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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

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