1 serving (150 grams) contains 290 calories, 10.0 grams of protein, 18.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
460.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 36% | |
| Saturated Fat | 12.7 g | 63% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 63.5 mg | 21% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 39.7 g | 14% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 15.9 g | 31% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 396.8 mg | 8% | |
* 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 Spinach and feta pie
Spinach and feta pie, also known as Spanakopita in its traditional Greek form, is a savory pastry made with a flaky phyllo dough crust filled with a mixture of spinach, feta cheese, onions, and herbs. Originating in Greece, this dish is a staple in Mediterranean cuisine and is praised for its robust flavor and nutritional benefits. Spinach, the primary ingredient, is low in calories while being rich in iron, fiber, and vitamins A, C, and K. Feta cheese provides calcium and protein but also adds sodium to the dish. The combination makes spinach and feta pie a nutrient-dense meal when enjoyed in moderation, ideal for a balanced diet.
Health Benefits
- Rich source of vitamin K from spinach, crucial for bone health and blood clotting.
- Contains iron from spinach, essential for oxygen transport in the body and preventing anemia.
- High in calcium from feta cheese, supporting bone and dental health.
- Offers antioxidants like lutein and zeaxanthin from spinach, which promote healthy vision.
- Includes dietary fiber from spinach, aiding digestion and supporting a healthy gut microbiome.
Dietary Considerations
Selection and Storage
Store leftover spinach and feta pie in an airtight container in the refrigerator for up to 3 days. Reheat in an oven at 350°F to maintain its crisp texture.
Common Questions About Spinach and feta pie Nutrition
What is the nutritional content of spinach and feta pie?
Spinach and feta pie typically contains around 200-300 calories per serving (depending on the recipe), 6-10g of protein, and a good amount of vitamins A, C, and K from the spinach. It also contains calcium from the feta cheese but may be higher in fat and sodium due to the use of cheese and pastry.
Can I eat spinach and feta pie on a keto or low-carb diet?
Traditional spinach and feta pie is not keto-friendly because it usually includes a pastry crust made from flour, which is high in carbohydrates. However, you can make a keto-friendly version by substituting the crust with almond flour or coconut flour alternatives.
What are the health benefits or concerns of eating spinach and feta pie?
Spinach and feta pie is a good source of vitamins, minerals, and protein, mainly from the spinach and cheese. However, it can be high in sodium due to the feta cheese and may be calorie-dense if the pastry is made with butter or oil. Those watching their sodium or fat intake should consider portion sizes or healthier recipe alternatives.
How much spinach and feta pie should I serve per person?
A typical serving size for spinach and feta pie is about 1/6 to 1/8 of a 9-inch pie, which is roughly 150-200 grams. Pair it with a side salad or a cup of soup for a balanced meal.
How does spinach and feta pie compare to quiche or spanakopita?
Spinach and feta pie is similar to spanakopita in flavor but often has a thicker pastry crust instead of the phyllo layers found in spanakopita. Compared to quiche, spinach and feta pie usually does not contain as many eggs or cream, making it lighter in texture but potentially lower in protein.
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.
