Nutritional Facts: Cheesy Spinach 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.

  2 cups (370g)
brown rice
1 lb (454g)
fresh spinach
1/2 cup (80g)
onions
2 cloves (6g)
garlic
2 tablespoons (28g)
butter
2 (100g)
eggs
1/2 cup (122g)
milk
3/4 cup (85g)
cheddar cheese
3 sprigs (3g)
fresh parsley
1 tablespoon (18g)
tamari
1 dash (0g)
salt
1 dash (0g)
cayenne
Total 1 serving
Alanine (g) 1.7 0.6 0.0 0.0 0.0 0.7 0.1 0.6 0.0 0.1 0.0 n/a 4 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
Arginine (g) 2.2 0.7 0.1 0.0 0.0 0.8 0.1 0.8 0.0 0.1 0.0 n/a 5 2
Ash (g) 5.7 7.8 0.3 0.1 0.6 1.1 0.9 3.3 0.1 3.2 0.4 0.0 23 8
Aspartic acid (g) 2.7 1.1 0.1 0.0 0.0 1.3 0.3 1.4 0.0 0.2 0.0 n/a 7 2
Beta-sitosterol n/a n/a n/a n/a 1.1 n/a n/a n/a n/a n/a n/a n/a 1 0
Caffeine (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
Calcium (mg) 85.1 449.9 18.4 10.9 6.8 56.0 145.2 611.0 4.1 3.6 0.1 0.2 1,391 464
Calories 1,369.0 104.5 32.0 8.9 203.6 143.0 78.1 341.5 1.1 10.8 0.0 0.4 2,293 764
Calories (kj) 5,727.6 440.8 132.8 37.4 851.7 599.0 327.0 1,427.2 4.5 45.2 0.0 1.5 9,595 3,198
Campesterol n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 285.8 16.5 7.5 2.0 0.0 0.7 5.7 1.1 0.2 1.0 0.0 0.1 320 107
Cholesterol (mg) 0.0 0.0 0.0 0.0 61.1 372.0 17.1 89.0 0.0 0.0 0.0 0.0 539 180
Copper (mg) 1.0 0.6 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 2 1
Cystine (g) 0.4 0.2 0.0 0.0 0.0 0.3 0.0 0.1 0.0 0.0 0.0 n/a 1 0
Dietary Fiber (g) 13.0 10.0 1.4 0.1 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.0 25 8
Folate (mcg) 74.0 881.5 15.2 0.2 0.9 47.0 6.1 15.3 4.6 3.2 0.0 0.1 1,048 349
Folate, DFE (mcg) 74.0 881.5 15.2 0.2 0.9 47.0 6.1 15.3 4.6 3.2 0.0 0.1 1,048 349
Folate, food (mcg) 74.0 881.5 15.2 0.2 0.9 47.0 6.1 15.3 4.6 3.2 0.0 0.1 1,048 349
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
Fructose n/a 0.7 1.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 2 1
Galactose n/a 0.5 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 0.5 1.6 n/a n/a 0.4 n/a n/a n/a n/a n/a n/a 2 1
Glutamic acid (g) 6.0 1.6 0.2 0.0 0.1 1.7 0.8 5.2 0.0 0.4 0.0 n/a 16 5
Glycine (g) 1.4 0.6 0.0 0.0 0.0 0.4 0.1 0.4 0.0 0.1 0.0 n/a 3 1
Histidine (g) 0.7 0.3 0.0 0.0 0.0 0.3 0.1 0.7 0.0 0.0 0.0 n/a 2 1
Iron (mg) 5.4 12.3 0.2 0.1 0.0 1.8 0.1 0.6 0.2 0.4 0.0 0.0 21 7
Isoleucine (g) 1.2 0.7 0.0 0.0 0.0 0.7 0.2 1.3 0.0 0.1 0.0 n/a 4 1
Lactose n/a 0.0 0.0 n/a n/a 0.0 n/a 0.2 n/a n/a n/a n/a 0 0
Leucine (g) 2.4 1.0 0.0 0.0 0.0 1.1 0.4 2.0 0.0 0.1 0.0 n/a 7 2
Lysine (g) 1.1 0.8 0.0 0.0 0.0 0.9 0.3 1.8 0.0 0.1 0.0 n/a 5 2
Magnesium (mg) 529.1 359.0 8.0 1.5 0.6 12.0 15.9 23.7 1.5 7.2 0.0 0.2 959 320
Maltose n/a 0.0 0.0 n/a n/a 0.0 n/a 0.1 n/a n/a n/a n/a 0 0
Manganese (mg) 13.8 4.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 18 6
Methionine (g) 0.7 0.2 0.0 0.0 0.0 0.4 0.1 0.6 0.0 0.0 0.0 n/a 2 1
