USDA Survey

Spanakopita

According to USDA FoodData Central (FDC ID 2708729, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.

212
Caloriesmoderate density
8.3g
Proteingood source · 17% DV
10.3g
Carbslow · 4% DV
15.2g
Fatgood source · 19% DV
212 calories per 100g

Spanakopita contains 212 calories per 100g according to USDA FoodData Central. It has 8.3g of protein, 15.2g of fat, and 10.3g of carbohydrates per 100g. Data is sourced verbatim from the USDA Survey database, refreshed July 2026.

  • More protein than 46% of USDA whole foods

The verdict

Spanakopita carries 8.3g of protein per 100g, more than 46% of USDA whole foods.

8.3g
protein per 100g
Top 54%
protein vs USDA whole foods
212
calories per 100g
1.0g
fiber per 100g

Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.

FDA labeling rules →

Spanakopita contains 212 calories per 100g, according to the USDA FoodData Central database. It provides 8.3g of protein, 15.2g of fat, and 10.3g of carbohydrates per 100g. Dietary fiber: 1.0g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.

Sugar Free

Where this data comes from

USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Spanakopita is catalogued there as FDC ID 2708729, a usda survey entry. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Survey program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.

By the per-100g standardization, Spanakopita reads as sugar free within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below.

Nutritional Value at a Glance

Spanakopita balances protein, fat, and carbohydrates without any single macro dominating.

At 4% of the Daily Value for fiber, it contributes moderately to daily fiber intake.

Allergen indicators

No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.

Nutrition Facts Serving size 100g Amount per serving Calories 212 % Daily Value* Total Fat 15g 19% Saturated Fat 7g 33% Trans Fat 0g Cholesterol 79mg 26% Sodium 392mg 17% Total Carbohydrate 10g 4% Dietary Fiber 1g 4% Total Sugars 0.6g Includes 0g Added Sugars 0% Protein 8g Vitamin D 0mcg 0% Calcium 132mg 10% Iron 1mg 7% Potassium 264mg 6% * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Values per 100g

Macro Breakdown

212
Calories per 100g

212 kcal = 11% of FDA 2,000 kcal Daily Value

0%100%11of 2,000 kcal
212 kcal = 11% of FDA 2,000 kcal Daily Value
P: 8.3gF: 15.2gC: 10.3g
8.3g
Protein
17% DV
15.2g
Total Fat
19% DV
10.3g
Carbs
4% DV
1.0g
Fiber
4% DV
0.6g
Sugar
no FDA DV
392mg
Sodium
17% DV

Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.

Where Spanakopita ranks on protein

Its 8.3g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.

Protein per 100g - Spanakopita vs every USDA reference food

USDA reference (whole) foods with a protein value

8 46th percentile higher than 46% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). Below this entry. 5–10: 1,170 USDA reference foods (15%). This entry sits in this band. 10–15: 863 USDA reference foods (11%). Above this entry. 15–20: 783 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This food 0 60 every USDA reference food, bucketed by value

Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.

Source USDA FoodData Central, SR Legacy & Foundation · July 2026

Full Nutrient Breakdown

Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.

Macronutrients

Nutrient Amount % DV
Carbohydrate, by difference 10.3 G
4%
Energy 212 KCAL
Fiber, total dietary 1.0 G
4%
Protein 8.3 G
17%
Total Sugars 0.64 G
Total lipid (fat) 15.2 G
19%
Alcohol, ethyl 0.00 G
Caffeine 0 MG
Theobromine 0 MG
Water 64.3 G

Vitamins

Nutrient Amount % DV
Choline, total 47 MG
Folate, DFE 63.0 UG
Folate, food 51.0 UG
Folate, total 58.0 UG
Folic acid 7.0 UG
Niacin 1 MG
Riboflavin 0 MG
Thiamin 0 MG
Vitamin B-12 0.3 UG
Vitamin B-12, added 0.0 UG
Vitamin B-6 0 MG
Vitamin C, total ascorbic acid 9 MG
Vitamin E, added 0 MG
Vitamin K (phylloquinone) 211.4 UG

Minerals

Nutrient Amount % DV
Calcium, Ca 132 MG
10%
Iron, Fe 1 MG
7%
Potassium, K 264 MG
6%
Sodium, Na 392 MG
17%
Carotene, alpha 0.0 UG
Carotene, beta 1485.0 UG
Copper, Cu 0 MG
Cryptoxanthin, beta 6.0 UG
Lycopene 0.0 UG
Magnesium, Mg 48 MG
Phosphorus, P 126 MG
Retinol 109.0 UG
Selenium, Se 11.6 UG
Vitamin A, RAE 233.0 UG
Vitamin D (D2 + D3) 0.3 UG
Vitamin E (alpha-tocopherol) 2 MG
Zinc, Zn 1 MG

