Nutritional Facts: Spanakopita, Spinach Pie

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  10 sheets (190g)
phyllo pastry
2 lbs (909g)
spinach
1 medium (110g)
onions
1/2 cup (108g)
olive oil
1 cup (100g)
green onions
1/2 cup (30g)
parsley
2 teaspoons (0g)
dill
1/4 teaspoon (1g)
nutmeg
1/2 cup (73g)
dry curd cottage cheese
1 cup (150g)
feta cheese
1/4 cup (25g)
parmesan cheese
4 (200g)
eggs
1 to taste (0g)
salt & pepper
6 tablespoons (85g)
butter
Total 1 serving
Alanine (g) 0.4 1.3 0.0 0.0 0.1 0.1 0.0 n/a 0.3 1.0 0.3 1.5 n/a 0.0 5 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 0.5 1.5 0.1 0.0 0.1 0.0 0.0 n/a 0.3 0.7 0.4 1.6 n/a 0.0 5 1
Ash (g) 3.0 15.6 0.4 0.0 0.8 0.7 0.0 0.0 1.2 7.8 2.0 2.1 n/a 1.8 36 4
Aspartic acid (g) 0.6 2.2 0.1 0.0 0.2 0.1 0.0 n/a 0.6 1.2 0.7 2.7 n/a 0.1 8 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3.4 3 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 20.9 899.7 25.3 1.1 72.0 41.4 0.7 1.1 62.4 739.5 277.3 112.0 n/a 20.4 2,274 284
Calories 568.1 209.0 44.0 954.7 32.0 10.8 0.2 3.1 52.2 396.0 107.8 286.0 n/a 610.9 3,275 409
Calories (kj) 2,376.9 881.5 182.6 3,994.9 135.0 45.3 0.6 12.9 219.7 1,654.5 451.3 1,198.0 n/a 2,555.1 13,708 1,714
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Carbohydrates (g) 99.9 33.0 10.3 0.0 7.3 1.9 0.0 0.3 4.8 6.1 1.0 1.4 n/a 0.1 166 21
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5.1 133.5 22.0 744.0 n/a 183.2 1,088 136
Copper (mg) 0.2 1.2 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.1 n/a 0.0 2 0
Cystine (g) 0.3 0.3 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.1 0.0 0.5 n/a 0.0 1 0
Dietary Fiber (g) 3.6 20.0 1.9 0.0 2.6 1.0 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.0 29 4
Folate (mcg) 167.2 1,763.1 20.9 0.0 64.0 45.6 0.5 0.4 6.5 48.0 2.5 94.0 n/a 2.6 2,215 277
Folate, DFE (mcg) 260.3 1,763.1 20.9 0.0 64.0 45.6 0.5 0.4 6.5 48.0 2.5 94.0 n/a 2.6 2,308 289
Folate, food (mcg) 34.2 1,763.1 20.9 0.0 64.0 45.6 0.5 0.4 6.5 48.0 2.5 94.0 n/a 2.6 2,082 260
Folic acid (mcg) 133.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 133 17
Fructose n/a 1.4 1.4 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 3 0
Galactose n/a 0.9 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 1 0
Glucose (dextrose) n/a 1.0 2.2 n/a n/a n/a n/a n/a 0.2 n/a 0.0 0.7 n/a n/a 4 1
Glutamic acid (g) 4.6 3.1 0.3 0.0 0.4 0.1 0.0 n/a 1.8 3.6 2.2 3.3 n/a 0.2 19 2
Glycine (g) 0.5 1.2 0.0 0.0 0.1 0.0 0.0 n/a 0.1 0.1 0.2 0.9 n/a 0.0 3 0
Histidine (g) 0.3 0.6 0.0 0.0 0.0 0.0 0.0 n/a 0.2 0.6 0.3 0.6 n/a 0.0 3 0
Iron (mg) 6.1 24.6 0.2 0.6 1.5 1.9 0.0 0.0 0.1 1.0 0.2 3.5 n/a 0.0 40 5
Isoleucine (g) 0.5 1.3 0.0 0.0 0.1 0.0 0.0 n/a 0.4 1.2 0.5 1.3 n/a 0.0 5 1
Lactose n/a 0.0 0.0 n/a n/a n/a n/a n/a 1.1 n/a 0.0 0.0 n/a n/a 1 0
Leucine (g) 0.9 2.0 0.0 0.0 0.1 0.1 0.0 n/a 0.8 2.1 0.9 2.2 n/a 0.1 9 1
Lysine (g) 0.3 1.6 0.0 0.0 0.1 0.1 0.0 n/a 0.6 1.8 0.7 1.8 n/a 0.1 7 1
Magnesium (mg) 28.5 718.0 11.0 0.0 20.0 15.0 0.2 1.1 8.0 28.5 9.5 24.0 n/a 1.7 865 108
Maltose n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0 0
Manganese (mg) 0.9 8.2 0.1 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.0 10 1
Methionine (g) 0.2 0.5 0.0 0.0 0.0 0.0 0.0 n/a 0.2 0.6 0.3 0.8 n/a 0.0 3 0
