Spinach pie calories come to 254 for a regular 120 g baked phyllo pie, or 212 per 100 g. The thing to notice is the fat: it supplies 65% of those calories, so the pastry and filling drive the total far more than the spinach does. Sodium is the second row worth a look.
254kcal
1 regular pie · 120 g, baked, phyllo pastry
16%protein
9.9 gProtein
12 gCarbs
18.2 gFat
How to burn off 254 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Baked, phyllo pastry · per 120 g
Calories
254 kcal
Protein
9.9 g
Carbohydrate
12.4 g
Fat
18.2 g
Saturated fat
7.9 g
Cholesterol
95 mg
Sodium
470 mg
Potassium
317 mg
Iron
1.5 mg
Source: USDA FoodData Central
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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 →
Spinach pie: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
Regular (120 g)
254
9.9 g
12.4 g
18.2 g
470 mg
13%
Small (30 g)
64
2.5 g
3.1 g
4.5 g
118 mg
3%
100 g
212
8.3 g
10.4 g
15.2 g
392 mg
11%
3 × Regular (120 g)
763
29.8 g
1,411 mg
5 × Regular (120 g)
1,272
49.6 g
2,352 mg
Three pies add up to 763 calories
A regular 120 g spinach pie lands at 254 calories, which is 13% of a 2,000-calorie daily value. That reads like a light snack. The catch is that spinach pie rarely gets eaten one at a time, especially at parties or from a bakery box.
Two regular pies come to 509 calories and 941 mg of sodium. Three reach 763 calories and 1,411 mg of sodium, which is a full dinner by calorie count. Five pies, an easy number to hit from a shared tray, total 1,272 calories, 2,352 mg of sodium and 49.6 g of protein. The protein climbs too, but nowhere near as fast as the fat.
The small 30 g size is where portion control gets easy. One mini pie has 64 calories, 3% of the daily value, with 2.5 g of protein and 118 mg of sodium. If you like the flavor but want a firm ceiling, the small format lets you count pieces instead of guessing at a slice. BodyPal can log spinach pie from a photo, which helps when the pieces come in mixed sizes.
Fat is nearly two thirds of every bite
The calorie split is lopsided: 65% from fat, 20% from carbs and 16% from protein. Per 100 g that works out to 15.2 g of fat, 10.4 g of carbs and 8.3 g of protein. Phyllo itself is thin, but it is usually brushed with fat between layers, and that is where the numbers come from.
Saturated fat is 6.6 g per 100 g, against a daily value of 20 g. In a regular pie the total fat reaches 18.2 g. That makes spinach pie closer to a pastry than to a vegetable dish, even though spinach is in the name.
Protein is respectable for a savory bake. A regular pie gives 9.9 g, which is 20% of the 50 g daily value. Carbs stay modest at 12.4 g per pie, and sugars barely register at 0.8 g. If you are tracking carbs rather than fat, spinach pie is an easier fit than most baked snacks.
Sodium is the row to watch
One regular pie carries 470 mg of sodium, 20% of the 2,300 mg daily value. Per 100 g it is 392 mg, or 17%. That share is higher than the 13% calorie share of the same pie, so salt adds up faster than calories do.
Cholesterol sits at 79 mg per 100 g, against a daily value of 300 mg. Fiber is the weak spot: just 1 g per 100 g and 1.2 g in a regular pie, against a daily value of 28 g. The spinach adds flavor and color, but not much bulk.
If you watch sodium, the pie is not the problem on its own. The trouble starts when it shares a plate with other salty foods like olives, cured meats or a salted dip. Keep the rest of the meal plain and one pie stays a modest part of the day.
Pair it with volume, not more pastry
Spinach pie works best as one part of a plate rather than the whole thing. Because it is low in fiber and high in fat, it pairs well with foods that bring what it lacks: a large green salad, sliced tomatoes and cucumber, or a bowl of lentil or vegetable soup. Those add bulk without much fat.
A plain yogurt or a lean protein on the side pushes the meal further toward fullness. One regular pie plus a big salad makes a satisfying lunch that keeps the pastry in proportion.
Store-bought versions such as Oasis Spinach Pie, Heba's Cheese Spinach Pie and Arteos Mini Filo Spinach Pies vary in size, so check the label weight before you count. The mini filo style lines up with the small portion approach above, which makes it the easiest format to budget.
How does spinach pie compare?
Here is how spinach pie stacks up against tomato pie, spinach quiche and a spinach wrap, per 100 g and per usual serving.
Verdict: For the lightest plate pick tomato pie at 130 calories a slice, though it carries 573 mg of sodium per 100 g. Spinach quiche gives the most protein at 10.3 g per 100 g but costs 428 calories a slice, so spinach pie at 254 is the middle ground.
Most popular spinach pie brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Oasis Spinach Pie3 oz · 85 g118 kcal
2Heba's Cheese Spinach Pie1 piece · 90 g78 kcal
3Arteos Mini Filo Spinach Pies3 pieces · 126 g294 kcal
Packaged spinach pies vary widely by recipe and filling ratio, so their calories per 100 g run both below and above the homemade figure above. Source: manufacturer labels / USDA FoodData Central.
Spinach pie FAQs
How many calories are in a spinach pie?
About 254 calories for a regular 120 g spinach pie (spanakopita), or about 64 calories for a small 30 g pie.
Is spinach pie good for weight loss?
A regular 120 g spinach pie is 254 calories, with 18.2 g fat and 9.9 g protein from the phyllo pastry and filling.
Spinach pie vs spinach quiche: which has fewer calories?
Spinach pie is 212 calories per 100 g, while spinach quiche is 299, a difference of about 87 calories per 100 g.
How much protein is in a spinach pie?
A regular 120 g spinach pie has about 9.9 g protein, or 8.3 g per 100 g.
How many calories are in a small spinach pie?
A small 30 g spinach pie has 64 calories, about 3% of a 2,000-calorie daily value. It also brings 2.5 g of protein and 118 mg of sodium, which makes it the easiest size to count.
How much sodium is in a spinach pie?
A regular 120 g spinach pie has 470 mg of sodium, or 20% of the daily value. Per 100 g it is 392 mg. Two pies reach 941 mg, so the total climbs quickly with seconds.
How many calories are in two spinach pies?
Two regular spinach pies add up to 509 calories, with 19.8 g of protein and 941 mg of sodium. Three pies come to 763 calories, roughly the size of a full meal.
Is spinach pie high in fat?
Yes, fat supplies 65% of its calories. A regular pie holds 18.2 g of fat, and per 100 g there are 15.2 g of fat, including 6.6 g of saturated fat, mostly from the buttered phyllo layers.
Does spinach pie have much fiber?
Not much. A regular spinach pie has 1.2 g of fiber, and 100 g has 1 g, against a daily value of 28 g. Pair it with a salad or vegetables if you want a more filling plate.
