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 lbs (908g) pumpkin |
1 medium (110g) red onions |
2 (30g) spring onions |
1/2 cup (108g) olive oil |
1/2 cup (54g) dry breadcrumbs |
1/2 lb (228g) feta cheese |
4 (200g) eggs |
1/2 cup (122g) milk |
1 lb (454g) phyllo pastry |
2 tablespoons (8g) parsley |
2 tablespoons (1g) fresh dill |
4 ounces (113g) butter |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 1.5 | 1.5 | 0.1 | 1.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Alcohol (g) | 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 |
| Arginine (g) | 0.5 | 0.1 | 0.0 | 0.0 | 0.3 | 1.1 | 1.6 | 0.1 | 1.3 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Ash (g) | 7.3 | 0.4 | 0.2 | 0.0 | 1.5 | 11.9 | 2.1 | 0.9 | 7.3 | 0.2 | 0.0 | 2.4 | 34 | 2 |
| Aspartic acid (g) | 0.9 | 0.1 | 0.1 | 0.0 | 0.4 | 1.8 | 2.7 | 0.3 | 1.4 | 0.0 | 0.0 | 0.1 | 8 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.5 | 5 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 190.7 | 25.3 | 21.6 | 1.1 | 98.8 | 1,123.6 | 112.0 | 145.2 | 50.0 | 10.5 | 2.3 | 27.2 | 1,808 | 121 |
| Calories | 236.1 | 44.0 | 9.6 | 954.7 | 213.3 | 601.7 | 286.0 | 78.1 | 1,358.7 | 2.7 | 0.5 | 813.1 | 4,598 | 307 |
| Calories (kj) | 989.7 | 182.6 | 40.5 | 3,994.9 | 892.6 | 2,513.8 | 1,198.0 | 327.0 | 5,684.5 | 11.5 | 2.0 | 3,401.1 | 19,238 | 1,283 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Carbohydrates (g) | 59.0 | 10.3 | 2.2 | 0.0 | 38.9 | 9.3 | 1.4 | 5.7 | 239.0 | 0.5 | 0.1 | 0.1 | 366 | 24 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 202.8 | 744.0 | 17.1 | 0.0 | 0.0 | 0.0 | 243.8 | 1,208 | 81 |
| Copper (mg) | 1.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 0.5 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 4.5 | 1.9 | 0.8 | 0.0 | 2.4 | 0.0 | 0.0 | 0.0 | 8.6 | 0.3 | 0.0 | 0.0 | 19 | 1 |
| Folate (mcg) | 145.3 | 20.9 | 19.2 | 0.0 | 57.8 | 72.9 | 94.0 | 6.1 | 399.9 | 11.6 | 1.7 | 3.4 | 833 | 56 |
| Folate, DFE (mcg) | 145.3 | 20.9 | 19.2 | 0.0 | 88.6 | 72.9 | 94.0 | 6.1 | 622.5 | 11.6 | 1.7 | 3.4 | 1,086 | 72 |
| Folate, food (mcg) | 145.3 | 20.9 | 19.2 | 0.0 | 13.5 | 72.9 | 94.0 | 6.1 | 81.8 | 11.6 | 1.7 | 3.4 | 470 | 31 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 44.3 | 0.0 | 0.0 | 0.0 | 318.1 | 0.0 | 0.0 | 0.0 | 362 | 24 |
| Fructose | n/a | 1.4 | n/a | n/a | 1.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | n/a | 1.0 | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Glutamic acid (g) | 1.7 | 0.3 | 0.1 | 0.0 | 2.2 | 5.5 | 3.3 | 0.8 | 10.9 | 0.0 | 0.0 | 0.2 | 25 | 2 |
| Glycine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.9 | 0.1 | 1.2 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 | 0.6 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Iron (mg) | 7.3 | 0.2 | 0.4 | 0.6 | 2.6 | 1.5 | 3.5 | 0.1 | 14.6 | 0.5 | 0.1 | 0.0 | 31 | 2 |
| Isoleucine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 1.8 | 1.3 | 0.2 | 1.1 | 0.0 | 0.0 | 0.1 | 5 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.5 | 3.2 | 2.2 | 0.4 | 2.2 | 0.0 | 0.0 | 0.1 | 9 | 1 |
| Lysine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 2.8 | 1.8 | 0.3 | 0.7 | 0.0 | 0.0 | 0.1 | 7 | 0 |
| Magnesium (mg) | 109.0 | 11.0 | 6.0 | 0.0 | 23.2 | 43.3 | 24.0 | 15.9 | 68.2 | 3.8 | 0.6 | 2.3 | 307 | 20 |
| Maltose | n/a | 0.0 | n/a | n/a | 1.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 1.1 | 0.1 | 0.0 | 0.0 | 0.5 | 0.1 | 0.1 | 0.0 | 2.2 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.8 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 78.8 | 0.6 | 10.5 | 7.3 | 1.3 | 14.3 | 0.0 | 0.0 | 23.8 | 137 | 9 |
| Niacin (mg) | 5.4 | 0.1 | 0.2 | 0.0 | 3.6 | 2.3 | 0.2 | 0.1 | 18.5 | 0.1 | 0.0 | 0.0 | 30 | 2 |
| Pantothenic acid (mg) | 2.7 | 0.1 | 0.0 | 0.0 | 0.3 | 2.2 | 3.1 | 0.4 | 1.4 | 0.0 | 0.0 | 0.1 | 10 | 1 |
