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    Nutritional Facts: Spinach Spanakopita

    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.

      3 cups (90g)
    fresh spinach
    1/4 (28g)
    white onions
    20 (360g)
    mushrooms
    4 cups (600g)
    feta cheese
    3 cups (300g)
    parmesan cheese
    17 ounces (483g)
    phyllo dough
    2 (6g)
    garlic cloves
    1 tablespoon (2g)
    rosemary
    1/4 teaspoon (1g)
    nutmeg
    2 tablespoons (5g)
    basil
    2 tablespoons (27g)
    olive oil
    1 to taste (0g)
    butter
    2 tablespoons (28g)
    butter
    1 tablespoon (10g)
    onions
    4 tablespoons (31g)
    flour
    3 cups (732g)
    milk
    1/4 teaspoon (2g)
    salt
    1 teaspoon (1g)
    parsley
    1 to taste (0g)
    ground pepper
    1 to taste (0g)
    nutmeg
    Total 1 serving
    Alanine (g) 0.1 0.0 0.7 3.8 3.5 1.1 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.8 0.0 0.0 n/a n/a 10 0
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Arginine (g) 0.1 0.0 0.3 2.8 4.7 1.4 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.9 0.0 0.0 n/a n/a 10 0
    Ash (g) 1.5 0.1 3.1 31.2 24.1 7.7 0.1 0.0 0.0 0.1 0.0 n/a 0.6 0.0 0.1 5.3 1.5 0.0 n/a n/a 76 3
    Aspartic acid (g) 0.2 0.0 0.7 4.7 8.0 1.4 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 1.8 0.0 0.0 n/a n/a 17 1
    Beta-sitosterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.1 n/a n/a n/a n/a n/a n/a n/a 1 0
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
    Calcium (mg) 89.1 6.3 10.8 2,958.0 3,327.0 53.1 10.9 5.4 1.1 9.4 0.3 n/a 6.8 2.3 4.7 871.1 0.4 1.7 n/a n/a 7,358 307
    Calories 20.7 11.0 79.2 1,584.0 1,293.0 1,443.6 8.9 2.2 3.1 1.2 238.7 n/a 203.6 4.0 113.8 468.5 0.0 0.5 n/a n/a 5,476 228
    Calories (kj) 87.3 45.7 334.8 6,618.0 5,415.0 6,039.8 37.4 9.3 12.9 5.0 998.7 n/a 851.7 16.6 475.9 1,961.8 0.0 1.9 n/a n/a 22,912 955
    Campesterol n/a n/a 7.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 7 0
    Carbohydrates (g) 3.3 2.6 11.7 24.5 12.2 254.0 2.0 0.4 0.3 0.1 0.0 n/a 0.0 0.9 23.8 34.0 0.0 0.1 n/a n/a 370 15
    Cholesterol (mg) 0.0 0.0 0.0 534.0 264.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 61.1 0.0 0.0 102.5 0.0 0.0 n/a n/a 962 40
    Copper (mg) 0.1 0.0 1.1 0.2 0.7 0.5 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a n/a 3 0
    Cystine (g) 0.0 0.0 0.0 0.5 0.4 0.7 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.2 0.0 0.0 n/a n/a 2 0
    Dietary Fiber (g) 2.0 0.5 3.6 0.0 0.0 9.2 0.1 0.2 0.1 0.1 0.0 n/a 0.0 0.2 0.8 0.0 0.0 0.0 n/a n/a 17 1
    Folate (mcg) 174.6 5.2 61.2 192.0 30.0 424.9 0.2 1.9 0.4 3.6 0.0 n/a 0.9 1.9 57.2 36.6 0.0 1.9 n/a n/a 992 41
    Folate, DFE (mcg) 174.6 5.2 61.2 192.0 30.0 661.4 0.2 1.9 0.4 3.6 0.0 n/a 0.9 1.9 90.9 36.6 0.0 1.9 n/a n/a 1,263 53
    Folate, food (mcg) 174.6 5.2 61.2 192.0 30.0 86.9 0.2 1.9 0.4 3.6 0.0 n/a 0.9 1.9 9.1 36.6 0.0 1.9 n/a n/a 606 25
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 338.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 48.1 0.0 0.0 0.0 n/a n/a 386 16
