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) extra virgin olive oil |
1 cup (156g) frozen spinach |
1/2 cup (83g) frozen corn |
1 1/2 cups (88g) potato flakes |
1 ounce (0g) Hidden Valley Original Ranch Seasoning Mix |
1/8 teaspoon (1g) salt |
1 3/4 cups (415g) hot water |
1/2 cup (75g) feta cheese |
1/2 cup (57g) shredded cheddar cheese |
1 large (50g) eggs |
6 tablespoons (85g) butter |
16 (128g) spring roll wrappers |
1 cup (250g) low-fat Greek yogurt |
2 tablespoons (29g) fresh lemon juice |
1/2 tablespoon (9g) chili sauce |
2 tablespoons (42g) honey |
1/4 teaspoon (2g) salt |
2 tablespoons (6g) fresh chives |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.3 | 0.2 | 0.3 | n/a | 0.0 | n/a | 0.5 | 0.4 | 0.4 | 0.0 | 0.4 | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.8 | 0.1 | 0.4 | n/a | 0.0 | n/a | 0.4 | 0.5 | 0.4 | 0.0 | 0.4 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Ash (g) | 0.0 | 2.2 | 0.4 | 3.1 | n/a | 0.7 | 0.4 | 3.9 | 2.2 | 0.5 | 1.8 | 2.4 | 2.7 | 0.1 | 0.8 | 0.1 | 1.5 | 0.1 | 23 | 6 |
| Aspartic acid (g) | 0.0 | 0.7 | 0.2 | 1.6 | n/a | 0.0 | n/a | 0.6 | 0.9 | 0.7 | 0.1 | 0.5 | 1.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 6 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.1 | 201.2 | 3.3 | 23.8 | n/a | 0.2 | 12.4 | 369.8 | 407.4 | 28.0 | 20.4 | 60.2 | 457.3 | 1.8 | 1.7 | 2.5 | 0.4 | 5.5 | 1,596 | 399 |
| Calories | 119.3 | 45.2 | 72.6 | 312.0 | n/a | 0.0 | 0.0 | 198.0 | 227.7 | 71.5 | 610.9 | 372.5 | 157.4 | 6.5 | 8.9 | 127.7 | 0.0 | 1.8 | 2,332 | 583 |
| Calories (kj) | 499.4 | 187.2 | 304.4 | 1,304.3 | n/a | 0.0 | 0.0 | 827.3 | 951.5 | 299.5 | 2,555.1 | 1,559.0 | 662.2 | 26.8 | 37.1 | 534.2 | 0.0 | 7.6 | 9,756 | 2,439 |
| Campesterol | 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 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 6.6 | 17.2 | 71.5 | n/a | 0.0 | 0.0 | 3.1 | 0.7 | 0.4 | 0.1 | 74.1 | 17.6 | 2.0 | 1.7 | 34.6 | 0.0 | 0.3 | 230 | 57 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 66.8 | 59.3 | 186.0 | 183.2 | 11.5 | 15.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 522 | 130 |
| Copper (mg) | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 4.5 | 2.0 | 5.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 0.0 | 0.1 | 0.5 | 0.1 | 0.0 | 0.2 | 15 | 4 |
| Folate (mcg) | 0.0 | 226.2 | 29.7 | 40.5 | n/a | 0.0 | 0.0 | 24.0 | 10.2 | 23.5 | 2.6 | 110.1 | 27.5 | 5.9 | 0.8 | 0.8 | 0.0 | 6.3 | 508 | 127 |
| Folate, DFE (mcg) | 0.0 | 226.2 | 29.7 | 40.5 | n/a | 0.0 | 0.0 | 24.0 | 10.2 | 23.5 | 2.6 | 171.5 | 27.5 | 5.9 | 0.8 | 0.8 | 0.0 | 6.3 | 569 | 142 |
| Folate, food (mcg) | 0.0 | 226.2 | 29.7 | 40.5 | n/a | 0.0 | 0.0 | 24.0 | 10.2 | 23.5 | 2.6 | 21.8 | 27.5 | 5.9 | 0.8 | 0.8 | 0.0 | 6.3 | 420 | 105 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 88.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 88 | 22 |
| Fructose | n/a | 0.3 | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.3 | n/a | 17.2 | n/a | n/a | 19 | 5 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 1.3 | n/a | n/a | 1 | 0 |
| Glucose (dextrose) | n/a | 0.4 | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.3 | n/a | 15.0 | n/a | n/a | 17 | 4 |
