BLS 4.0 · X5A4020

Spinach casserole/spinach pudding

All nutrient values refer to 100 g.

Energy (kilocalorie)
123 kcal
Energy (kilojoule)
516 kJ
Protein (Nx6.25)
5.3 g
Fat
5.51 g
Carbohydrate, available
12.16 g
Fibre, dietary, total
1.9 g
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Complete nutrient values

138 of 138 nutrients · per 100 g

All nutrient values refer to 100 g.
NutrientValueOriginal valueData sourceReferenceBLS calculation
Energy (kilojoule)516 kJ/100 g5161—ENERCJ[kJ] = 17*PROT625[g] + 17*(CHO[g] - POLYL[g]) + 37*FAT[g] + 29*ALC[g] + 13*OA[g] + 10*POLYL[g] + 8*OLSAC[g] + 8*FIBT[g]immer berechnet / always calculated
Energy (kilocalorie)123 kcal/100 g1231—ENERCC[kcal] = 4*PROT625[g] + 4*(CHO[g] - POLYL[g]) + 9*FAT[g] + 7*ALC[g] + 3*OA[g] + 2.4*POLYL[g] + 2*OLSAC[g] + 2*FIBT[g]immer berechnet / always calculated
Water72.2 g/100 g72.22—
Protein (Nx6.25)5.3 g/100 g5.32—PROT625[g]=NT[g]*6.25teilweise berechnet / partially calculated
Fat5.51 g/100 g5.512—
Carbohydrate, available12.16 g/100 g12.161—CHO[g] = SUGAR[g] + STARCH[g] + OLSAC[g] + POLYL[g]immer berechnet / always calculated
Fibre, dietary, total1.9 g/100 g1.92—FIBT[g]=FIBHMW[g]+FIBLMW[g] OR FIBT[g]=FIBINS[g]+FIBSOL[g]+FIBLMWteilweise berechnet / partially calculated
Alcohol (Ethanol)0 g/100 g02—
Organic acids, total0.039 g/100 g0.0392—OA[g]=MALAC[g]+ACEAC[g]+LACAC[g]+TARAC[g]+CITAC[g]teilweise berechnet / partially calculated
Ash1.89 g/100 g1.892—
Vitamin A, retinol equivalents (RE)473 µg/100 g4731—VITA[µg]= RETOL[µg] + 1/6*CARTB[µg]+ 1/12*(CAROTPAXB[µg])teilweise berechnet / partially calculated
Vitamin A, retinol activity equivalents (RAE)267 µg/100 g2671—VITAA[µg]= RETOL[µg] + 1/12*CARTB[µg]+ 1/24*(CAROTPAXB[µg])teilweise berechnet / partially calculated
Retinol62 µg/100 g622—
Beta-carotene2,378 µg/100 g23782—
Carotenoids, excluding beta-carotene170 µg/100 g1702—
Vitamin D0.002 µg/100 g0.0021—VITD[µg]=ERGCAL[µg]+CHOCAL[µg]teilweise berechnet / partially calculated
Vitamin D3 (cholecalciferol)0 µg/100 g02—
Vitamin D2 (ergocalciferol)0.002 µg/100 g0.0022—
Vitamin E (alpha-tocopherol)2.343 mg/100 g2.3432—VITE[mg] = TOCPHA[mg]
Alpha-tocopherol2.343 mg/100 g2.3432—
Beta-tocopherol0.006 mg/100 g0.0062—
Gamma-tocopherol0.17 mg/100 g0.172—
Delta-tocopherol0.003 mg/100 g0.0032—
Alpha-tocotrienol0.012 mg/100 g0.0122—
Vitamin K295 µg/100 g2951—VITK[µg] = VITK1[µg] + VITK2[µg]teilweise berechnet / partially calculated
Vitamin K1 (phylloquinone)291 µg/100 g2912—
Vitamin K2 (menaquinone)4 µg/100 g42—
Vitamin B1 (thiamine)0.081 mg/100 g0.0812—
Vitamin B2 (riboflavin)0.155 mg/100 g0.1552—
Niacin equivalents2.009 mg/100 g2.0091—NIAEQ[mg]=NIA[mg]+TRP[g]*1000/60immer berechnet / always calculated
Niacin0.759 mg/100 g0.7592—
Pantothenic acid0.35 mg/100 g0.352—
Vitamin B674 µg/100 g742—
Biotin4 µg/100 g42—
