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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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