Moderate nutritional value
Greek pie of spinach, feta and herbs baked between sheets of phyllo.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8.7g | 15.5% |
| Fat | 17g | 24.3% |
| Carbs | 21g | 7.0% |
| Simple Sugars | 7.35g | Estimate |
| Complex Carbs | 11.15g | Estimate |
| Fiber | 2.5g | 10.0% |
| Water | 50g | 2.0% |
| Calories | 267 | 11.9% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 4.77 | g | 23.8% |
| Monounsaturated | 8.51 | g | 34.0% |
| Polyunsaturated | 2.49 | g | 19.2% |
| Omega-3 | 0.747 | g | Estimate |
| DHA | 6 | mg | 0.7% |
| Omega-6 | 1.743 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 14.7 | mg |
| Vitamin E | 2.75 | mg |
| Selenium | 14.4 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 326 | mcg | 36.2% |
| vitamin B1 | 0.095 | mg | 7.9% |
| vitamin B2 | 0.321 | mg | 24.7% |
| vitamin B3 | 0.913 | mg | 5.7% |
| vitamin B6 | 0.204 | mg | 12.0% |
| vitamin B9 | 114 | mcg | 28.5% |
| vitamin B12 | 0.379 | mcg | 15.8% |
| vitamin C | 14.7 | mg | 16.3% |
| vitamin D | 0.263 (11 IU) | mcg | 1.8% |
| vitamin E | 2.75 | mg | 18.3% |
| vitamin K | 343 | mcg | 285.8% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 193 | mg | 19.3% |
| iron | 2.81 | mg | 15.6% |
| magnesium | 68.8 | mg | 17.2% |
| phosphorus | 156 | mg | 22.3% |
| potassium | 490 | mg | 18.8% |
| sodium | 462 | mg | 20.1% |
| zinc | 1.33 | mg | 12.1% |
| copper | 0.15 | mg | 16.7% |
| manganese | 0.834 | mg | 36.3% |
| selenium | 14.4 | mcg | 26.2% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 211 | mg | 30.1% | 121% |
| Isoleucine | 419 | mg | 29.9% | 128% |
| Leucine | 714 | mg | 26.2% | 108% |
| Lysine | 527 | mg | 25.1% | 101% |
| Methionine | 308 | mg | 29.3% | 123% |
| Phenylalanine | 751 | mg | 42.9% | 168% |
| Threonine | 339 | mg | 32.3% | 125% |
| Tryptophan | 116 | mg | 41.4% | 162% |
| Valine | 515 | mg | 28.3% | 118% |
Values per 100 g
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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.
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.
Beat the eggs in a large bowl, then mix in the spinach, onions, crumbled feta, chopped dill and parsley and the pepper.
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.
Spread the filling evenly, cover with the remaining sheets, brushing each with oil, and tuck in the edges.
Brush the top with oil and score it into 8 pieces with a sharp knife, cutting through the top layers only.
Bake for 45-50 minutes, until deep golden and crisp, then rest for 15 minutes before cutting through.