Folate equivalent57 µg/100 g571—FOL[µg] = FOLFD[µg] + 1.7*FOLAC[µg]immer berechnet / always calculated
Folate57 µg/100 g572—
Folic acid, synthetic0 µg/100 g02—
Vitamin B12 (cobalamin)0.5 µg/100 g0.52—
Vitamin C16.566 mg/100 g16.5662—
Salt (sodium chloride)0.708 g/100 g0.7081—NACL[g] = NA[g]*2.5immer berechnet / always calculated
Sodium283 mg/100 g2832—
Chloride410 mg/100 g4102—
Potassium361 mg/100 g3612—
Calcium71 mg/100 g712—
Magnesium45 mg/100 g452—
Phosphorus95 mg/100 g952—
Sulphur23 mg/100 g232—
Iron1.8 mg/100 g1.82—
Zinc0.83 mg/100 g0.832—
Iodide11 µg/100 g112—
Copper110 µg/100 g1102—
Manganese650 µg/100 g6502—
Fluoride100 µg/100 g1002—
Chromium6 µg/100 g62—
Molybdenum0 µg/100 g02—
Acetic acid0.002 g/100 g0.0022—
Citric acid0.007 g/100 g0.0072—
Lactic acid0.004 g/100 g0.0042—
Malic acid0.025 g/100 g0.0252—
Tartaric acid0 g/100 g02—
Polyols, total0 g/100 g01—POLYL[g]=MANTL[g]+SORTL[g]+XYLTL[g]immer berechnet / always calculated
Mannitol0 g/100 g02—
Sorbitol0 g/100 g02—
Xylitol0 g/100 g02—
Monosaccharides, total0.39 g/100 g0.391—MNSAC[g] = FRUS[g] + GALS[g] + GLUS[g]immer berechnet / always calculated
Glucose0.21 g/100 g0.212—
Fructose0.18 g/100 g0.182—
Galactose0 g/100 g02—
Disaccharides, total0.94 g/100 g0.941—DISAC[g] = LACS[g] + MALS[g] + SUCS[g]immer berechnet / always calculated
Sucrose0.264 g/100 g0.2642—
Maltose0.65 g/100 g0.652—
Lactose0.021 g/100 g0.0212—
Sugars (mono- and disaccharides), total1.33 g/100 g1.331—SUGAR[g]=MNSAC[g]+DISAC[g]immer berechnet / always calculated
Oligosaccharides, available— g/100 g-——
Starch (starch, glycogen, dextrins)10.83 g/100 g10.832—
Fibre, low molecular weight— g/100 g-——
Fibre, high molecular weight— g/100 g-——FIBHMW[g]=FIBHMWS[g]+FIBHMWI[g] OR FIBHMW[g]=FIBINS[g]+FIBSOL[g]teilweise berechnet / partially calculated
Fibre, water-insoluble— g/100 g-——
Fibre, water-soluble— g/100 g-——
Fibre, high molecular weight, water-soluble— g/100 g-——
Fibre, high molecular weight, water-insoluble— g/100 g-——
Fatty acids, saturated, total2.57 g/100 g2.571—FASAT[g]=F4:0[g]+F6:0[g]+F8:0[g]+F10:0[g]+F12:0[g]+F14:0[g]+F15:0[g]+F16:0[g]+F17:0[g]+F18:0[g]+F20:0[g]+F22:0[g]+F24:0[g]immer berechnet / always calculated
Fatty acid C4:0 (butyric acid)0.149 g/100 g0.1492—
Fatty acid C6:0 (caproic acid)0.075 g/100 g0.0752—
Fatty acid C8:0 (caprylic acid)0.042 g/100 g0.0422—
Fatty acid C10:0 (capric acid)0.083 g/100 g0.0832—
Fatty acid C12:0 (lauric acid)0.094 g/100 g0.0942—
Fatty acid C14:0 (myristic acid)0.325 g/100 g0.3252—
Fatty acid C15:0 (pentadecylic acid)0.03 g/100 g0.032—
Fatty acid C16:0 (palmitic acid)1.342 g/100 g1.3422—
Fatty acid C17:0 (margaric acid)0.025 g/100 g0.0252—
Fatty acid C18:0 (stearic acid)0.4 g/100 g0.42—
Fatty acid C20:0 (arachidic acid)0.005 g/100 g0.0052—
Fatty acid C22:0 (behenic acid)0.002 g/100 g0.0022—
Fatty acid C24:0 (lignoceric acid)0.001 g/100 g0.0012—