| Phenylalanine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.4 | 1.5 | 1.4 | 0.2 | 1.6 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Phosphorus (mg) | 399.5 | 31.9 | 11.1 | 0.0 | 89.1 | 768.1 | 396.0 | 113.5 | 340.8 | 4.4 | 0.7 | 27.2 | 2,182 | 145 |
| Phytosterols (mg) | 109.0 | 16.5 | n/a | 238.7 | 4.3 | n/a | n/a | 0.0 | n/a | 0.4 | n/a | n/a | 369 | 25 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 11.4 | 1.1 | 1.3 | 3.8 | 0.2 | 4.2 | 0.0 | 0.0 | 3.5 | 26 | 2 |
| Potassium (mg) | 3,087.2 | 160.6 | 82.8 | 1.1 | 105.8 | 141.3 | 276.0 | 184.2 | 336.3 | 42.1 | 8.2 | 27.2 | 4,453 | 297 |
| Proline (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.7 | 3.1 | 1.0 | 0.4 | 3.8 | 0.0 | 0.0 | 0.1 | 9 | 1 |
| Protein (g) | 9.1 | 1.2 | 0.5 | 0.0 | 7.2 | 32.4 | 25.1 | 4.0 | 32.3 | 0.2 | 0.0 | 1.0 | 113 | 8 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 284.9 | 320.0 | 37.8 | 0.0 | 0.0 | 0.0 | 761.0 | 1,404 | 94 |
| Riboflavin (mg) | 1.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.9 | 0.9 | 0.2 | 1.5 | 0.0 | 0.0 | 0.0 | 6 | 0 |
| Saturated Fat (g) | 0.5 | 0.0 | 0.0 | 14.9 | 0.6 | 34.1 | 6.3 | 2.8 | 6.7 | 0.0 | 0.0 | 58.3 | 124 | 8 |
| Selenium (mcg) | 2.7 | 0.6 | 0.2 | 0.0 | 13.6 | 34.2 | 61.4 | 2.4 | 105.9 | 0.0 | n/a | 1.1 | 222 | 15 |
| Serine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.4 | 2.7 | 1.9 | 0.2 | 1.6 | 0.0 | 0.0 | 0.1 | 7 | 0 |
| Sodium (mg) | 9.1 | 4.4 | 4.8 | 2.2 | 395.3 | 2,543.5 | 284.0 | 59.8 | 2,194.8 | 4.3 | 0.7 | 809.7 | 6,312 | 421 |
| Starch | n/a | 0.0 | n/a | n/a | 32.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 32 | 2 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Sucrose | n/a | 1.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 12.3 | 4.7 | 0.7 | 0.0 | 3.3 | 9.3 | 0.7 | n/a | 0.8 | 0.1 | n/a | 0.1 | 32 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.1 | 0.0 | 0.0 | 0.5 | 0.4 | 0.1 | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Threonine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 1.5 | 1.1 | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Tocopherol, alpha (mg) | 9.6 | 0.0 | 0.2 | 15.5 | 0.0 | 0.4 | 2.1 | n/a | 0.4 | 0.1 | n/a | 2.6 | 31 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | 0.9 | 0.4 | n/a | 1.0 | n/a | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
| Total Fat (g) | 0.9 | 0.1 | 0.1 | 108.0 | 2.9 | 48.5 | 19.0 | 4.5 | 27.3 | 0.1 | 0.0 | 92.0 | 303 | 20 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 3.4 | 3 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 3.7 | 4 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.3 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 1.5 | 1.0 | 0.2 | 1.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Valine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 2.4 | 1.7 | 0.3 | 1.3 | 0.0 | 0.0 | 0.1 | 6 | 0 |
| Vitamin A, IU (IU) | 67,046.7 | 2.2 | 299.1 | 0.0 | 0.0 | 961.8 | 1,080.0 | 168.4 | 0.0 | 640.2 | 85.9 | 2,834.1 | 73,118 | 4,875 |
| Vitamin A, RAE (mcg) | 3,350.5 | 0.0 | 15.0 | 0.0 | 0.0 | 284.9 | 320.0 | 40.3 | 0.0 | 32.0 | 4.3 | 775.7 | 4,823 | 322 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3.9 | 1.8 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 6 | 0 |
| Vitamin B-6 (mg) | 0.6 | 0.1 | 0.0 | 0.0 | 0.1 | 1.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 81.7 | 8.1 | 5.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 10.1 | 0.9 | 0.0 | 108 | 7 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 36.5 | 164.0 | n/a | 0.0 | 0.0 | 0.0 | 68.0 | 269 | 18 |
| Water (g) | 831.7 | 98.0 | 26.9 | 0.0 | 3.5 | 125.9 | 152.3 | 107.0 | 148.1 | 6.7 | 1.0 | 18.0 | 1,519 | 101 |
| Zinc (mg) | 2.9 | 0.2 | 0.1 | 0.0 | 0.8 | 6.6 | 2.6 | 0.5 | 2.2 | 0.1 | 0.0 | 0.1 | 16 | 1 |
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