.7 | 0.0 | 0.7 | 0.1 | 34 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 2.5 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | 4 | 0 |
| Threonine (g) | 0.9 | 2.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.5 | 1.5 | 0.0 | 0.0 | 1.1 | 0.1 | 7 | 0 |
| Tocopherol, alpha (mg) | 0.4 | 36.2 | 0.1 | 0.0 | n/a | 0.0 | 0.7 | 0.4 | 0.0 | 0.0 | 2.1 | 5.3 | 45 | 3 |
| Tocopherol, beta | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 1.7 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.2 | 1.0 | 0.0 | 3 | 0 |
| Total Fat (g) | 27.3 | 7.1 | 4.5 | 0.0 | 0.0 | 0.0 | 77.8 | 51.2 | 0.1 | 0.1 | 19.0 | 184.1 | 371 | 25 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 6.8 | 7 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 7.4 | 8 | 1 |
| Tryptophan (g) | 0.4 | 1.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | 0.0 | 0.0 | 0.3 | 0.0 | 3 | 0 |
| Tyrosine (g) | 1.0 | 2.7 | 0.6 | 0.0 | 0.0 | 0.0 | 0.7 | 1.6 | 0.0 | 0.0 | 1.0 | 0.1 | 8 | 1 |
| Valine (g) | 1.3 | 2.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.9 | 2.6 | 0.0 | 0.0 | 1.7 | 0.1 | 10 | 1 |
| Vitamin A, IU (IU) | 0.0 | 146,528.1 | 147.0 | 0.0 | 0.7 | 0.2 | 3,051.3 | 1,016.3 | 2.2 | 12.6 | 1,080.0 | 5,672.7 | 157,511 | 10,501 |
| Vitamin A, RAE (mcg) | 0.0 | 7,322.7 | 38.9 | 0.0 | 0.0 | 0.0 | 831.6 | 301.0 | 0.0 | 0.6 | 320.0 | 1,552.7 | 10,367 | 691 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.6 | 4.1 | 0.0 | 0.0 | 1.8 | 0.4 | 7 | 0 |
| Vitamin B-6 (mg) | 0.1 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 | 0.1 | 0.0 | 0.3 | 0.0 | 4 | 0 |
| Vitamin C (mg) | 0.0 | 68.7 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 8.1 | 0.0 | 0.0 | 0.0 | 78 | 5 |
| Vitamin D (IU) | 0.0 | 0.0 | 3.2 | 0.0 | 0.0 | 0.0 | 56.8 | 38.5 | 0.0 | 0.0 | 164.0 | 136.2 | 399 | 27 |
| Water (g) | 148.1 | 1,126.8 | 83.8 | 0.0 | 0.0 | 1.2 | 123.7 | 133.0 | 98.0 | 0.3 | 152.3 | 36.0 | 1,903 | 127 |
| Zinc (mg) | 2.2 | 7.0 | 0.4 | 0.0 | 0.0 | 0.0 | 1.2 | 6.9 | 0.2 | 0.0 | 2.6 | 0.2 | 21 | 1 |
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