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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1/4 cup (40g) onions |
1/4 cup (61g) chicken broth |
2 tablespoons (15g) all-purpose flour |
1/2 cup (123g) skim milk |
8 ounces (227g) low-fat cheddar cheese |
10 ounces (312g) fresh spinach |
7 (231g) egg whites |
3 sheets (57g) phyllo pastry |
2 tablespoons (27g) olive oil |
Total | 1 serving | |
| Alanine (g) | 0.0 | n/a | 0.0 | 0.2 | 1.4 | 0.4 | 1.6 | 0.1 | 0.0 | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | n/a | 0.1 | 0.2 | 1.9 | 0.5 | 1.5 | 0.2 | 0.0 | 4 | 1 |
| Ash (g) | 0.1 | 0.6 | 0.1 | 1.1 | 8.3 | 5.4 | 1.5 | 0.9 | 0.0 | 18 | 2 |
| Aspartic acid (g) | 0.0 | n/a | 0.1 | 0.4 | 3.3 | 0.7 | 2.8 | 0.2 | 0.0 | 7 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 9.2 | 2.4 | 2.2 | 175.9 | 942.9 | 309.3 | 16.2 | 6.3 | 0.3 | 1,465 | 183 |
| Calories | 16.0 | 9.8 | 54.6 | 50.4 | 393.1 | 71.9 | 120.1 | 170.4 | 238.7 | 1,125 | 141 |
| Calories (kj) | 66.4 | 40.9 | 228.4 | 209.1 | 1,644.9 | 303.0 | 499.0 | 713.1 | 998.7 | 4,704 | 588 |
| Carbohydrates (g) | 3.7 | 0.2 | 11.4 | 6.8 | 4.3 | 11.3 | 1.7 | 30.0 | 0.0 | 70 | 9 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 2.5 | 47.7 | 0.0 | 0.0 | 0.0 | 0.0 | 50 | 6 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.7 | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.7 | 0.0 | 0.4 | 0.0 | 0.0 | 6.9 | 0.0 | 1.1 | 0.0 | 9 | 1 |
| Folate (mcg) | 7.6 | 1.2 | 3.9 | 7.4 | 25.0 | 606.1 | 9.2 | 50.2 | 0.0 | 711 | 89 |
| Folate, DFE (mcg) | 7.6 | 1.2 | 3.9 | 7.4 | 25.0 | 606.1 | 9.2 | 78.1 | 0.0 | 738 | 92 |
| Folate, food (mcg) | 7.6 | 1.2 | 3.9 | 7.4 | 25.0 | 606.1 | 9.2 | 10.3 | 0.0 | 671 | 84 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 39.9 | 0.0 | 40 | 5 |
| Fructose (g) | 0.5 | n/a | n/a | n/a | n/a | 0.5 | 0.2 | n/a | n/a | 1 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.3 | 0.2 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.8 | n/a | n/a | n/a | n/a | 0.3 | 0.8 | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 0.1 | n/a | 0.5 | 1.0 | 12.5 | 1.1 | 3.6 | 1.4 | 0.0 | 20 | 3 |
| Glycine (g) | 0.0 | n/a | 0.1 | 0.1 | 0.9 | 0.4 | 1.0 | 0.1 | 0.0 | 3 | 0 |
| Histidine (g) | 0.0 | n/a | 0.0 | 0.1 | 1.8 | 0.2 | 0.7 | 0.1 | 0.0 | 3 | 0 |
| Iron (mg) | 0.1 | 0.1 | 0.2 | 0.1 | 1.0 | 8.5 | 0.2 | 1.8 | 0.2 | 12 | 2 |
| Isoleucine (g) | 0.0 | n/a | 0.1 | 0.3 | 3.2 | 0.5 | 1.5 | 0.1 | 0.0 | 6 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.2 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | n/a | 0.1 | 0.5 | 4.9 | 0.7 | 2.3 | 0.3 | 0.0 | 9 | 1 |
| Lysine (g) | 0.0 | n/a | 0.0 | 0.4 | 4.2 | 0.5 | 1.9 | 0.1 | 0.0 | 7 | 1 |
| Magnesium (mg) | 4.0 | 0.6 | 3.3 | 19.7 | 36.4 | 246.8 | 25.4 | 8.6 | 0.0 | 345 | 43 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.2 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 2.8 | 0.0 | 0.3 | 0.0 | 3 | 0 |
| Methionine (g) | 0.0 | n/a | 0.0 | 0.1 | 1.3 | 0.2 | 0.9 | 0.1 | 0.0 | 3 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.1 | 4.7 | 0.0 | 0.0 | 1.8 | 19.7 | 27 | 3 |
