Trader Joe's offers a few different versions of its popular spinach spanakopita, and understanding the nutritional differences is key for anyone watching their calorie intake. While they are all delicious, the ingredients and portion sizes lead to slight variations in the final calorie count. This guide breaks down the specifics for each available variety.
Different Varieties of Trader Joe's Spanakopita
When you browse the frozen food aisle at Trader Joe's, you might encounter more than one type of spanakopita or spinach pie. It is crucial to distinguish between them as their nutritional profiles are not identical. The two main types frequently available are the classic Greek Spanakopita and the Spanakopita with Spinach, Ricotta, and Feta Cheese. Older or regional products, like a larger spinach pie, may also exist with differing nutritional information.
Classic Greek Spanakopita This version typically features the traditional recipe of spinach and feta cheese wrapped in flaky phyllo dough. On a per-piece basis, these often have a lower calorie count due to less cheese filler. The official Trader Joe's site lists a serving size of one-sixth of a pie (67g) as containing 190 calories. This translates to about 63 calories per piece if the pie has 3 pieces per serving, though packaging varies. Its macronutrient breakdown is higher in fat compared to carbs and protein.
Spanakopita with Spinach, Ricotta, & Feta Cheese This product is known for its richer, creamier filling. The addition of ricotta cheese increases the calorie count per piece. A 3-piece serving (85g) of this particular version contains 220 calories, making each individual piece roughly 73 calories. This version also has a different macronutrient ratio compared to the classic Greek variety, with a higher proportion of calories from carbohydrates.
Detailed Nutritional Comparison
To help you make an informed decision, here is a detailed nutritional comparison of the two main types of Trader Joe's spanakopita, based on data from nutritional tracking websites and product information. It's important to remember that product formulations can change, so always double-check the label.
| Nutrient (per serving) | Greek Spanakopita (3/16 pie) | Ricotta & Feta Spanakopita (3 pieces) |
|---|---|---|
| Calories | 190 | 220 |
| Total Fat | 12g | 12g |
| Saturated Fat | 4g | 4g |
| Sodium | 300mg | 410mg |
| Carbohydrates | 15g | 23g |
| Dietary Fiber | 1g | 2g |
| Sugar | 0.5g | 2g |
| Protein | 5g | 6g |
From the table, it is clear the ricotta and feta version has more carbohydrates and slightly more protein and fiber per serving, contributing to its higher calorie count. It also contains significantly more sodium, which is important to consider for those monitoring their salt intake. Both products are relatively high in fat due to the flaky phyllo dough and cheese fillings.
What Makes Spanakopita so Calorific?
Several factors contribute to the calorie content of spanakopita beyond just the spinach and cheese filling. The crispy, delicious layers of phyllo dough are traditionally brushed with butter or olive oil, which adds significant fat and calories. The type of cheese also plays a role; feta and ricotta are both rich in fat and protein, boosting the total caloric value. While spinach is a low-calorie ingredient, it is the other components that drive the final count.
Here is a list of components that contribute to the final calorie count:
- Phyllo Dough: Layers of thin pastry, often brushed with fat during preparation.
- Fat Source: Butter or oil used to baste the phyllo dough layers, essential for the crispy texture.
- Cheese: Feta and ricotta cheese, which add protein, fat, and flavor.
- Preparation: While the frozen version is baked, the traditional recipe's use of generous amounts of oil adds to its richness.
Enjoying Spanakopita on a Balanced Diet
Enjoying Trader Joe's spanakopita in moderation is key. A single serving can be a satisfying snack or a small part of a larger meal. To make it more balanced, pair it with fresh, low-calorie items. For instance, serve it alongside a large salad with a light vinaigrette or a bowl of vegetable soup. This helps you feel full without consuming too many calories from a single food item.
For those looking to reduce fat and calories, some online recipes offer alternatives to the traditional high-fat preparation methods. However, the convenience of the frozen product is undeniable. The most practical approach for a quick, portion-controlled snack is simply being mindful of the serving size and comparing labels.
Conclusion
The number of calories in Trader Joe's spinach spanakopita depends on the specific variety you choose. The classic Greek version has approximately 190 calories per 67g serving, while the ricotta and feta version clocks in at 220 calories for a 3-piece (85g) serving. While these appetizers offer a tasty and convenient treat, their higher fat and sodium content means they should be enjoyed as part of a balanced diet. Always check the packaging for the most accurate and up-to-date nutritional information. For official product details and nutritional information on their products, check the Trader Joe's website.
