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 cups (250g) plain flour |
2 cups (240g) whole meal flour |
125 g (124g) butter |
1/3 cup (79g) cold water |
1 tablespoon (14g) butter |
1 large (150g) brown onions |
1 (3g) garlic cloves |
1 bunch (340g) fresh spinach |
100 g (100g) feta |
250 g (250g) ricotta cheese |
200 g (200g) tasty cheese |
3 cups (585g) cooked brown rice |
3 (150g) eggs |
2 tablespoons (6g) fresh chives |
1 pinch (0g) cayenne |
1 pinch (0g) salt |
1 pinch (3g) black pepper |
1 to taste (0g) nutmeg |
Total | 1 serving | |
| Alanine (g) | 0.8 | 1.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.6 | 1.2 | 1.4 | 0.8 | 1.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 8 | 1 |
| Alcohol (g) | 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 | n/a | 0 | 0 |
| Arginine (g) | 1.0 | 1.6 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.6 | 0.5 | 1.6 | 1.9 | 1.0 | 1.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 10 | 1 |
| Ash (g) | 1.2 | 3.8 | 2.6 | 0.1 | 0.3 | 0.5 | 0.0 | 5.8 | 5.2 | 2.5 | 7.9 | 2.3 | 1.6 | 0.1 | 0.0 | 0.4 | 0.1 | n/a | 34 | 4 |
| Aspartic acid (g) | 1.1 | 1.7 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.8 | 0.8 | 2.5 | 3.2 | 1.3 | 2.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 14 | 2 |
| Beta-sitosterol | n/a | n/a | 5.0 | n/a | 0.6 | 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 | 6 | 1 |
| Caffeine (mg) | 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 | n/a | 0 | 0 |
| Calcium (mg) | 37.5 | 81.6 | 29.8 | 2.4 | 3.4 | 34.5 | 5.4 | 336.6 | 493.9 | 517.5 | 1,442.0 | 58.5 | 84.0 | 5.5 | 0.7 | 0.1 | 12.8 | n/a | 3,146 | 393 |
| Calories | 910.0 | 816.0 | 890.9 | 0.0 | 101.8 | 60.0 | 4.5 | 78.2 | 264.5 | 435.0 | 806.0 | 655.2 | 214.5 | 1.8 | 1.4 | 0.0 | 7.3 | n/a | 5,247 | 656 |
| Calories (kj) | 3,807.5 | 3,417.6 | 3,726.3 | 0.0 | 425.9 | 249.0 | 18.7 | 329.8 | 1,104.9 | 1,820.0 | 3,368.0 | 2,743.7 | 898.5 | 7.6 | 6.0 | 0.0 | 30.5 | n/a | 21,954 | 2,744 |
| Campesterol | n/a | n/a | 0.0 | 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 | 0 | 0 |
| Carbohydrates (g) | 190.8 | 172.7 | 0.1 | 0.0 | 0.0 | 14.0 | 1.0 | 12.3 | 4.1 | 7.6 | 2.6 | 137.5 | 1.1 | 0.3 | 0.3 | 0.0 | 1.9 | n/a | 546 | 68 |
| Cholesterol (mg) | 0.0 | 0.0 | 267.1 | 0.0 | 30.5 | 0.0 | 0.0 | 0.0 | 89.2 | 127.5 | 210.0 | 0.0 | 558.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1,282 | 160 |
| Copper (mg) | 0.4 | 1.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.1 | 0.1 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
| Cystine (g) | 0.5 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.3 | 0.2 | 0.4 | n/a | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
| Dietary Fiber (g) | 6.8 | 25.7 | 0.0 | 0.0 | 0.0 | 2.6 | 0.1 | 7.5 | 0.0 | 0.0 | 0.0 | 10.5 | 0.0 | 0.2 | 0.1 | 0.0 | 0.7 | n/a | 54 | 7 |
| Folate (mcg) | 457.5 | 105.6 | 3.7 | 0.0 | 0.4 | 28.5 | 0.1 | 659.6 | 32.1 | 30.0 | 36.0 | 23.4 | 70.5 | 6.3 | 0.5 | 0.0 | 0.5 | n/a | 1,455 | 182 |
| Folate, DFE (mcg) | 727.5 | 105.6 | 3.7 | 0.0 | 0.4 | 28.5 | 0.1 | 659.6 | 32.1 | 30.0 | 36.0 | 23.4 | 70.5 | 6.3 | 0.5 | 0.0 | 0.5 | n/a | 1,725 | 216 |
| Folate, food (mcg) | 72.5 | 105.6 | 3.7 | 0.0 | 0.4 | 28.5 | 0.1 | 659.6 | 32.1 | 30.0 | 36.0 | 23.4 | 70.5 | 6.3 | 0.5 | 0.0 | 0.5 | n/a | 1,070 | 134 |
| Folic acid (mcg) | 385.0 | 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 | 0.0 | 0.0 | 0.0 | n/a | 385 | 48 |
| Fructose | n/a | 0.1 | n/a | n/a | n/a | 1.9 | n/a | 0.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.0 | n/a | n/a | n/a | 3.0 | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | 0.0 | n/a | 4 | 0 |
| Glutamic acid (g) | 8.7 | 10.4 | 0.2 | n/a | 0.0 | 0.4 | 0.0 | 1.2 | 2.4 | 6.1 | 12.2 | 2.8 | 2.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | 47 | 6 |
