How many calories are in spanakopita?
One large piece of spanakopita weighs 120 g and carries 254 calories. Per 100 g the pie runs 212 calories, lighter per gram than most bakery pastry, and a party-size triangle of 30 g costs only 64. The fat is where it adds up: 18.2 g in that single piece.
You'd need to walk about 51 minutes to burn the 254 calories in one large piece (120 g).
How long does it take to burn off spanakopita?
One large piece (120 g) is 254 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 254 kcal |
|---|---|
| Walking, brisk | 51 min |
| Cycling, moderate | 32 min |
| Swimming, moderate | 36 min |
| Jogging | 30 min |
| Weight training, moderate | 56 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (120 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Spanakopita quick facts
- US servings, from one triangle to a full cup
- Party triangles, frozen boxes and deli trays
- Saturated fat is the row to watch, not the carbs
- How does spanakopita compare?
- Most popular spanakopita brands
- Spanakopita FAQs
Spanakopita quick facts
The number below comes from the USDA record for the finished dish, FNDDS 2708729, "Spanakopita". It describes the pie as it is actually eaten, baked and cut, and it carries household measures rather than a manufacturer's box weight. That matters, because the store-brand records for spanakopita are single-company freezer products, and they scatter widely.
| Nutrient | Per 100 g | Per 1 large piece (120 g) | % Daily Value |
|---|---|---|---|
| Calories | 212 | 254 | — |
| Total fat | 15.15 g | 18.2 g | 23% |
| Saturated fat | 6.55 g | 7.9 g | 39% |
| Carbohydrate | 10.35 g | 12.4 g | 5% |
| Dietary fiber | 1 g | 1.2 g | 4% |
| Total sugars | 0.64 g | 0.8 g | — |
| Protein | 8.27 g | 9.9 g | 20% |
| Sodium | 392 mg | 470 mg | 20% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on a package are missing here. USDA does not publish added sugars or trans fat for this record, so neither is listed rather than guessed. Cholesterol and potassium are published: one 120 g piece brings 95 mg of cholesterol, 32% of the Daily Value, and 317 mg of potassium, about 7%.
Sugar is a non-issue. At 0.8 g in a whole piece, spanakopita is one of the few pastries where the sweet row can be ignored entirely. The savory rows are the ones that move.
US servings, from one triangle to a full cup
| Serving | Weight | Calories |
|---|---|---|
| 1 cubic inch | 12 g | 25 kcal |
| 1 oz | 28 g | 60 kcal |
| One small party triangle | 30 g | 64 kcal |
| One large piece | 120 g | 254 kcal |
| 1 cup, cut up | 120 g | 254 kcal |
| Per 100 g | 100 g | 212 kcal |
Four of those are USDA household measures: the cubic inch, the small piece, the large piece and the cup. The ounce line is our own arithmetic from the USDA 100 g figure, not a USDA serving, and it is the fastest way to handle an odd-sized wedge from a bakery tray.
The cup line is the one people get wrong. A cup of cut-up spanakopita weighs 120 g in the USDA record, exactly the same as one large restaurant piece, which puts it at 254 calories. Logging "a cup of spinach pie" as if it were a cup of cooked spinach is a 200-calorie error.
Three party triangles, a normal appetizer helping, come to 90 g and 191 calories by the same arithmetic. Six of them, which is what a plate at a party actually looks like, is 382.
Party triangles, frozen boxes and deli trays
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Homestyle spanakopita, large slice | 212 kcal | 1 piece, 120 g | 254 kcal |
| Party-size triangle | 212 kcal | 1 piece, 30 g | 64 kcal |
| Spanakopita measured by the cup | 212 kcal | 1 cup, 120 g | 254 kcal |
| Frozen store triangles, Private Selection | 326 kcal | 3 triangles, 86 g | 280 kcal |
| Lighter deli pieces, Lemon & Vine | 176 kcal | 3 pieces, 85 g | 150 kcal |
The freezer aisle is where the range opens up. Across six US retail spanakopita labels, the same triangle shape runs from 176 to 326 calories per 100 g, so a three-piece appetizer serving lands anywhere between 150 and 280 calories depending on whose box it came from. Private Selection sits at the top, Lemon & Vine at the bottom, and The Fresh Market's version is 271 per 100 g, or 230 for three pieces.
The middle of the pack is tighter than the extremes suggest. Meijer and Stop & Shop both label two pieces at 57 g and 140 calories, and Taste of Inspirations lists 190 for three pieces at 86 g. If you have no idea which brand is in the freezer, 50 to 95 calories per triangle is a fair working range.
Homemade sits closer to the light end than most people expect. The difference is not the spinach, it is how much butter or oil goes between the phyllo sheets and how thick the pastry is folded.
Saturated fat is the row to watch, not the carbs
The interesting part of this label is that phyllo is barely a factor. A 120 g piece carries 12.4 g of carbohydrate, 5% of the Daily Value, because phyllo sheets are paper-thin and the filling is spinach, feta and egg. The same piece carries 7.9 g of saturated fat, 39% of the FDA Daily Value, plus 32% DV cholesterol.
