How healthy is spanakopita?
Is spanakopita healthy? Yes, in moderate portions. Spanakopita scores 64/100 on the HowHealthyIs Score: 100 g provides 241 kcal, 362 µg vitamin A and 23 mg vitamin C. Spanakopita wraps spinach, feta and herbs in crisp phyllo: the filling brings vitamin A, vitamin K and folate, while the pastry and oil make it energy-dense. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Spanakopita ranks higher than 64% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A17%
- Vitamin C11%
- Iron8%
- Vitamin E7%
- Protein7%
- Magnesium6%
- Calcium6%
- Potassium4%
- Fiber3%
Counts against
- Saturated fat9%
- Added sugars0%
- Sodium9%
Raw NRF9.3: 68 minus 19 = 50. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in spanakopita?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 241 kcal | 362 kcal | |
| Protein | 7.9 g | 12 g | 24% |
| Carbohydrates | 20 g | 30 g | 11% |
| Fiber | 2.3 g | 3.4 g | 12% |
| Sugars | 0.5 g | 0.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 15 g | 23 g | 29% |
| Saturated fat | 4.5 g | 6.7 g | 33% |
| Omega-3 fats | 0.2 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 362 µg | 544 µg | 60% |
| Vitamin C | 23 mg | 34 mg | 38% |
| Vitamin D | 0.2 µg | 0.3 µg | 2% |
| Vitamin E | 2.7 mg | 4 mg | 27% |
| Vitamin K | 364 µg | 545 µg | 454% |
| Vitamin B12 | 0.4 µg | 0.6 µg | 25% |
| Folate | 188 µg | 282 µg | 71% |
| Minerals | |||
| Calcium | 181 mg | 272 mg | 21% |
| Iron | 3.3 mg | 5 mg | 28% |
| Potassium | 452 mg | 677 mg | 14% |
| Magnesium | 65 mg | 97 mg | 23% |
| Zinc | 1.2 mg | 1.8 mg | 17% |
| Sodium | 515 mg | 773 mg | 34% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard spanakopita?
We estimate spanakopita from this standard recipe (serves 8, about 1500 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Phyllo dough | 450 g |
| Fresh spinach | 1000 g |
| Feta, crumbled | 300 g |
| 1 bunch spring onions | 100 g |
| Dill | 20 g |
| Parsley | 20 g |
| 2 eggs | 100 g |
| Olive oil for the filling and layers | 120 g |
| Salt | 3 g |
Why is spanakopita good for you?
- 545 µg vitamin K in 1 square, 454% of the daily value. Vitamin K contributes to normal blood clotting.
- 282 µg folate in 1 square, 71% of the daily value. Folate contributes to normal blood formation.
- 544 µg vitamin A in 1 square, 60% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- A vegetarian main with a tomato salad
- Picnics and lunch boxes
What should you watch out for?
- Bakery versions often use butter or margarine between the layers and less spinach.
- Feta makes it fairly salty.
What can you eat instead of spanakopita?
Foods you can use the same way with a higher HowHealthyIs Score.