Calories in Spinach and cheese casserole
Generic food Vegetables
Spinach and cheese casserole contains 130 kcal per 100 g. A typical serving of 1 cup (200 g) provides about 260 kcal.
Roughly 50% of its calories come from fat, with 29% from carbohydrates and 21% from protein (estimated with general energy factors).
That is more energy than the typical item in vegetable dishes on FoodFactly, where the median is 93 kcal per 100 g across 33 foods.
100 g provides 296% of the Daily Value for Vitamin K, 47% of the Daily Value for Vitamin A and 19% of the Daily Value for Folate (B9).
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 | 130 kcal | |
| Total fat C | 7.6 g | 10% |
| Saturated fat C | 3.9 g | 19% |
| Cholesterol C | 19 mg | 6% |
| Sodium C | 311 mg | 14% |
| Total carbohydrates C | 9.9 g | 4% |
| Dietary fiber C | 2.8 g | 10% |
| Total sugars C | 1 g | |
| Protein C | 7.1 g | 14% |
| Vitamin A C | 427 µg | 47% |
| Vitamin C C | 1.1 mg | 1% |
| Vitamin D C | 0.4 µg | 2% |
| Vitamin E C | 2.4 mg | 16% |
| Vitamin K C | 355 µg | 296% |
| Thiamin (B1) C | 0.13 mg | 11% |
| Riboflavin (B2) C | 0.21 mg | 16% |
| Niacin (B3) C | 0.82 mg | 5% |
| Vitamin B6 C | 0.11 mg | 6% |
| Folate (B9) C | 75 µg | 19% |
| Vitamin B12 C | 0.18 µg | 8% |
| Choline C | 20.2 mg | 4% |
| Calcium C | 235 mg | 18% |
| Iron C | 1.7 mg | 10% |
| Magnesium C | 62 mg | 15% |
| Phosphorus C | 127 mg | 10% |
| Potassium C | 247 mg | 5% |
| Zinc C | 0.9 mg | 8% |
| Copper C | 0.13 mg | 15% |
| Selenium C | 8.6 µg | 16% |
% 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 21%
- Carbohydrates 29%
- Fat 50%
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
- Protein7.1 gin the top quarter of vegetable dishes (median 4.1 g)
- Fiber2.8 gin the top quarter of vegetable dishes (median 1.5 g)
- Sugars1 gin the lowest quarter of vegetable dishes (median 2.1 g)
- Fat7.6 gin the top quarter of vegetable dishes (median 4.7 g)
- Saturated fat3.9 gin the top quarter of vegetable dishes (median 1.6 g)
- Sodium311 mgin the top quarter of vegetable dishes (median 232 mg)
- Protein per 100 kcal5.4 gprotein density, useful for comparing foods with different calorie levels
- Water73.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.8 g |
|---|---|
| Polyunsaturated fat C | 0.78 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.48 g |
| SFA 4:0 C | 0.15 g |
| SFA 6:0 C | 0.1 g |
| SFA 8:0 C | 0.06 g |
| SFA 10:0 C | 0.14 g |
| SFA 12:0 C | 0.15 g |
| SFA 14:0 C | 0.58 g |
| SFA 16:0 C | 1.9 g |
| SFA 18:0 C | 0.72 g |
| MUFA 18:1 C | 1.7 g |
| PUFA 18:3 C | 0.3 g |
| PUFA 20:4 C | 0.006 g |
| MUFA 16:1 C | 0.12 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 C | 0.008 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.002 g |
Carotenoids (6)
| Beta-carotene C | 4,520 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 9,770 µg |
| Retinol C | 51 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 73.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 7 µg |
| Folate, food C | 64 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 |
|---|---|---|---|---|
| Potatoes, au gratin, home-prepared from recipe using margarine | 132 | 5.1 g | 11.3 g | 7.6 g |
| Potatoes, au gratin, home-prepared from recipe using butter | 134 | 5.1 g | 11.3 g | 7.6 g |
| Potato, mashed, ready-to-heat, with cheese | 138 | 4.3 g | 12.1 g | 8.1 g |
| Eggplant parmesan casserole, regular | 155 | 7 g | 9 g | 10.5 g |
| Eggplant with cheese and tomato sauce | 90 | 6.2 g | 6.3 g | 4.8 g |
| Potato, scalloped, NFS | 168 | 7.1 g | 13.5 g | 9.6 g |
| Palak Paneer | 101 | 5.4 g | 4.3 g | 7 g |
| Channa Saag | 89 | 4.1 g | 8.8 g | 4.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in spinach and cheese casserole?
100 g of spinach and cheese casserole has 130 kcal. 1 cup (200 g): about 260 kcal.
How much protein is in spinach and cheese casserole?
Spinach and cheese casserole contains 7.1 g of protein per 100 g (14% of the 50 g Daily Value), or 14.1 g in 1 cup (200 g). About 21% of its calories come from protein. Compared with other vegetable dishes, that is among the highest quarter (median 4.1 g).
How many carbs are in spinach and cheese casserole?
Spinach and cheese casserole has 9.9 g of total carbohydrates per 100 g, including 2.8 g of fiber and 1 g of sugars.
How much fat is in spinach and cheese casserole?
Spinach and cheese casserole contains 7.6 g of fat per 100 g, of which 3.9 g is saturated (19% of the Daily Value).
What vitamins and minerals does spinach and cheese casserole contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (296% DV), Vitamin A (47% DV), Folate (B9) (19% DV), calcium (18% DV) and Riboflavin (B2) (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in spinach and cheese casserole?
100 g contains 311 mg of sodium, 14% 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 2709630. 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.