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.
15 ounces (452g) part-skim ricotta cheese |
2 tablespoons (10g) parmesan cheese |
10 ounces (284g) frozen chopped spinach |
2 (100g) eggs |
1 cup (100g) scallions |
1/2 cup (75g) feta cheese |
1 tablespoon (15g) lemon juice |
2 teaspoons (2g) dried dill |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) black pepper |
1/4 teaspoon (1g) ground nutmeg |
4 sheets (76g) phyllo dough |
2 tablespoons (27g) olive oil |
1/4 cup (27g) dry breadcrumbs |
Total | 1 serving | |
Alanine (g) | 2.3 | 0.1 | 0.6 | 0.7 | 0.1 | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 5 | 1 |
Alcohol (g) | 0.0 | 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 | 0 | 0 |
Arginine (g) | 2.9 | 0.2 | 1.4 | 0.8 | 0.1 | 0.4 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 6 | 1 |
Ash (g) | 5.2 | 0.8 | 4.1 | 1.1 | 0.8 | 3.9 | 0.0 | 0.3 | 3.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.8 | 21 | 3 |
Aspartic acid (g) | 4.5 | 0.3 | 1.2 | 1.3 | 0.2 | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 9 | 1 |
Caffeine (mg) | 0.0 | 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 | 0 | 0 |
Calcium (mg) | 1,228.2 | 110.9 | 366.4 | 56.0 | 72.0 | 369.8 | 0.9 | 35.7 | 0.7 | 2.5 | 1.0 | 8.4 | 0.3 | 49.4 | 2,302 | 288 |
Calories | 623.2 | 43.1 | 82.4 | 143.0 | 32.0 | 198.0 | 3.4 | 5.1 | 0.0 | 1.4 | 2.9 | 227.2 | 238.7 | 106.7 | 1,707 | 213 |
Calories (kj) | 2,610.0 | 180.5 | 340.8 | 599.0 | 135.0 | 827.3 | 13.9 | 21.2 | 0.0 | 6.0 | 12.1 | 950.8 | 998.7 | 446.3 | 7,142 | 893 |
Carbohydrates (g) | 23.2 | 0.4 | 12.0 | 0.7 | 7.3 | 3.1 | 1.1 | 1.1 | 0.0 | 0.4 | 0.3 | 40.0 | 0.0 | 19.4 | 109 | 14 |
Cholesterol (mg) | 140.0 | 8.8 | 0.0 | 372.0 | 0.0 | 66.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 588 | 73 |
Copper (mg) | 0.2 | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1 | 0 |
Cystine (g) | 0.5 | 0.0 | 0.1 | 0.3 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 0.0 | 8.2 | 0.0 | 2.6 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 1.4 | 0.0 | 1.2 | 14 | 2 |
Folate (mcg) | 58.7 | 1.0 | 411.8 | 47.0 | 64.0 | 24.0 | 3.1 | n/a | 0.0 | 0.1 | 0.4 | 66.9 | 0.0 | 28.9 | 706 | 88 |
Folate, DFE (mcg) | 58.7 | 1.0 | 411.8 | 47.0 | 64.0 | 24.0 | 3.1 | n/a | 0.0 | 0.1 | 0.4 | 104.1 | 0.0 | 44.3 | 758 | 95 |
Folate, food (mcg) | 58.7 | 1.0 | 411.8 | 47.0 | 64.0 | 24.0 | 3.1 | n/a | 0.0 | 0.1 | 0.4 | 13.7 | 0.0 | 6.8 | 630 | 79 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 53.2 | 0.0 | 22.1 | 75 | 9 |
Fructose | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.7 | 1 | 0 |
Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | 0.0 | 0.7 | 0.4 | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 2 | 0 |
Glutamic acid (g) | 11.2 | 0.9 | 1.4 | 1.7 | 0.4 | 1.8 | n/a | n/a | 0.0 | 0.0 | n/a | 1.8 | 0.0 | 1.1 | 20 | 3 |
Glycine (g) | 1.3 | 0.1 | 0.6 | 0.4 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 3 | 0 |
Histidine (g) | 2.1 | 0.1 | 0.1 | 0.3 | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 3 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 2.0 | 0.1 | 5.4 | 1.8 | 1.5 | 0.5 | 0.0 | 1.0 | 0.0 | 0.1 | 0.0 | 2.4 | 0.2 | 1.3 | 16 | 2 |
Isoleucine (g) | 2.7 | 0.2 | 0.4 | 0.7 | 0.1 | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 5 | 1 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Leucine (g) | 5.6 | 0.4 | 0.6 | 1.1 | 0.1 | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.3 | 9 | 1 |
Lysine (g) | 6.1 | 0.3 | 0.7 | 0.9 | 0.1 | 0.9 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 9 | 1 |
Magnesium (mg) | 67.7 | 3.8 | 213.0 | 12.0 | 20.0 | 14.3 | 0.9 | 9.0 | 0.0 | 1.0 | 1.0 | 11.4 | 0.0 | 11.6 | 366 | 46 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 1 | 0 |
Manganese (mg) | 0.0 | 0.0 | 2.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.2 | 3 | 0 |
Methionine (g) | 1.3 | 0.1 | 0.1 | 0.4 | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 2 | 0 |
Monounsaturated Fat (g) | 10.4 | 0.8 | 0.0 | 3.7 | 0.0 | 3.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2.4 | 19.7 | 0.3 | 41 | 5 |
