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Nutritional Facts: Spinach and Rice Casserole

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 cup (160g)
onions
2 tablespoons (30g)
chicken stock
1 lb (454g)
fresh spinach
3 cups (558g)
cooked rice
1 cup (226g)
low fat cottage cheese
1/2 cup (57g)
cheddar cheese
1/4 cup (60g)
egg substitute
3 tablespoons (11g)
fresh parsley
1 1/2 teaspoons (0g)
dill weed
Total 1 serving
Alanine (g) 0.0 n/a 0.6 0.8 0.9 0.4 0.4 0.0 0.0 3 1
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.2 n/a 0.7 1.1 1.2 0.5 0.3 0.0 0.0 4 1
Ash (g) 0.6 0.2 7.8 1.2 3.1 2.2 0.8 0.3 0.0 16 3
Aspartic acid (g) 0.1 n/a 1.1 1.2 2.2 0.9 0.6 0.0 0.0 6 1
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 36.8 0.9 449.9 16.7 205.7 407.4 43.8 15.7 0.6 1,177 196
Calories 64.0 10.8 104.5 725.4 194.4 227.7 28.8 4.1 0.1 1,360 227
Calories (kj) 265.6 45.3 440.8 3,035.5 815.9 951.5 120.6 17.2 0.5 5,693 949
Carbohydrates (g) 14.9 1.1 16.5 159.5 8.3 0.7 1.2 0.7 0.0 203 34
Cholesterol (mg) 0.0 0.9 0.0 0.0 22.6 59.3 0.0 0.0 0.0 83 14
Copper (mg) 0.1 0.0 0.6 0.2 0.1 0.0 0.0 0.0 0.0 1 0
Cystine (g) 0.0 n/a 0.2 0.3 0.2 0.1 0.1 0.0 0.0 1 0
Dietary Fiber (g) 2.7 0.0 10.0 1.7 0.0 0.0 0.0 0.4 0.0 15 2
Folate (mcg) 30.4 1.5 881.5 323.6 22.6 10.2 9.6 17.3 0.4 1,297 216
Folate, DFE (mcg) 30.4 1.5 881.5 541.3 22.6 10.2 9.6 17.3 0.4 1,515 252
Folate, food (mcg) 30.4 1.5 881.5 11.2 22.6 10.2 9.6 17.3 0.4 985 164
Folic acid (mcg) 0.0 0.0 0.0 312.5 0.0 0.0 0.0 0.0 0.0 312 52
Fructose (g) 2.1 n/a 0.7 n/a 0.0 n/a n/a n/a n/a 3 0
Galactose (g) 0.0 n/a 0.5 n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 3.2 n/a 0.5 n/a 1.7 n/a n/a n/a n/a 5 1
Glutamic acid (g) 0.4 n/a 1.6 2.6 6.3 3.4 1.0 0.0 0.0 15 3
Glycine (g) 0.0 n/a 0.6 0.6 0.5 0.2 0.2 0.0 0.0 2 0
Histidine (g) 0.0 n/a 0.3 0.3 0.8 0.5 0.2 0.0 0.0 2 0
Iron (mg) 0.3 0.1 12.3 8.3 0.3 0.4 1.2 0.7 0.0 24 4
Isoleucine (g) 0.0 n/a 0.7 0.6 1.4 0.9 0.4 0.0 0.0 4 1
Lactose (g) 0.0 n/a 0.0 n/a 6.6 0.1 n/a n/a n/a 7 1
Leucine (g) 0.0 n/a 1.0 1.1 2.7 1.3 0.6 0.0 0.0 7 1
Lysine (g) 0.1 n/a 0.8 0.5 2.2 1.2 0.4 0.0 0.0 5 1
Magnesium (mg) 16.0 1.2 359.0 72.5 15.8 15.8 9.0 5.7 0.1 495 83
Maltose (g) 0.0 n/a 0.0 n/a 0.0 0.1 n/a n/a n/a 0 0
Manganese (mg) 0.2 n/a 4.1 2.1 0.0 0.0 0.0 0.0 0.0 6 1
Methionine (g) 0.0 n/a 0.2 0.3 0.6 0.4 0.2 0.0 0.0 2 0
