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.
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30 ounces (852g) frozen chopped spinach |
2 cups (226g) monterey jack cheese |
1 cup (113g) cheddar cheese |
24 ounces (732g) cottage cheese |
4 ounces (114g) cream cheese |
2 (100g) eggs |
1/2 cup (80g) onions |
2 (6g) garlic cloves |
1 dash (0g) salt |
1 dash (0g) pepper |
1/8 teaspoon (0g) nutmeg |
3 tablespoons (43g) butter |
1/4 cup (25g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 1.9 | 1.6 | 0.8 | 2.8 | 0.2 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 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 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 4.1 | 2.1 | 1.1 | 3.6 | 0.3 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 13 | 1 |
| Ash (g) | 12.2 | 8.0 | 4.4 | 10.3 | 1.5 | 1.1 | 0.3 | 0.1 | 0.4 | 0.0 | 0.0 | 0.9 | 2.0 | 41 | 3 |
| Aspartic acid (g) | 3.7 | 3.6 | 1.8 | 6.6 | 0.6 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 18 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.7 | n/a | 2 | 0 |
| Caffeine (mg) | 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 |
| Calcium (mg) | 1,099.1 | 1,686.0 | 814.7 | 607.8 | 111.3 | 56.0 | 18.4 | 10.9 | 0.1 | 0.4 | 0.5 | 10.2 | 277.3 | 4,693 | 391 |
| Calories | 247.1 | 843.0 | 455.4 | 717.6 | 388.5 | 143.0 | 32.0 | 8.9 | 0.0 | 0.3 | 1.5 | 305.4 | 107.8 | 3,250 | 271 |
| Calories (kj) | 1,022.4 | 3,530.1 | 1,902.9 | 3,016.8 | 1,625.6 | 599.0 | 132.8 | 37.4 | 0.0 | 1.1 | 6.4 | 1,277.6 | 451.3 | 13,603 | 1,134 |
| 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 | n/a | 0 | 0 |
| Carbohydrates (g) | 35.9 | 1.5 | 1.4 | 24.7 | 4.6 | 0.7 | 7.5 | 2.0 | 0.0 | 0.1 | 0.1 | 0.0 | 1.0 | 80 | 7 |
| Cholesterol (mg) | 0.0 | 201.1 | 118.7 | 124.5 | 125.0 | 372.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 91.6 | 22.0 | 1,055 | 88 |
| Copper (mg) | 1.2 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Cystine (g) | 0.2 | 0.3 | 0.1 | 0.5 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 24.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 26 | 2 |
| Folate (mcg) | 1,235.4 | 40.7 | 20.3 | 87.9 | 12.5 | 47.0 | 15.2 | 0.2 | 0.0 | 0.0 | 0.2 | 1.3 | 2.5 | 1,463 | 122 |
| Folate, DFE (mcg) | 1,235.4 | 40.7 | 20.3 | 87.9 | 12.5 | 47.0 | 15.2 | 0.2 | 0.0 | 0.0 | 0.2 | 1.3 | 2.5 | 1,463 | 122 |
| Folate, food (mcg) | 1,235.4 | 40.7 | 20.3 | 87.9 | 12.5 | 47.0 | 15.2 | 0.2 | 0.0 | 0.0 | 0.2 | 1.3 | 2.5 | 1,463 | 122 |
| Folic acid (mcg) | 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 |
| Fructose (g) | 1.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 3 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 2.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 1.6 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 4 | 0 |
| Glutamic acid (g) | 4.3 | 13.5 | 6.9 | 19.1 | 1.5 | 1.7 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 2.2 | 49 | 4 |
| Glycine (g) | 1.9 | 1.0 | 0.5 | 1.6 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 6 | 0 |
| Histidine (g) | 0.4 | 1.9 | 1.0 | 2.4 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 7 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 16.1 | 1.6 | 0.8 | 0.5 | 0.4 | 1.8 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 22 | 2 |
| Isoleucine (g) | 1.1 | 3.4 | 1.7 | 4.3 | 0.4 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 12 | 1 |
| Lactose (g) | 0.0 | n/a | 0.3 | 19.6 | 3.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 23 | 2 |
| Leucine (g) | 1.7 | 5.3 | 2.7 | 8.2 | 0.7 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 21 | 2 |
| Lysine (g) | 2.1 | 4.6 | 2.3 | 6.8 | 0.6 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 18 | 2 |
| Magnesium (mg) | 639.0 | 61.0 | 31.6 | 58.6 | 10.2 | 12.0 | 8.0 | 1.5 | 0.0 | 0.2 | 0.5 | 0.9 | 9.5 | 833 | 69 |
| Maltose (g) | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 6.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Methionine (g) | 0.4 | 1.4 | 0.7 | 2.0 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 5 | 0 |
| Monounsaturated Fat (g) | 0.0 | 19.8 | 10.6 | 5.7 | 9.8 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.0 | 2.1 | 61 | 5 |