| Glycine (g) | 0.9 | 1.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.7 | 0.9 | 0.7 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 6 | 1 |
| Histidine (g) | 0.6 | 0.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 1.1 | 1.7 | 0.3 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | 6 | 1 |
| Hydroxyproline | 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 | n/a | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 11.6 | 8.6 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 9.2 | 0.7 | 0.9 | 1.4 | 3.1 | 2.6 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 39 | 5 |
| Isoleucine (g) | 0.9 | 1.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.8 | 1.5 | 3.1 | 0.6 | 1.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 10 | 1 |
| Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 1.8 | 2.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 1.4 | 3.1 | 4.8 | 1.1 | 1.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 17 | 2 |
| Lysine (g) | 0.6 | 0.9 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.6 | 1.2 | 3.3 | 4.1 | 0.5 | 1.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | 13 | 2 |
| Magnesium (mg) | 55.0 | 328.8 | 2.5 | 0.8 | 0.3 | 15.0 | 0.8 | 268.6 | 19.0 | 27.5 | 56.0 | 257.4 | 18.0 | 2.5 | 0.7 | 0.0 | 5.0 | n/a | 1,058 | 132 |
| Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 1.7 | 9.8 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 3.0 | 0.0 | 0.0 | 0.0 | 6.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 22 | 3 |
| Methionine (g) | 0.5 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.7 | 1.3 | 0.3 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 4 | 1 |
| Monounsaturated Fat (g) | 0.2 | 0.7 | 26.1 | 0.0 | 3.0 | 0.0 | 0.0 | 0.0 | 4.6 | 9.1 | 18.8 | 1.8 | 5.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 70 | 9 |
| Niacin (mg) | 14.8 | 11.9 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 2.5 | 1.0 | 0.3 | 0.2 | 7.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 39 | 5 |
| Pantothenic acid (mg) | 1.1 | 1.4 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 1.0 | 0.5 | 0.8 | 2.3 | 2.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 10 | 1 |
| Phenylalanine (g) | 1.3 | 1.6 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.7 | 1.4 | 2.6 | 0.7 | 1.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 10 | 1 |
| Phosphorus (mg) | 270.0 | 856.8 | 29.8 | 0.0 | 3.4 | 43.5 | 4.6 | 166.6 | 337.6 | 395.0 | 1,024.0 | 450.5 | 297.0 | 3.5 | 1.3 | 0.0 | 4.6 | n/a | 3,888 | 486 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 22.5 | n/a | 30.6 | n/a | n/a | n/a | n/a | n/a | 0.5 | 0.4 | 0.0 | 2.7 | n/a | 57 | 7 |
| Polyunsaturated Fat (g) | 1.0 | 2.8 | 3.8 | 0.0 | 0.4 | 0.0 | 0.0 | 0.6 | 0.6 | 1.0 | 1.9 | 1.7 | 2.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 17 | 2 |
| Potassium (mg) | 267.5 | 871.2 | 29.8 | 0.8 | 3.4 | 219.0 | 12.0 | 1,897.2 | 62.1 | 262.5 | 196.0 | 462.2 | 207.0 | 17.8 | 9.1 | 0.0 | 38.5 | n/a | 4,556 | 570 |
| Proline (g) | 3.0 | 5.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 1.4 | 2.7 | 5.6 | 0.6 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | 20 | 2 |
| Protein (g) | 25.8 | 31.7 | 1.1 | 0.0 | 0.1 | 1.7 | 0.2 | 9.7 | 14.2 | 28.1 | 49.8 | 13.6 | 18.8 | 0.2 | 0.1 | 0.0 | 0.3 | n/a | 195 | 24 |
| Retinol (mcg) | 0.0 | 0.0 | 833.7 | 0.0 | 95.3 | 0.0 | 0.0 | 0.0 | 125.2 | 292.5 | 516.0 | 0.0 | 240.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2,103 | 263 |
| Riboflavin (mg) | 1.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.8 | 0.5 | 0.8 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Saturated Fat (g) | 0.4 | 1.0 | 63.8 | 0.0 | 7.3 | 0.1 | 0.0 | 0.2 | 15.0 | 20.7 | 42.2 | 1.0 | 4.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 156 | 20 |
| Selenium (mcg) | 84.8 | 148.3 | 1.2 | 0.0 | 0.1 | 0.8 | 0.4 | 3.4 | 15.0 | 36.2 | 27.8 | n/a | 46.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 364 | 46 |
