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.
|
10 ounces (284g) frozen chopped spinach |
1 cup (160g) onions |
4 ounces (267g) mushroom stems and pieces |
1/2 teaspoon (3g) salt |
1 teaspoon (3g) garlic |
2 tablespoons (27g) olive oil |
3 (150g) eggs |
1/2 teaspoon (2g) cream of tartar |
1/2 cup (63g) all-purpose flour |
3/4 cup (183g) milk |
1/2 teaspoon (1g) ground cayenne pepper |
1 cup (0g) asiago cheese |
1 to taste (0g) Pam cooking spray |
Total | 1 serving | |
| Alanine (g) | 0.6 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.2 | 0.2 | n/a | n/a | n/a | 2 | 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 | n/a | n/a | 0 | 0 |
| Arginine (g) | 1.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | 0.3 | 0.2 | n/a | n/a | n/a | 3 | 1 |
| Ash (g) | 4.1 | 0.6 | 4.5 | 3.0 | 0.0 | 0.0 | 1.6 | 0.6 | 0.3 | 1.3 | 0.1 | n/a | n/a | 16 | 4 |
| Aspartic acid (g) | 1.2 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 2.0 | n/a | 0.3 | 0.5 | n/a | n/a | n/a | 4 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 366.4 | 36.8 | 29.4 | 0.7 | 5.1 | 0.3 | 84.0 | 0.1 | 9.4 | 217.8 | 1.3 | n/a | n/a | 751 | 188 |
| Calories | 82.4 | 64.0 | 66.8 | 0.0 | 4.2 | 238.7 | 214.5 | 3.9 | 227.5 | 117.1 | 2.9 | n/a | n/a | 1,022 | 255 |
| Calories (kj) | 340.8 | 265.6 | 280.4 | 0.0 | 17.4 | 998.7 | 898.5 | 16.2 | 951.9 | 490.4 | 12.0 | n/a | n/a | 4,272 | 1,068 |
| Carbohydrates (g) | 12.0 | 14.9 | 13.6 | 0.0 | 0.9 | 0.0 | 1.1 | 0.9 | 47.7 | 8.5 | 0.5 | n/a | n/a | 100 | 25 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 558.0 | 0.0 | 0.0 | 25.6 | 0.0 | n/a | n/a | 584 | 146 |
| Copper (mg) | 0.4 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.1 | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 8.2 | 2.7 | 6.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.2 | n/a | n/a | 19 | 5 |
| Folate (mcg) | 411.8 | 30.4 | 32.0 | 0.0 | 0.1 | 0.0 | 70.5 | 0.0 | 16.3 | 9.2 | 1.0 | n/a | n/a | 571 | 143 |
| Folate, DFE (mcg) | 411.8 | 30.4 | 32.0 | 0.0 | 0.1 | 0.0 | 70.5 | 0.0 | 16.3 | 9.2 | 1.0 | n/a | n/a | 571 | 143 |
| Folate, food (mcg) | 411.8 | 30.4 | 32.0 | 0.0 | 0.1 | 0.0 | 70.5 | 0.0 | 16.3 | 9.2 | 1.0 | n/a | n/a | 571 | 143 |
| 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 | n/a | n/a | 0 | 0 |
| Fructose (g) | 0.5 | 2.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Galactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.7 | 3.2 | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Glutamic acid (g) | 1.4 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 2.5 | n/a | 2.2 | 1.3 | n/a | n/a | n/a | 8 | 2 |
| Glycine (g) | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.2 | 0.1 | n/a | n/a | n/a | 2 | 0 |
| Histidine (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.1 | 0.2 | n/a | n/a | n/a | 1 | 0 |
| Iron (mg) | 5.4 | 0.3 | 2.1 | 0.0 | 0.0 | 0.2 | 2.6 | 0.1 | 0.7 | 0.1 | 0.1 | n/a | n/a | 12 | 3 |
| Isoleucine (g) | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 0.2 | 0.4 | n/a | n/a | n/a | 2 | 1 |
| Lactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.6 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.6 | n/a | 0.4 | 0.6 | n/a | n/a | n/a | 3 | 1 |
| Lysine (g) | 0.7 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.1 | 0.5 | n/a | n/a | n/a | 3 | 1 |
| Magnesium (mg) | 213.0 | 16.0 | 40.1 | 0.0 | 0.7 | 0.0 | 18.0 | 0.0 | 13.8 | 23.8 | 1.4 | n/a | n/a | 327 | 82 |
| Maltose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Methionine (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.1 | 0.2 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 19.7 | 5.5 | 0.0 | 0.1 | 1.9 | 0.0 | n/a | n/a | 27 | 7 |
