1 serving (100 grams) contains 250 calories, 8.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
601.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.1 g | 46% | |
| Saturated Fat | 19.2 g | 96% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 72.1 mg | 24% | |
| Sodium | 961.5 mg | 41% | |
| Total Carbohydrates | 48.1 g | 17% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.8 g | ||
| protein | 19.2 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 360.6 mg | 27% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 480.8 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Spanacopita
Spanakopita is a savory Greek pastry traditionally made with phyllo dough filled with spinach, feta cheese, onions, herbs, and olive oil. This dish is a hallmark of Mediterranean cuisine, celebrated for its rich flavors and flaky texture. Nutritionally, a serving of spanakopita provides approximately 250 calories, 8 grams of protein, and a substantial 150 mg of calcium. It is a good source of iron (1.5 mg) and vitamin C (5 mg), contributed by the spinach. The pastry’s macronutrient profile includes moderate fats (15 g) due to the phyllo dough and cheese, along with 2 grams of dietary fiber. Its balanced nutrient composition alongside greens makes it a satisfying dish for many diets while offering beneficial vitamins and minerals.
Health Benefits
- Rich in calcium (150 mg) from feta cheese, which supports bone health and muscle function.
- High in vitamin C (5 mg) from spinach, boosting immunity and enhancing iron absorption.
- Provides dietary iron (1.5 mg), essential for red blood cell production and oxygen transport.
Dietary Considerations
Selection and Storage
Store cooked spanakopita in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain crispness.
Common Questions About Spanacopita Nutrition
Is Spanakopita high in protein?
Spanakopita contains 8 grams of protein per serving (about one piece). While it is not a high-protein food compared to meat or legumes, the inclusion of feta cheese and spinach contributes to its protein content, which is moderate for a pastry-based dish.
Can I eat Spanakopita on a keto diet?
Spanakopita is not ideal for a keto diet due to its carbohydrate content of 20 grams per serving. The phyllo pastry used in Spanakopita is high in refined carbs, which may exceed the daily carbohydrate limit typically followed on keto diets.
What are the health benefits and concerns of eating Spanakopita?
Spanakopita offers health benefits from spinach, which is rich in vitamins A, C, and K, alongside iron and fiber. However, it is relatively high in sodium (400 mg per serving) and fat (15 grams), so individuals managing heart health or blood pressure should consume it in moderation.
What is a recommended serving size for Spanakopita?
A standard serving size is typically one piece, containing about 250 calories. Pairing it with a fresh salad or roasted vegetables can create a balanced meal without excessive caloric intake.
How does Spanakopita compare to other savory pastries like quiche or samosas?
Spanakopita is lower in calories and fat compared to quiche, which often contains heavy cream, but higher in carbohydrates due to the phyllo pastry. Unlike samosas, Spanakopita has less spiced flavor and incorporates more dairy, making it lighter on the palate but less suitable for spiced food lovers.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
