Croissant vs spanakopita: which is healthier?

Spanakopita is more nutrient-dense, scoring 64/100 against 11/100 for croissant. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Croissant

11/100Low nutrient density

406 kcal per 100 g. 1 medium croissant: 57 g

Spanakopita

64/100High nutrient density

241 kcal per 100 g. 1 square: 150 g

Higher score

Which to pick for your goal

Fewer caloriesSpanakopita406 vs 241 kcal per 100 g
More proteinAbout even8.2 vs 7.9 g per 100 g
More fiberAbout even2.6 vs 2.3 g per 100 g
Less sugarSpanakopita11 vs 0.5 g per 100 g
More potassiumSpanakopita118 vs 452 mg per 100 g
Less saturated fatSpanakopita12 vs 4.5 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Croissant, 100 g	Spanakopita, 100 g	Croissant, 57 g	Spanakopita, 150 g
Calories	406 kcal	241 kcal	231 kcal	362 kcal
Protein	8.2 g	7.9 g	4.7 g	12 g
Carbohydrates	46 g	20 g	26 g	30 g
Sugars	11 g	0.5 g	6.4 g	0.8 g
Fiber	2.6 g	2.3 g	1.5 g	3.4 g
Fat	21 g	15 g	12 g	23 g
Saturated fat	12 g	4.5 g	6.6 g	6.7 g
Vitamin C	0.2 mg	23 mg	0.1 mg	34 mg
Vitamin A	206 µg	362 µg	117 µg	544 µg
Potassium	118 mg	452 mg	67 mg	677 mg
Iron	2 mg	3.3 mg	1.2 mg	5 mg
Calcium	37 mg	181 mg	21 mg	272 mg
Magnesium	16 mg	65 mg	9.1 mg	97 mg
Sodium	384 mg	515 mg	219 mg	773 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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