You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Greek tiropita

Add to my diary

Greek tiropita

Also known as: Tiropita · Dumplings & wrapped · 70 g serving · 35 min total

Be careful

Tiropita: 168 kcal nhưng natri 1152mg trong 70g — bánh phyllo phô mai.

Lời khuyên: Một miếng, không thêm feta.

168 kcal per serving

Protein 6.1 g · Carbs 13.0 g · Fat 10.2 g · Fibre 0.7 g · Sugars 0.2 g · Sodium 1,151.8 mg

Where the calories come from

Where the calories come fromCalories: 14% protein, 31% carbohydrate, 55% fat. 168 kcal total.168kcal / serving
  • Protein6.08 g · 14%
  • Carbohydrate12.97 g · 31%
  • Fat10.17 g · 55%

Estimated, per 70 g serving.

Daily Value at a glance

Protein12 % % Daily Value
Fibre3 % % Daily Value
Sodium50 % % Daily Value

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

Nutrition — 70 g Estimated

NutrientAmount% Daily Value
Energy167.9 kcal8%
Protein6.1 g12%
Carbohydrate13.0 g5%
of which net carbs (carbs minus fibre)12.3 g—
of which sugars0.2 g—
of which added sugars0.0 g0%
Fat10.2 g13%
of which saturated fat5.5 g28%
Fibre0.7 g3%
Sodium1,151.9 mg50%
Where the calories come from
Protein 15% · Carbohydrate 31% · Fat 55% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A130.2 µg RAE14%
Vitamin C1.2 mg1%
Vitamin D0.3 µg2%
Vitamin E0.5 mg3%
Vitamin K60.5 µg50%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.3 mg23%
Niacin (B3)1.2 mg8%
Vitamin B60.1 mg6%
Folate (B9)58.3 µg15%
Vitamin B120.5 µg21%
Calcium133.0 mg10%
Iron1.4 mg8%
Magnesium18.8 mg4%
Phosphorus112.0 mg9%
Potassium97.3 mg2%
Zinc0.9 mg8%
Selenium11.1 µg20%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine64.9 µg43%
Cholesterol58.0 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 70 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 50 %; Iodine: 43 %; Riboflavin (B2): 23 %; Vitamin B12: 21 %; Selenium: 20 %; Thiamin (B1): 17 %Vitamin K50 %Iodine43 %Riboflavin (B2)23 %Vitamin B1221 %Selenium20 %Thiamin (B1)17 %
Health scoreHealth score 32 out of 100, rated Low.32/ 100
Low

Health score

32 / 100 · Low

Formula: protective index 47 + NOVA 4 adjustment (-10) + overall level (caution → -5) = 32, 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: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy239.9 kcal12%
Protein8.7 g17%
Carbohydrate18.5 g7%
of which net carbs (carbs minus fibre)17.5 g—
of which sugars0.3 g—
of which added sugars0.0 g0%
Fat14.5 g19%
of which saturated fat7.9 g40%
Fibre1.0 g4%
Sodium1,645.5 mg72%
Where the calories come from
Protein 15% · Carbohydrate 31% · Fat 54% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A186.0 µg RAE21%
Vitamin C1.7 mg2%
Vitamin D0.4 µg2%
Vitamin E0.7 mg5%
Vitamin K86.4 µg72%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.5 mg38%
Niacin (B3)1.7 mg11%
Vitamin B60.2 mg12%
Folate (B9)83.3 µg21%
Vitamin B120.7 µg29%
Calcium190.0 mg15%
Iron2.0 mg11%
Magnesium26.9 mg6%
Phosphorus160.0 mg13%
Potassium139.0 mg3%
Zinc1.3 mg12%
Selenium15.9 µg29%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine92.7 µg62%
Cholesterol82.9 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 sodium
  • Low sugar

Allergens

  • milk
  • gluten

Ingredients

  • Bánh phyllo — 22 g
  • Feta — 22 g
  • Rau bina — 12 g
  • Trứng — 8 g
  • Bơ — 4 g
  • Muối — 2 g

How it is made

steam · Prep 20 min · Cook 15 min

Hấp 100°C. NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Khẩu phần nhỏ 70g
  • Có rau chân vịt

Watch out for

  • Natri 1152mg
  • NOVA 4, béo bão hòa 6g

Healthier swaps

Portion sizes

  • Piece — 70 g

How long to burn this off

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

168 kcal per 70 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 39 min39 min
Running (steady run, 8 MET)≈ 17 min17 min
Cycling (moderate pace, 6 MET)≈ 23 min23 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 rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

Central European knödelCentral European knödelDumplings & wrapped356 kcalP 11g · C 44g · F 15gper 150 g servingEnjoy in moderationQuenelleQuenelleDumplings & wrapped399 kcalP 24g · C 17g · F 26gper 200 g servingEnjoy in moderationGimbapGimbapDumplings & wrapped241 kcalP 10g · C 35g · F 6gper 200 g servingEnjoy in moderationSiopaoSiopaoDumplings & wrapped311 kcalP 15g · C 26g · F 16gper 120 g servingEnjoy in moderationPierogiPierogiDumplings & wrapped475 kcalP 14g · C 66g · F 17gper 180 g servingEnjoy in moderationVarenikiVarenikiDumplings & wrapped519 kcalP 13g · C 75g · F 19gper 200 g servingBe careful