Spanakopita Spinach & Feta Pie
Spanakopita is the famous Greek spinach and feta pie, with its protein and captivating herby flavour under thin, crisp layers of filo pastry. It has a low glycemic index (clinically reviewed estimate ≈48), as the spinach fibre and feta fat brake the absorption of the starch.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have a medium, palm-sized square piece as a light lunch or dinner with a fresh tomato and cucumber salad.
Best preparation methods
Squeeze the spinach well after wilting it with onion and dill, and brush the filo sheets with olive oil instead of processed butter.
Important Nutritional Note
Spinach is rich in folate, lutein, iron and magnesium, which supports insulin sensitivity; people with kidney stones should be careful because of its oxalates.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (120 g) |
|---|---|---|
| Calories | 260 kcal | 312 kcal |
| Protein | 8.5 g | 10.2 g |
| Carbohydrate | 25 g | 30 g |
| Available carbohydrate | 21.8 g | 26.2 g |
| Fat | 14 g | 16.8 g |
| Dietary fibre | 3.2 g | 3.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Greek dishes with a glycemic index (6), it ranks 3 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Does spanakopita raise blood sugar quickly?
No. Its glycemic index is low (≈48), and most of the filling is spinach, egg and cheese rather than pastry, so it is absorbed calmly.
How many calories are in a typical piece of spanakopita (120 g)?
A piece contains about 310 kcal, 10 g of protein, 17 g of fat and around 30 g of carbohydrate.
Is the feta in it good for digestion?
Authentic Greek feta is made from sheep's and goat's milk and is much easier to digest than commercial cow's-milk cheeses.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.