For context, the Dietary Guidelines for Americans put saturated fat under 10% of daily calories, which is about 22 g on a 2,000-calorie day. One piece uses roughly a third of that. Two pieces uses two-thirds, and you have not touched cheese, butter or meat anywhere else in the day.
Sodium runs alongside it: 470 mg in one piece, 20% of the 2,300 mg Daily Value, or about a fifth of a teaspoon of table salt. Feta does most of that work. If you are watching sodium, one large piece next to a plain salad is a far better build than two pieces with olives and tzatziki.
The upside is real too. That same piece gives 9.9 g of protein, 20% DV, which is unusual for something that reads as pastry. Paired with the vegetable side that MyPlate recommends, one piece works as the center of a lunch rather than a snack alongside one.
How does spanakopita compare?
| Food | Per 100 g | US serving | Calories |
|---|---|---|---|
| Spanakopita | 212 kcal | 1 oz, 28 g | 60 kcal |
| Turnover or hot pocket, chicken | 215 kcal | 1 oz, 28 g | 61 kcal |
| Turnover or hot pocket, meatless | 198 kcal | 1 oz, 28 g | 56 kcal |
| Pierogi | 195 kcal | 1 oz, 28 g | 55 kcal |
Ounce for ounce, these four are almost the same food by calorie count. Two of the three neighbors are lighter than spanakopita per gram, and only by 14 to 17 calories per 100 g, while the chicken turnover is 3 calories heavier.
Our take: judge spanakopita by its fat and sodium rows, not by its calorie count. Per gram it sits mid-pack among savory filled pastries, and it beats two of the three neighbors on protein, 8.27 g per 100 g against 5.07 g for the meatless turnover and 5.26 g for pierogi, with only the chicken turnover ahead at 10.71 g. What separates it is composition, not size: it carries under half the carbohydrate of a turnover and roughly double the fat. If your day is short on protein and long on room for fat, spanakopita is the better pick. If you are already near your saturated fat ceiling, the pierogi is the calmer plate.
Most popular spanakopita brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Private Selection Spanakopita Triangles | 326 cal |
| The Fresh Market Spanakopita | 271 cal |
| Meijer Spinach & Feta Phyllo Triangles | 246 cal |
| Stop & Shop Spanakopita | 246 cal |
| Taste of Inspirations Spanakopita | 221 cal |
| Lemon & Vine Spanakopita | 176 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Spanakopita FAQs
How many calories are in one piece of spanakopita?
One large piece of spanakopita, 120 g, is 254 calories. That is the USDA household serving for the dish as it is cut at home or in a Greek restaurant. A small party triangle of 30 g is 64 calories, and one ounce is about 60.
How many calories in a spanakopita triangle?
A party-size spanakopita triangle weighs about 30 g and runs 64 calories. Frozen store triangles are richer: Private Selection lists 280 calories for three triangles at 86 g, roughly 93 each. Size and phyllo thickness move that number far more than the spinach filling does.
Is spanakopita healthy?
One 120 g piece brings 9.9 g of protein, 20% of the Daily Value, alongside 39% DV saturated fat and 20% DV sodium. It is a filling, protein-carrying dish rather than a light one. One piece fits comfortably into a 350 to 450-calorie lunch; two pieces changes the math.
How much protein is in spanakopita?
A 120 g piece of spanakopita has 9.9 g of protein, 20% of the Daily Value, from the feta, egg and spinach filling. Per 100 g that is 8.27 g, more protein per gram than a pierogi at 5.26 g. Three party triangles, 90 g, carry about 7.4 g.
How many carbs are in spanakopita?
A 120 g piece has 12.4 g of carbohydrate, only 5% of the Daily Value, because phyllo is paper-thin and the filling is spinach and cheese. Per 100 g it is 10.35 g. A meatless turnover carries 27.03 g per 100 g, more than double that.
How much sodium is in spanakopita?
One 120 g piece carries 470 mg of sodium, 20% of the 2,300 mg Daily Value, or about a fifth of a teaspoon of table salt. Feta and the salted phyllo layers do most of that. Two pieces at dinner put you past 40% before anything else on the plate.
Is frozen spanakopita higher in calories than homemade?
Usually yes, per gram: the USDA homestyle record is 212 calories per 100 g, while Private Selection frozen triangles are 326 and The Fresh Market's are 271. Lemon & Vine runs lighter at 176. Frozen pieces are smaller, so three of them land between 150 and 280 calories.
How many calories in 3 spanakopita pieces?
Three party-size pieces of 30 g each, 90 g in total, come to 191 calories, our own arithmetic from the USDA 100 g figure. Frozen store triangles are labeled differently: 280 calories for three Private Selection triangles at 86 g, and 150 for three Lemon & Vine pieces at 85 g.
Similar foods
- Fish Cake — 180 cal per cake or patty
- Shrimp Tempura Roll — 432 cal per roll, 8 pieces
- Bagel — 277 cal per bagel
- Sesame bagel — 277 cal per medium bagel
- Bread — 75 cal per medium slice
- French Bread — 174 cal per medium slice
Count it without the math
Point the camera at the tray and BodyPal counts the piece for you, phyllo, feta and all.
