1 serving (143 grams) contains 426 calories, 15.0 grams of protein, 33.9 grams of fat, and 16.3 grams of carbohydrates.
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Nutrition Information
Calories |
476.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.9 g | 48% | |
| Saturated Fat | 20.3 g | 101% | |
| Polyunsaturated Fat | 2.6 g | ||
| Cholesterol | 208 mg | 69% | |
| Sodium | 508.8 mg | 22% | |
| Total Carbohydrates | 18.2 g | 6% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.0 g | ||
| protein | 16.8 g | 33% | |
| Vitamin D | 57.6 mcg | 288% | |
| Calcium | 372.8 mg | 28% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 344 mg | 7% | |
* 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 pie
Spinach pie is a savory pastry dish commonly found in Mediterranean and Middle Eastern cuisines, particularly Greek cuisine where it's known as 'spanakopita.' Made with flaky phyllo dough, spinach, eggs, onions, and often feta cheese, spinach pie is both flavorful and nutrient-rich. Spinach, the main ingredient, is low in calories but packed with essential nutrients such as vitamin K, vitamin A, folate, and iron. The dish is commonly enjoyed as a part of meals or snacks and offers a balanced combination of fiber, protein, and healthy fats when paired with cheese and eggs. While variations exist in its preparation, spinach pie is prized for its ability to deliver essential vitamins and minerals while being delicious and satisfying.
Health Benefits
- Rich source of vitamin K, supporting bone health and contributing over 300% of the daily recommended intake in a typical serving.
- Contains vitamin A, which aids in eye health and supports immune function.
- Provides iron from spinach, essential for oxygen transport in the blood and preventing anemia.
- Offers dietary fiber, promoting digestion and gut health.
- High in folate, which supports healthy cellular function and is particularly important for pregnant individuals.
Dietary Considerations
Selection and Storage
Store cooked spinach pie in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven for optimal crispiness to revive the flaky texture.
Common Questions About Spinach pie Nutrition
Is spinach pie high in protein?
Spinach pie typically contains around 5-8 grams of protein per serving (depending on ingredients like cheese and eggs). The protein mainly comes from feta cheese, eggs, or other dairy products used in traditional recipes.
Can I eat spinach pie on a keto diet?
Spinach pie may not be keto-friendly in its traditional form due to the phyllo dough, which is high in carbohydrates. However, you can adapt the recipe with alternatives like almond flour or coconut flour pastry to make it suitable for a keto diet.
What are the health benefits or concerns of eating spinach pie?
Spinach pie is a good source of vitamin A, vitamin C, iron, and calcium from the spinach, but it can also be high in sodium and saturated fat if made with large amounts of cheese and butter. Moderation is key, and choosing reduced-fat cheese versions can make it healthier.
What is the recommended portion size for spinach pie?
A standard serving size of spinach pie is about 1/6 of a 9-inch pie, which contains 200-350 calories depending on the recipe. Pair it with a side salad to make a balanced meal without overloading on calories.
How does spinach pie compare to quiche in terms of calories and fat?
Spinach pie tends to be lower in calories and fat compared to quiche because it uses phyllo dough instead of a rich buttery crust. A slice of spinach pie may have around 200-300 calories, while quiche can have 400-500 calories per serving due to the cream and crust.
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.
- USDA FoodData - Spinach pie DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
