| Nutrient (per 100 g) | Spanakopita | Pea salad with cheese |
|---|---|---|
| Calories | 212 kcal | 203 kcal |
| Protein | 8.3 g | 5 g |
| Carbohydrates | 10.4 g | 9.8 g |
| Fat | 15.2 g | 16 g |
| Fibre | 1 g | 2.4 g |
| Sugar | 0.6 g | 4.4 g |
| Sodium | 392 mg | 293 mg |
All values per 100 g. Source: USDA FoodData Central.
Spanakopita provides 212 kcal per 100 g, with 8.3 g of protein, 10.4 g of carbohydrates and 15.2 g of fat. 1 small/individual of Spanakopita (30 g) provides about 64 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 212 kcal |
| Protein | 8.3 g |
| Carbohydrates | 10.4 g |
| Fat | 15.2 g |
| Fiber | 1 g |
| Sugar | 0.6 g |
| Sodium | 392 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 1 small/individual | 30 g | 64 kcal |
| 1 regular/large | 120 g | 254 kcal |
| 1 cubic inch | 12 g | 25 kcal |
| 100 g | 100 g | 212 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
Spanakopita is a traditional Greek pastry that consists of a flaky phyllo dough filled with a mixture of spinach, feta cheese, and various herbs. It originates from the Mediterranean region and has become popular worldwide for its delicious flavor and versatility. Typically served as an appetizer or snack, spanakopita can also be enjoyed as a main dish alongside a salad or yogurt. Nutritionally, spanakopita offers a balance of macronutrients with about 8.3g of protein, 10.4g of carbohydrates, and 15.2g of fat per 100g serving. It is a good source of essential vitamins and minerals, particularly iron and vitamin B12, which are vital for blood health and nerve function. This dish is often enjoyed in Mediterranean diets, making it a delightful and nutritious choice for those seeking a flavorful way to include leafy greens in their meals.
Spanakopita contains approximately 212 calories per 100g serving. This makes it a moderately caloric dish, primarily due to the phyllo pastry and the filling ingredients. It's great for those looking for a flavorful snack or meal component without excessive calories.
Yes, spanakopita can be a healthy option when consumed in moderation. It offers a variety of nutrients from spinach and feta cheese, including iron, calcium, and vitamins A and B12. The fiber content also supports digestive health. However, it's important to consider portion size due to its fat content.
Spanakopita should be stored in an airtight container in the refrigerator at a temperature of 4°C (39°F). If you wish to keep it for a longer period, it can be frozen for up to 3 months. Ensure it is well-wrapped to prevent freezer burn.
Eating spanakopita provides several health benefits, including being a good source of vitamins and minerals, particularly iron and vitamin A. The dish also contains dietary fiber, which aids in digestion, and protein, which is essential for muscle repair and growth.
It is recommended to consume spanakopita in moderation, with a serving size of about 150g being ideal. Enjoying it 1-2 times per week can be part of a balanced diet, depending on your overall caloric and nutritional needs.
1 small/individual of Spanakopita (30 g) has about 64 kcal — 2.5 g protein, 3.1 g carbohydrates and 4.6 g fat (calculated from the USDA values per 100 g).
1 regular/large of Spanakopita (120 g) has about 254 kcal — 10 g protein, 12.5 g carbohydrates and 18.2 g fat (calculated from the USDA values per 100 g).
1 cubic inch of Spanakopita (12 g) has about 25 kcal — 1 g protein, 1.2 g carbohydrates and 1.8 g fat (calculated from the USDA values per 100 g).