| Niacin (mg) | 0.0 | 0.8 | 0.2 | 0.1 | 0.1 | 2.3 | 0.2 | 2.3 | 0.0 | 6 | 1 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 0.1 | 0.5 | 0.4 | 0.2 | 0.4 | 0.2 | 0.0 | 2 | 0 |
| Phenylalanine (g) | 0.0 | n/a | 0.1 | 0.2 | 2.7 | 0.4 | 1.6 | 0.2 | 0.0 | 5 | 1 |
| Phosphorus (mg) | 11.6 | 18.3 | 16.2 | 137.8 | 1,099.6 | 153.1 | 34.7 | 42.8 | 0.0 | 1,514 | 189 |
| Phytosterols (mg) | 6.0 | n/a | n/a | n/a | n/a | 28.1 | n/a | n/a | 59.7 | 94 | 12 |
| Polyunsaturated Fat (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.5 | 0.5 | 0.0 | 0.5 | 2.8 | 5 | 1 |
| Potassium (mg) | 58.4 | 52.5 | 16.0 | 223.9 | 150.0 | 1,743.2 | 376.5 | 42.2 | 0.3 | 2,663 | 333 |
| Proline (g) | 0.0 | n/a | 0.2 | 0.5 | 5.7 | 0.3 | 1.0 | 0.5 | 0.0 | 8 | 1 |
| Protein (g) | 0.4 | 1.2 | 1.5 | 4.9 | 55.3 | 8.9 | 25.2 | 4.0 | 0.0 | 102 | 13 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 75.0 | 136.3 | 0.0 | 0.0 | 0.0 | 0.0 | 211 | 26 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | 0.6 | 1.0 | 0.2 | 0.0 | 3 | 0 |
| Saturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.2 | 9.9 | 0.2 | 0.0 | 0.8 | 3.7 | 15 | 2 |
| Selenium (mcg) | 0.2 | 0.0 | 5.1 | 3.0 | 32.9 | 3.1 | 46.2 | 13.3 | 0.0 | 104 | 13 |
| Serine (g) | 0.0 | n/a | 0.1 | 0.3 | 3.0 | 0.3 | 1.8 | 0.2 | 0.0 | 6 | 1 |
| Sodium (mg) | 1.6 | 186.7 | 0.3 | 72.6 | 1,390.5 | 246.8 | 383.5 | 275.3 | 0.5 | 2,558 | 320 |
| Starch (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.4 | n/a | n/a | n/a | n/a | 0.2 | 0.2 | n/a | n/a | 1 | 0 |
| Sugar (g) | 1.7 | 0.2 | 0.0 | n/a | 1.2 | 1.3 | 1.6 | 0.1 | 0.0 | 6 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.3 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | n/a | 0.0 | 0.2 | 1.8 | 0.4 | 1.0 | 0.1 | 0.0 | 4 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 6.3 | 0.0 | 0.0 | 3.9 | 10 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | 0.2 | 1 | 0 |
| Total Fat (g) | 0.0 | 0.3 | 0.1 | 0.3 | 15.9 | 1.2 | 0.4 | 3.4 | 27.0 | 49 | 6 |
| Tryptophan (g) | 0.0 | n/a | 0.0 | 0.1 | 0.6 | 0.1 | 0.3 | 0.1 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | n/a | 0.0 | 0.2 | 2.5 | 0.3 | 1.1 | 0.1 | 0.0 | 4 | 1 |
| Valine (g) | 0.0 | n/a | 0.1 | 0.3 | 3.4 | 0.5 | 1.9 | 0.2 | 0.0 | 6 | 1 |
| Vitamin A, IU (IU) | 0.8 | 0.0 | 0.0 | 249.7 | 470.3 | 29,293.7 | 0.0 | 0.0 | 0.0 | 30,015 | 3,752 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 75.0 | 136.3 | 1,465.2 | 0.0 | 0.0 | 0.0 | 1,677 | 210 |
| Vitamin B-12 (mcg) | 0.0 | 0.1 | 0.0 | 0.5 | 1.1 | 0.0 | 0.2 | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 3.0 | 0.0 | 0.0 | 1.4 | 0.0 | 87.8 | 0.0 | 0.0 | 0.0 | 92 | 12 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 49.2 | 11.4 | 0.0 | 0.0 | 0.0 | 0.0 | 61 | 8 |
| Water (g) | 35.6 | 58.5 | 1.8 | 109.9 | 143.4 | 285.5 | 202.3 | 18.6 | 0.0 | 856 | 107 |
| Zinc (mg) | 0.1 | 0.1 | 0.1 | 0.6 | 4.1 | 1.7 | 0.1 | 0.3 | 0.0 | 7 | 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.