17 Fit Food calories Bread and pastries
Spanakopita calories and nutrition facts
Spanakopita: 212 kcal per 100 g, protein 8.3 g, fat 15.2 g, carbs 9.3 g. Typical serving (150 g): 318 kcal.
Greek spinach and feta pie is baked in layers of crisp, buttery phyllo, either as a large tray pie or folded into small triangles, and the spinach makes it very rich in vitamin K. A 150 g square of spanakopita comes to about 318 kcal, with the butter or olive oil between the sheets accounting for much of it.
- Source of protein
- High in vitamin K
- Source of vitamin A
- Source of folate
- Protein 16%
- Fat 66%
- Carbs 18%
In everyday portions
- Typical serving · 150 g 318 kcal P 12.4 · F 22.7 · C 14 g
- 100 kcal is 47 g this much of it gives 100 kcal
- 20 g of protein is 240 g this much to eat for 20 g of protein
- Energy density Medium 2.1 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 212 kcal 887 kJ 11%
- Protein 8.3 g 17%
- Fat 15.2 g 22%
- Carbs available, without fibre 9.3 g 4%
- Fibre 1 g
- Salt 0.98 g 16%
Where the calories come from
- Protein 16%
- Fat 66%
- Carbs 18%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 233 µg 29%
- Vitamin D 0.3 µg 6%
- Vitamin E 1.8 mg 15%
- Vitamin K 211 µg 282%
- Vitamin C 9.4 mg 12%
- Vitamin B1 thiamin 0.059 mg 5%
- Vitamin B2 riboflavin 0.225 mg 16%
- Vitamin B3 niacin 0.534 mg 3%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.104 mg 7%
- Folate B9 53.5 µg 27%
- Vitamin B12 0.25 µg 10%
- Choline 46.6 mg
Minerals
- Potassium 264 mg 13%
- Calcium 132 mg 16%
- Phosphorus 126 mg 18%
- Magnesium 48 mg 13%
- Iron 1.1 mg 8%
- Zinc 0.94 mg 9%
- Copper 0.06 mg 6%
- Manganese no data
- Selenium 11.6 µg 21%
- Iodine no data
- Sodium 392 mg 16%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in vitamin K
- Source of vitamin A
- Source of folate
- Source of selenium
- Source of phosphorus
- Source of calcium
- Source of vitamin B2
Bread and pastries
Among breads and pastries
The category in the 17 Fit catalog: 136 foods. Compared per 100 g.
- 91% Fewer calories than 91% of breads and pastries.
- 98% More vitamin K than 98% of breads and pastries.
- 98% More vitamin A than 98% of breads and pastries.
- 93% More folate than 93% of breads and pastries.
- 91% More calcium than 91% of breads and pastries.
Similar in composition
The foods with the nearest calories and macros.
- Cornish pasty 278 kcal
- Yorkshire puddings 197 kcal
- Aloo paratha 235 kcal
- French toast 273 kcal
- Focaccia 249 kcal
- Dosa 210 kcal
More in Bread and pastries
- Paratha 326 kcal
- Ciabatta 272 kcal
- Idli 128 kcal
- Multigrain bread 265 kcal
- Gluten-free bread 261 kcal
- Croutons 407 kcal
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Where these numbers come from
USDA FoodData Central (FNDDS, USA), code 2708729.
Without what US law adds to flour, milk and juice: those vitamins and minerals are the food’s as made in Europe.
Carbs are available carbohydrates, without fibre, as on EU labels.