| Glutamic acid (g) | 0.0 | 0.8 | 0.5 | 1.3 | n/a | 0.0 | n/a | 1.8 | 3.4 | 0.8 | 0.2 | 4.3 | 2.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 16 | 4 |
| Glycine (g) | 0.0 | 0.3 | 0.1 | 0.2 | n/a | 0.0 | n/a | 0.1 | 0.2 | 0.2 | 0.0 | 0.4 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Histidine (g) | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.3 | 0.5 | 0.2 | 0.0 | 0.3 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 2.9 | 0.3 | 1.1 | n/a | 0.0 | 0.0 | 0.5 | 0.4 | 0.9 | 0.0 | 4.3 | 0.2 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 11 | 3 |
| Isoleucine (g) | 0.0 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | n/a | 0.6 | 0.9 | 0.3 | 0.0 | 0.5 | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.3 | 0.3 | 0.4 | n/a | 0.0 | n/a | 1.0 | 1.3 | 0.5 | 0.1 | 0.9 | 1.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 6 | 2 |
| Lysine (g) | 0.0 | 0.4 | 0.1 | 0.4 | n/a | 0.0 | n/a | 0.9 | 1.2 | 0.5 | 0.1 | 0.3 | 1.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Magnesium (mg) | 0.0 | 117.0 | 14.9 | 58.2 | n/a | 0.0 | 4.1 | 14.3 | 15.8 | 6.0 | 1.7 | 25.6 | 42.5 | 1.8 | 1.0 | 0.8 | 0.0 | 2.5 | 306 | 77 |
| Maltose | n/a | 0.0 | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.6 | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 1.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Methionine (g) | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.3 | 0.4 | 0.2 | 0.0 | 0.2 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 3.5 | 5.3 | 1.8 | 17.9 | 0.2 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 40 | 10 |
| Niacin (mg) | 0.0 | 0.8 | 1.4 | 5.5 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 6.9 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 16 | 4 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.2 | 1.8 | n/a | 0.0 | 0.0 | 0.7 | 0.2 | 0.8 | 0.1 | 0.0 | 1.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Phenylalanine (g) | 0.0 | 0.3 | 0.1 | 0.4 | n/a | 0.0 | n/a | 0.5 | 0.7 | 0.3 | 0.0 | 0.6 | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 0.0 | 76.4 | 56.9 | 137.5 | n/a | 0.0 | 0.0 | 252.8 | 289.3 | 99.0 | 20.4 | 103.7 | 359.9 | 2.4 | 4.4 | 1.7 | 0.0 | 3.5 | 1,408 | 352 |
| Phytosterols (mg) | 29.8 | 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 | 0.0 | 0.5 | 30 | 8 |
| Polyunsaturated Fat (g) | 1.4 | 0.1 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 0.5 | 1.0 | 2.6 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 2 |
| Potassium (mg) | 0.1 | 539.8 | 173.3 | 967.6 | n/a | 0.1 | 4.1 | 46.5 | 55.4 | 69.0 | 20.4 | 105.0 | 584.8 | 30.4 | 31.6 | 21.8 | 0.1 | 17.8 | 2,668 | 667 |
| Proline (g) | 0.0 | 0.3 | 0.2 | 0.2 | n/a | 0.0 | n/a | 1.0 | 1.6 | 0.3 | 0.1 | 1.5 | 1.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 7 | 2 |
| Protein (g) | 0.0 | 5.7 | 2.5 | 7.3 | n/a | 0.0 | 0.0 | 10.7 | 14.1 | 6.3 | 0.7 | 12.5 | 13.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.2 | 74 | 18 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 93.8 | 145.8 | 80.0 | 571.7 | 5.1 | 35.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 931 | 233 |
| Riboflavin (mg) | 0.0 | 0.3 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.6 | 0.2 | 0.2 | 0.0 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Saturated Fat (g) | 1.9 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 11.2 | 11.9 | 1.6 | 43.8 | 0.3 | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 73 | 18 |