Fatty acids, monounsaturated, total1.51 g/100 g1.511—FAMS[g]=F14:1CN5[g]+F16:1CN7[g]+F18:1CN7[g]+F18:1CN9[g]+F20:1CN9[g]+F22:1CN9[g]immer berechnet / always calculated
Fatty acid C14:1 n-5 cis (myristoleic acid)0 g/100 g02—
Fatty acid C16:1 n-7 cis (palmitoleic acid)0.11 g/100 g0.112—
Fatty acid C18:1 n-7 cis (vaccenic acid)0.054 g/100 g0.0542—
Fatty acid C18:1 n-9 cis (oleic acid)1.34 g/100 g1.342—
Fatty acid C20:1 n-9 cis (gondoic acid)0.008 g/100 g0.0082—
Fatty acid C22:1 n-9 cis (erucic acid)0.0005 g/100 g0.00052—
Fatty acids, polyunsaturated, total0.61 g/100 g0.611—FAPU[g]=F18:2C9T11[g]+F18:2CN6[g]+F20:2CN6[g]+F18:3CN3[g]+F18:3CN6[g]+F20:3CN6[g]+F18:4CN3[g]+F20:4CN6[g]+F20:5CN3[g]+F22:5CN3[g]+F22:6CN3[g]immer berechnet / always calculated
Fatty acids, polyunsaturated, n-3 (omega-3), total0.14 g/100 g0.141—FAPUN3[g]=F18:3CN3[g]+F18:4CN3[g]+F20:5CN3[g]+F22:5CN3[g]+F22:6CN3[g]immer berechnet / always calculated
Fatty acid C18:3 n-3 all-cis (alpha-linolenic acid)0.12 g/100 g0.122—
Fatty acid C18:4 n-3 all-cis (stearidonic acid)0.002 g/100 g0.0022—
Fatty acid C20:5 n-3 all-cis (eicosapentanoic acid)0.001 g/100 g0.0012—
Fatty acid C22:5 n-3 all-cis (docosapentanoic acid)0.004 g/100 g0.0042—
Fatty acid C22:6 n-3 all-cis (docosahexanoic acid)0.01 g/100 g0.012—
Fatty acids, polyunsaturated, n-6 (omega-6), total0.47 g/100 g0.471—FAPUN6[g]=F18:2CN6[g]+F18:3CN6[g]+F20:2CN6[g]+F20:3CN6[g]+F20:4CN6[g]immer berechnet / always calculated
Fatty acid C18:2 n-6 cis,cis (linoleic acid)0.435 g/100 g0.4352—
Fatty acid C18:2 conjugated, cis 9,trans 11 (conjugated linoleic acid)0.002 g/100 g0.0022—
Fatty acid C18:3 n-6 all-cis (gamma-linolenic acid)0 g/100 g02—
Fatty acid C20:2 n-6 cis,cis (eicosadienoic acid)0.001 g/100 g0.0012—
Fatty acid C20:3 n-6 all-cis (dihomo-gamma-linolenic acid)0.004 g/100 g0.0042—
Fatty acid C20:4 n-6 all-cis (arachidonic acid)0.03 g/100 g0.032—
Fatty acids, others0.047 g/100 g0.0472—
Cholesterol83 mg/100 g832—
Amino acids, essential, total2.144 g/100 g2.1441—AAE9[g] = ILE[g] + LEU[g] + LYS[g] + MET[g] + PHE[g] + THR[g] + TRP[g] + VAL[g]+HIS[g]immer berechnet / always calculated
Alanine0.186 g/100 g0.1862—
Arginine0.29 g/100 g0.292—
Aspartic acid, including asparagine0.302 g/100 g0.3022—
Cysteine0.111 g/100 g0.1112—
Glutamic acid, including glutamine0.967 g/100 g0.9672—
Glycine0.149 g/100 g0.1492—
Histidine0.128 g/100 g0.1282—
Isoleucine0.261 g/100 g0.2612—
Leucine0.439 g/100 g0.4392—
Lysine0.298 g/100 g0.2982—
Methionine0.123 g/100 g0.1232—
Phenylalanine0.277 g/100 g0.2772—
Proline0.316 g/100 g0.3162—
Serine0.255 g/100 g0.2552—
Threonine0.217 g/100 g0.2172—
Tryptophan0.075 g/100 g0.0752—
Tyrosine0.197 g/100 g0.1972—
Valine0.326 g/100 g0.3262—
Nitrogen, total0.88 g/100 g0.882—
Data source · Reference

Data source

  1. Formelberechnung
  2. Rezeptberechnung

Reference

    Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0. Karlsruhe.