Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
3tbsp
Olive oil, divided
1
2
4
10oz.
1tbsp
¼cup
2tbsp
To taste
Salt & Pepper
¼tsp
Nutmeg, freshly ground
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.
Amount Per Serving
1 servings in recipe 		filo
19.0g 		butter
5.0g 		olive oil
0.0g 		onion
63.0g 		garlics
2.61g 		onions
14.4g 		spinach
284.0g 		dill
0.12g 		parsley
0.95g 		feta cheese
38.0g 		ricotta cheese
123.0g 		pepper
0.0g 		salt
0.0g 		nutmeg
0.0g 		Total Per Serving Total for Recipe
Protein (g) 1.35 0.04 n/a 0.69 0.17 0.26 10.31 0.0 0.03 5.4 13.92 n/a n/a n/a 32.18 32.18
Total Fat (g) 1.14 4.06 n/a 0.06 0.01 0.03 1.62 0.0 0.01 8.09 12.84 n/a n/a n/a 27.85 27.85
Carbohydrates (g) 9.99 0.0 n/a 5.88 0.86 1.06 11.96 0.01 0.06 1.55 5.03 n/a n/a n/a 36.41 36.41
Ash (g) 0.3 0.11 n/a 0.22 0.04 0.12 4.06 0.0 0.02 1.98 n/a n/a n/a n/a 6.85 6.85
Calories (kcal) 56.81 35.85 n/a 25.2 3.889 4.608 82.36 0.051 0.342 100.32 191.88 n/a n/a n/a 501.31 501.31
Starch (g) n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a n/a n/a 0.62 n/a n/a 0.68 n/a n/a n/a n/a n/a n/a n/a 1.31 1.31
Glucose (dextrose) (g) n/a n/a n/a 1.24 n/a n/a 0.68 n/a n/a n/a n/a n/a n/a n/a 1.92 1.92
Fructose (g) n/a n/a n/a 0.81 n/a n/a 0.51 n/a n/a n/a n/a n/a n/a n/a 1.32 1.32
Lactose (g) n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0
Water (g) 6.19 0.79 n/a 56.14 1.53 12.94 256.08 0.1 0.83 20.98 89.86 n/a n/a n/a 445.46 445.46
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0
Sugars (g) 0.03 0.0 n/a 2.67 0.03 0.34 1.85 n/a 0.01 1.55 0.36 n/a n/a n/a 6.83 6.83
Galactose (g) n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 0.4 0.0 n/a 1.1 0.1 0.4 8.2 0.0 0.0 0.0 0.0 n/a n/a n/a 10.1 10.1
Calcium (mg) 2.09 1.2 n/a 14.49 4.724 10.368 366.36 0.245 1.311 187.34 295.2 n/a n/a n/a 883.329 883.329
Iron (mg) 0.61 0.0 n/a 0.13 0.04 0.21 5.37 0.01 0.06 0.25 0.5 n/a n/a n/a 7.19 7.19
Magnesium (mg) 2.85 0.1 n/a 6.3 0.653 2.88 213.0 0.065 0.475 7.22 15.99 n/a n/a n/a 249.532 249.532
Phosphorus (mg) 14.25 1.2 n/a 18.27 3.993 5.328 139.16 0.078 0.551 128.06 209.1 n/a n/a n/a 519.99 519.99
Potassium (mg) 14.06 1.2 n/a 91.98 10.466 39.744 982.64 0.871 5.263 23.56 141.45 n/a n/a n/a 1311.234 1311.234
Sodium (mg) 91.77 28.8 n/a 2.52 0.444 2.304 210.16 0.072 0.532 424.08 127.92 n/a n/a n/a 888.602 888.602