Monounsaturated Fat (g) 0.0 0.2 0.0 0.4 1.0 5.3 0.0 0.0 0.0 7 1
Niacin (mg) 0.2 0.5 3.3 10.2 0.2 0.0 0.1 0.1 0.0 15 2
Pantothenic acid (mg) 0.2 n/a 0.3 2.3 0.6 0.2 1.0 0.0 0.0 5 1
Phenylalanine (g) 0.0 n/a 0.6 0.7 1.4 0.7 0.4 0.0 0.0 4 1
Phosphorus (mg) 46.4 8.1 222.7 206.5 368.4 289.3 43.2 6.6 0.2 1,191 199
Phytosterols (mg) 24.0 n/a 40.9 n/a n/a n/a 57.0 0.6 n/a 122 20
Polyunsaturated Fat (g) 0.0 0.1 0.7 0.3 0.2 0.5 0.0 0.0 0.0 2 0
Potassium (mg) 233.6 31.5 2,535.6 161.8 189.8 55.4 127.8 63.2 2.0 3,401 567
Proline (g) 0.0 n/a 0.5 0.6 3.0 1.6 0.3 0.0 0.0 6 1
Protein (g) 1.8 0.8 13.0 13.3 26.7 14.1 6.0 0.3 0.0 76 13
Retinol (mcg) 0.0 0.3 0.0 0.0 42.9 145.8 0.0 0.0 0.0 189 32
Riboflavin (mg) 0.0 0.0 0.9 0.1 0.4 0.2 0.2 0.0 0.0 2 0
Saturated Fat (g) 0.1 0.1 0.3 0.3 2.2 11.9 0.0 0.0 0.0 15 2
Selenium (mcg) 0.8 0.7 4.5 41.9 22.4 7.9 24.8 0.0 n/a 103 17
Serine (g) 0.0 n/a 0.5 0.7 1.5 0.8 0.5 0.0 0.0 4 1
Sodium (mg) 6.4 42.9 359.0 0.0 745.8 350.9 119.4 6.4 0.2 1,631 272
Starch (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 1.6 n/a 0.3 n/a 0.0 0.1 n/a n/a n/a 2 0
Sugar (g) 6.8 0.5 1.9 n/a 8.3 0.3 1.2 0.1 n/a 19 3
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.1 0.0 0.4 0.9 0.1 0.0 0.1 0.0 0.0 2 0
Threonine (g) 0.0 n/a 0.6 0.5 1.2 0.5 0.3 0.0 0.0 3 1
Tocopherol, alpha (mg) 0.0 0.0 9.2 n/a 0.1 0.2 1.0 0.1 n/a 11 2
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a 0.8 n/a 0.0 0.0 n/a 0.1 n/a 1 0
Total Fat (g) 0.2 0.4 1.8 1.2 5.5 18.7 0.0 0.1 0.0 28 5
Tryptophan (g) 0.0 n/a 0.2 0.2 0.4 0.2 0.1 0.0 0.0 1 0
Tyrosine (g) 0.0 n/a 0.5 0.4 1.5 0.7 0.3 0.0 0.0 3 1
Valine (g) 0.0 n/a 0.7 0.8 1.8 0.9 0.5 0.0 0.0 5 1
Vitamin A, IU (IU) 3.2 0.9 42,609.1 0.0 167.2 566.1 135.0 960.3 20.6 44,463 7,410
Vitamin A, RAE (mcg) 0.0 0.3 2,131.1 0.0 45.2 149.7 6.6 48.0 1.0 2,382 397
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 1.0 0.5 0.2 0.0 0.0 2 0
Vitamin B-6 (mg) 0.2 0.0 0.9 0.3 0.0 0.0 0.1 0.0 0.0 2 0
Vitamin C (mg) 11.8 0.1 127.7 0.0 0.0 0.0 0.3 15.2 0.2 155 26
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 13.6 39.6 0.0 0.0 53 9
Water (g) 142.6 27.7 415.3 382.8 182.4 20.8 52.2 10.0 0.2 1,234 206
Zinc (mg) 0.3 0.0 2.4 2.3 0.9 1.8 0.6 0.1 0.0 8 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.

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