| Serine (g) | 1.3 | 1.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 1.2 | 1.4 | 2.9 | 0.7 | 1.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | 11 | 1 |
| Sodium (mg) | 5.0 | 4.8 | 887.1 | 2.4 | 101.4 | 6.0 | 0.5 | 268.6 | 1,118.0 | 210.0 | 1,242.0 | 5.9 | 213.0 | 0.2 | 0.1 | 155.0 | 0.6 | n/a | 4,221 | 528 |
| Starch | n/a | 138.6 | 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 | 139 | 17 |
| Stigmasterol | n/a | n/a | 0.0 | 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 | 0 | 0 |
| Sucrose | n/a | 0.9 | n/a | n/a | n/a | 1.5 | n/a | 0.2 | n/a | n/a | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Sugar (g) | 0.7 | 1.0 | 0.1 | 0.0 | 0.0 | 6.4 | 0.0 | 1.4 | 4.1 | 0.7 | 1.0 | n/a | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 16 | 2 |
| Theobromine (mg) | 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 | n/a | 0 | 0 |
| Thiamin (mg) | 2.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.2 | 0.0 | 0.1 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Threonine (g) | 0.7 | 0.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.6 | 1.3 | 1.8 | 0.5 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | 7 | 1 |
| Tocopherol, alpha (mg) | 0.2 | 1.7 | 2.9 | 0.0 | 0.3 | 0.0 | 0.0 | 6.9 | 0.2 | 0.3 | 0.6 | n/a | 1.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 15 | 2 |
| Tocopherol, beta (mg) | 0.2 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tocopherol, delta (mg) | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.0 | 4.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.6 | n/a | n/a | 0.0 | n/a | 0.8 | n/a | n/a | n/a | 0.2 | n/a | 7 | 1 |
| Total Fat (g) | 2.5 | 6.0 | 100.8 | 0.0 | 11.5 | 0.2 | 0.0 | 1.3 | 21.3 | 32.4 | 66.3 | 4.9 | 14.3 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 262 | 33 |
| Trans-monoenoic Fat | n/a | n/a | 3.7 | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 4 | 1 |
| TransFatty acids | n/a | n/a | 4.1 | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 5 | 1 |
| Tryptophan (g) | 0.3 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | 0.6 | 0.2 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Tyrosine (g) | 0.8 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.7 | 1.5 | 2.4 | 0.5 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 8 | 1 |
| Valine (g) | 1.0 | 1.4 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 1.1 | 1.7 | 3.3 | 0.8 | 1.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 11 | 1 |
| Vitamin A, IU (IU) | 0.0 | 21.6 | 3,105.0 | 0.0 | 354.9 | 3.0 | 0.3 | 31,881.8 | 422.7 | 1,112.5 | 2,004.0 | 0.0 | 810.0 | 261.2 | 187.2 | 0.0 | 15.9 | n/a | 40,180 | 5,023 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 849.9 | 0.0 | 97.1 | 0.0 | 0.0 | 1,594.6 | 125.2 | 300.0 | 530.0 | 0.0 | 240.0 | 13.1 | 9.4 | 0.0 | 0.8 | n/a | 3,760 | 470 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 0.8 | 1.7 | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 1 |
| Vitamin B-6 (mg) | 0.1 | 1.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.7 | 0.4 | 0.1 | 0.1 | 0.9 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.1 | 0.9 | 95.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.5 | 0.3 | 0.0 | 0.0 | n/a | 111 | 14 |
| Vitamin D (IU) | 0.0 | 0.0 | 74.6 | 0.0 | 8.5 | 0.0 | 0.0 | 0.0 | 16.0 | 25.0 | 48.0 | 0.0 | 123.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 295 | 37 |
| Water (g) | 29.8 | 25.8 | 19.7 | 78.8 | 2.3 | 133.7 | 1.8 | 310.8 | 55.3 | 179.2 | 73.5 | 426.8 | 114.2 | 5.4 | 0.0 | 0.0 | 0.4 | n/a | 1,458 | 182 |
| Zinc (mg) | 1.8 | 6.2 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 1.8 | 2.9 | 2.9 | 6.2 | 3.6 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 28 | 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.