Zinc (mg) 0.09 0.0 n/a 0.11 0.03 0.06 1.59 0.0 0.01 1.09 1.54 n/a n/a n/a 4.52 4.52
Copper (mg) 0.019 0.0 n/a 0.025 0.008 0.012 0.398 0.0 0.001 0.011 0.037 n/a n/a n/a 0.511 0.511
Manganese (mg) 0.091 0.0 n/a 0.082 0.044 0.023 1.988 0.001 0.002 0.011 n/a n/a n/a n/a 2.242 2.242
Selenium (mcg) 4.4 0.1 n/a 0.3 0.4 0.1 17.0 n/a 0.0 5.7 19.2 n/a n/a n/a 47.2 47.2
Vitamin A, IU (IU) 0.0 124.95 n/a 1.26 0.235 143.568 33301.84 9.107 80.028 160.36 n/a n/a n/a n/a 33821.348 33821.348
Retinol (mcg) 0.0 33.55 n/a 0.0 0.0 0.0 0.0 0.0 0.0 47.5 136.53 n/a n/a n/a 217.58 217.58
Vitamin A, RAE (mcg_RAE) 0.0 34.2 n/a 0.0 0.0 7.2 1664.24 0.455 4.0 47.5 140.22 n/a n/a n/a 1897.815 1897.815
Beta Carotene (mcg) 0.0 7.9 n/a 0.63 0.131 86.112 19979.4 n/a 48.013 1.14 31.98 n/a n/a n/a 20155.306 20155.306
Vitamin E (mg) 0.02 0.12 n/a 0.01 0.0 0.08 8.24 n/a 0.01 0.07 0.11 n/a n/a n/a 8.65 8.65
Vitamin D (IU) n/a 2.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2.8 2.8
Lycopene (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 2.09 0.0 n/a 2.52 0.418 163.728 35928.84 n/a 52.83 0.0 0.0 n/a n/a n/a 36150.425 36150.425
Tocopherol, beta (mg) n/a 0.0 n/a 0.0 n/a n/a 0.03 n/a 0.0 n/a n/a n/a n/a n/a 0.03 0.03
Tocopherol, gamma (mg) n/a 0.0 n/a 0.0 n/a n/a 0.4 n/a 0.01 n/a n/a n/a n/a n/a 0.4 0.4
Tocopherol, delta (mg) n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Vitamin C (mg) 0.0 0.0 n/a 4.7 0.8 2.7 15.6 0.1 1.3 0.0 0.0 n/a n/a n/a 25.2 25.2
Thiamin (mg) 0.103 0.001 n/a 0.032 0.005 0.009 0.256 0.0 0.001 0.057 0.025 n/a n/a n/a 0.487 0.487
Riboflavin (mg) 0.065 0.002 n/a 0.019 0.003 0.012 0.625 0.0 0.001 0.319 0.234 n/a n/a n/a 1.278 1.278
Niacin (mg) 0.773 0.002 n/a 0.076 0.018 0.076 1.448 0.002 0.012 0.376 0.111 n/a n/a n/a 2.895 2.895
Pantothenic acid (mg) 0.057 0.006 n/a 0.076 0.016 0.012 0.256 0.0 0.004 0.369 n/a n/a n/a n/a 0.794 0.794
Vitamin B-6 (mg) 0.006 0.0 n/a 0.076 0.032 0.009 0.483 0.0 0.001 0.16 0.037 n/a n/a n/a 0.803 0.803
Folate (mcg) 16.72 0.15 n/a 11.97 0.078 9.216 411.8 0.177 1.444 12.16 14.76 n/a n/a n/a 478.475 478.475
Vitamin B-12 (mcg) 0.0 0.01 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.64 0.39 n/a n/a n/a 1.04 1.04
Choline (mg) 1.3 0.9 n/a 3.8 0.6 0.8 62.8 n/a 0.1 5.9 20.8 n/a n/a n/a 97.0 97.0