    Fructose (g) 0.1 0.4 0.6 n/a 0.5 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 2 0
    Galactose (g) 0.1 0.0 0.0 n/a 0.5 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 1 0
    Glucose (dextrose) (g) 0.1 0.5 5.3 n/a 0.5 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a 7 0
    Glutamic acid (g) 0.3 0.1 1.2 14.5 26.1 11.6 0.0 0.0 n/a 0.0 0.0 n/a 0.1 0.0 1.1 5.0 0.0 0.0 n/a n/a 60 3
    Glycine (g) 0.1 0.0 0.3 0.6 2.3 1.2 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.5 0.0 0.0 n/a n/a 5 0
    Histidine (g) 0.1 0.0 0.2 2.4 3.3 0.8 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.7 0.0 0.0 n/a n/a 7 0
    Iron (mg) 2.4 0.1 1.8 3.9 2.7 15.5 0.1 0.1 0.0 0.2 0.2 n/a 0.0 0.0 1.5 0.4 0.0 0.1 n/a n/a 29 1
    Isoleucine (g) 0.1 0.0 0.3 4.8 5.9 1.2 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 1.4 0.0 0.0 n/a n/a 14 1
    Lactose (g) 0.0 0.0 0.0 n/a 0.5 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
    Leucine (g) 0.2 0.0 0.4 8.4 11.2 2.4 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.2 2.3 0.0 0.0 n/a n/a 25 1
    Lysine (g) 0.2 0.0 0.4 7.3 8.9 0.8 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 1.9 0.0 0.0 n/a n/a 20 1
    Magnesium (mg) 71.1 2.8 32.4 114.0 114.0 72.4 1.5 1.5 1.1 3.4 0.0 n/a 0.6 1.0 6.9 95.2 0.0 0.6 n/a n/a 518 22
    Maltose (g) 0.0 0.0 0.0 n/a 0.5 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
    Manganese (mg) 0.8 0.0 0.2 0.2 0.3 2.3 0.1 0.0 0.0 0.1 0.0 n/a 0.0 0.0 0.2 0.0 0.0 0.0 n/a n/a 4 0
    Methionine (g) 0.0 0.0 0.1 2.2 3.0 0.6 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.6 0.0 0.0 n/a n/a 7 0
    Monounsaturated Fat (g) 0.0 0.0 0.0 27.7 25.1 15.2 0.0 0.0 0.0 0.0 19.7 n/a 6.0 0.0 0.0 7.7 0.0 0.0 n/a n/a 102 4
    Niacin (mg) 0.7 0.0 13.0 5.9 0.3 19.7 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1.8 0.6 0.0 0.0 n/a n/a 42 2
    Pantothenic acid (mg) 0.1 0.0 5.4 5.8 1.0 1.5 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 2.3 0.0 0.0 n/a n/a 16 1
    Phenylalanine (g) 0.1 0.0 0.3 4.1 6.2 1.7 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.2 1.2 0.0 0.0 n/a n/a 14 1
    Phosphorus (mg) 44.1 8.0 309.6 2,022.0 2,187.0 362.1 9.2 1.1 1.2 3.0 0.0 n/a 6.8 2.9 33.8 680.8 0.0 0.7 n/a n/a 5,672 236
    Phytosterols (mg) 8.1 4.1 n/a n/a n/a n/a n/a 0.7 0.4 n/a 59.7 n/a n/a 1.5 n/a 0.0 0.0 0.1 n/a n/a 75 3
    Polyunsaturated Fat (g) 0.1 0.0 0.6 3.5 3.5 4.5 0.0 0.0 0.0 0.0 2.8 n/a 0.9 0.0 0.1 1.0 0.0 0.0 n/a n/a 17 1
    Potassium (mg) 502.2 40.2 1,144.8 372.0 375.0 357.3 24.1 11.4 2.1 15.6 0.3 n/a 6.8 14.6 33.4 1,105.3 0.1 7.0 n/a n/a 4,012 167
    Proline (g) 0.1 0.0 0.3 8.3 13.9 4.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.4 2.3 0.0 0.0 n/a n/a 29 1
    Protein (g) 2.6 0.3 11.1 85.3 115.4 34.3 0.4 0.1 0.0 0.2 0.0 n/a 0.2 0.1 3.2 24.0 0.0 0.0 n/a n/a 277 12
    Retinol (mcg) 0.0 0.0 0.0 750.0 669.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 190.6 0.0 0.0 226.9 0.0 0.0 n/a n/a 1,836 77
    Riboflavin (mg) 0.2 0.0 1.4 5.1 1.5 1.6 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.2 1.2 0.0 0.0 n/a n/a 11 0