Monounsaturated Fat (g) 3.9 0.0 0.0 0.0 6.0 3.7 1.3 8.0 0.0 0.0 0.0 0.0 23 8
Niacin (mg) 18.8 3.3 0.1 0.0 0.0 0.1 0.1 0.1 0.0 0.7 0.0 0.0 23 8
Pantothenic acid (mg) 5.5 0.3 0.1 0.0 0.0 1.5 0.4 0.4 0.0 0.1 0.0 n/a 8 3
Phenylalanine (g) 1.5 0.6 0.0 0.0 0.0 0.7 0.2 1.1 0.0 0.1 0.0 n/a 4 1
Phosphorus (mg) 1,232.1 222.7 23.2 9.2 6.8 198.0 113.5 433.9 1.7 23.4 0.0 0.3 2,265 755
Phytosterols n/a 40.9 12.0 n/a n/a n/a 0.0 n/a 0.2 n/a 0.0 0.1 53 18
Polyunsaturated Fat (g) 3.9 0.7 0.0 0.0 0.9 1.9 0.2 0.8 0.0 0.0 0.0 0.0 8 3
Potassium (mg) 825.1 2,535.6 116.8 24.1 6.8 138.0 184.2 83.1 16.6 38.2 0.0 2.3 3,971 1,324
Proline (g) 1.4 0.5 0.0 0.0 0.0 0.5 0.4 2.4 0.0 0.1 0.0 n/a 5 2
Protein (g) 29.4 13.0 0.9 0.4 0.2 12.6 4.0 21.1 0.1 1.9 0.0 0.0 84 28
Retinol (mcg) 0.0 0.0 0.0 0.0 190.6 160.0 37.8 218.7 0.0 0.0 0.0 0.0 607 202
Riboflavin (mg) 0.3 0.9 0.0 0.0 0.0 0.5 0.2 0.3 0.0 0.0 0.0 0.0 2 1
Saturated Fat (g) 2.2 0.3 0.0 0.0 14.6 3.1 2.8 17.9 0.0 0.0 0.0 0.0 41 14
Selenium (mcg) 86.6 4.5 0.4 0.9 0.3 30.7 2.4 11.8 0.0 0.1 0.0 0.0 138 46
Serine (g) 1.5 0.5 0.0 0.0 0.0 1.0 0.2 1.2 0.0 0.1 0.0 n/a 5 2
Sodium (mg) 25.9 359.0 3.2 1.0 202.8 142.0 59.8 526.3 1.7 1,005.5 155.0 0.0 2,482 827
Starch n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 3.1 0.3 0.8 n/a n/a 0.0 n/a 0.2 n/a n/a n/a n/a 4 1
Sugar (g) 3.1 1.9 3.4 0.1 0.0 0.4 n/a 0.4 0.0 0.3 0.0 0.0 10 3
Theobromine (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
Thiamin (mg) 1.5 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2 1
Threonine (g) 1.1 0.6 0.0 0.0 0.0 0.6 0.2 0.8 0.0 0.1 0.0 n/a 3 1
Tocopherol, alpha (mg) 4.4 9.2 0.0 0.0 0.7 1.1 n/a 0.2 0.0 0.0 0.0 0.0 16 5
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a 0.0 0.1 n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 0.8 0.0 n/a 0.0 0.5 n/a 0.0 0.0 n/a n/a n/a 1 0
Total Fat (g) 10.8 1.8 0.1 0.0 23.0 9.5 4.5 28.1 0.0 0.0 0.0 0.0 78 26
Trans-monoenoic Fat n/a n/a n/a n/a 0.8 0.0 n/a n/a n/a n/a n/a n/a 1 0
TransFatty acids n/a n/a n/a n/a 0.9 0.0 n/a n/a n/a n/a n/a n/a 1 0
Tryptophan (g) 0.4 0.2 0.0 0.0 0.0 0.2 0.1 0.3 0.0 0.0 0.0 n/a 1 0
Tyrosine (g) 1.1 0.5 0.0 0.0 0.0 0.5 0.2 1.0 0.0 0.1 0.0 n/a 3 1
Valine (g) 1.7 0.7 0.0 0.0 0.0 0.9 0.3 1.4 0.0 0.1 0.0 n/a 5 2
Vitamin A, IU (IU) 0.0 42,609.1 1.6 0.5 709.7 540.0 168.4 849.2 252.7 0.0 0.0 46.8 45,178 15,059
Vitamin A, RAE (mcg) 0.0 2,131.1 0.0 0.0 194.3 160.0 40.3 224.6 12.6 0.0 0.0 2.3 2,765 922
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.9 0.4 0.7 0.0 0.0 0.0 0.0 2 1
Vitamin B-6 (mg) 1.9 0.9 0.1 0.1 0.0 0.2 0.1 0.1 0.0 0.0 0.0 0.0 3 1
Vitamin C (mg) 0.0 127.7 5.9 1.9 0.0 0.0 1.8 0.0 4.0 0.0 0.0 0.1 141 47
Vitamin D (IU) 0.0 0.0 0.0 0.0 17.0 82.0 n/a 20.3 0.0 0.0 0.0 0.0 119 40
Water (g) 38.4 415.3 71.3 3.5 4.5 76.2 107.0 31.1 2.6 11.9 0.0 0.0 762 254
Zinc (mg) 7.5 2.4 0.1 0.1 0.0 1.3 0.5 2.6 0.0 0.1 0.0 0.0 15 5

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