Folic acid (mcg) 13.3 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 13.3 13.3
Tryptophan (g) 0.017 0.001 n/a 0.006 0.002 0.003 0.284 0.0 0.0 0.076 n/a n/a n/a n/a 0.389 0.389
Threonine (g) 0.036 0.002 n/a 0.013 0.004 0.01 0.625 0.0 0.001 0.243 n/a n/a n/a n/a 0.934 0.934
Isoleucine (g) 0.048 0.003 n/a 0.006 0.006 0.012 0.369 0.0 0.001 0.304 n/a n/a n/a n/a 0.748 0.748
Leucine (g) 0.093 0.004 n/a 0.019 0.008 0.016 0.568 0.0 0.002 0.532 n/a n/a n/a n/a 1.242 1.242
Lysine (g) 0.03 0.004 n/a 0.025 0.007 0.013 0.71 0.0 0.002 0.464 n/a n/a n/a n/a 1.255 1.255
Methionine (g) 0.025 0.001 n/a 0.0 0.002 0.003 0.142 0.0 0.0 0.141 n/a n/a n/a n/a 0.314 0.314
Cystine (g) 0.029 0.001 n/a 0.0 0.002 n/a 0.085 0.0 0.0 0.03 n/a n/a n/a n/a 0.147 0.147
Phenylalanine (g) 0.068 0.002 n/a 0.019 0.005 0.009 0.596 0.0 0.001 0.258 n/a n/a n/a n/a 0.959 0.959
Tyrosine (g) 0.042 0.002 n/a 0.006 0.002 0.007 0.625 0.0 0.001 0.255 n/a n/a n/a n/a 0.94 0.94
Valine (g) 0.055 0.003 n/a 0.013 0.008 0.012 0.511 0.0 0.002 0.407 n/a n/a n/a n/a 1.009 1.009
Arginine (g) 0.055 0.002 n/a 0.063 0.016 0.019 1.363 0.0 0.001 0.179 n/a n/a n/a n/a 1.698 1.698
Histidine (g) 0.03 0.001 n/a 0.006 0.003 0.004 0.142 0.0 0.001 0.152 n/a n/a n/a n/a 0.34 0.34
Alanine (g) 0.044 0.002 n/a 0.013 0.003 0.012 0.625 0.0 0.002 0.243 n/a n/a n/a n/a 0.943 0.943
Aspartic acid (g) 0.057 0.003 n/a 0.057 0.013 0.024 1.221 0.0 0.003 0.296 n/a n/a n/a n/a 1.675 1.675
Glutamic acid (g) 0.456 0.009 n/a 0.164 0.021 0.055 1.448 0.0 0.002 0.92 n/a n/a n/a n/a 3.075 3.075
Glycine (g) 0.049 0.001 n/a 0.019 0.005 0.013 0.625 0.0 0.001 0.038 n/a n/a n/a n/a 0.752 0.752
Proline (g) 0.158 0.004 n/a 0.006 0.003 0.017 0.568 0.0 0.002 0.524 n/a n/a n/a n/a 1.283 1.283
Serine (g) 0.068 0.003 n/a 0.013 0.005 0.012 0.483 0.0 0.001 0.445 n/a n/a n/a n/a 1.029 1.029
Cholesterol (mg) 0.0 10.75 n/a 0.0 0.0 0.0 0.0 0.0 0.0 33.82 50.43 n/a n/a n/a 95.0 95.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.279 2.569 n/a 0.025 0.002 0.004 0.114 0.0 0.001 5.681 8.13 n/a n/a n/a 16.806 16.806
Phytosterols (mg) n/a n/a n/a 9.45 n/a n/a n/a n/a 0.048 n/a n/a n/a n/a n/a 9.498 9.498
Monounsaturated Fat (g) 0.599 1.051 n/a 0.006 0.0 0.004 0.0 0.001 0.003 1.756 3.653 n/a n/a n/a 7.073 7.073
Polyunsaturated (g) 0.175 0.152 n/a 0.013 0.007 0.01 0.227 0.0 0.001 0.224 0.394 n/a n/a n/a 1.202 1.202