| Selenium (mcg) | 0.0 | 9.4 | 0.6 | 11.8 | n/a | 0.0 | 0.0 | 11.3 | 7.9 | 15.4 | 0.9 | 36.1 | 8.2 | 0.0 | 0.1 | 0.3 | 0.0 | 0.1 | 102 | 25 |
| Serine (g) | 0.0 | 0.3 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.9 | 0.8 | 0.5 | 0.0 | 0.6 | 0.8 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Sodium (mg) | 0.3 | 115.4 | 2.5 | 91.7 | n/a | 290.7 | 12.4 | 837.0 | 350.9 | 71.0 | 608.3 | 732.2 | 174.9 | 0.3 | 114.2 | 1.7 | 581.4 | 0.2 | 3,985 | 996 |
| Starch | n/a | 0.0 | n/a | 62.2 | 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 | 62 | 16 |
| Stigmasterol | 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 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.4 | n/a | 0.9 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.4 | n/a | n/a | 2 | 0 |
| Sugar (g) | 0.0 | 1.0 | n/a | 3.0 | n/a | 0.0 | 0.0 | 3.1 | 0.3 | 0.2 | 0.1 | n/a | 17.6 | 0.7 | 0.9 | 34.5 | 0.0 | 0.1 | 61 | 15 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.9 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Threonine (g) | 0.0 | 0.3 | 0.1 | 0.2 | n/a | 0.0 | n/a | 0.5 | 0.5 | 0.3 | 0.0 | 0.3 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Tocopherol, alpha (mg) | 1.9 | 4.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 0.5 | 2.0 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 10 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 13.5 | 0.9 | 0.6 | 0.4 | n/a | 0.0 | 0.0 | 16.0 | 18.7 | 4.8 | 69.1 | 1.9 | 3.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 130 | 32 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 2.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 2.8 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Tryptophan (g) | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.3 | 0.1 | 0.2 | n/a | 0.0 | n/a | 0.5 | 0.7 | 0.2 | 0.0 | 0.3 | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Valine (g) | 0.0 | 0.3 | 0.1 | 0.4 | n/a | 0.0 | n/a | 0.8 | 0.9 | 0.4 | 0.0 | 0.5 | 1.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 18,292.6 | 0.0 | 9.7 | n/a | 0.0 | 0.0 | 316.5 | 566.1 | 270.0 | 2,129.1 | 17.9 | 127.4 | 1.8 | 58.0 | 0.0 | 0.0 | 261.2 | 22,050 | 5,513 |
| Vitamin A, RAE (mcg) | 0.0 | 914.2 | 0.0 | 0.9 | n/a | 0.0 | 0.0 | 93.8 | 149.7 | 80.0 | 582.8 | 5.1 | 35.0 | 0.0 | 2.9 | 0.0 | 0.0 | 13.1 | 1,877 | 469 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.3 | 0.5 | 0.4 | 0.1 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.3 | 0.1 | 0.7 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 8.6 | 5.3 | 71.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 11.4 | 1.4 | 0.2 | 0.0 | 3.5 | 104 | 26 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 12.0 | 13.6 | 41.0 | 51.1 | n/a | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 120 | 30 |
| Water (g) | 0.0 | 140.7 | 61.8 | 5.8 | n/a | 0.0 | 414.3 | 41.4 | 20.8 | 38.1 | 13.5 | 36.9 | 212.6 | 27.2 | 5.8 | 7.2 | 0.0 | 5.4 | 1,031 | 258 |
| Zinc (mg) | 0.0 | 0.9 | 0.3 | 0.6 | n/a | 0.0 | 0.0 | 2.2 | 1.8 | 0.6 | 0.1 | 0.9 | 2.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 10 | 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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