Spanakopita

Other

A savory Greek pastry filled with spinach and feta cheese, wrapped in crispy phyllo dough.

🌿 Rich in Spinach and Herbs

💚 Low in Calories for a Pastry

🧀 Packed with Cheese for Protein

What is a Spanakopita?

Spanakopita is a traditional Greek pastry that typically consists of a mix of spinach, feta cheese, eggs, and herbs such as dill or parsley, all encased in layers of paper-thin phyllo dough. It originated in Greece and has been enjoyed for centuries as a staple savory dish, often served as an appetizer, snack, or main meal.

This pastry boasts a flaky, crunchy exterior thanks to the phyllo, paired with a creamy and savory filling that is tangy from the feta and earthy from the spinach. It can be baked into a large pie or cut into smaller triangles or squares, making it versatile for presentation and sharing.

Nutritionally, spanakopita is a source of vitamins A, C, and K from the spinach, along with calcium and protein from the feta. Though phyllo dough is lower in fat than some other pastry options, spanakopita should still be enjoyed in moderation due to its calorie density.

Nutrition Highlights

240

Calories

per 100g

8g

Protein

per serving

160mg

Calcium

16% DV

3800 IU

Vitamin A

76% DV

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Spanakopitas

🦴

Boosts Bone Health

Spanakopita contains calcium from the feta cheese and vitamin K from spinach, both of which contribute to maintaining strong, healthy bones.

• Rich in Calcium
• Rich in Vitamin K

👁️

Supports Eye Health

The spinach in spanakopita is rich in Vitamin A, which is essential for maintaining good vision and overall eye health.

• Rich in Vitamin A
• Rich in Lutein

🛡️

Aids Immune Function

With a blend of antioxidants from spinach, such as Vitamin C, and minerals like zinc in the cheese, spanakopita can contribute to a stronger immune system.

• Rich in Vitamin C
• Rich in Zinc

Diet Compatibility

Is Spanakopita suitable for your diet? Here's what you need to know:

✗ Vegan: Contains cheese and eggs

✗ Keto: Contains high-carb phyllo dough

✗ Gluten-Free: Phyllo dough contains wheat

✗ Paleo: Does not align with Paleo principles

✗ Low-Carb: Phyllo dough makes it high in carbs

🍽️ How to Enjoy Spanakopitas

Breakfast

Pair a slice with a poached egg or fresh fruit

Tip: Eat it warm for a satisfying start to your day

Lunch

Serve alongside a Greek salad with olives and tomatoes

Tip: Drizzle with a little olive oil for added flavor

Dinner

Enjoy as a main course with grilled chicken or fish

Tip: Pair with roasted vegetables for a balanced meal

Snack

Heat up a small triangle for a quick, savory treat

Tip: Great as a party appetizer

✅ The Bottom Line

Spanakopita is a delicious and nutrient-dense pastry that offers vitamins, minerals, and protein in a satisfying package. Its spinach and feta filling provide health benefits such as stronger bones, better eyesight, and a boosted immune system.

Enjoy spanakopita as part of a Mediterranean-inspired meal or a snack in moderation, given its calorie and carb content. When freshly baked or even reheated, it pairs beautifully with salads, soups, or light protein-rich dishes.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance