🧪 Nutrition Facts
- Calories 209.6
- Total Fat 12.0 g
- Saturated Fat 6.0 g
- Cholesterol 24.8 mg
- Sodium 380.0 mg
- Potassium 155.2 mg
- Total Carbohydrate 19.0 g
- Dietary Fiber 0.0 g
- Sugars 1.0 g
- Protein 6.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 105.6 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 209.6 calories per serving (4 PIECES (80.0g)), Spanakopita is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (12.0g, 51.9% of calories), including 6.0g of saturated fat. It contains 2.0mg of iron (11% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Phyllo Dough (enriched Unbleached Unbromated Wheat Flour [wheat Flour Enriched {niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid}, Malted Barley Flour], Water, Corn Starch with Tricalcium Phosphate, Malted Barley Flour, Natural Flavor, Soybean Oil, Salt, Soy Lecithin). Filling (spinach, Feta Cheese (pasteurized Cow's Milk & Skim Milk, Salt, Enzymes, Cheese Cultures, Vegetable Coagulant), Cream Cheese (pasteurized Cultured Cream and Milk, Cheese Culture, Salt, Carob Bean And/or Xanthan And/or Guar Gums), Onions, Butter (cream, Natural Flavor), Soybean Oil, Parmesan Cheese (pasteurized Milk, Cheese Cultures, Enzymes, Salt), Bread Crumbs (unbleached Wheat Flour, Dextrose, Salt, Yeast), Corn Starch, Garlic, Dill Weed, Parsley, Lemon Juice, Sea Salt, Black Pepper).
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Lecithin, Soy Lecithin
Fortification / Enrichment Agents: Reduced Iron, Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid, Tricalcium Phosphate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Spanakopita — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Spanakopita contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 209.6 kcal | 10.5% |
| Total Fat | 12.0 g | 15% |
| Saturated Fat | 6.0 g | 30% |
| Cholesterol | 24.8 mg | 8% |
| Sodium | 380.0 mg | 17% |
| Total Carbohydrate | 19.0 g | 7% |
| Total Sugars | 1.0 g | 2% |
| Protein | 6.0 g | 12% |
| Calcium | 105.6 mg | 8% |
| Iron | 2.0 mg | 11% |
| Potassium | 155.2 mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Spanakopita accounts for 10.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 51.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 209.6 calories in Spanakopita? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.8 min |
| Walking: 17 minutes per mile | 36.2 min |
| Cycling (Low Intensity) | 22.9 min |
| HIIT | 19.4 min |
| Fishing (Standing/Wading) | 62.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Spanakopita
Is Spanakopita good for weight loss?
At about 210 calories per serving with moderate protein and fiber from spinach, spanakopita can fit into a weight loss plan if portions are controlled. However, the 12g of fat per serving—half of it saturated—means it's calorie-dense, so you'd need to balance it with lighter meals elsewhere.
Is Spanakopita heart-healthy?
The butter, cream cheese, and feta cheese mean this dish contains notable saturated fat, which isn't ideal for heart health when eaten regularly. On the other hand, spinach provides beneficial nutrients, but the cheese-rich filling limits how heart-friendly this dish truly is.
Is Spanakopita suitable for people with lactose intolerance?
Spanakopita contains feta cheese, cream cheese, and Parmesan, making it unsuitable for people with lactose intolerance unless they use lactose-free cheese substitutes.
Is Spanakopita gluten-free?
No—the phyllo dough and bread crumbs both contain wheat flour, so this is not a gluten-free option.
What should I watch out for with Spanakopita?
Sodium content is fairly high at 380mg per serving, which can add up quickly if you eat multiple pieces. The saturated fat and butter in the filling also contribute significantly to your daily intake, so moderation is wise.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
