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

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

Return to Spinach Spanakopita.