Calories in Spanakopita
Generic food Brot und Backwaren
Spanakopita contains 212 kcal per 100 g. A typical serving of 1 regelmäßig/groß (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 Umsätze und sonstige Kornbestandteile 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 % |
| Eisen 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 % |
| Kupfer 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 Umsätze und sonstige Kornbestandteile (median 9,1 g)
- Fiber1 gin the lowest quarter of Umsätze und sonstige Kornbestandteile (median 1,5 g)
- Sugars0,64 gin the lowest quarter of Umsätze und sonstige Kornbestandteile (median 2,7 g)
- Fat15,2 gabove the median for Umsätze und sonstige Kornbestandteile (median 11,9 g)
- Saturated fat6,6 gin the top quarter of Umsätze und sonstige Kornbestandteile (median 4 g)
- Sodium392 mgin the lowest quarter of Umsätze und sonstige Kornbestandteile (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)
| Einfach ungesättigtes Fett C | 5,3 g |
|---|---|
| Mehrfach ungesättigtes Fett 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 |
| Linolsäure (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)
| Beta-Carotin C | 1.480 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 3.230 µg |
| Retinol C | 109 µg |
| Carotin, alpha C | 0 µg |
| Cryptoxanthin, beta C | 6 µg |
Other components (8)
| Wasser C | 64,3 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 7 µg |
| Folat, Lebensmittel C | 51 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Gefüllter Jalapenopfeffer | 241 | 8,8 g | 16,5 g | 15,9 g |
| Cornmeal Dressing mit Huhn oder Truthahn und Gemüse | 237 | 7,6 g | 19,3 g | 14,4 g |
| Dressing mit Fleisch und Gemüse | 243 | 7,9 g | 20,4 g | 14,6 g |
| Dressing mit Hähnchen oder Puten und Gemüse | 217 | 8,2 g | 21 g | 11,2 g |
| Dressing mit Austern | 189 | 5 g | 18,4 g | 10,8 g |
| Brotfüllung aus Eiern | 192 | 3,3 g | 17,8 g | 11,9 g |
| Crepe, mit Fleisch | 173 | 12,9 g | 7,7 g | 10,1 g |
| Französischer Toast, zubereitet nach Rezeptur, hergestellt mit wenig Fett (2%) Milch | 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 regelmäßig/groß (120 g): about 254 kcal. 1 Kubikzoll (12 g): about 25 kcal. 1 klein/einzeln (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 regelmäßig/groß (120 g). About 16 % of its calories come from protein. Compared with other Umsätze und sonstige Kornbestandteile, 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.