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.
3 cups (375g) bread flour |
1 cup (237g) warm water |
2 tablespoons (27g) olive oil |
2 teaspoons (8g) sugar |
1 teaspoon (6g) salt |
1/4 ounce (7g) active dry yeast |
1 to taste (0g) cornmeal |
1 (33g) egg whites |
20 ounces (568g) frozen chopped spinach |
7 pieces (14g) sun-dried tomatoes |
1 teaspoon (2g) dried fennel seed |
1 teaspoon (1g) dried onion flakes |
2 teaspoons (12g) salt |
1 pinch (0g) red pepper flakes |
1/2 teaspoon (2g) garlic powder |
1/2 teaspoon (1g) onion powder |
1 tablespoon (14g) olive oil |
Total | 1 serving | |
Alanine (g) | 1.2 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.2 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
Alcohol (g) | 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 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 1.6 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.2 | 2.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 5 | 1 |
Ash (g) | 1.8 | 0.2 | 0.0 | 0.0 | 6.0 | 0.4 | n/a | 0.2 | 8.1 | 1.8 | 0.2 | 0.0 | 12.0 | 0.0 | 0.1 | 0.0 | 0.0 | 31 | 4 |
Aspartic acid (g) | 1.6 | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.4 | 2.4 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 5 | 1 |
Caffeine (mg) | 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 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 56.3 | 7.1 | 0.3 | 0.1 | 1.4 | 2.1 | n/a | 2.3 | 732.7 | 15.4 | 23.9 | 3.0 | 2.9 | 0.7 | 1.2 | 4.6 | 0.1 | 854 | 107 |
Calories | 1,365.0 | 0.0 | 238.7 | 32.5 | 0.0 | 23.0 | n/a | 17.2 | 164.7 | 36.1 | 6.9 | 4.0 | 0.0 | 1.4 | 5.1 | 4.1 | 119.3 | 2,018 | 252 |
Calories (kj) | 5,711.3 | 0.0 | 998.7 | 135.9 | 0.0 | 96.5 | n/a | 71.3 | 681.6 | 151.1 | 28.9 | 16.8 | 0.0 | 6.0 | 21.5 | 17.1 | 499.4 | 8,436 | 1,054 |
Carbohydrates (g) | 286.2 | 0.0 | 0.0 | 8.4 | 0.0 | 2.9 | n/a | 0.2 | 23.9 | 7.8 | 1.0 | 1.0 | 0.0 | 0.3 | 1.1 | 0.9 | 0.0 | 334 | 42 |
Cholesterol (mg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Cystine (g) | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 10.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | n/a | 0.0 | 16.5 | 1.7 | 0.8 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 32 | 4 |
Folate (mcg) | 686.3 | 0.0 | 0.0 | 0.0 | 0.0 | 165.9 | n/a | 1.3 | 823.6 | 9.5 | n/a | 1.9 | 0.0 | 0.5 | 0.7 | 0.8 | 0.0 | 1,690 | 211 |
Folate, DFE (mcg) | 1,091.3 | 0.0 | 0.0 | 0.0 | 0.0 | 165.9 | n/a | 1.3 | 823.6 | 9.5 | n/a | 1.9 | 0.0 | 0.5 | 0.7 | 0.8 | 0.0 | 2,095 | 262 |
Folate, food (mcg) | 108.8 | 0.0 | 0.0 | 0.0 | 0.0 | 165.9 | n/a | 1.3 | 823.6 | 9.5 | n/a | 1.9 | 0.0 | 0.5 | 0.7 | 0.8 | 0.0 | 1,113 | 139 |
Folic acid (mcg) | 577.5 | 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 | 0.0 | 0.0 | 578 | 72 |
Fructose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 1.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
Galactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 1.4 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
Glutamic acid (g) | 13.0 | n/a | 0.0 | n/a | 0.0 | 0.5 | n/a | 0.5 | 2.9 | 0.7 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 18 | 2 |
Glycine (g) | 1.4 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
Histidine (g) | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
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 | 0.0 | n/a | n/a | 0 | 0 |
Iron (mg) | 17.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 10.7 | 1.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 30 | 4 |
Isoleucine (g) | 1.3 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.2 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Leucine (g) | 2.7 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.3 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
Lysine (g) | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.3 | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
Magnesium (mg) | 82.5 | 2.4 | 0.0 | 0.0 | 0.1 | 3.8 | n/a | 3.6 | 426.0 | 27.2 | 7.7 | 1.1 | 0.1 | 0.7 | 1.2 | 1.4 | 0.0 | 558 | 70 |
Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