| Niacin (mg) | 4.3 | 0.2 | 0.1 | 0.7 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 0 |
| Pantothenic acid (mg) | 0.8 | 0.5 | 0.5 | 4.1 | 0.6 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 8 | 1 |
| Phenylalanine (g) | 1.8 | 2.9 | 1.5 | 4.2 | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 12 | 1 |
| Phosphorus (mg) | 417.5 | 1,003.4 | 578.6 | 1,164.3 | 120.4 | 198.0 | 23.2 | 9.2 | 0.0 | 0.2 | 0.6 | 10.2 | 182.3 | 3,708 | 309 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 12.0 | n/a | 0.0 | 0.1 | 0.2 | n/a | n/a | 12 | 1 |
| Polyunsaturated Fat (g) | 0.7 | 2.0 | 1.1 | 0.9 | 1.6 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.3 | 10 | 1 |
| Potassium (mg) | 2,947.9 | 183.1 | 110.7 | 761.5 | 156.8 | 138.0 | 116.8 | 24.1 | 0.0 | 1.3 | 1.0 | 10.2 | 31.3 | 4,483 | 374 |
| Proline (g) | 1.7 | 6.2 | 3.2 | 9.0 | 0.8 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 23 | 2 |
| Protein (g) | 30.9 | 55.3 | 28.1 | 81.4 | 6.7 | 12.6 | 0.9 | 0.4 | 0.0 | 0.0 | 0.0 | 0.4 | 9.6 | 226 | 19 |
| Retinol (mcg) | 0.0 | 433.9 | 291.5 | 263.6 | 407.8 | 160.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 285.8 | 55.8 | 1,898 | 158 |
| Riboflavin (mg) | 1.9 | 0.9 | 0.4 | 1.2 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 5 | 0 |
| Saturated Fat (g) | 0.3 | 43.1 | 23.8 | 12.6 | 21.9 | 3.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 21.9 | 4.3 | 131 | 11 |
| Selenium (mcg) | 51.1 | 32.8 | 15.7 | 71.0 | 2.7 | 30.7 | 0.4 | 0.9 | 0.0 | 0.0 | 0.0 | 0.4 | 4.4 | 210 | 18 |
| Serine (g) | 1.4 | 3.2 | 1.6 | 4.7 | 0.4 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 13 | 1 |
| Sodium (mg) | 630.5 | 1,211.4 | 701.7 | 2,665.4 | 364.7 | 142.0 | 3.2 | 1.0 | 155.0 | 0.0 | 0.0 | 304.2 | 382.3 | 6,561 | 547 |
| Starch (g) | 0.0 | n/a | n/a | n/a | 0.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| 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 | n/a | 0 | 0 |
| Sucrose (g) | 2.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 3 | 0 |
| Sugar (g) | 5.5 | 1.1 | 0.6 | 19.6 | 3.6 | 0.4 | 3.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 35 | 3 |
| Theobromine (mg) | 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 |
| Thiamin (mg) | 0.8 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 1.8 | 2.0 | 1.0 | 3.7 | 0.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 10 | 1 |
| Tocopherol, alpha (mg) | 24.7 | 0.6 | 0.3 | 0.6 | 0.3 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 29 | 2 |
| Tocopherol, beta (mg) | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.2 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Total Fat (g) | 4.9 | 68.4 | 37.4 | 31.5 | 38.9 | 9.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 34.6 | 7.2 | 233 | 19 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 1.3 | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 1.4 | n/a | 1 | 0 |
| Tryptophan (g) | 0.9 | 0.7 | 0.4 | 1.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 3 | 0 |
| Tyrosine (g) | 1.8 | 2.7 | 1.4 | 4.4 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 12 | 1 |
| Valine (g) | 1.5 | 3.7 | 1.9 | 5.5 | 0.4 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 15 | 1 |
| Vitamin A, IU (IU) | 99,905.5 | 1,737.9 | 1,132.3 | 1,025.1 | 1,525.6 | 540.0 | 1.6 | 0.5 | 0.0 | 0.5 | 0.3 | 1,064.6 | 216.3 | 107,150 | 8,929 |
| Vitamin A, RAE (mcg) | 4,992.7 | 447.5 | 299.5 | 270.9 | 415.8 | 160.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 291.4 | 57.3 | 6,935 | 578 |
| Vitamin B-12 (mcg) | 0.0 | 1.9 | 0.9 | 3.1 | 0.3 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 8 | 1 |
| Vitamin B-6 (mg) | 1.5 | 0.2 | 0.1 | 0.3 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 46.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.9 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 55 | 5 |
| Vitamin D (IU) | 0.0 | 49.7 | 27.1 | 22.0 | 28.4 | 82.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25.6 | 5.3 | 240 | 20 |
| Water (g) | 768.2 | 92.7 | 41.5 | 584.3 | 61.8 | 76.2 | 71.3 | 3.5 | 0.0 | 0.0 | 0.0 | 6.8 | 5.2 | 1,712 | 143 |
| Zinc (mg) | 4.8 | 6.8 | 3.5 | 2.9 | 0.6 | 1.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 21 | 2 |
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.