Lipids

Nutrient Amount % DV
Cholesterol 79 MG
26%
Fatty acids, total saturated 6.5 G
33%
Fatty acids, total monounsaturated 5.3 G
Fatty acids, total polyunsaturated 1.0 G
MUFA 16:1 0.22 G
MUFA 18:1 5.0 G
MUFA 20:1 0.02 G
MUFA 22:1 0.00 G
PUFA 18:2 0.85 G
PUFA 18:3 0.16 G
PUFA 18:4 0.00 G
PUFA 20:4 0.01 G
PUFA 20:5 n-3 (EPA) 0.00 G
PUFA 22:5 n-3 (DPA) 0.00 G
PUFA 22:6 n-3 (DHA) 0.00 G
SFA 10:0 0.22 G
SFA 12:0 0.24 G
SFA 14:0 0.87 G
SFA 16:0 3.4 G
SFA 18:0 1.2 G
SFA 4:0 0.23 G
SFA 6:0 0.15 G
SFA 8:0 0.14 G

Other

Nutrient Amount % DV
Lutein + zeaxanthin 3230.0 UG

Key takeaways

  • Spanakopita delivers 8.3g of protein per 100g, more than 46% of USDA whole foods. See the protein ranking
  • It carries 212 calories per 100g.
  • Based on its per-100g profile, it fits sugar free patterns.

Nearby Foods

Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.

Turnover or hot pocket, chicken

Survey
215 cal
P: 10.7gF: 8.2gC: 24.5g

Turnover or lean pocket

Survey
208 cal
P: 10.6gF: 7.5gC: 24.4g

Turnover, seafood

Survey
207 cal
P: 9.4gF: 7.9gC: 24.6g

Dressing with chicken or turkey and vegetables

Survey
217 cal
P: 8.2gF: 11.2gC: 21.0g

Turnover or hot pocket, meatless

Survey
198 cal
P: 5.1gF: 7.8gC: 27.0g

Pierogi

Survey
195 cal
P: 5.3gF: 6.1gC: 29.6g

→ Compare Spanakopita side-by-side with Turnover or hot pocket and Turnover or lean pocket

Frequently Asked Questions

How many calories are in Spanakopita? ▼
Spanakopita contains 212 calories per 100g. It has 8.3g of protein, 15.2g of fat, and 10.3g of carbohydrates.
What are the macros in Spanakopita? ▼
Per 100g, Spanakopita has 8.3g protein (16% of calories), 15.2g fat, and 10.3g carbs. Fiber: 1.0g. Sugar: 0.6g.
How much sodium is in Spanakopita? ▼
Spanakopita contains 392mg of sodium per 100g, which is 17% of the recommended daily limit (2,300mg).
Is Spanakopita high in fiber? ▼
Spanakopita contains 1.0g of dietary fiber per 100g, which is 4% of the daily recommended value (28g).
Is Spanakopita keto-friendly? ▼
Spanakopita has 10.3g of carbs per 100g (20% of calories), which may be too high for strict keto diets (typically under 5g net carbs per serving).
Is Spanakopita good for a diet? ▼
Spanakopita has 212 calories per 100g. Fat content: 15.2g.
How does Spanakopita compare to other foods? ▼
Spanakopita provides 212 calories and 8.3g protein per 100g. That is 26 calories per gram of protein. Use our compare tool to see how it stacks up against similar foods in the same category.

Nutrition Guides

Learn how to interpret and use nutrition data effectively

How to Read Nutrition Labels
Understanding Daily Values (%DV)
Comparing Foods for Better Nutrition
Hidden Sugars in Common Foods
How to Compare Foods for Healthier Choices

Primary source data

📂
USDA FoodData Central
Federal nutrient database, every nutrient figure here
🌱
FDA Food Labeling & Nutrition
Regulatory definitions for labels and serving sizes
💉
NIH Office of Dietary Supplements
Federal vitamin and supplement fact sheets
⚠️
USDA FSIS Recalls
Federal meat, poultry, and egg recall alerts
📣
FDA Food Recalls
Federal alerts for FDA-regulated food products
📋
Dietary Guidelines for Americans
USDA + HHS joint nutrition guidance

Data Sources & Methodology

Data from USDA FoodData Central, April 2026 release. See our methodology.

Source: USDA FoodData Central (FDC ID 2708729) — USDA Survey database. Verify with USDA →

Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.

Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.

All federal data sources used on this page

Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.