Methionine (g) | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 0.3 | 0.0 | 19.7 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.8 | 30 | 4 |
Niacin (mg) | 22.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | n/a | 0.0 | 2.9 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 29 | 4 |
Pantothenic acid (mg) | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 0.1 | 0.5 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 0 |
Phenylalanine (g) | 2.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.2 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 0 |
Phosphorus (mg) | 405.0 | 0.0 | 0.0 | 0.0 | 0.0 | 45.2 | n/a | 5.0 | 278.3 | 49.8 | 9.7 | 3.5 | 0.0 | 1.3 | 6.4 | 3.9 | 0.0 | 808 | 101 |
Phytosterols | n/a | n/a | 59.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.3 | n/a | 0.0 | 0.4 | 0.1 | 1.0 | 29.8 | 92 | 12 |
Polyunsaturated Fat (g) | 1.5 | 0.0 | 2.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 7 | 1 |
Potassium (mg) | 401.3 | 2.4 | 0.3 | 0.2 | 0.5 | 67.7 | n/a | 53.8 | 1,965.3 | 479.8 | 33.9 | 18.6 | 1.0 | 9.1 | 18.5 | 11.8 | 0.1 | 3,064 | 383 |
Proline (g) | 4.5 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 6 | 1 |
Protein (g) | 38.7 | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | n/a | 3.6 | 20.6 | 2.0 | 0.3 | 0.1 | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 69 | 9 |
Retinol (mcg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Saturated Fat (g) | 0.6 | 0.0 | 3.7 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 7 | 1 |
Selenium (mcg) | 127.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | n/a | 6.6 | 34.1 | 0.8 | n/a | 0.1 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 170 | 21 |
Serine (g) | 1.9 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.3 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
Sodium (mg) | 7.5 | 7.1 | 0.5 | 0.1 | 2,325.5 | 3.6 | n/a | 54.8 | 420.3 | 293.3 | 1.8 | 0.2 | 4,651.0 | 0.1 | 0.9 | 0.9 | 0.3 | 7,768 | 971 |
Starch | 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 | n/a | 0 | 0 |
Sucrose | n/a | n/a | n/a | 8.4 | n/a | n/a | n/a | 0.0 | 1.4 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 10 | 1 |
Sugar (g) | 1.0 | 0.0 | 0.0 | 8.4 | 0.0 | 0.0 | n/a | 0.2 | 3.7 | 5.3 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 19 | 2 |
Theobromine (mg) | 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 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 2.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
Threonine (g) | 1.1 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
Tocopherol, alpha (mg) | 0.2 | 0.0 | 3.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 16.5 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.9 | 23 | 3 |
Tocopherol, beta (mg) | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 1.4 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 3 | 0 |
Total Fat (g) | 3.7 | 0.0 | 27.0 | 0.0 | 0.0 | 0.5 | n/a | 0.1 | 3.2 | 0.4 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 13.5 | 49 | 6 |
Trans-monoenoic Fat | 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 | 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 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Tyrosine (g) | 1.2 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.2 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
Valine (g) | 1.6 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.3 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 66,603.7 | 122.4 | 2.7 | 0.2 | 0.0 | 187.2 | 0.0 | 0.0 | 0.0 | 66,916 | 8,365 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3,328.5 | 6.2 | 0.1 | 0.0 | 0.0 | 9.4 | 0.0 | 0.0 | 0.0 | 3,344 | 418 |
Vitamin B-12 (mcg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 31.2 | 5.5 | 0.4 | 0.9 | 0.0 | 0.3 | 0.0 | 0.3 | 0.0 | 39 | 5 |
Vitamin D (IU) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 44.7 | 236.8 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 28.9 | 512.2 | 2.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 825 | 103 |
Zinc (mg) | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 3.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
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.