| Niacin (mg) | 1.4 | 0.2 | 4.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.8 | 0.2 | 0.1 | n/a | n/a | 7 | 2 |
| Pantothenic acid (mg) | 0.3 | 0.2 | 2.2 | 0.0 | 0.0 | 0.0 | 2.3 | 0.0 | 0.3 | 0.6 | n/a | n/a | n/a | 6 | 1 |
| Phenylalanine (g) | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 0.3 | 0.3 | n/a | n/a | n/a | 2 | 1 |
| Phosphorus (mg) | 139.2 | 46.4 | 176.3 | 0.0 | 4.3 | 0.0 | 297.0 | 0.1 | 67.5 | 170.2 | 2.6 | n/a | n/a | 904 | 226 |
| Phytosterols | n/a | 24.0 | n/a | 0.0 | n/a | 59.7 | n/a | n/a | n/a | 0.0 | 0.7 | n/a | n/a | 84 | 21 |
| Polyunsaturated Fat (g) | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 2.8 | 2.9 | 0.0 | 0.3 | 0.2 | 0.1 | n/a | n/a | 7 | 2 |
| Potassium (mg) | 982.6 | 233.6 | 344.5 | 0.2 | 11.2 | 0.3 | 207.0 | 247.5 | 66.9 | 276.3 | 18.1 | n/a | n/a | 2,388 | 597 |
| Proline (g) | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.7 | 0.6 | n/a | n/a | n/a | 3 | 1 |
| Protein (g) | 10.3 | 1.8 | 5.0 | 0.0 | 0.2 | 0.0 | 18.8 | 0.0 | 6.5 | 6.0 | 0.1 | n/a | n/a | 49 | 12 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 240.0 | 0.0 | 0.0 | 56.7 | 0.0 | n/a | n/a | 297 | 74 |
| Riboflavin (mg) | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 2 | 0 |
| Saturated Fat (g) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 3.7 | 4.7 | 0.0 | 0.1 | 4.2 | 0.0 | n/a | n/a | 13 | 3 |
| Selenium (mcg) | 17.0 | 0.8 | 10.9 | 0.0 | 0.4 | 0.0 | 46.1 | 0.0 | 21.2 | 3.7 | 0.1 | n/a | n/a | 100 | 25 |
| Serine (g) | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.5 | n/a | 0.3 | 0.3 | n/a | n/a | n/a | 3 | 1 |
| Sodium (mg) | 210.2 | 6.4 | 1,135.1 | 1,162.7 | 0.5 | 0.5 | 213.0 | 0.8 | 1.3 | 89.7 | 0.3 | n/a | n/a | 2,820 | 705 |
| Starch (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.7 | 1.6 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Sugar (g) | 1.8 | 6.8 | 6.2 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.2 | n/a | 0.1 | n/a | n/a | 16 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.6 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.2 | 0.3 | n/a | n/a | n/a | 2 | 1 |
| Tocopherol, alpha (mg) | 8.2 | 0.0 | 0.0 | 0.0 | 0.0 | 3.9 | 1.6 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 14 | 4 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.4 | 0.0 | n/a | n/a | n/a | 0.2 | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 1.6 | 0.2 | 0.8 | 0.0 | 0.0 | 27.0 | 14.3 | 0.0 | 0.6 | 6.7 | 0.2 | n/a | n/a | 51 | 13 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 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 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.2 | 0.3 | n/a | n/a | n/a | 2 | 0 |
| Valine (g) | 0.5 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 1.3 | n/a | 0.3 | 0.4 | n/a | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 33,301.8 | 3.2 | 0.0 | 0.0 | 0.3 | 0.0 | 810.0 | 0.0 | 0.0 | 252.5 | 374.5 | n/a | n/a | 34,742 | 8,686 |
| Vitamin A, RAE (mcg) | 1,664.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 240.0 | 0.0 | 0.0 | 60.4 | 18.7 | n/a | n/a | 1,983 | 496 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 0.7 | 0.0 | n/a | n/a | 2 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Vitamin C (mg) | 15.6 | 11.8 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | 0.7 | n/a | n/a | 32 | 8 |
| Vitamin D (IU) | 0.0 | 0.0 | 21.4 | 0.0 | 0.0 | 0.0 | 123.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 144 | 36 |
| Water (g) | 256.1 | 142.6 | 243.2 | 0.0 | 1.6 | 0.0 | 114.2 | 0.0 | 7.5 | 160.5 | 0.1 | n/a | n/a | 926 | 231 |
| Zinc (mg) | 1.6 | 0.3 | 1.9 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.4 | 0.7 | 0.0 | n/a | n/a | 7 | 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.