Calories in Spanakopita
Generic food Bread and Baked Goods
Spanakopita contains 212 kcal per 100 g. A typical serving of 1 regular/large (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 turnovers and other grain-based items 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 selenium.
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% |
| Folate (B9) C | 63 µg | 16% |
| Vitamin B12 C | 0.25 µg | 10% |
| Choline C | 46.6 mg | 8% |
| Calcium C | 132 mg | 10% |
| Iron C | 1.3 mg | 7% |
| Magnesium C | 48 mg | 11% |
| Phosphorus C | 126 mg | 10% |
| Potassium C | 264 mg | 6% |
| Zinc C | 0.94 mg | 9% |
| Copper C | 0.06 mg | 7% |
| Selenium 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 turnovers and other grain-based items (median 9.1 g)
- Fiber1 gin the lowest quarter of turnovers and other grain-based items (median 1.5 g)
- Sugars0.64 gin the lowest quarter of turnovers and other grain-based items (median 2.7 g)
- Fat15.2 gabove the median for turnovers and other grain-based items (median 11.9 g)
- Saturated fat6.6 gin the top quarter of turnovers and other grain-based items (median 4 g)
- Sodium392 mgin the lowest quarter of turnovers and other grain-based items (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)
| Monounsaturated fat C | 5.3 g |
|---|---|
| Polyunsaturated fat 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 |
| Linoleic acid (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-carotene C | 1,480 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 3,230 µg |
| Retinol C | 109 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 6 µg |
Other components (8)
| Water C | 64.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 7 µg |
| Folate, food C | 51 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Stuffed jalapeno pepper | 241 | 8.8 g | 16.5 g | 15.9 g |
| Cornmeal dressing with chicken or turkey and vegetables | 237 | 7.6 g | 19.3 g | 14.4 g |
| Dressing with meat and vegetables | 243 | 7.9 g | 20.4 g | 14.6 g |
| Dressing with chicken or turkey and vegetables | 217 | 8.2 g | 21 g | 11.2 g |
| Dressing with oysters | 189 | 5 g | 18.4 g | 10.8 g |
| Bread stuffing made with egg | 192 | 3.3 g | 17.8 g | 11.9 g |
| Crepe, with meat | 173 | 12.9 g | 7.7 g | 10.1 g |
| French toast, prepared from recipe, made with low fat (2%) milk | 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 regular/large (120 g): about 254 kcal. 1 cubic inch (12 g): about 25 kcal. 1 small/individual (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 regular/large (120 g). About 16% of its calories come from protein. Compared with other turnovers and other grain-based items, 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), selenium (21% DV), Riboflavin (B2) (20% DV) and Folate (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 October 31, 2024. FoodFactly last checked it on November 6, 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 October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.