Calories in Spanakopita
Generic food Brød og bagværk
Spanakopita contains 212 kcal per 100 g. A typical serving of 1 almindelig / stor (120 g) provides about 254 kcal.
Roughly 65 % of its calories come from fat, with 20 % from carbohydrates and 16 % from protein (estimated with general energy factors).
That is less energy than the typical item in turboreaktorer og andre kornbaserede varer on FoodFactly, where the median is 250 kcal per 100 g across 36 foods.
100 g provides 176 % of the Daily Value for Vitamin K, 26 % of the Daily Value for Vitamin A and 21 % of the Daily Value for selen.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 212 kcal | |
| Total fat C | 15,2 g | 19 % |
| Saturated fat C | 6,6 g | 33 % |
| Cholesterol C | 79 mg | 26 % |
| Sodium C | 392 mg | 17 % |
| Total carbohydrates C | 10,4 g | 4 % |
| Dietary fiber C | 1 g | 4 % |
| Total sugars C | 0,64 g | |
| Protein C | 8,3 g | 17 % |
| Vitamin A C | 233 µg | 26 % |
| Vitamin C C | 9,4 mg | 10 % |
| Vitamin D C | 0,3 µg | 2 % |
| Vitamin E C | 1,8 mg | 12 % |
| Vitamin K C | 211 µg | 176 % |
| Thiamin (B1) C | 0,11 mg | 9 % |
| Riboflavin (B2) C | 0,26 mg | 20 % |
| Niacin (B3) C | 0,78 mg | 5 % |
| Vitamin B6 C | 0,1 mg | 6 % |
| Folat (B9) C | 63 µg | 16 % |
| Vitamin B12 C | 0,25 µg | 10 % |
| Cholin C | 46,6 mg | 8 % |
| Calcium C | 132 mg | 10 % |
| Jern C | 1,3 mg | 7 % |
| Magnesium C | 48 mg | 11 % |
| Phosphor C | 126 mg | 10 % |
| Kalium C | 264 mg | 6 % |
| Zink C | 0,94 mg | 9 % |
| Kobber C | 0,06 mg | 7 % |
| Selen C | 11,6 µg | 21 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 16 %
- Carbohydrates 20 %
- Fat 65 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein8,3 gbelow the median for turboreaktorer og andre kornbaserede varer (median 9,1 g)
- Fiber1 gin the lowest quarter of turboreaktorer og andre kornbaserede varer (median 1,5 g)
- Sugars0,64 gin the lowest quarter of turboreaktorer og andre kornbaserede varer (median 2,7 g)
- Fat15,2 gabove the median for turboreaktorer og andre kornbaserede varer (median 11,9 g)
- Saturated fat6,6 gin the top quarter of turboreaktorer og andre kornbaserede varer (median 4 g)
- Sodium392 mgin the lowest quarter of turboreaktorer og andre kornbaserede varer (median 457 mg)
- Protein per 100 kcal3,9 gprotein density, useful for comparing foods with different calorie levels
- Water64,3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt C | 5,3 g |
|---|---|
| Polyumættet fedt C | 1 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) C | 0,002 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) C | 0 g |
| Linolsyre (omega- 6, 18: 2) C | 0,86 g |
| SFA 4: 0 C | 0,23 g |
| SFA 6: 0 C | 0,15 g |
| SFA 8: 0 C | 0,14 g |
| SFA 10: 0 C | 0,22 g |
| SFA 12: 0 C | 0,24 g |
| SFA 14: 0 C | 0,87 g |
| SFA 16: 0 C | 3,4 g |
| SFA 18: 0 C | 1,2 g |
| MUFA 18: 1 C | 5 g |
| PUFA 18: 3 C | 0,16 g |
| PUFA 20: 4 C | 0,008 g |
| MUFA 16: 1 C | 0,22 g |
| PUFA 18: 4 C | 0,001 g |
| MUFA 20: 1 C | 0,019 g |
| MUFA 22: 1 C | 0 g |
| PUFA 22: 5 n-3 (DPA) C | 0,003 g |
Carotenoids (6)
| Betacaroten C | 1.480 µg |
|---|---|
| Lycopen C | 0 µg |
| Lutein + zeaxanthin C | 3.230 µg |
| Retinol C | 109 µg |
| Caroten, alfa C | 0 µg |
| Cryptoxanthin, beta C | 6 µg |
Other components (8)
| Vand C | 64,3 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folinsyre C | 7 µg |
| Folat, mad C | 51 µg |
| Vitamin E, tilsat C | 0 mg |
| B12-vitamin, tilsat C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Med fyld af jalapeno peber | 241 | 8,8 g | 16,5 g | 15,9 g |
| Kornmel, forbinding med kylling eller kalkun og grøntsager | 237 | 7,6 g | 19,3 g | 14,4 g |
| Klædning med kød og grøntsager | 243 | 7,9 g | 20,4 g | 14,6 g |
| Klædning med kylling eller kalkun og grøntsager | 217 | 8,2 g | 21 g | 11,2 g |
| Klædning med østers | 189 | 5 g | 18,4 g | 10,8 g |
| Brød fyld lavet med æg | 192 | 3,3 g | 17,8 g | 11,9 g |
| Crepe, med kød | 173 | 12,9 g | 7,7 g | 10,1 g |
| Fransk toast, tilberedt på basis af opskriften, fremstillet af mælk med lavt fedtindhold (2%) | 229 | 7,7 g | 25 g | 10,8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in spanakopita?
100 g of spanakopita has 212 kcal. 1 almindelig / stor (120 g): about 254 kcal. 1 kubikcentimeter (12 g): about 25 kcal. 1 lille / individuel (30 g): about 64 kcal.
How much protein is in spanakopita?
Spanakopita contains 8,3 g of protein per 100 g (17 % of the 50 g Daily Value), or 9,9 g in 1 almindelig / stor (120 g). About 16 % of its calories come from protein. Compared with other turboreaktorer og andre kornbaserede varer, that is below the median (median 9,1 g).
How many carbs are in spanakopita?
Spanakopita has 10,4 g of total carbohydrates per 100 g, including 1 g of fiber and 0,64 g of sugars.
How much fat is in spanakopita?
Spanakopita contains 15,2 g of fat per 100 g, of which 6,6 g is saturated (33 % of the Daily Value).
What vitamins and minerals does spanakopita contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (176 % DV), Vitamin A (26 % DV), selen (21 % DV), Riboflavin (B2) (20 % DV) and Folat (B9) (16 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in spanakopita?
100 g contains 392 mg of sodium, 17 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. oktober 2024. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708729. License: CC0 1.0 (U.S. public domain). Source record dated 31. oktober 2024. Imported 6. november 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.