Monounsaturated Fat (g) 6.0 0.1 0.0 78.8 0.0 0.1 0.0 0.0 0.1 6.9 2.1 7.3 n/a 17.9 119 15
Niacin (mg) 7.7 6.6 0.1 0.0 0.5 0.4 0.0 0.0 0.1 1.5 0.0 0.2 n/a 0.0 17 2
Pantothenic acid (mg) 0.6 0.6 0.1 0.0 0.1 0.1 0.0 n/a 0.3 1.5 0.1 3.1 n/a 0.1 7 1
Phenylalanine (g) 0.7 1.2 0.0 0.0 0.1 0.0 0.0 n/a 0.4 1.0 0.5 1.4 n/a 0.0 5 1
Phosphorus (mg) 142.5 445.3 31.9 0.0 37.0 17.4 0.2 1.2 137.8 505.5 182.3 396.0 n/a 20.4 1,918 240
Phytosterols n/a 81.8 16.5 238.7 n/a 1.5 n/a 0.4 n/a n/a n/a n/a n/a n/a 339 42
Polyunsaturated Fat (g) 1.8 1.5 0.0 11.4 0.1 0.0 0.0 0.0 0.0 0.9 0.3 3.8 n/a 2.6 22 3
Potassium (mg) 140.6 5,071.1 160.6 1.1 276.0 166.2 2.6 2.1 99.3 93.0 31.3 276.0 n/a 20.4 6,340 793
Proline (g) 1.6 1.0 0.0 0.0 0.1 0.1 0.0 n/a 0.8 2.1 1.2 1.0 n/a 0.1 8 1
Protein (g) 13.5 26.0 1.2 0.0 1.8 0.9 0.0 0.0 7.5 21.3 9.6 25.1 n/a 0.7 108 13
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.5 187.5 55.8 320.0 n/a 571.7 1,136 142
Riboflavin (mg) 0.6 1.7 0.0 0.0 0.1 0.0 0.0 0.0 0.2 1.3 0.1 0.9 n/a 0.0 5 1
Saturated Fat (g) 2.8 0.6 0.0 14.9 0.0 0.0 0.0 0.2 0.1 22.4 4.3 6.3 n/a 43.8 95 12
Selenium (mcg) 44.3 9.1 0.6 0.0 0.6 0.0 n/a 0.0 6.8 22.5 4.4 61.4 n/a 0.9 151 19
Serine (g) 0.7 0.9 0.0 0.0 0.1 0.0 0.0 n/a 0.4 1.8 0.6 1.9 n/a 0.0 7 1
Sodium (mg) 917.7 718.0 4.4 2.2 16.0 16.8 0.2 0.1 239.3 1,674.0 382.3 284.0 n/a 608.3 4,863 608
Starch n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Sucrose n/a 0.6 1.1 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 2 0
Sugar (g) 0.3 3.8 4.7 0.0 2.3 0.3 n/a 0.2 1.3 6.1 0.2 0.7 n/a 0.1 20 3
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 1.0 0.7 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.2 0.0 0.1 n/a 0.0 2 0
Threonine (g) 0.4 1.1 0.0 0.0 0.1 0.0 0.0 n/a 0.3 1.0 0.4 1.1 n/a 0.0 4 1
Tocopherol, alpha (mg) 0.2 18.4 0.0 15.5 0.6 0.2 n/a 0.0 0.0 0.3 0.1 2.1 n/a 2.0 39 5
Tocopherol, beta n/a 0.0 0.0 0.1 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.1 n/a 0.0 0 0
Tocopherol, gamma n/a 1.6 0.0 0.9 n/a 0.2 n/a 0.0 0.0 n/a n/a 1.0 n/a 0.0 4 0
Total Fat (g) 11.4 3.5 0.1 108.0 0.2 0.2 0.0 0.2 0.2 31.9 7.2 19.0 n/a 69.1 251 31
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 2.5 3 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 2.8 3 0
Tryptophan (g) 0.2 0.4 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.3 0.1 0.3 n/a 0.0 1 0
Tyrosine (g) 0.4 1.0 0.0 0.0 0.1 0.0 0.0 n/a 0.4 1.0 0.6 1.0 n/a 0.0 5 1
Valine (g) 0.5 1.5 0.0 0.0 0.1 0.1 0.0 n/a 0.5 1.6 0.6 1.7 n/a 0.0 7 1
Vitamin A, IU (IU) 0.0 85,218.2 2.2 0.0 997.0 2,527.2 27.5 0.6 5.8 633.0 216.3 1,080.0 n/a 2,129.1 92,837 11,605
Vitamin A, RAE (mcg) 0.0 4,262.3 0.0 0.0 50.0 126.3 1.4 0.0 1.5 187.5 57.3 320.0 n/a 582.8 5,589 699
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 2.5 0.6 1.8 n/a 0.1 5 1
Vitamin B-6 (mg) 0.1 1.8 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.6 0.0 0.3 n/a 0.0 3 0
Vitamin C (mg) 0.0 255.4 8.1 0.0 18.8 39.9 0.3 0.0 0.0 0.0 0.0 0.0 n/a 0.0 323 40
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 24.0 5.3 164.0 n/a 51.1 244 31
Water (g) 61.9 830.6 98.0 0.0 89.8 26.3 0.3 0.0 58.7 82.8 5.2 152.3 n/a 13.5 1,420 177
Zinc (mg) 0.9 4.8 0.2 0.0 0.4 0.3 0.0 0.0 0.3 4.3 1.0 2.6 n/a 0.1 15 2

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