Niacin (mg) | 0.4 | 0.0 | 1.4 | 0.1 | 0.5 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.1 | 0.0 | 1.8 | 8 | 1 |
Pantothenic acid (mg) | 1.1 | 0.0 | 0.3 | 1.5 | 0.1 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 4 | 1 |
Phenylalanine (g) | 2.5 | 0.2 | 0.6 | 0.7 | 0.1 | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.2 | 5 | 1 |
Phosphorus (mg) | 826.4 | 72.9 | 139.2 | 198.0 | 37.0 | 252.8 | 1.2 | 10.9 | 0.0 | 0.9 | 1.2 | 57.0 | 0.0 | 44.6 | 1,642 | 205 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.5 | 0.3 | n/a | 59.7 | 2.2 | 63 | 8 |
Polyunsaturated Fat (g) | 1.2 | 0.1 | 0.2 | 1.9 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 2.8 | 0.6 | 8 | 1 |
Potassium (mg) | 564.4 | 12.5 | 982.6 | 138.0 | 276.0 | 46.5 | 15.7 | 66.2 | 0.2 | 7.6 | 1.9 | 56.2 | 0.3 | 52.9 | 2,221 | 278 |
Proline (g) | 4.9 | 0.5 | 0.6 | 0.5 | 0.1 | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 0.4 | 9 | 1 |
Protein (g) | 51.4 | 3.8 | 10.3 | 12.6 | 1.8 | 10.7 | 0.1 | 0.4 | 0.0 | 0.1 | 0.0 | 5.4 | 0.0 | 3.6 | 100 | 13 |
Retinol (mcg) | 474.1 | 22.3 | 0.0 | 160.0 | 0.0 | 93.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 750 | 94 |
Riboflavin (mg) | 0.8 | 0.0 | 0.6 | 0.5 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 3 | 0 |
Saturated Fat (g) | 22.2 | 1.7 | 0.1 | 3.1 | 0.0 | 11.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 3.7 | 0.3 | 44 | 5 |
Selenium (mcg) | 75.4 | 1.8 | 17.0 | 30.7 | 0.6 | 11.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 17.7 | 0.0 | 6.8 | 161 | 20 |
Serine (g) | 2.6 | 0.2 | 0.5 | 1.0 | 0.1 | 0.9 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.2 | 6 | 1 |
Sodium (mg) | 564.4 | 152.9 | 210.2 | 142.0 | 16.0 | 837.0 | 0.2 | 4.2 | 1,162.7 | 0.1 | 0.1 | 367.1 | 0.5 | 197.6 | 3,655 | 457 |
Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 16.1 | 16 | 2 |
Sucrose | n/a | 0.0 | 0.7 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Sugar (g) | 1.4 | 0.1 | 1.8 | 0.4 | 2.3 | 3.1 | 0.4 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 1.7 | 11 | 1 |
Theobromine (mg) | 0.0 | 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 | 0 | 0 |
Thiamin (mg) | 0.1 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.3 | 1 | 0 |
Threonine (g) | 2.4 | 0.1 | 0.6 | 0.6 | 0.1 | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 4 | 1 |
Tocopherol, alpha (mg) | 0.3 | 0.0 | 8.2 | 1.1 | 0.6 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 3.9 | 0.0 | 14 | 2 |
Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | n/a | 0.4 | 0.5 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 1 | 0 |
Total Fat (g) | 35.7 | 2.9 | 1.6 | 9.5 | 0.2 | 16.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 4.6 | 27.0 | 1.4 | 99 | 12 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.6 | 0.1 | 0.3 | 0.2 | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 1 | 0 |
Tyrosine (g) | 2.7 | 0.2 | 0.6 | 0.5 | 0.1 | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 5 | 1 |
Valine (g) | 3.2 | 0.3 | 0.5 | 0.9 | 0.1 | 0.8 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 6 | 1 |
Vitamin A, IU (IU) | 1,734.0 | 86.5 | 33,301.8 | 540.0 | 997.0 | 316.5 | 0.9 | 117.0 | 0.0 | 3.1 | 0.6 | 0.0 | 0.0 | 0.0 | 37,097 | 4,637 |
Vitamin A, RAE (mcg) | 483.2 | 22.9 | 1,664.2 | 160.0 | 50.0 | 93.8 | 0.0 | 5.9 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2,480 | 310 |
Vitamin B-12 (mcg) | 1.3 | 0.2 | 0.0 | 0.9 | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 4 | 0 |
Vitamin B-6 (mg) | 0.1 | 0.0 | 0.5 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 15.6 | 0.0 | 18.8 | 0.0 | 5.9 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 41 | 5 |
Vitamin D (IU) | 27.1 | 2.1 | 0.0 | 82.0 | 0.0 | 12.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 123 | 15 |
Water (g) | 336.0 | 2.1 | 256.1 | 76.2 | 89.8 | 41.4 | 14.1 | 0.1 | 0.0 | 0.1 | 0.0 | 24.8 | 0.0 | 1.8 | 842 | 105 |
Zinc (mg) | 6.1 | 0.4 | 1.6 | 1.3 | 0.4 | 2.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.4 | 13 | 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.