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Greek spinach pie

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Greek spinach pie

Also known as: Spanakopita · Bread & bakery · 150 g serving · 40 min total

Enjoy in moderation

1 spanakopita 150g ~280 kcal, xơ 3g, 8g bão hòa.

Lời khuyên: 1/2 cái, salad.

304 kcal per serving

Protein 10.4 g · Carbs 29.0 g · Fat 16.3 g · Fibre 2.1 g · Sugars 0.8 g · Sodium 1,374.5 mg

Where the calories come from

Where the calories come fromCalories: 14% protein, 38% carbohydrate, 48% fat. 304 kcal total.304kcal / serving
  • Protein10.37 g · 14%
  • Carbohydrate29.01 g · 38%
  • Fat16.31 g · 48%

Estimated, per 150 g serving.

Daily Value at a glance

Protein21 % % Daily Value
Fibre8 % % Daily Value
Sodium60 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy303.5 kcal15%
Protein10.4 g21%
Carbohydrate29.0 g11%
of which net carbs (carbs minus fibre)26.9 g—
of which sugars0.8 g—
of which added sugars0.0 g0%
Fat16.3 g21%
of which saturated fat5.7 g29%
Fibre2.1 g8%
Sodium1,374.4 mg60%
Where the calories come from
Protein 14% · Carbohydrate 38% · Fat 48% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A294.0 µg RAE33%
Vitamin C4.9 mg5%
Vitamin D0.4 µg2%
Vitamin E2.0 mg13%
Vitamin K232.5 µg194%
Thiamin (B1)0.4 mg33%
Riboflavin (B2)0.6 mg46%
Niacin (B3)2.5 mg16%
Vitamin B60.3 mg18%
Folate (B9)148.1 µg37%
Vitamin B120.6 µg25%
Calcium214.5 mg17%
Iron3.6 mg20%
Magnesium54.6 mg13%
Phosphorus180.0 mg14%
Potassium295.5 mg6%
Zinc1.5 mg14%
Selenium19.8 µg36%
Copper0.1 mg11%
Manganese0.7 mg30%
Iodine67.4 µg45%
Cholesterol69.8 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 150 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 194 %; Riboflavin (B2): 46 %; Iodine: 45 %; Folate (B9): 37 %; Selenium: 36 %; Vitamin A: 33 %Vitamin K194 %Riboflavin (B2)46 %Iodine45 %Folate (B9)37 %Selenium36 %Vitamin A33 %
Health scoreHealth score 51 out of 100, rated Fair.51/ 100
Fair

Health score

51 / 100 · Fair

Formula: protective index 56 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 51, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy202.3 kcal10%
Protein6.9 g14%
Carbohydrate19.3 g7%
of which net carbs (carbs minus fibre)17.9 g—
of which sugars0.5 g—
of which added sugars0.0 g0%
Fat10.9 g14%
of which saturated fat3.8 g19%
Fibre1.4 g5%
Sodium916.3 mg40%
Where the calories come from
Protein 14% · Carbohydrate 38% · Fat 48% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A196.0 µg RAE22%
Vitamin C3.3 mg4%
Vitamin D0.3 µg2%
Vitamin E1.4 mg9%
Vitamin K155.0 µg129%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.4 mg31%
Niacin (B3)1.7 mg11%
Vitamin B60.2 mg12%
Folate (B9)98.7 µg25%
Vitamin B120.4 µg17%
Calcium143.0 mg11%
Iron2.4 mg13%
Magnesium36.4 mg9%
Phosphorus120.0 mg10%
Potassium197.0 mg4%
Zinc1.0 mg9%
Selenium13.2 µg24%
Copper0.1 mg11%
Manganese0.5 mg22%
Iodine44.9 µg30%
Cholesterol46.5 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegetarian
  • Halal
  • Low sugar

Allergens

  • milk
  • gluten

Ingredients

  • Bánh phyllo — 48 g
  • Rau bina — 46 g
  • Feta — 28 g
  • Trứng — 12 g
  • Hành — 8 g
  • Dầu ô liu — 6 g
  • Muối — 2 g

How it is made

bake · Prep 15 min · Cook 25 min

Nướng bánh 170–220°C.

Good to know

What is good

  • Đạm 10g, xơ 3g
  • Calo 280

Watch out for

  • Bão hòa 8g phyllo
  • Natri 480mg

Healthier swaps

Portion sizes

  • Piece — 150 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

304 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 11 min71 min
Running (steady run, 8 MET)≈ 31 min31 min
Cycling (moderate pace, 6 MET)≈ 41 min41 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by dedupe-v1 · Basis: estimated-serve

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