Spanakopita

Moderate nutritional value

Greek pie of spinach, feta and herbs baked between sheets of phyllo.

Spanakopita — photo 1

Spanakopita is a Greek pie of spinach, feta, eggs, onion and dill baked between layers of phyllo pastry brushed with olive oil. A 180 g piece has about 480 kcal, 16 g of protein and 30 g of fat from the oil and feta, plus about 820 mg of sodium; the spinach supplies vitamin K and folate. Brushing every other phyllo sheet instead of every one saves about 60 kcal per piece.

Macronutrients Distribution

Protein: 8.7g (18.6%)
Fat: 17g (36.4%)
Carbs: 21g (45.0%)
Fiber: 2.5g

Basic Nutritional Info

NutrientValueDV
Protein8.7g15.5%
Fat17g24.3%
Carbs21g7.0%
Simple Sugars7.35gEstimate
Complex Carbs11.15gEstimate
Fiber2.5g10.0%
Water50g2.0%
Calories26711.9%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
59

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated4.77g23.8%
Monounsaturated8.51g34.0%
Polyunsaturated2.49g19.2%
Omega-30.747gEstimate
DHA6mg0.7%
Omega-61.743gEstimate
Trans0.02g1.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C14.7mg
Vitamin E2.75mg
Selenium14.4mcg

Vitamins

VitaminAmountUnitDV
vitamin A326mcg36.2%
vitamin B10.095mg7.9%
vitamin B20.321mg24.7%
vitamin B30.913mg5.7%
vitamin B60.204mg12.0%
vitamin B9114mcg28.5%
vitamin B120.379mcg15.8%
vitamin C14.7mg16.3%
vitamin D0.263 (11 IU)mcg1.8%
vitamin E2.75mg18.3%
vitamin K343mcg285.8%

Minerals

MineralAmountUnitDV
calcium193mg19.3%
iron2.81mg15.6%
magnesium68.8mg17.2%
phosphorus156mg22.3%
potassium490mg18.8%
sodium462mg20.1%
zinc1.33mg12.1%
copper0.15mg16.7%
manganese0.834mg36.3%
selenium14.4mcg26.2%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 211mg30.1%121%
Isoleucine 419mg29.9%128%
Leucine 714mg26.2%108%
Lysine 527mg25.1%101%
Methionine 308mg29.3%123%
Phenylalanine 751mg42.9%168%
Threonine 339mg32.3%125%
Tryptophan 116mg41.4%162%
Valine 515mg28.3%118%

Compare with other products

Values per 100 g

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Allergens

GlutenDairyEggs

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Baked Difficulty: Medium Servings: 8 Total: 90 min

Ingredients

  • Fresh spinach 1 kg
  • Olive oil 150 ml
  • Onion, chopped 1 medium (150 g)
  • Green onions, sliced 6 (90 g)
  • Feta 300 g
  • Eggs 3 large
  • Fresh dill 20 g
  • Fresh parsley 20 g
  • Black pepper 1/2 tsp
  • Phyllo pastry sheets 450 g
Prep
30 min
Cook
60 min

Instructions

  1. 1

    Wash the spinach and wilt it in batches in a large covered pot over medium heat for 2-3 minutes. Cool it, squeeze out as much liquid as possible and chop it.

  2. 2

    Heat 2 tbsp of the olive oil in a frying pan and cook the onion and green onions over medium heat for 6-8 minutes, until soft.

  3. 3

    Beat the eggs in a large bowl, then mix in the spinach, onions, crumbled feta, chopped dill and parsley and the pepper.

  4. 4

    Heat the oven to 180C and brush a 23 x 33 cm baking dish with oil. Lay in half of the phyllo sheets one at a time, brushing each sheet with oil.

  5. 5

    Spread the filling evenly, cover with the remaining sheets, brushing each with oil, and tuck in the edges.

  6. 6

    Brush the top with oil and score it into 8 pieces with a sharp knife, cutting through the top layers only.

  7. 7

    Bake for 45-50 minutes, until deep golden and crisp, then rest for 15 minutes before cutting through.