    Saturated Fat (g) 0.1 0.0 0.2 89.7 51.9 7.1 0.0 0.0 0.2 0.0 3.7 n/a 14.6 0.0 0.0 16.7 0.0 0.0 n/a n/a 184 8
    Selenium (mcg) 0.9 0.1 33.5 90.0 53.1 112.5 0.9 n/a 0.0 0.0 0.0 n/a 0.3 0.1 10.6 14.6 0.0 0.0 n/a n/a 317 13
    Serine (g) 0.1 0.0 0.3 7.0 6.9 1.7 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.2 1.3 0.0 0.0 n/a n/a 18 1
    Sodium (mg) 71.1 1.1 18.0 6,696.0 4,587.0 2,331.9 1.0 0.4 0.1 0.2 0.5 n/a 202.8 0.4 0.6 358.7 581.4 0.7 n/a n/a 14,852 619
    Starch n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
    Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
    Sucrose (g) 0.1 0.3 0.0 n/a 0.5 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 1 0
    Sugar (g) 0.4 1.2 7.1 24.5 2.7 0.9 0.1 n/a 0.2 0.0 0.0 n/a 0.0 0.4 0.1 n/a 0.0 0.0 n/a n/a 38 2
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
    Thiamin (mg) 0.1 0.0 0.3 0.9 0.1 2.6 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.2 0.3 0.0 0.0 n/a n/a 5 0
    Threonine (g) 0.1 0.0 0.4 3.8 4.4 0.9 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 1.1 0.0 0.0 n/a n/a 11 0
    Tocopherol, alpha (mg) 1.8 0.0 0.0 1.1 0.8 0.4 0.0 n/a 0.0 0.0 3.9 n/a 0.7 0.0 0.0 n/a 0.0 0.0 n/a n/a 9 0
    Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
    Tocopherol, gamma (mg) 0.2 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.2 n/a 0.0 0.0 0.1 n/a n/a 0.0 n/a n/a 1 0
    Total Fat (g) 0.4 0.0 1.2 127.7 85.8 29.0 0.0 0.1 0.2 0.0 27.0 n/a 23.0 0.0 0.3 26.8 0.0 0.0 n/a n/a 322 13
    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 n/a 0.8 n/a n/a n/a n/a n/a n/a n/a 1 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 n/a 0.9 n/a n/a n/a n/a n/a n/a n/a 1 0
    Tryptophan (g) 0.0 0.0 0.1 1.2 1.6 0.4 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.3 0.0 0.0 n/a n/a 4 0
    Tyrosine (g) 0.1 0.0 0.2 4.0 7.0 1.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 1.2 0.0 0.0 n/a n/a 14 1
    Valine (g) 0.1 0.0 0.8 6.4 7.6 1.4 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 1.6 0.0 0.0 n/a n/a 18 1
    Vitamin A, IU (IU) 8,439.3 0.6 0.0 2,532.0 2,595.0 0.0 0.5 49.7 0.6 279.6 0.0 n/a 709.7 0.2 0.0 1,010.2 0.0 106.6 n/a n/a 15,724 655
    Vitamin A, RAE (mcg) 422.1 0.0 0.0 750.0 687.0 0.0 0.0 2.5 0.0 14.0 0.0 n/a 194.3 0.0 0.0 241.6 0.0 5.3 n/a n/a 2,317 97
    Vitamin B-12 (mcg) 0.0 0.0 0.1 10.1 6.8 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 2.6 0.0 0.0 n/a n/a 20 1
    Vitamin B-6 (mg) 0.2 0.0 0.4 2.5 0.1 0.1 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.3 0.0 0.0 n/a n/a 4 0
    Vitamin C (mg) 25.3 2.0 7.6 0.0 0.0 0.0 1.9 0.4 0.0 1.0 0.0 n/a 0.0 0.7 0.0 11.0 0.0 1.7 n/a n/a 52 2
    Vitamin D (IU) 0.0 0.0 25.2 96.0 63.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 17.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 201 8
    Water (g) 82.3 24.5 332.8 331.3 62.5 157.4 3.5 1.2 0.0 4.9 0.0 n/a 4.5 8.9 3.7 641.9 0.0 1.1 n/a n/a 1,661 69
    Zinc (mg) 0.5 0.0 1.9 17.3 11.6 2.4 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.2 2.8 0.0 0.0 n/a n/a 37 2

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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